Low Carb Friends  
Netrition.com - Tools - Reviews - Faces - Recipes - Home


Go Back   Low Carb Friends > Main Lowcarb Lobby
Register FAQ Search Today's Posts Mark Forums Read


Reply
 
LinkBack Thread Tools Display Modes
Old 03-31-2010, 10:37 AM   #1
Very Gabby LCF Member!!!
 
ab1ht's Avatar
 
Join Date: Dec 2007
Location: Westborough, MA (USA)
Posts: 3,289
Gallery: ab1ht
Stats: 160+/143/sub-140 (stretch goal)
WOE: Eating what Mother Nature provides
Start Date: December 2007
Why exercise causes weight gain.

I was browsing around the Beachbody site and stumbled upon this. It might give some insight to folks to try to incorporate exercise into their weight loss program but get discouraged when the scale goes the "wrong" way.

Original site: Why Am I Gaining Weight, When I Just started Working Out?

Repost:
Quote:
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 phenomena with any new exercise program, Turbo Kick, Turbo Jam, Hip Hop Hustle, you name it! 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 loss. 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 with 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 in those first couple of weeks 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 with absolutely every single woman (and man) in our group, the weight increase was temporary and never lasted more than 2 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.

For those of you who are following the ChaLEAN Extreme phase plan, 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.

My own personal example of this is running 10K’s. I don’t do it very often, maybe 1 or 2x a year. Even though I run on a regular basis, when you run a race you push much harder. It’s natural for me to be “insanely” sore the next day. Its also very common for me to see the scale jump 4 pounds the next day from forcing fluids post race and the resulting DOMS. Even though I know the cause of it, it’s still a bummer. We’re all human and hard work should mean “results”. Hard work equals results, but our bodies are amazing machines and they know how to protect us from hurting our selves. Soreness forces you to give those muscles a break Ultimately you will lose the weight and you will change your metabolism in the process.

The key is understanding that this is a normal and temporary and stick with the program!!

When to be concerned: If you experience a significant weight gain (exceeding 5 pounds) which does not begin to decrease rapidly after the second week, guess what it is??? I’ll give you one hint… you put it in your mouth and chew it. You know it! You’re food (or calorie laden beverages). Newsflash friends.. exercise doesn’t make you gain weight. Consuming more food than you burn makes you gain weight!

So if after two weeks you are not losing weight, have gained weight that’s not coming off, it’s time to take a close and honest look at your food intake. It’s time to find out what youre burning in calories each day. Have your RMR or BMR tested. This can be done for less than $50 and the information is invaluable. It takes out the guess work. Google “hydrostatic body fat testing _______ ” and insert the name of the big city you’re closest too. Companies that do HBFT also do BMR testing. Knowledge is king.

I’m gaining weight, but I’m sure it’s muscle: Possibly, but if you’re following ChaLEAN Extreme correctly, you should be losing fat and gaining muscle and the fat loss should be much more substantial than the rate at which you can physically put on muscle. This is even true for they guys.

Of the 70 plus people in my test group, every single one of them lost body fat and gained muscle and not one of them gained weight. I believe the average weight loss after 4 months was 28 pounds with many people losing 40 plus pounds. Even the men, who as you can see put on a lot of muscle, were seeing huge drops in the scale. We tested their muscle composition at the beginning and at the end and 100% of the participants maintained or gained muscle while achieving substantial weight loss. That’s the key to keeping weight off long term, i.e. muscle. Muscle burns fat. But you’ve heard me say that before.

