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Coach Ngoni (Foreign Guy)-Fitness Correspondent

Gym cannot only make you lose weight but you can even gain, depending on your goals and approach.

How gyms can help with weight gain:

Muscle building: Resistance training and weightlifting can increase muscle mass.

Progressive overload: Gradually increasing weight or resistance can stimulate muscle growth.

Nutrition planning: Gyms often offer nutrition guidance to support muscle growth.

Hormonal response: Exercise can stimulate hormones that promote muscle growth.

How gyms can help with weight loss:_

Caloric burn: Cardio exercises like running, cycling, or swimming can burn calories.

Increased metabolism: Resistance training can boost resting metabolic rate.

Fat loss: High-intensity interval training (HIIT) can enhance fat loss.

Accountability: Gyms provide a structured environment for exercise.

Factors influencing weight gain or loss:

Diet: Nutrition plays a crucial role in weight management.

Exercise intensity and frequency, Sleep quality, Stress levels, Genetics

Common gym mistakes leading to weight gain:

Over emphasis on weightlifting without proper nutrition

Insufficient cardio exercise

Poor form or technique

Inadequate recovery time

Unbalanced diet

Tips for weight gain in the gym:

Focus on compound exercises (squats, deadlifts, bench press)

Increase weight or resistance progressively

Eat enough protein (1.2-1.6 grams/kg body weight)

Incorporate plyometric and strength training

Rest and recover adequately

Tips for weight loss in the gym:

Incorporate HIIT and cardio exercises

Focus on compound exercises with lighter weights

Increase exercise frequency and duration

Monitor nutrition and caloric intake

Stay hydrated and get enough sleep

To gain weight, focus on exercises that:

Build muscle mass, Increase strength, Enhance bone density,

Compound exercises:

Squats (legs, glutes, core)

Deadlifts (legs, back, core)

Bench press (chest, shoulders, triceps)

Pull-ups (back, shoulders, arms)

Barbell rows (back, shoulders, arms)

Upper body exercises:

Dumbbell chest press

Incline dumbbell press

Bent-over rows

Shoulder press

Bicep curls

Lower body exercises:

Leg press, Lunges, Leg extensions, Leg curls,

Calf raises

Core exercises:

Planks, Russian twists,  Leg raises, Bicycle crunches, Woodchoppers

Progressive overload:

Increase weight by 2.5-5kg every two weeks

Increase reps or sets over time

Decrease rest time between sets

Additional tips:

Eat enough protein (1.2-1.6 grams/kg body weight)

Consume more calories than you burn

Focus on compound exercises

Train with consistency and patience

Get enough sleep (7-9 hours)

Sample workout routine:

Monday (chest and triceps):

Barbell Bench Press (3 sets of 8-12 reps)

Incline dumbbell press (3 sets of 10-15 reps)

Tricep pushdowns (3 sets of 12-15 reps)

Tricep dips (3 sets of 12-15 reps)

Wednesday (back and biceps):

Pull-ups (3 sets of 8-12 reps)

Barbell rows (3 sets of 8-12 reps)

Dumbbell bicep curls (3 sets of 10-15 reps)

Hammer curls (3 sets of 10-15 reps)

Friday (legs and shoulders):

Squats (3 sets of 8-12 reps)

Leg press (3 sets of 10-15 reps)

Standing military press (3 sets of 8-12 reps)

Lateral raises (3 sets of 10-15 reps)

Managing weight effectively involves a combination of healthy habits, lifestyle changes, and strategic planning.

Here’s a comprehensive guide:

Nutrition (50-60 percent of weight management)

Balanced diet: Focus on whole foods, fruits, vegetables, lean proteins, and whole grains.

Caloric intake: Monitor and adjust daily caloric intake based on goals.

Macronutrient balance: Aim for 15-20% protein, 25-30% fat, and 55-60% carbohydrates.

Hydration: Drink plenty of water (at least 8 cups/day).

Meal frequency: Eat 3-5 main meals and 2-3 snacks.

Exercise (20-30% of weight management)

Cardiovascular exercise: 150 minutes/week (brisk walking, cycling, swimming).

Resistance training: 2-3 times/week (weightlifting, bodyweight exercises).

High-intensity interval training (HIIT): Incorporate for efficient calorie burn.

Progressive overload: Gradually increase weight or resistance.

Rest and recovery: Allow 1-2 rest days/week.

Lifestyle  changes (10-20% of weight management)

Sleep: Aim for 7-9 hours/night.

Stress management: Engage in relaxation techniques (meditation, yoga).

Physical activity: Incorporate daily activities (walking, stairs).

Social support: Surround yourself with positive influences.

Mindfulness: Practice mindful eating and self-monitoring.

Strategic planning

Set realistic goals: Aim for 0.5-1 kg/week weight loss.

Monitor progress: Track weight, measurements, and body fat percentage.

Adjust habits: Based on progress, adjust nutrition, exercise, and lifestyle.

Seek support: Consult a registered dietitian, personal trainer, or healthcare professional.

Stay consistent: Make healthy habits a long-term lifestyle.

Additional Tips

Avoid fad diets and quick fixes.

Focus on sustainable lifestyle changes.

Be patient and persistent.

Celebrate small victories.

Stay accountable.

Invictus Fitness Centre, a state of the art facility, your go to gym, offering a wide range of classes and programmes designed to help you achieve your fitness goals.