Afraid that if you quit going to the gym you will gain more weight and go even more out of shape? then this episode is for you. I this episode I will answer if it is true or false and how it works
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Speaker 1: If you start going to gym and quit within few
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Speaker 1: months of starting, will you gain even more weight than
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Speaker 1: you lost? Or will you, um, get even more out
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Speaker 1: of shape than you originally started? True or false? This
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Speaker 1: is the question I asked on my Facebook feed and
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Speaker 1: also created a real asking this question. And I promise
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Speaker 1: to make a detailed video to explain this, uh, particular topic.
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Speaker 1: So here I am. I'm making a video, and probably
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Speaker 1: if you're listening on the podcast. This has come on
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Speaker 1: the podcast also mascara and welcome to the Stronger Men project.
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Speaker 1: If you want to be a better man, become a
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Speaker 1: stronger fitter and a better looking version of yourself and
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Speaker 1: fulfil your fullest potential in all areas of your life,
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Speaker 1: you have come to the right place.
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Speaker 1: I'm also on the same journey. I'm your host, a deai,
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Speaker 1: a mechanical engineer, turn fitness coach and a gym owner.
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Speaker 1: And here I'm going to share my knowledge, experience and
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Speaker 1: lessons and also bring on experts and achievers who can
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Speaker 1: help us all win together, get ready and let's dive
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Speaker 1: into today's topic.
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Speaker 1: So on my Facebook, only two people answer to this question.
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Speaker 1: And both of them said that it is true that
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Speaker 1: if you quit going to gym, you will regain too
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Speaker 1: much of weight and you will get even more out
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Speaker 1: of shape. And I think it is, um, important that
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Speaker 1: I answer this question and address this concern. This is
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Speaker 1: a concern which I have been hearing to. Even when
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Speaker 1: I started going to gym when I was only 15
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Speaker 1: years old, it was still there.
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Speaker 1: And, uh, for some reason this concern or, um, this
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Speaker 1: question refuses to die. It is still there. As a
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Speaker 1: gym owner, I get a lot of people who have
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Speaker 1: this concern or fear, and a lot of people ask
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Speaker 1: me this question. And, uh, how I plan to answer
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Speaker 1: this question is, in two levels, the level one will
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Speaker 1: be I'll give a straightforward answer if it is true
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Speaker 1: or false. And, um, why it happens Or, um, why
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Speaker 1: it doesn't happen in the level two. I will go
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Speaker 1: a little more detail.
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Speaker 1: Uh, this is for someone who is interested into fitness,
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Speaker 1: who wants to learn more about fitness and, um, want
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Speaker 1: to be aware and be in control of their fitness.
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Speaker 1: And if you're that person, this is for you.
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Speaker 1: So the level one answer is, um it is true that, um,
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Speaker 1: many people when they quit going to gym, they regain
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Speaker 1: a lot of weight. Or maybe they'll even gain more
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Speaker 1: than what they lost. And they may even go more
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Speaker 1: out of shape than they originally started. It is true
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Speaker 1: that it happens sometimes
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Speaker 1: it is false that the reason for this or cause
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Speaker 1: for is this is going to the gym. It has
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Speaker 1: nothing to do with, uh, the kind of exercise you choose.
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Speaker 1: It has nothing to do with lifting weights and going
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Speaker 1: to gym. It can happen to anybody who exercises and,
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Speaker 1: uh is on some kind of diet and, uh, suddenly
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Speaker 1: stops exercising and following the diet.
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Speaker 1: OK, so this is the first point. The reason is
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Speaker 1: you are in a calorie surplus. That means you are
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Speaker 1: eating more calories than you're spending
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Speaker 1: and because of your lifestyle change because you stop exercising. And, um,
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Speaker 1: you went out of, uh, you know, your diet. You
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Speaker 1: may be eating more food and, uh, not spending enough energy.