Moral of the story: Be patient young grass hopper. You’ll be lean and mean in no time!
ab1ht is offline   Reply With Quote

Sponsored Links
Old 03-31-2010, 10:39 AM   #2
Way too much time on my hands!
 
lisabinil's Avatar
 
Join Date: Apr 2007
Location: suburbs of Chicago
Posts: 18,017
Gallery: lisabinil
Stats: 287/Restart 206/177/160 5'6"
WOE: Healthy Carb for Optimum Health
Start Date: 2/4/10
Great post!
lisabinil is offline   Reply With Quote
Old 03-31-2010, 10:58 AM   #3
Major LCF Poster!
 
scarletakb's Avatar
 
Join Date: Jan 2003
Location: St. Louis, MO
Posts: 1,227
Gallery: scarletakb
Stats: 5' 1" 241.2/175/110
WOE: Atkins
Start Date: Jan 24,2010
yeah.. well.. I must be the exception!! BIG time! a few years back I did "fit for life" challenge. (bill Phillips).. basically it was 3 days a week of intense HIIT (high intensity interval training)... and 3 days a week of heavy weight lifting... paired with a 5-6 small meal a day balance of carbs and protein type diet...

I work that program soooo hard... (being obsessive compulsive, you can't even imagine.. ) and.. I did NOT have a 3-4 pound weight gain in the first couple of weeks... however.. at the end of the 12 week challenge... I had gained several pounds. I had contacted his organization, and talked to his support people... I sent them weeks worth of my ****** logs, to take a look at it. They agreed that I was following the program... and they didn't believe me that I gained... "you might have gained muscle weight.. but lost inches... " uh.. NOPE! I sent them pictures to prove it to them! you can clearly see in my photos that my body shape did change... my neck, arms, and legs got HUGE!!! I gained 2 inches on each arm.. several inches on each thigh.... I went from a size 18 to a size 22... they had no answers for me except to keep going... I believe that 12 weeks was a long enough time to determine if I was getting the results I wanted, and I absolutely WASN'T .... I stick to walking and swimming, and yoga these days...
scarletakb is offline   Reply With Quote
Old 03-31-2010, 11:03 AM   #4
Way too much time on my hands!
 
lisabinil's Avatar
 
Join Date: Apr 2007
Location: suburbs of Chicago
Posts: 18,017
Gallery: lisabinil
Stats: 287/Restart 206/177/160 5'6"
WOE: Healthy Carb for Optimum Health
Start Date: 2/4/10
Quote:
Originally Posted by scarletakb View Post
yeah.. well.. I must be the exception!! BIG time! a few years back I did "fit for life" challenge. (bill Phillips).. basically it was 3 days a week of intense HIIT (high intensity interval training)... and 3 days a week of heavy weight lifting... paired with a 5-6 small meal a day balance of carbs and protein type diet...

I work that program soooo hard... (being obsessive compulsive, you can't even imagine.. ) and.. I did NOT have a 3-4 pound weight gain in the first couple of weeks... however.. at the end of the 12 week challenge... I had gained several pounds. I had contacted his organization, and talked to his support people... I sent them weeks worth of my ****** logs, to take a look at it. They agreed that I was following the program... and they didn't believe me that I gained... "you might have gained muscle weight.. but lost inches... " uh.. NOPE! I sent them pictures to prove it to them! you can clearly see in my photos that my body shape did change... my neck, arms, and legs got HUGE!!! I gained 2 inches on each arm.. several inches on each thigh.... I went from a size 18 to a size 22... they had no answers for me except to keep going... I believe that 12 weeks was a long enough time to determine if I was getting the results I wanted, and I absolutely WASN'T .... I stick to walking and swimming, and yoga these days...

You are not the exception to the rule-you have health issues-that's a whole nother ball game right there. In a lot of cases health issues must be addressed before weight loss can occur.
lisabinil is offline   Reply With Quote
Old 03-31-2010, 11:13 AM   #5
Very Gabby LCF Member!!!
 
ab1ht's Avatar
 
Join Date: Dec 2007
Location: Westborough, MA (USA)
Posts: 3,289
Gallery: ab1ht
Stats: 160+/143/sub-140 (stretch goal)
WOE: Eating what Mother Nature provides
Start Date: December 2007
Quote:
Originally Posted by scarletakb View Post
yeah.. well.. I must be the exception!!
As with all things. including diet and exercise, no one plan or rule will apply to everyone. A lot of people do see this weight gain and get needlessly frustrated. This article might help others avoid unnecessary emotional pain.

