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MONIQUE432 SparkPoints: (0)
Fitness Minutes: (75)
Posts: 64
3/10/13 12:32 P

Sometimes, there are a lot of variables that come into place when we see the numbers on the scale. I wouldn't worry about it. You may want to get a scale that tracks both your body fat and weight. This way, you can get an accurate gauge of both aspects of weight loss.

PAMLICO-DAZE SparkPoints: (46,810)
Fitness Minutes: (34,007)
Posts: 1,215
3/10/13 11:36 A

Understand! The same thing happened to me. Just stick with it. The changes you will see in your body will be amazing. Like turning back the hands of time.

GOPINTOS Posts: 6,263
3/10/13 9:18 A

I don't have anything new to add, and usually when I see this posted, I just skip over it, cuz I know what you really mean... but muscle does NOT weigh more than fat.

A pound is a pound is a pound.

It is however less volume, taking up less room, while a pound of fat takes up more room than a pound of muscle. And I know that is what you meant but just thought I would mention that again for anyone new that reads that muscle weighs more than fat.

STDWYNWEN SparkPoints: (11,748)
Fitness Minutes: (4,601)
Posts: 577
3/10/13 8:10 A


I would like to comment on the temporary water retention...

Depending on the intensity of your ST, your muscles might hold on the water longer than expected.

My routine/phase (load,rep etc) changes every month, and as each week goes by I assess my target rep and adjust if I need to go heavier. For this reason my retention hasn't dropped. It will at some point, everybody can be different in how long you hold on to it. I just don't want you to get discouraged if it doesn't show on the scale after 2 weeks - it could be longer.

Edited by: STDWYNWEN at: 3/10/2013 (08:11)
BUBBLEJ1 Posts: 2,981
3/9/13 11:31 P

You're probably holding water. It'll take a few weeks for the fat loss to show through that water 'gain', but you will start seeing a loss on the scale again.

PINK_GRAY Posts: 349
3/9/13 10:36 P

Keep doing it, the benefits cannot be denied. In fact, there are no downsides of adding strength training to your exercise regimen.

MOTIVATED@LAST Posts: 15,461
3/9/13 8:31 P

Weight loss naturally slows down as you approach your goal weight. It is a lot easier to lose 1-2 lbs per week when you have 60 lbs to lose, than when you have just 30 to lose.

I agree with Dragonchilde - it is a common response for your muscles to retain water when you start/increase an exercise program. This can lead to little change (or even an increase) in the scale, even as you are burning fat.

But ST does help your longer term fat loss, and ensures that more of your weight loss comes from fat alone, rather than a combination of fat and muscle.

However, muscle and water are considerably denser than fat, and typically this shows up as inches lost, even if the scale is being unco-operative.. Using the tape is often a much better means of tracking your progress than the scale.


MSCONE2000 Posts: 33
3/9/13 1:59 P

Thanks for the link to the article...that was exactly the info I was looking for.
At least I know what to expect and won't get so discouraged....

I'll just keep doing what I'm doing and hopefully once my body adjusts to the changed excercise routine, it will all work out on the scale....

DOUGLYE Posts: 1,541
3/9/13 11:45 A

You have added strength training. Is this on top of your aerobics that you have been doing? My first thought was in addition to muscle gain, you may be burning more calories with aerobics than you are currently burning with weight training. I am doing less aerobic work this past 2 weeks as I start to follow a training DVD (Beach Body Power 90 Boot Camp - a step down from P90X ;-) I had a 1 1/2 pound gain and then a neutral week before I started to drop again.

All things being normal, you should see the weight start to drop in the next week or 2.

DRAGONCHILDE SparkPoints: (61,458)
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Posts: 9,717
3/9/13 10:10 A

Strength training can indeed mask fat loss, but you're still likely losing fat if you're doing everything else correctly. I agree that your nutrition is most important for whether or not you're losing weight.

However, it's very common, and even normal, for us to see an upward shift when we start a new, challenging exercise program. The reason is our muscles soak up water. This effect is temporary, and will taper off as your body adjusts to the new demands you've placed on it.

It isn't muscle gain (gaining muscle is tough at a calorie deficit) but rather, water retention!

Here's the full explanation:

MISSRUTH Posts: 4,317
3/9/13 8:56 A

An important part of the puzzle that you've left out, in your information given-- what is the calorie range that you use, to eat?

MSCONE2000 Posts: 33
3/9/13 8:43 A


I know that muscle weighs more than fat
I know that if you do just cardio and diet, 25% of your weight loss will come from muscle
Up to now, I have been reducing my calories (approx 2500 calorie defecit per week), cardio 3-5 times per week & 1 circut training per week at curves ( (approx 1500-2000 calories per week burn)
My weight loss progress has been steadily declining and I'm averaging less than a lb per week. I know that this is expected....the body adapts
I tried playing with calories ( increasing a bit, decreasing a bit, high days, low days), but so no difference.
I tried more cardio...adding about 10 minutes per day, this broke me out of my plateau, but in a couple of weeks, I stated see declining results again
I contacted a trainer and had a body fat % assessment done and she gave me a training plan, to up my strenght training to 3 days per week...gradually adding # of sets and increasing weights.....

Last week I gained 1 lb (first time in over 7 months I have gained) and this week so far I'm weigt nutral....

I know that in the beginning I can expect this...I'm assuming that I'm starting to regain muscle and hopefully reducing body fat %...

Does anyone know how long I can expect this to last? When will I start to see better weight loss averages...I know I should not just be focused on the scale, but it does matter to me...its part of my motivation each week to see the scale always moving down....

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