Facts and fables: about getting into weight due to food and training

Nancy Heynis
16 May 2024
Reading time: 8 minutes

When it comes to gaining weight through nutrition and training, it seems like everyone has their own advice. But what’s actually true and what’s just a myth? Let’s delve deeper into some of the most common misconceptions and the facts about this topic.

Myth: Everything you eat automatically turns into muscles

This is one of the biggest misconceptions when it comes to gaining weight. While it’s true that you need muscles to grow, the process isn’t that simple. Your body needs a surplus of calories to build muscle mass. This means you need to consume more calories than you burn, and these calories should come from a balanced diet rich in proteins, carbohydrates, and healthy fats.

Fact: Strength training is essential for muscle growth

It’s no secret that strength training plays a crucial role in building muscle mass. By engaging in resistance training, such as weightlifting, you stimulate muscle growth and increase muscle protein synthesis. However, it’s important to remember that rest is just as important as training. Muscles recover and grow during rest periods, so make sure you get enough sleep and take breaks between your workouts.

Myth: Cardio isn’t necessary if you want to build muscles

While strength training is important for building muscle mass, it doesn’t mean that cardio should be completely forgotten. Cardiovascular training can help improve your overall health and fitness, and it can even help burn extra calories. However, it’s important to find a balance between cardio and strength training so that you can improve both your cardiovascular health and your muscle mass.

Fact: Hydration is crucial for muscle growth

Water is essential for many bodily functions, including muscle growth. During intense workouts, you lose water through sweat, which can lead to dehydration if you don’t hydrate enough. Dehydration can hinder muscle recovery and growth, so make sure you drink enough water, especially during and after your workouts.

Myth: You need to take a mountain of supplements every day to build muscles

While supplements can be useful as a complement to your diet, they’re not the key to success when it comes to building muscle mass. It’s much more important to focus on eating whole foods rich in proteins, such as chicken, fish, eggs, nuts, and beans. Supplements can be handy to fill any nutritional gaps, but they can never replace a healthy diet.

Fact: Consistency is crucial

Whether you’re trying to lose weight, gain weight, or build muscles, consistency is the key to success. This applies to both your diet and your training schedule. It’s important to set a realistic plan and stick to it in the long term. Small, consistent improvements in your nutrition and training will eventually lead to noticeable results.

Myth: You need to stuff yourself with junk food to gain weight

While it’s true that you need a calorie surplus to gain weight, it doesn’t mean you have to stuff yourself with junk food. It’s important to aim for a healthy diet rich in nutritious foods. This means eating enough proteins, carbohydrates, and healthy fats, as well as consuming plenty of vegetables and fruits. It’s okay to indulge in a treat occasionally, but make sure the majority of your diet consists of nutritious foods.

Myth: If you stop exercising, your muscles immediately turn into fat

his is a common misconception. Muscles and fat tissue are two different types of tissues and cannot directly convert into each other. When you stop exercising, your muscles may gradually lose strength and size due to lack of stimulation, but they won’t simply turn into fat. What can happen, though, is that your body fat percentage may increase if you stop exercising and don’t adjust your calorie intake.

Fact: Consume enough proteins for muscle recovery and growth

Proteins are the building blocks of muscles, so it’s essential to consume enough proteins for muscle recovery and growth. Focus on protein-rich foods such as chicken, fish, eggs, dairy products, tofu, and legumes, and try to eat proteins at every meal and snack to maintain a steady supply of amino acids.


Gaining weight through nutrition and training isn’t a simple process, but it’s certainly achievable with the right approach. By focusing on a balanced diet, regular exercise, and consistency, you can reach your goals and achieve a healthy weight. Avoid the pitfalls of myths and concentrate on the facts to achieve the best results.

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