It's great, though, that you found something that works for you.
ab1ht is offline   Reply With Quote
Old 03-31-2010, 12:33 PM   #6
Atkins Ambassador
 
sugarless4life's Avatar
 
Join Date: Sep 2003
Location: Norman, Oklahoma
Posts: 14,195
Gallery: sugarless4life
Stats: 5'3 / 100 pounds / 56 yo /maintaining for 9 years
WOE: Lost it with Atkins / RUNNING to keep it off!
Start Date: January 19, 2002 -10 1/2 YEARS ON ATKINS
Great article, Paul ! Thanks for posting that.

And yes, there are exceptions: I don't gain AT ALL from running in the Florida heat and humidity.... I MELT.

Betty
sugarless4life is offline   Reply With Quote
Old 03-31-2010, 12:41 PM   #7
Major LCF Poster!
 
Reginawes's Avatar
 
Join Date: Sep 2002
Location: Arkansas
Posts: 1,412
Gallery: Reginawes
WOE: atkins
Start Date: 1-1-04
Great article, thank you ,I will let me ladies in class know, I may print it out and show them..I have a few that get discouraged when they work out for a week.
Regina
Reginawes is offline   Reply With Quote
Old 03-31-2010, 01:22 PM   #8
Senior LCF Member
 
FitMommyNow's Avatar
 
Join Date: Nov 2009
Posts: 782
Gallery: FitMommyNow
Stats: 280/235/160
WOE: No Sugar, No Grains, No Dairy, No Nuts
It is so easy to get discouraged by the scale especially when you are working out and working hard.
FitMommyNow is online now   Reply With Quote
Old 03-31-2010, 01:23 PM   #9
Major LCF Poster!
 
Reginawes's Avatar
 
Join Date: Sep 2002
Location: Arkansas
Posts: 1,412
Gallery: Reginawes
WOE: atkins
Start Date: 1-1-04
Yes it is FitMom.
Reginawes is offline   Reply With Quote
Old 03-31-2010, 01:43 PM   #10
LJB
Way too much time on my hands!
 
LJB's Avatar
 
Join Date: Jan 2008
Location: Boston, Massachusetts
Posts: 24,524
Gallery: LJB
Stats: Size 8 at Present
WOE: Real food.
Thanks, Paul!
LJB is offline   Reply With Quote
Old 03-31-2010, 02:03 PM   #11
Way too much time on my hands!
 
lisabinil's Avatar
 
Join Date: Apr 2007
Location: suburbs of Chicago
Posts: 18,017
Gallery: lisabinil
Stats: 287/Restart 206/177/160 5'6"
WOE: Healthy Carb for Optimum Health
Start Date: 2/4/10
Quote:
Originally Posted by sugarless4life View Post
Great article, Paul ! Thanks for posting that.

And yes, there are exceptions: I don't gain AT ALL from running in the Florida heat and humidity.... I MELT.

Betty

Go Betty!
lisabinil is offline   Reply With Quote
Old 03-31-2010, 02:05 PM   #12
Senior LCF Member
 
crystalgriffon's Avatar
 
Join Date: Sep 2009
Posts: 877
Gallery: crystalgriffon
Stats: 162.5/129.5...back to 138/125
WOE: Not sure...Atkins?
Start Date: Summer 2009
Quote:
Originally Posted by sugarless4life View Post
Great article, Paul ! Thanks for posting that.

And yes, there are exceptions: I don't gain AT ALL from running in the Florida heat and humidity.... I MELT.

