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MOTIVATED@LAST Posts: 15,428
4/16/13 6:57 A

Actually, when you start/increase a workout program, it is a common response for your muscles to retain water. It takes 3 water molecules to bond to each glycogen molecule, and this helps deliver energy to your muscles more efficiently and helps them cope better with the new demands you are making of them.

In the short term, this increase in your lean mass can lead to little change (or even an increase) in the scale, even as you are burning fat.

Keep doing what you are doing - ST is a very effective fat burner.

But what I would recommend is using the tape rather than the scale to track your progress. Muscle and water are much denser than fat, and typically this shows up as inches lost, even if the scale is being unco-operative.


MPLANE37 SparkPoints: (78,127)
Fitness Minutes: (74,306)
Posts: 2,170
4/16/13 3:02 A

Take ST as an investment for your future. It will help you to keep the fat lost off. Most people struggle with keeping the fat off, not nearly as many people struggle to lose the fat.

Weight gain is normal when one starts a new exercise program. This is your body responding to a challenge, by holding onto the water, which it would have let go of if there were no new stimulus. This weight increase has nothing to do with fat gain.

Part of the problem is using weight as a measure of progress. It is a very poor indicator of success in fat loss. Even BMI is not entirely correct. What is very correct in assessing the fat loss success is body fat %.

I would get my body fat % measured every month (not more frequently, because it does not change faster even under ideal conditions), by skinfold calipers at least, at some gym that carries that kind of service. If you can't, get your body part measurements: chest, belly, hips and thighs every month. Monitor those measurements. You will save yourself a lot of frustration and your progress will be measured much more accurately.

BADGER92 Posts: 253
4/15/13 9:21 P

I have experienced the same frustration and was happy to read this article on SP by Chalene Johnson:

Hope that helps!

LILLEAN Posts: 884
4/15/13 9:18 P

I know what they say about muscles weighing more than fat but my arms look so big and my middle area looks bigger too...... or is it just all in my head

KRISTEN_SAYS SparkPoints: (80,970)
Fitness Minutes: (46,905)
Posts: 5,092
4/15/13 9:02 P

Keep doing what you're doing. It's totally normal. When you start a new routine your muscles will retain water.

LOVEMOUSE82 SparkPoints: (3,788)
Fitness Minutes: (2,976)
Posts: 349
4/15/13 9:02 P

My understanding is that this is quite normal, especially in the beginning. Adding strength traing means adding muscle, which is denser (will weight more for the amount) than fat. Several people have reported losing inches but gaining a few pounds on the scale,,,,now this of course will vary depending on how much weight you need to lose. Eventually, your muscle gain will even out with your fat loss and you should see the numbers decrease but don't be discouraged at first. A slight increase in the numbers right now may very well indicate that you are Doing this RIGHT and building some good muscle.

Another reason for the weight gain could have to do with exercise habits. If you have increased your exercise, your muscles, at first, retain more water as they get used to your new routine of working them harder. This will go away as well after awhile so don't fret about that.

LILLEAN Posts: 884
4/15/13 8:20 P

I just don"t get it, I changed my fitness tracker because I've recently added ST to my workout program. It took my calorie intake from 1200-1550 per day to 1350-1700 per day. I am currently doing cardio 4-5 times a week and ST 3 times per week and I HAVE GAINED WEIGHT according to the scale, it's really frustrating, please tell me what I should do.

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