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WITCH0000 Posts: 29
4/18/11 8:52 A

I'm so glad I found this topic. I started heavy fitness program 3 weeks ago (prior to this I was doing just about nothing). Group cardio/strength training 4 hours per week, spin 2 hours per week,

First 2 weeks I lost steadily--about 3.5 lbs total. And this week, I'm back up that same 3.5 pounds. However, I've lost 2 inches on my waist, 5 inches on my bust (yes, I have a LOT to lose there). I'm following a dielt of 140 grams protein, 180 grams carb and 35 grams fat, eating 3 meals and 3 snacks timed. This diet came from the trainer that I'm using with my new exercise program.

I'm trying very, very hard not to get discouraged. My clothes are soooo much looser, and people are coming up to me asking what I'm doing because I look so good. But I feel like throwing the scale out the window. I'm sure my trainer thinks I'm overeating or not exercising on off days or something, but it's just not true. Very frustrating

2/7/11 7:24 A

Hey everyone! Calories still matter even when you are working out, so you have GOT to track them and stay in your range. I noticed that some of the people complaining of weight gain from exercising are not tracking. You are not gaining from the exercise - you are probably eating over your range.

Leigh Peele once did a video showing how slightly inaccurate tracking also can lead to gain. If you write that you eat 1 Tbsp peanut butter, then it needs to be one FLAT Tbsp, not heaping. Same thing with rice or pasta or meat or whatever. Weigh it and be accurate!

Exercise is necessary and will make you healthy, strong and sexy!! (and slim)

REDSHOES2011 SparkPoints: (0)
Fitness Minutes: (66,181)
Posts: 7,159
2/7/11 6:49 A

agree with measuring, my lower body wasn't the sinner gaining weight, but my upper body now is more in ratio with my hips..
increase in cms was my back muscles and my shoulder muscles shaping up nicely..
I had go up sizes across my back getting a wider bra and my shirts to accomodate my biceps..

WILLME7 SparkPoints: (0)
Fitness Minutes: (50)
Posts: 79
2/6/11 6:49 P

I started Jillian Michaels' 30 Day Shred and gained a few pounds. Luckily, I decided to also take weekly pictures and while the scale was discouraging, the pictures showed a BIG difference.

BUBU59 SparkPoints: (4,295)
Fitness Minutes: (1,547)
Posts: 46
2/6/11 6:09 P

I am also experiencing the weight gain after beginning with exercise. I wanted to know what was true for me this time. Up to 2 yrs ago I was into weight lifting, 3x/week and cardio on 4 days. I could not lose any weight and would bounce around the same range, only to try low carb and fat flush etc. Nothing would move it. Bad joints brought me to a standstill and I gained about 20 pds.
This time around I wanted to know if my hormones had anything to do with it and just dieted without the exercise and lost 22 pds since end of Sept. About 1 - 1.5 pds per week. Soon my skin showed sagging and well I thought back to the gym...I know my hormones are not messing me up and the weightloss is steady....and stopped and I started gaining right away. My calories are still monitored and still aournd 1200/day. I warm up on the Elliptical for 20 minutes, then we do group video workouts with weights and cardio and in between I get some lone weight lifting done. All in all it's 1.5 hrs each morning 5 days/week. Anyway, I have put on 3 pds since then, so I know I am right back to 2 yrs ago. I increased my calories and instead of .5 pds it was 1.5 pds more. I am afraid of being stuck in this same pattern again. There are so many answers and theories out there, I just don't know what to believe anymore. And yes I did periodization program and yes I have read of people on P90x gaining even 10pds, and people not just gaining but also increasing measurements, people being told its cal. in and out even though they state they are at the same, zig zag....I just don't get it. And the water repair I know of but by god 10 pds for some and never leaving ?

SPARK_COACH_JEN Posts: 65,900
1/9/11 8:55 A

I agree with M@L that the tape measure is a better way to track your progress than the scale.