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Speaker 1: Because of that, you regain weight and you will regain
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Speaker 1: it very fast because the the gap between the calorie
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Speaker 1: intake and calorie expenditure may be very high and you
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Speaker 1: will definitely go out of shape because you gain extra
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Speaker 1: body fat.
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Speaker 1: And, uh, there are also people who have not experienced this.
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Speaker 1: It happens because probably they, um when they stopped going
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Speaker 1: to gym, they also started, um, intuitively eating less Or, uh,
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Speaker 1: maybe originally they were eating less. And, uh, that is
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Speaker 1: their maintenance calories and they'll maintain their weight and they continue. And, uh, these, um,
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Speaker 1: cases will not come to the limelight or these These
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Speaker 1: cases are not out in the public because, uh, they
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Speaker 1: are not sticky.
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Speaker 1: What is sticky is something which creates fear or, um,
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Speaker 1: concern among people. Right. And, uh, if you go to
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Speaker 1: gym and quit, you will gain weight. And, uh, you
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Speaker 1: will also be become even more out of shape is, uh,
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Speaker 1: something which sticks, which causes the fear among people to
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Speaker 1: start going to gym. It's a negative kind of discussion
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Speaker 1: which evokes fear and fear is a very strong emotion.
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Speaker 1: And when there are strong emotions, those kind of discussions
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Speaker 1: tend to stick, and that is the reason
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Speaker 1: it has stuck for so many years, right? So this
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Speaker 1: is a straightforward answer. If you go to gym, if
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Speaker 1: you control your intake, your food intake, and if you
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Speaker 1: quit the gym and if you still control the food intake,
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Speaker 1: then you are not likely to regain too much of weight.
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Speaker 1: So the level to answer or the more detailed answer
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Speaker 1: is human beings want everything to be simple. Because our
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Speaker 1: brain uses a lot of energy to process information or
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Speaker 1: think or make decisions.
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Speaker 1: We tend to go with simplistic answers. That is one thing.
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Speaker 1: Second thing is, fear is a very, very strong emotion,
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Speaker 1: and we tend to avoid things which evoke fear. We
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Speaker 1: tend to avoid danger, and it has served us very,
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Speaker 1: very well during our evolution, when we used to live
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Speaker 1: in wild fear was very, very useful. If you find
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Speaker 1: yourself in a situation and if you sense some kind
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Speaker 1: of danger, you always avoided it.
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Speaker 1: Whenever there is fear, you avoid doing stuff right
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Speaker 1: Because of that, when someone comes to you and says,
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Speaker 1: or if you hear from someone that I started going
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Speaker 1: to gym and, um I quit after three months, and
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Speaker 1: I have regained a lot of weight and also become
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Speaker 1: more out of shape. If someone says that, then it
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Speaker 1: is bound to stick, and it will make you fearful
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Speaker 1: and stop you from taking that action. Right? And this
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Speaker 1: has this was something which has always been there. Like
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Speaker 1: I said,
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Speaker 1: even when I was small, like we used to hear this.
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Speaker 1: And that is why
00:05:51
Speaker 1: you know, it refuses to die this particular concern.
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Speaker 1: So, um, to get a little more detail, Uh, let's
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Speaker 1: go back in time when I was very small, there
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Speaker 1: used to be gyms, but there used to be less
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Speaker 1: awareness among people. Even the gym owners and trainers had
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Speaker 1: no good idea about, uh, diet When you used to
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Speaker 1: go to gym, they used to make you exercise.
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Speaker 1: Probably. They used to make you old train or, you know,
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Speaker 1: they'll force you to,
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Speaker 1: uh, do certain exercises beyond your capacity. And, um, they
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Speaker 1: never talked about diet. And, uh, if they talked about diet,
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Speaker 1: if someone is trying to lose weight, they would say
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Speaker 1: eat less. Or they would instruct to avoid certain kinds
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Speaker 1: of food they may ask you to avoid milk and
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Speaker 1: rice and sweets and fried items, which is a very
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Speaker 1: generic kind of, uh, advice.
