Co znajdziesz w tym artykule:

    1. Why are we getting fat despite exercise?
    2. Weight gain after training
    3. How do you determine caloric requirements?
    4. Keep a record of what you eat during the day
    5. Increase the amount of vegetables
    6. Don't treat food like a reward
    7. How much protein to consume in one meal?
    8. Why 20-40 g?
    9. Frequently Asked Questions (FAQ)

WHY DO WE GAIN WEIGHT DESPITE EXERCISE?

It would seem that regular training should lead to weight loss, not weight gain. However, weight gain does not always mean something złego. The most common cause is a positive calorie balance - that is, consuming more calories than the body needs.

When training for weight reduction, it is a good idea to know your calorie requirements and make sure not to exceed the set values. Otherwise, even intensive exercise will not have a slimming effect. Remember, however, that a decrease in body fat does not always go hand in hand with a decrease in weight - sometimes quite the opposite.

WEIGHT GAIN AFTER TRAINING

This is a common and natural effect. Muscle weighs more than fat, so a person who trains may notice a higher weight even though they look slimmer. It is therefore worth measuring body circumferences rather than focusing solely on the numbers on the scale. The real success is in improving the proportions and appearance of the figure, not the result on the scale screen itself.

An increase in muscle mass is a sign that training is having an effect - the body is becoming stronger, firmer and better shaped.

HOW DO I DETERMINE MY CALORIFIC NEEDS?

In order to effectively control body weight, it is necessary to calculate individual calorie requirements. The Harris-Benedict or Cunningham formulas, as well as free online calculators, can help you do this. It is also worth consulting a nutritionist or personal trainer who can help you choose the right diet for your lifestyle and training goals.

RECORD WHAT YOU EAT DURING THE DAY

Noting your food intake is a simple way to consciously control your calorie intake. It also allows you to spot dietary mistakes, such as snacking or overindulging in sugary drinks. It's worth following the 80/20 rule - 80% healthy foods and 20% small pleasures.

INCREASE THE AMOUNT OF VEGETABLES

Vegetables are a low-calorie source of fibre, vitamins and minerals. They help to satiate you for longer and support the proper functioning of the body. The Food and Nutrition Institute recommends eating a minimum of 400g of vegetables a day - in raw, cooked or roasted form. Watch out for juices - although healthy, they can contain a lot of simple sugars.

DO NOT TREAT FOOD AS A REWARD

From childhood, we are taught to reward ourselves with sweets or fast food - meanwhile this approach can perpetuate złe eating habits. Instead of reaching for a chocolate bar after a successful workout, choose to go for a walk, relax or meet up with friends. It's a healthier and more rewarding way to appreciate your efforts.

If you are not seeing results despite following your diet and training plan, it is worth enlisting the help of a personal trainer. On the website of each Just GYM club you will find a list of specialists who can help you achieve your goal.

How much protein to consume in one meal?

There is a consensus in the scientific literature that in order to maximally stimulate muscle protein synthesis (the process by which the body builds new muscle tissue), it is beneficial to consume an adequate portion of protein at each meal. According to the ISSN position statement, the most effective dose of protein per meal is between approximately 20 g and 40 g, depending on body weight and protein quality.

Why 20-40 g?

- This is roughly the amount of protein that provides the right amount of amino acids (especially leucine) needed for a full anabolic „switch” - i.e. maximum stimulation of the muscle-building process.
- For smaller, lower weight individuals, an effective portion is closer to 20g of protein per meal.
- For larger, more muscular people or athletes, the portion may be closer to 30-40g.

How do you ro1TP1It them during the day?

Experts recommend that this amount of protein should be evenly ro1TP1Ed in each main meal (e.g. breakfast, lunch, dinner), helping to maintain a positive nitrogen balance and promoting muscle recovery after exercise.

Frequently Asked Questions (FAQ)

The most common cause is a positive calorie balance - you provide your body with more energy than you burn during the day. Sometimes unconscious snacking or overestimating the number of calories burned during a workout is to blame. Another reason may be the natural growth of muscle mass, which is denser and heavier than body fat.

Yes, muscle has a much higher density than fat tissue. This means that a kilogram of muscle takes up much less space in the body than a kilogram of fat. This is why you may notice that your clothes become looser and your figure more slender, even though the number on the scale at Just GYM remains the same or increases slightly.

Instead of relying solely on the scale, start regularly measuring your body circumferences (waist, hips, thighs) and take photos of your figure in the same light every 2-4 weeks. A body composition analysis using the bioimpedance method is also a very good indicator, which will show you the exact ratio of fat to muscle.

According to current scientific knowledge, the optimum portion of protein in one meal is usually 20-40 g. This amount provides an adequate dose of leucine required to stimulate muscle protein synthesis. It is important to ro1TP1Impose the protein supply evenly across all meals throughout the day.

Treating food as a reward (e.g. „I ate a pizza because I was at the gym”) is a simple way to disrupt your relationship with food and nullify your calorie deficit. Try to find other forms of gratification, such as a relaxing bath, buying new exercise equipment or taking a moment to relax with a book.

Summary - key findings

  • Weight gain despite regular training is most often due to a positive calorie balance or a natural increase in muscle mass, so the number on the scale alone does not always reflect the real effects of working on the figure.

  • Crucial importance is to control calorie requirements, ensure the quality of the diet, including adequate amounts of vegetables, fruit, protein and limit snacking.

  • A conscious approach to nutrition and possible support from a specialist help you to achieve your figure and health goals more effectively.

Bibliography

Important: The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 18.02.2026 r.