||07-20-2013 06:11 PM
Friendly reminder to myself (and you too!)
So, I've been JUDDD'ing for a week and a half. :cool: I'm doing great so far and sticking to my rotations. DD's are finally a piece of cake and UD's are sensational!
I started exercising from the start doing 40 minutes walking for 6 days in my first week. I ended up feeling so good I decided to go right into a more intensive workout program. Shorter more explosive workouts are totally kicking my butt and my muscles are SORE because they haven't been properly worked in so long. :o
Well, after seeing my scale weight fall a lovely 5.4 pounds in week one of my fitness program, I decided to jump on the scale this morning several days before my next official weigh in (Tuesday the 23rd) to see if I could get a preview of what to expect. Imagine my shock and horror when the scale registered 2.8 pounds HIGHER than it did at my last weigh in. :eek:
I've stuck strictly to my rotations.....I haven't gone crazy on the calories .......and I've been busting my chops in the gym. Color me baffled! :confused:
Then I remembered.....
Why the Scale Goes Up When You Start a New Workout Plan
By Chalene Johnson
Probably the most common question I get when I release a new exercise program is, "Help! I'm gaining weight! Am I doing something wrong?" This is a common phenomenon with any new exercise program, such as Turbo Kick, Turbo Jam, Hip Hop Hustle, or others! It's especially common (and temporary) with intense strength training programs like ChaLEAN Extreme or Tony Horton's P90X.
The motivation to start a new exercise program is almost always to lose weight. However, what most personal trainers know--and most at-home exercisers do not--is that a new exercise program often can cause an immediate (and temporary) increase on the scale. (Notice I didn't say weight gain! I'll explain.) This common increase in the scale is also the reason why perhaps millions of people start and then quickly quit their resolution to get fit.
The temporary weight gain explained:
When someone starts a new exercise program, they often experience muscle soreness. The more intense and "unfamiliar" the program, the more intense the muscle soreness. This soreness is most prevalent 24 to 48 hours after each workout. In the first few weeks of a new program, soreness is the body trying to "protect and defend" the effected or targeted tissue. Exercise physiologists refer to this as delayed-onset muscle soreness, or DOMS.
This type of soreness is thought to be caused by tissue breakdown or microscopic tears in muscle tissue. When this happens, the body protects the tissue. The muscle becomes inflamed and slightly swollen due to fluid retention. This temporary retention of fluid can result in a 3- to 4-pound weight gain within a few weeks of a new program. Keep in mind that muscle soreness is not necessarily a reflection of how hard you worked. In fact, some people feel no signs of muscle soreness, yet will experience the muscle protection mechanisms of water retention and slight swelling.
Most people are motivated enough to put up with this temporary muscle soreness. Yet, many, especially those who really need immediate weight loss to keep them motivated, become discouraged and quit!
When I worked with a group of 70 test participants during the development stages of ChaLEAN Extreme, this happened. Who was the most upset and discouraged? You guessed it... the women! I'm happy to report absolutely for every single woman (and man) in our group, the weight increase was temporary and never lasted more than two weeks before they started to see a major drop in the scale. However, these people had the advantage of working with someone who was able to explain to them why this was happening and assure them the weight would come off if they stuck to the nutrition plan and stayed true to the program.
If you follow a multi-phase exercise plan, such as ChaLEAN Extreme, keep in mind that when you start each phase, your body will be "in shock" again. Don't be surprised or discouraged if you experience a temporary gain on the scale the first week of each phase.
Reading this kept me from freaking out. I'm determined to lose weight and achieve my goal while exercising 6 days a week....even if it means stalls and gains on the way down. This is a great reminder of how when it comes to exercise sometimes you have to take a few steps back before you can make real progress.
I'm putting my blinders on and throwing my heart and soul into my workouts with the confidence that these extra pounds will soon fall off, taking another (hopefully large) handful with them.
Stay strong ladies and gents! And don't believe those rotten scales when you know you're doing the right things!