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JESSICAMONT32
SparkPoints: (9,904)
Fitness Minutes: (15,887)
Posts: 273
2/26/13 4:43 P

Hi all . Thank you all for the replies ... I think since I haven't do much to date .. 47 lbs I am going to lose a lot slower and I am trying to be ok with that . Also trying not to focus on the number on the scale ... I don't weigh in on a regular basis but more watching on how my clothes fit... I just find that my belly is staying te same ... Sometimes it looks do distended on certain days ... I had someone say to me that my build is perfect other than my abs... And my under arm wings . A older lady at the gym ... I wanted to cry....



FIT_BY_30
SparkPoints: (1,570)
Fitness Minutes: (2,061)
Posts: 15
2/26/13 4:02 P

THANK YOU!!!! Finally, someone that knows what I am going through. Granted, I am not a long distance runner, but I started a strength training program last week. I am beginning to notice definition in my arms and back, but the waist is still the same, and the scale is going up and not down. It can be frustrating, but now that I know about the water retention in my muscles, I can stop worrying about it.

Thanks ARCHIMEDESII :)



ARCHIMEDESII
SparkPoints: (137,790)
Fitness Minutes: (206,885)
Posts: 20,453
2/26/13 11:44 A

JESSICAMONT32,

Weight training can cause the scale to increase, but not for the reasons you think. When a person strength trains, their muscle fibers soak up water like a sponge. This is what they are supposed to do. Your muscles will release any excess water they don't need once they've adapted to the new routine. You may even notice that pants that normally fit right, don't fit after a strength training session. Not only will those muscle fibers soak up water, that will cause them to swell in size. And that's pretty normal.

Whenever I have an intense strength training session or even an intense cardio workout, I "gain" weight the next day. This is not a fat gain. this is not a muscle gain. It's nothing more than water retention that passes in a couple of days.

These kinds of fluctuations really are normal. Don't let any swing up or even down control your mood.



JESSICAMONT32
SparkPoints: (9,904)
Fitness Minutes: (15,887)
Posts: 273
2/26/13 10:13 A

Thanks coach nancy


It's fat loss I want....I am ok with slower process that is what I prefer...just haven't noticed that tape measure or clothes fitting better....I do struggle with body image issues big big big time...I run because I love it but I get down that I I don't have a very lean body ....my belly is still very large....holding at leat 10 to 15 pounds of fat....the rest of me...other than my arms are pretty toned...I know we can't spot reduce. But i am point where I just don't know what my body needs for calories per day and just so frustrated.....been working somjard in therapy but still struggle with the same demons



SP_COACH_NANCY
SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
2/26/13 10:03 A

Hi,

Are you eating enough, especially on your long run day? Those who run the miles you do can't truly follow the same diet as those who are looking to just lose weight. My suggestion would be to be to look into a runners diet. One book I really like is by Suzanne Eberle titled Endurance Sports Nutrition. As an endurance runner, your diet requires a little more tweaking and because building muscle, not only with the calories you are eating but the miles you are running, is a difficult challenge, diet is even more so.

I am currently working with a Sports RD to drop a few pounds of fat-- we are focusing not so much on weight loss but fat loss--the two are not the same--fat loss is a much slower process. Cutting too much on my calories can lead to poor running performance and slower recovery. For me dropping 1/2 pound every 4-6 weeks is big (keep in mind I do not own a scale). However, with the amount of miles and cross training you are doing you are building lots of glycogen stores in the muscles and liver to fuel your runs and workouts, which means your body is hanging onto more water to help aid in energy production and the cooling off process...this is where body comp trumps the scale.

Coach Nancy



JESSICAMONT32
SparkPoints: (9,904)
Fitness Minutes: (15,887)
Posts: 273
2/26/13 9:53 A

Hi coach nancy.....

I am running about 5.5 miles a few days a week and when I don't do that I use the elliptical for about an hour or spin at home for 45 mintues..... One day a week I do a long run of about 11 to 14 miles.... I weight lift 3 non consecutive days....for about an hour ...



SP_COACH_NANCY
SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
2/26/13 9:41 A

Hi JESSICAMONT32,

So many factors can influence the number on the scale, including strength training. But know that it is very difficult to build lean muscle mass in a calorie restricted state. You can preserve some lean body mass, but in order to build muscle, that requires a calorie surplus. That being said, it is not unusual for your body to hang onto some fluid to help aid in the workouts and aid in the cooling off process.

How are you measuring your calories expended? Are you working out at a high intensity to expend that many calories?

Coach Nancy



JESSICAMONT32
SparkPoints: (9,904)
Fitness Minutes: (15,887)
Posts: 273
2/26/13 9:22 A

Can weight lighting cause a gain on the scale.....I have noticed tht my clothes are not fitter loose nor is the scale moving...except a slight upward shift......I caused my self to be very confused on how to.ose weight...where my calorie range should be .....I usually burn about 400 to 500 per workout and then whatever I burn for weight lifting....been eating around 1750 to 1800 calories...but pretty much staying the same...any insight would be great ...thanks



 
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