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Running to Lose Weight



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SPARK_COACH_JEN
Posts: 54,090
2/4/13 1:42 P

I agree that it's likely water weight gain from starting a new exercise routine. But I would encourage you to start tracking your food. That's the only way to know for sure if you're eating the right amount to help you reach your weight loss goals.

Coach Jen



JCWIAKALA
Posts: 347
2/4/13 1:02 P

So I did something similar--I joined a gym and gained weight. But I had to be honest with myself. I was telling myself "this cookie is okay because I went to the gym" way too much. So I had to track my calories. Instantly I was accountable. Exercising would allow me to eat more calories, so I saw how the whole picture fit together. That's what I personally had to do. Some people can do what you do and lose weight, but you might not be one of those people.

Running is awesome. I've still over 220 lbs and running gives me self-confidence, a sense of achievement, and a good workout. But that's not all I do. I do strength training and higher intensity cardio as well. Regardless of how I exercise, I MUST count my calories.



DRAGONCHILDE
SparkPoints: (54,983)
Fitness Minutes: (14,158)
Posts: 9,523
2/4/13 12:50 P

This is completely normal, and no, you haven't gained a pound of fat, nor a pound of muscle. :) Building muscle takes months or years, and cannot be done at a calorie deficit; that old saw is a bit of a math.

What's happening is the increased demands you're placing on your muscles is causing them to retain water. This is totally normal, and will even out. This is one reason it takes as much as 6-8 weeks for healthy lifestyle changes to show up on the scale, particularly when adding exercise.

Here's the SP expert answer on the subject:

www.sparkpeople.com/community/ask_the_expe
rts.asp?q=68


Edited by: DRAGONCHILDE at: 2/4/2013 (12:50)


SERGEANTMAJOR
Posts: 6,353
2/4/13 12:39 P


My first caveat, if all you are doing is running you are not building muscle, you are burning muscle as well as any fat you may be burning. Second caveat, you can not out run a bad diet, nutrition takes the fat off not any form of exercise. Exercise improves our health and fitness but has at best a very limited effect on fat loss.

The ranked three part formula for fat loss is , in order, nutrition (diet), strength training and lastly cardio. The road to success is control your nutrition (diet), do strength training and add in some cardio.



RZILBOORG12
Posts: 1
2/4/13 12:33 P

Hey, all! I haven't been keeping track of my exercise/calorie intake with Spark for a while because I've gotten myself into a pretty good groove. However, I do peruse the boards, recipe ideas, etc.

My story/question is this:

I've been running for a little over three weeks now. I run four days a week and walk/side-step (give it a go, it's hard, even on a low speed!) on the treadmill once a week for at least 30 minutes. I do 20-30 minutes of Pilates to warm up.

I start my day with an all natural (no preservatives, no sugar, no nothing added) green smoothie with spinach, carrots, and two fruits. Right from the grocery into my blender. It's usually about 20 oz and around 300 calories. I drink 10-12 cups of water a day. I don't seek out super healthy foods for lunch and dinner, but am cognizant of my calorie and sugar intake.

I'm interval training, but can run more than five minutes without stopping. I don't know my limit, but I'm trying to stick to the interval regimen so I don't hurt myself!

Getting to the point: 3+ weeks in, I have GAINED a pound. I know I'm building muscle, but I have a very hard time with that. The weight wouldn't even bother me if I was slimming down at all, but I'm not.

I have lost weight running in the past... any thoughts?





 
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