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Speaker 1: And if you're someone who went there to, uh, build
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Speaker 1: muscle and, you know, build, uh, mass. They used to
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Speaker 1: ask you to eat a lot of food they used
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Speaker 1: to ask you to eat. Uh uh, dry fruits and
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Speaker 1: nuts and drink a lot of milk and eat bananas.
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Speaker 1: These were kind of, uh, advices. Even I got when
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Speaker 1: I started.
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Speaker 1: And this was not the sound advice it worked. In
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Speaker 1: some cases, it didn't work in some cases. And when
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Speaker 1: people quit going to gym, especially people who are trying
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Speaker 1: to lose weight,
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Speaker 1: they may be in some kind of restriction. They may
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Speaker 1: be eating less food, or they may have been restricted
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Speaker 1: from eating certain kind of food items like rice or
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Speaker 1: sweets or whatever they liked fried items. So when they
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Speaker 1: came out of this routine when they stopped going to gym,
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Speaker 1: the normal tendency is to go back to what they
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Speaker 1: used to do earlier. The normal tendency is to start
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Speaker 1: eating things which they missed that resulted in a lot
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Speaker 1: of binge eating or careless eating.
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Speaker 1: And, uh, it was a psych. It's a psychological thing. And, uh,
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Speaker 1: people when you when you restrict them from doing something,
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Speaker 1: when they get a chance to do it again, then
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Speaker 1: they'll go ham on it and they'll go out of control.
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Speaker 1: And a lot of people did. I'm guessing and this
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Speaker 1: is the reason a lot of people regained more weight
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Speaker 1: than they lost and also became more out of shape
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Speaker 1: because they gained a lot of body fat in a
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Speaker 1: short period of time.
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Speaker 1: This might happen here and there, and, uh, it went
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Speaker 1: out And, uh, because it is something, it's a negative
00:08:14
Speaker 1: discussion because it creates fear among people. It has stuck,
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Speaker 1: and it has stood the test of time. It is
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Speaker 1: still there, and I think it kept on happening again
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Speaker 1: and again. OK, this is one of the explanations I can, um,
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Speaker 1: give. This is my interpretation of that.
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Speaker 1: And the next thing is, when you are in certain
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Speaker 1: routine when exercising, you're spending more energy, right? And, uh,
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Speaker 1: especially if you're going to gym and, uh, you know,
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Speaker 1: doing sensible kind of workout, you will feel more energetic.
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Speaker 1: And throughout the day you're spending more energy. That way
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Speaker 1: your energy expenditure goes up, OK? And if your training
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Speaker 1: programme is good, you're also building muscle which will, uh,
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Speaker 1: contribute to energy expenditure.
00:08:57
Speaker 1: You will sleep well, which will, um, also improve your
00:09:00
Speaker 1: health and also helps in fat loss and weight loss.
00:09:04
Speaker 1: Overall, you know your feeling of well being is good,
00:09:07
Speaker 1: right? And, uh, you are also following certain kind of diet. Uh,
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Speaker 1: that will contribute to this, um, you know, weight loss
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Speaker 1: and muscle building. And when you stop going to gym,
00:09:19
Speaker 1: what happens is you are, uh, directly reducing your energy
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Speaker 1: expenditure
00:09:25
Speaker 1: by not exercising. And you may not feel, uh, not
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Speaker 1: nearly as energetic as when you used to exercise and
00:09:33
Speaker 1: used to go to gym. And throughout the day, you
00:09:36
Speaker 1: become more sluggish and you spend less energy less. And
00:09:39
Speaker 1: when you feel less energetic, you'll move less. And, um,
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Speaker 1: there is also a case that, um, I see a
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Speaker 1: lot of people when they don't go to gym. A
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Speaker 1: lot of my clients, they completely go off track with
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Speaker 1: their diet. They are following certain kind of diet,
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Speaker 1: and when they don't go to gym for, let's say,
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Speaker 1: one week or two weeks, they'll completely go the other way, right?
