However, the same problem happened to the author. In just three months of fitness, I have trained from 69 kg to 82.5 kg. It is true that gaining muscle will inevitably increase fat, but this is too much and really hurts! It's sad to look at your swimming ring after every meal. So combine your own experience and some simple research to tell you why.
1, fitness is biased towards equipment or isolated training.
Lifting iron is an excellent way to burn fat, and there are barbell exercises in the gym. However, in the process of fitness, if you persist in equipment training and isolated training movements, some people don't even practice their legs, rest for too long and consume low calories. Maybe 1 hour of equipment training, the total exercise time is less than 30 minutes.
2, after fitness, appetite increased greatly.
This is what bodybuilders will encounter. Muscles need to recover after hard training. At this time, the body will send a signal to let you eat more. Some people think that the more muscle mass, the higher the appetite. Presumably, most bodybuilders will always feel hungrier after training.
3, afraid of thin muscles, do not do aerobic.
Few people want to do aerobic exercise when lifting iron in the gym. After all, they are afraid of losing strength and muscle. Some studies believe that regular aerobic exercise will lose testosterone. However, this is understandable. After all, lifting iron is so tiring, plus aerobic, there is not so much energy.
4. Subconsciously feel that I haven't eaten enough.
After fitness, appetite will increase dramatically. After all, gaining muscle means eating more, but sometimes we misjudge our diet and think that our muscles are "starving". Subconsciously, we think we are not eating enough and need to supplement more food, but in fact you just finished eating three hours ago!
5. Fitness, alcoholism and snacks
Although bodybuilders have more muscles and higher basal metabolism, they are not much higher. The basal metabolism is about 34 -76 calories higher than that of ordinary people, just a few snacks. If you often drink and eat snacks after fitness, it is easy to accumulate fat on your stomach.
Summary: The author thinks that since it is good to be fat, after all, if you don't play bodybuilding competitions, you will look bigger if you are stronger, and your girth is not fat enough to make up for it! Moreover, the muscle gain phase itself needs a positive balance of calories to maintain excellent anabolic efficiency.
However, if you want to avoid becoming a severely overweight "muscle fat", you still need to pay proper attention to your diet!