- Muscle does NOT weigh more than fat
- Weight and Fat are NOT the same
- Fitness is a holistic issue
- Track Your Workout Progress
- Drink More Water
Have you ever been exercising, if yes in start some people might loose a bit inches but when they check their weight they surprised to know that scale is increased with few pounds. Interestingly it makes them “worried” that what’s going on. 20-30 % of them suspends their workout sessions to keep them “as it is” what they were initially. Don’t panic. “Gaining” a few pounds on the scale can be misleading, especially if you’re doing all the things right. Don’t worry, it’s completely normal and temporary. Odds are that weight gain is not fat, but rather temporary water weight due to inflammation. Give it some time and it will pass.
Here are factors we need to know about weight gain after workout changes:
The most likely reason your scale crept up is temporary inflammation. When you work out, it causes little tears in your muscle fibers. This is called “microtrauma” and it’s why you feel sore after a workout. On the upside, your body heals these little tears, making the fibers tougher than they originally were. That’s how you become stronger and fitter. It’s part of a process called adaptation.
To make these repairs, your body uses its standard healing process, including the inflammation phase—something that’s become a dirty word in our modern world. When you incur injury, including microtrauma, your body releases various substances generally known as inflammatory “mediators” that swarm the area and perform triage, bringing in healing white blood cells and opening up blood vessels to flush out debris and toxins. There’s so much going in that area that it swells up, or inflames. It should subside in a couple weeks.
Muscle vs Fat
Another less-likely reason you’re gaining weight is that you’re building muscle faster than you’re shedding fat. The general consensus in the fitness community is that the most weight someone new to fitness will gain in muscle is about two-four pounds a month, but that’s not a hard-and-fast number. A common comment when looking at the scale is that ‘muscle is heavier than fat,’ which is misleading,” Someone says.” A pound of fat weighs the same as a pound of muscle; however, the volume of muscle is denser than the volume of fat, and therefore heavier.”
Initial Weight gain – loose gradually
This is the biggest reason people see stagnant weight loss or even weight gain at the beginning of a weight loss program. They go from a sedentary lifestyle to one that is much more active. This transition causes many changes in their body.
Going from doing hardly any exercise to working out several times per week increases muscle’s energy storage capacity. Body needs more fuel, and it adapts by storing more of the carbohydrates they eat as glycogen in their muscle.
So when they first start a weight loss program they very well could be losing fat, but that fat loss is masked by a corresponding gain in water weight. People very easily could have lost one pound of fat the first week but gained one or more pounds of muscle glycogen.
Glycogen = Glucose + Water
Then, step on the scale, see no change in weight (or possibly a gain), and think all hard work was for nothing.
Take a look below at the progress sheet of a workout person. He used to be very active but had been sedentary for the last 8 months. He was ready to get back into the gym and start losing weight.
But what happened at the beginning is what many people experience – weight gain even though you’re doing everything right.