00:10:00
Speaker 1: They'll start eating a lot of junk food. They'll start
00:10:03
Speaker 1: eating a lot of sweets and fried items. And they also, uh,
00:10:07
Speaker 1: don't eat mindfully and eat a lot of food, and
00:10:10
Speaker 1: they end up losing some progress. So this is the case, OK,
00:10:14
Speaker 1: your energy expenditure goes down drastically. If you start, stop
00:10:18
Speaker 1: going to gym and maybe your behaviours change
00:10:22
Speaker 1: when it comes to your eating habits. And because of this,
00:10:25
Speaker 1: your energy balance will shift. Suddenly, your energy intake goes
00:10:30
Speaker 1: up and your energy expenditure comes down, and because of that,
00:10:35
Speaker 1: you will regain weight. And, um, you will also regain
00:10:38
Speaker 1: a lot of body fat. This is the reason a
00:10:41
Speaker 1: lot of, uh, people say that you will become out
00:10:44
Speaker 1: of shape, even, uh, you know, more so than when
00:10:47
Speaker 1: you started. And I guess a lot of people have
00:10:49
Speaker 1: gone through this.
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Speaker 1: I can also bet that there are more people who
00:10:54
Speaker 1: went to gym and stopped going to gym and did
00:10:57
Speaker 1: not experience this kind of experience. But these kind of
00:11:01
Speaker 1: discussions or cases will not come to the limelight because
00:11:05
Speaker 1: it is not catchy enough or, um, it will not
00:11:09
Speaker 1: hook the interest of people. That is why they don't
00:11:12
Speaker 1: come out. So the bottom line is, um,
00:11:15
Speaker 1: going to gym and quitting will result in weight gain, and, uh,
00:11:20
Speaker 1: you becoming more out of shape can be true. It
00:11:24
Speaker 1: can happen. But the reason is not going to gym
00:11:26
Speaker 1: and quitting the gym. It can happen even if you
00:11:29
Speaker 1: are doing any other kind of exercise and diet and
00:11:32
Speaker 1: completely quit the exercise and completely go off track with
00:11:37
Speaker 1: your diet.
00:11:38
Speaker 1: So the solution here is when you start going to gym,
00:11:43
Speaker 1: don't go with the intention that, um, I'll go for
00:11:46
Speaker 1: a few months and then stop. It is not about
00:11:49
Speaker 1: a short term weight loss or, you know, losing some
00:11:53
Speaker 1: body fat, and then you will be able to maintain
00:11:56
Speaker 1: it will not happen like that. It has to be
00:11:58
Speaker 1: something which you adopt as a lifestyle.
00:12:01
Speaker 1: And, uh, do it, uh, consistently for a long period
00:12:04
Speaker 1: of time. OK, you may make small adjustments here and there.
00:12:08
Speaker 1: You may not be able to go to gym for
00:12:11
Speaker 1: five days a week, you may switch to two days
00:12:13
Speaker 1: a week. That is also fine. You will still make progress, OK,
00:12:18
Speaker 1: and also whenever you try to become fit for most people,
00:12:22
Speaker 1: it is trying to lose weight. But you should also
00:12:26
Speaker 1: aim at becoming physically fit.
00:12:28
Speaker 1: You should aim at becoming stronger. You should aim at
00:12:30
Speaker 1: becoming more muscular. Or if you're doing other kind of exercises,
00:12:35
Speaker 1: let's say running or long distance uh, marathon and stuff.
00:12:40
Speaker 1: Your aim should be endurance and become better at running.
00:12:44
Speaker 1: And, uh, if you're doing yoga, your aim should be
00:12:47
Speaker 1: to be able to do advanced asana and all. OK,
00:12:50
Speaker 1: so you should have that kind of aim also when
00:12:52
Speaker 1: you choose any kind of, uh, fitness regimen or routine.