I disagree with the idea that you should use high reps and light weight when strength training if you want to "tone". Most women do not have the hormone levels necessary to bulk up, so the way to get the best results is to challenge yourself with a weight that's heavy enough to complete 8-12 reps, 1-3 sets. I also don't think you need protein shakes unless you're a bodybuilder or consistently falling short on your protein goals. It's always better to try to get your protein from natural food sources if you can.

Hope that helps,

Coach Jen

Edited by: SPARK_COACH_JEN at: 1/9/2011 (08:55)
DFIACCO713 Posts: 48
1/9/11 7:25 A

Yes; when you are strength training you can "gain weight" but don't let that freak you out! Be sure you are adding protein to your diet to add in muscle repair!

And yes....drink that H20!!

Changing routines often helps too; because your body get confused and your metabolism gets rev'd up. That is why I LOVE the P90X program I am doing. Tony Horton actually calls it "muscle confusion".

And other thoughts; when doing resistance or strength training - you have to determine if you want to build muscle or tone.

If you are a builder - you use heavier weights with less reps.

If you are a toner - your use light weights with more reps.

Protein provides the amino acids necessary to rebuild muscle tissue that is damaged during intense, prolonged exercise. It can also increase the absorption of water from the intestines and improve muscle hydration. An a general rule - drink a protein shake within an hour after your workout.

Hope this helps! :)

MOTIVATED@LAST Posts: 15,456
1/9/11 5:22 A


I would suggest measuring yourself with the tape as a better way of tracking your progress than the scale.

Muscle and water are considerably denser than fat, and if you are burning fat and adding some lean mass, typically this will show up as inches lost, even if the scale is being unco-operative.

If you haven't been measuring yourself to date, have you noticed your clothes fitting better?


1/8/11 5:46 P

The SP recommended range is between 1249 and 1590/day. I do the stationary bike and weights 3 or 4 times a week and Yoga once. I was swimming a lot in the summer.

SPARK_COACH_JEN Posts: 65,900
1/8/11 2:32 P


What is your SP recommended calorie range? Your range sounds a little low based on how much exercise you're doing. Do you change your exercise routine regularly?

I would also recommend having your body fat tested, since that's a more accurate measurement than the scale. Water retention is usually a temporary thing (lasting a few weeks, but not typically much more.)

Coach Jen

1/8/11 1:54 P

I don't know, Jen. I've been gaining a lot of weight since I started working out. This is alarming because I had hoped to lose weight with this program! I'm doing 9-10 miles/60 min on a stationary bike and about 40 more minutes with weights 4 times/week. My calorie intake is about 1200-1500/day. I started the last week of October so this is over 10 weeks. My muscles are developing but the scale is up about 6 pounds!

4/29/10 2:00 P

Thanks! I figured it had to be water because there's no way I could gain that in 4 days. Yesterday was the first day I added strength training to my routine & I'm definitely sore today so I bet that's what's causing the gain. Luckily I did take measurements of my body at the beginning of the week so I can keep track of that too.

FIT4MYLIFETIME SparkPoints: (0)
Fitness Minutes: (8,363)
Posts: 476
4/29/10 12:19 P

Keep drinking your water and eventually it will resolve itself. If this is your first time doing strength training (or you haven't done it in a while), you could also be seeing a slight gain from the inflammation of your muscles.

And don't buy into that "muscle weighs more than fat" business. A pound is a pound. A pound of feathers weighs the same as a pound of lead. The difference is in the space they take up. Muscles ARE MORE DENSE than fat and will take up less space for the same amount of weight.

It's a good idea to take a set of measurements for your whole body and use those to measure your success in addition to the scale.

Keep it up!

SPARK_COACH_JEN Posts: 65,900
4/29/10 12:16 P

Any time you make a change to your exercise routine, your muscles tend to retain water. So you're correct that it's not a permanent gain. For most people, that water weight goes away in a week or two.

Hope that helps,

Coach Jen

4/29/10 12:08 P

I just started an exercise program (cardio & strength training) a few days ago & the scale is up 3.4lbs from Monday. I can only imagine that this can be water weight gain. How long will it take to go away?

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