Month: January 2022

In episode 8, I wrote about the six effective ways to lose fat. In this episode, I will be discussing the 4 reasons why you can’t gain weight.

Why you can’t gain weight

1. You are not eating more than enough
2. Your calories are very low
3. You are too active
4. You have a fast metabolism

• You are not eating enough

When you are not eating enough, you will hardly gain weight. Sometimes you might be thinking that you are eating enough but chances are, you are not.

This depends on the type of body you have. There are

To know if you are eating enough, you need to know the number of calories your body needs in order for you to gain weight. Once you know the number of calories you need, use them to eat enough food for your body.

As long as you are not eating enough for your body, you will never gain weight.

• Your calories are very low

At times it is hard for you to gain because your calories are usually very low for your type of body. We all require different calories for our different types of bodies.

Other people have bodies that require low calories in order for them to gain, hence it is easy for them to.

For you, it might be that your body requires high calories before you can even begin to gain. This is why it’s very important for you to calculate if you are eating enough calories for your type of body.

• You are too active

It might be that you are too active in your day-to-day activities hence it is hard for you to gain. This might be caused by you working a demanding job or by you walking long distances.

Once you are doing one of the above or both, then your eating also needs to match how active you are.

When you eat according to how active you are, your body will respond swiftly and it will be easy for you to gain.

To eat enough for your body, visit TDEE to calculate your calories according to how active you are.

• You have a fast metabolism

Another reason why you can’t gain is that your metabolism might be very fast. It is hard for a person with a fast metabolism to gain because their body burns calories at a higher rate. The solution to this is, to consume more food.

The food that you choose should be nutritious food to avoid gaining a lot of fat in the process.

Foods to avoid include sugary foods, fizzy drinks, chips, etc. To know more in-depth about the type of foods to avoid, check out this post.

That’s it for this post. These are some of the reasons why you can’t seem to gain weight despite how much you eat.

The core of it is that you think you are eating enough but you are not eating enough for your body type.

Please share this post if it has helped you. Subscribe below for more fitness episodes

P.S

Juventinius The Great

In episode 7 I wrote about the difference between fat vs weight loss. In this episode, I will be teaching you the 6 effective ways you can use to lose fat.

To lose fat is very simple but it’s not easy. It only requires a few steps that are straightforward and easy to follow.

The 6 effective ways to lose fat are as always:

1. Be in a caloric deficit
2. Lift heavy weights 3-5 times a week
3. Get enough protein (0.8g to 1g per pound body weight or 1g of protein per height in cm)
4. Get enough sleep (7-8 hours)
5. Drink 6 to 8 glasses of water daily
6. Do HIIT cardio 1-2 times a week

• Be in a caloric deficit

To be in a caloric deficit simply means that you need to eat less food than what your body requires to burn off fat.

This can be done in various ways. It can be done by reducing your food intake, counting your calories, or removing certain foods from your diet like carbohydrates for instance.

If you want to learn more about what a caloric deficit is in-depth, please check out this article from Healthline.

• Lift heavy weights 3-5 times a week

To cut down fat without losing muscle, you will need to start lifting weights 3 to 5 times a week depending on your schedule.

Lifting weights helps you to re-composition your body.

You will be able to lose fat while maintaining or gaining muscle at the same time.

If you don’t know the types of exercises you need to lift weights, I will write an article explaining them in another episode. (Subscribe below if you want the episode)

• Get enough protein

You need to consume enough protein that is enough for your body to maintain as much muscle as possible while trimming down the fat.

The amount of protein varies per individual. The rule of thumb is that you need 0.8g to 1g of protein per pound of body weight or 1g per height in cm.

This means that if you weigh 177 pounds (80kg), you will need to consume between 142g to 177g of protein. (0.8*177=142g to 1*177= 177g)

In terms of calculating your protein intake using height, if you are 166cm tall then you need 166g of protein (166*1=166g).

