Tag Archives: fat gain
The consumption of trans fats has been shown to encourage fat gain around the abdominal region, even if you are on a calorie controlled diet.
Good ol' protein :D Here's a little background on it: When you consume protein, it gets broken down into amino acids. Amino acids are the building blocks of protein - a protein chain is just a bunch of amino acids linked together. These amino acids are used for a variety of reasons within the body - growth and repair of cells, hormones etc.
As with carbohydrates and fat, too much protein will cause fat gain. These amino acids will be converted into fat tissue (also known as adipose tissue).
Our body will naturally want to store any excess calories that go into our system just in case it needs them in the future. One way that the human body stores energy is by having fat stores. This is a survival mechanism - why discard something that may prove useful at a later date? Our bodies have an unlimited capacity to store fat.
In the course that I'm currently publishing, in LESSON 102 - The Calorie and Macronutrients I state that each gram of protein contains about 4 calories. So if the body does not require this excess protein, most of this excess energy will be stored as fat tissue. Same deal with carbohydrates and fat intake - your body will only require a finite amount of each.
The primary source of protein in the human body is from muscle tissue. If we are deficient in protein in our diet, muscle tissue will be broken down in order to supply (at least some of) the amino acids that are required.
Main thing to remember - too much protein, carbohydrate or fat in your diet and expect fat gain.
After a very intense initial workout, I was nauseous and shaking. Should I eat carbs? Won't this cause fat gain?
Ouch! Sounds like you had a pretty tough workout!
Often if you push your body too hard, it can react quite adversely - typically if your body isn't used to the physical stress it has been placed under. Whilst intensity is an excellent tool to stimulate changes in your body, if you do have limited recent exercise experience and conditioning, it is often wise to slowly build up intensity levels so your body has time to adjust.
Post workout nutrition is absolutely vital - particularly following an intense workout. Your body has reacted in this way for a reason - it is run down and needs to recover. Recovery is greatly assisted through protein, carbohydrate and fat intake (at the correct times). Recovery is also encouraged by physical, stress-free rest.
A high glycemic index (GI) means that the carbohydrates will get absorbed into your system extremely quickly. This is very important after your workout - essentially you want nutrients back into your system ASAP so your body has a chance to recuperate. There have been countless studies on post-workout nutrition and the benefits of high glycemic index carbohydrates with regards to recovery.
And I wouldn't be too concerned with fat gain following your workout. Within approximately 2 hours from the completion of your workout, your body "soaks up" carbohydrates for storage within your muscle cells. This is part of the recovery process. Exercise is the catalyst for these flood gates to open up. We store carbohydrates as glycogen in our muscles - a form of fuel required in order to provide energy for exercise. The body will only convert macronutrients (ie. protein/carbohydrates/fat) into adipose tissue (ie. the fat you see) when there is a surplus of unneeded calories going into your body. Following your intense workout, your body is in a significant caloric deficit.
I have just finished cutting and am very lean. If I have excessive cheat meals, how long will it take to notice any fat gain?
This is like a slippery slope situation. You can begin with a small cheat meal that is completely insignificant. Then you can have another small one that won't matter either. Repeat the process over a few weeks and you will eventually realise that all those extra calories are piling up around your waistline and undoing all the hard work whilst cutting.
It's important to live a lifestyle you feel content with - which often includes the integration of "cheat meals" into your diet. Just make sure that you keep tabs on how many of these meals you are eating because it can get out of hand very quickly.
In answer to your question, from personal experience it has only taken 3-4 weeks to notice any significant degree of fat gain. Of course this is highly variable depending upon the person and the amount of food you are consuming.