00:12:56
Speaker 1: And you also have to be mindful about what you're eating,
00:12:59
Speaker 1: your calorie intake, whether you're getting enough nutrients, proteins, vitamins, minerals,
00:13:05
Speaker 1: trace metals, whether you're drinking enough water
00:13:08
Speaker 1: and when you are forced to quit going to gym
00:13:12
Speaker 1: because of, um,
00:13:14
Speaker 1: some life situation because you became very busy at work
00:13:18
Speaker 1: or something happened. Some life event
00:13:21
Speaker 1: you should be mindful about, uh, controlling your calorie intake,
00:13:25
Speaker 1: controlling your food intake
00:13:28
Speaker 1: and That is why you should
00:13:30
Speaker 1: have more awareness. And you should you should learn about this.
00:13:34
Speaker 1: You should understand that any belief you carry may be, um,
00:13:39
Speaker 1: because you wanted simplistic answer, and you got simplistic answer,
00:13:43
Speaker 1: and it felt very logical. And you, uh, you know,
00:13:47
Speaker 1: you held on to that
00:13:49
Speaker 1: idea or belief, OK? When you hold on to ideas
00:13:52
Speaker 1: for a very long period of time, those ideas become beliefs.
00:13:56
Speaker 1: And there may be a lot of beliefs you may
00:13:58
Speaker 1: be carrying which, uh, are, uh, serving you some way, But, uh,
00:14:02
Speaker 1: which may not be true. So you have to question
00:14:05
Speaker 1: your beliefs every now and then when it comes to
00:14:08
Speaker 1: a lot of things and not only fitness.
00:14:11
Speaker 1: So that, uh, you have, uh, you know, better idea about, uh,
00:14:15
Speaker 1: things and, uh, better knowledge and awareness
00:14:20
Speaker 1: so that you have a,
00:14:22
Speaker 1: uh you have more control on your life.
00:14:25
Speaker 1: Really? When you question your beliefs and try to understand more,
00:14:28
Speaker 1: try to learn more, gain more knowledge. Uh, you are
00:14:31
Speaker 1: in better control of things. And this is all I
00:14:34
Speaker 1: wanted to convey in this episode. Thank you for listening
00:14:38
Speaker 1: to this episode till the end. I hope this has
00:14:39
Speaker 1: been valuable to you. Please let me know in the comments.
00:14:42
Speaker 1: If you like this, um, episode, and if you have
00:14:45
Speaker 1: any doubts and questions, then definitely leave me a comment.
00:14:48
Speaker 1: I'll be happy to answer those questions.
00:14:51
Speaker 1: And if you're someone who wants to start your fitness journey,
00:14:54
Speaker 1: or if you're someone who has failed again and again
00:14:57
Speaker 1: in your fitness journey, or if you're someone who is
00:14:59
Speaker 1: already in a fitness journey but not getting expected results,
00:15:02
Speaker 1: then I would like to help you. What you can
00:15:05
Speaker 1: do is you can get on a 30 minutes, 1
00:15:07
Speaker 1: to 1 consultation call with me, where I'll try to
00:15:11
Speaker 1: answer all your questions. And if you're facing any challenges,
00:15:13
Speaker 1: I'll try to address those challenges to the best of
00:15:16
Speaker 1: my ability.
00:15:17
Speaker 1: And how you can get on a call is by
00:15:20
Speaker 1: clicking on the link, which I have left in the description.
00:15:23
Speaker 1: It's a Google form. Fill the Google form and at
00:15:25
Speaker 1: the end of the Google form, when you submit it,
00:15:27
Speaker 1: you will get a link to an appointment booking system
00:15:31
Speaker 1: where you can click and choose the date and time
00:15:34
Speaker 1: of the call and I'll come on a video call
00:15:37
Speaker 1: And, um, like I promised, I'll answer your questions and
00:15:42
Speaker 1: address your concerns.
00:15:44
Speaker 1: So that was it for this episode. I'll see you
00:15:46
Speaker 1: in the next one. This is a always here to
00:15:49
Speaker 1: help you become the best version of yourself.