Why your workouts are making you pile on the pounds

    YOUR WORKOUTS ARE TOO INTENSE: If you exercise regularly and eat well, it may be that you are simply doing too much. Exercise produces the stress hormone cortisol. Though normal, when your body is exposed to cortisol for long periods, it can produce fat.

    SOLUTION: If you are mostly doing long, cardio-intensive exercises it is time to shorten the workouts and mix in weightlifting and bodyweight exercises. Try meditation to ease stress.

    YOU’RE WORKING UP AN APPETITE: Part of the problem is what scientists call “compensation”. Exercise burns calories but it can also stimulate hunger. The more active you are, the more you eat.

    SOLUTION: An hour of vigorous aerobic exercise has been shown to suppress appetite far more than 90 minutes of weight training. It reduces levels of the hunger hormones.

    YOU’RE DOING THE WRONG WORKOUT: John Brewer, professor of sport at the University of Bedfordshire, said too many people assume the weight will tumble off once they start going to the gym. He adds: “In reality, it’s not that easy. To lose 1kg of body fat, you need to burn about 8,000 calories – so that’s around 80 miles of running for 1kg.”

    SOLUTION: Cut the duration of your workout to 20-30 minutes but increase intensity. 30-60 second sprints are the best way to reduce body fat.

    ENERGY BARS ARE STUFFED WITH SUGAR: Energy bars and sports drinks are designed for people who are doing intense activity that lasts 90 minutes or more. For the rest of us, these calories – up to 350 per serving – are stopping us losing weight.

    SOLUTION: Have a bowl of porridge two hours before a workout to keep energy levels up. Try water or squash with a tiny pinch of salt before and during exercise.

    DON’T FEED UP BEFORE THE GYM: Some studies show you burn off a kilo of fat faster during morning exercise than you do if you do the same exercise after lunch. By temporarily avoiding food, you can prime your body to use fat as a fuel and this will aid weight loss.

    SOLUTION: Have a light breakfast and try to exercise in the morning. If working out later in the day, try to leave it a few hours after eating.

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责任编辑： 林杉