25 Aug, 2008

Ask the coach: I am afraid I will gain weight if I give up training

Question

I am afraid I will gain weight if I give up training and that muscle will turn into fat. What can I do to maintain body shape, as I don't want to commit to my training sessions any more?

Answer

Situations change but, for whatever decision we make, we must accept the consequences.

We are 100pc responsible for these decisions, but if you stop your training you will lose your fat-burning muscle. One lb of muscle burns 50 calories a day at rest, while 1lb of fat burns only nine calories a day. Research shows the average person can lose 1-2lbs of muscle a year without use, while gaining 1-2lbs of weight at the same time. Hence, each year, you can gain 2-4lbs of fat. At the end of a decade, a person can gain 20-40lbs of fat. This is known as creeping obesity.

When breaking from training, you must adjust your calorie intake. When training, your engine-burning ability is dictated by your muscle mass. When you reduce your muscle mass, your ability to burn calories is reduced, so you must alter the macro-nutrients (proteins, fats and carbohydrates), which will reduce your calorie intake.

Obtain guidance on your quantities from a good mentor but never skip meals as this slows down your metabolism.

You must address why you are not committing to your training sessions. Fitness is for life and not just summer. The time you put into training will be the best investment you can make, as it will yield dividends in the years to come.