• Get enough sleep

Sleep is important for you to be able to recover from lifting. You need to get at least 7 to 8 hours of sleep every night in order for your body to rest properly.

This helps by making your muscles grow while at the same time, your fat is going down.

• Drink 6 to 8 glasses of water

I can’t stress this enough, you need enough water to stay hydrated while you are working out. You will become stronger and be able to melt fat fast quickly.

• Jogging 1 to 2 times a week

You don’t need to kill yourself on the treadmill or Elliptical Bike every day in order for you to lose fat.

You can just jog 1 to 2 times a week. Considering that you are doing all the other above-mentioned methods, this is considered enough for you to reach your goals.

The type of jog that you do can either be High-Intensity Interval Training (HIIT) or just steady-state cardio depending on your preference.

That’s it. This is how you lose fat effectively, and how to keep it off for good.

With these methods, you will never struggle with losing your stubborn body fat ever again.

The only thing that will be required from you is to apply the above methods, dedicate yourself, be determined, and remain consistent.

That’s it for this episode. In episode 9 I will be discussing why you can’t gain weight.

I will see you in the next episode.

Please share this post below if it has helped you.

P.S

Juventinius The Great

In Episode 6, I wrote about 4 ways to track your fitness progress properly. In this episode, I will be discussing the difference between Fat vs weight loss.

The difference between Fat and weight

Fat is the amount of fat you have in your body when you minus muscle, water, bones, etc.

Weight is your fat +muscle +water, bones, etc.

If you are someone trying to lose weight, you should focus more on losing fat than weight.

Don’t focus too much on the number on the scale because it can be anything from fat to muscle and it doesn’t tell the full story of how you are progressing.

To check if you are progressing properly, check out this article.

How to measure your weight vs Fat

• To measure your weight, you will need a bodyweight scale to know how much your body weighs.

• To measure your body fat, however, it’s a different story. You can measure your fat in various ways.

One of the ways is to get a bodyweight scale that also measures your body fat. A body fat scale works by using sensors underneath your feet that use bioelectrical impedance.

To understand fully how the body fat scale works, please check out this article from Healthline.

• Another way is to take a Dexa scan. Dexa stands for Dual-Energy X-ray Absorptiometry. This can be done by booking an appointment through your doctor. Ask your doctor if they provide a Dexa scan.

The Dexa works by sending a low x-ray beam that accounts for two compositions within your body, one calculates soft tissue and the other calculates bone.

The scan provides you with a depth analysis showing your fat, water, muscle, etc. To know the in-depth details of the scan, read more about it here.

• Another way to measure your fat is to get a body fat caliper.

A body fat caliper works by clipping the parts of your body and then taking those measurements to calculate how much fat you have. Below are how measurements are taken for both men & women.

For males:

• Chest: half the distance between the armpit and the nipple.
• Abdominal: vertical fold 2cm to the right of the navel.
• Thigh: half the distance between the kneecap and the top of the thigh.

For females:

• Tricep: vertical fold at the midpoint of the back of the tricep between the shoulder & elbow with the arm relaxed at the side.
• Suprailiac: diagonal fold above the hip bone.
• Thigh: half the distance between the kneecap and the top of the thigh.

To know how to use a body fat caliper in detail, check out this YouTube video for men & this YouTube video for women.

These videos will show & teach you how to properly use a body fat caliper to measure your body fat.

Please follow through with the video and write down your measurements so that you can later use them to determine your body fat.

Then after watching the above video, use this website to calculate how much body fat your body has.

You will use the measurements you took while watching either of the above YouTube videos to add to the website. This will give you your body fat results.

Tracking your fat loss instead of your weight loss is the most accurate way to know your fitness progress.

I highly advise that from now on, start measuring your progress using how much fat you have rather than weight in general.

This is it for this episode. In the next episode, I will be discussing the 6 effective ways to lose fat.

Please share this article on your social media if it has helped you

P. S
Juventinius The Great