Betty
I live in Florida,but I'm too much of a wimp to run in Florida heat! You go girl! lol!
crystalgriffon is offline   Reply With Quote
Old 03-31-2010, 02:25 PM   #13
Senior LCF Member
 
Join Date: Aug 2002
Location: GA, USA
Posts: 174
Gallery: posit
Stats: 600/259/242
WOE: Paleo Diet for Athletes
Start Date: June 23 2008
I've been in Florida since October and still haven't experienced this Florida heat.
posit is offline   Reply With Quote
Old 03-31-2010, 02:51 PM   #14
Way too much time on my hands!
 
TaDa!'s Avatar
 
Join Date: Jun 2003
Posts: 16,291
Gallery: TaDa!
Stats: 236.5 /132.5/ 128-133 @5'3"
WOE: Atkins Maintenance (Vegetarian + Fish)
Start Date: 6/03 & Goal! 5/06
Quote:
Originally Posted by ab1ht View Post

Quote:

.....When to be concerned: If you experience a significant weight gain (exceeding 5 pounds) which does not begin to decrease rapidly after the second week, guess what it is??? I’ll give you one hint… you put it in your mouth and chew it. You know it! You’re food (or calorie laden beverages). Newsflash friends.. exercise doesn’t make you gain weight. Consuming more food than you burn makes you gain weight!

So if after two weeks you are not losing weight, have gained weight that’s not coming off, it’s time to take a close and honest look at your food intake. It’s time to find out what youre burning in calories each day. ....
Great article Paul!!!!!! In particular, I find the part I excerpted above to be really spot-on -- I see people complaining about their weight gains and attributing rather large scale gain on exercise ... in my experience it is also 5 pounds or less when it happens to me due to muscle soreness just as he described.

And when it is higher than that, or for longer duration of time, it is not the exercise, but rather something else -- food (more often than not), the thyroid, medical conditions or medications, etc. LOL! If a person does not want to exercise they should not! But, I totally agree with him: "I gained weight (i.e. fat) **because** I exercised" is just not accurate.

What a great summary of all that stuff! Almost makes me wish I did one of those exercise challenges he mentions, lol!!!
__________________
Goal Reached May 2006! Percentage Weightloss: 46%!

Stats: 47 Years Old & 5'3" tall
Weight: 236.5 (43 bmi) / 132.5 / 128-133 (size 4/6 .. 23 bmi)

*Weekly Weigh-In 7/10/12

My Journal
Year One Weightloss and Chart
My Weightloss Story
TaDa! is offline   Reply With Quote
Old 03-31-2010, 06:32 PM   #15
Blabbermouth!!!
 
afuentes's Avatar
 
Join Date: May 2007
Location: Las Vegas, Nevada
Posts: 5,099
Gallery: afuentes
Stats: 188/145/130 - I am 5'6"
WOE: Primal/low carb with weight training
Start Date: honest restart - 11/20/08
Thanks for the article. I gain weight when I eat too much and don't exercise. I stay the same when I eat and exercise. I lose weight when I eat less and exercise alot.
afuentes is offline   Reply With Quote
Old 03-31-2010, 06:37 PM   #16
Blabbermouth!!!
 
Speck333's Avatar
 
Join Date: Apr 2008
Posts: 5,182
Gallery: Speck333
WOE: Semi-Primal
Thanks for that Paul! I knew that this could happen (though I didn't know the exact reason) so I wasn't discouraged when I stepped on the scale this morning, having just started my more intensive workout routine on Monday and having pretty intense muscle soreness. It's good to know this can last up to 2 weeks! I will def. keep this in mind as I continue with my fitness goals.
Speck333 is offline   Reply With Quote
Old 04-01-2010, 03:06 AM   #17
Major LCF Poster!
 
Join Date: Dec 2005
Posts: 2,674
Gallery: JKat
Start Date: December 2003
Paul...thanks that was a great post.
JKat is offline   Reply With Quote
Old 04-01-2010, 07:13 AM   #18
Major LCF Poster!
 
NoSugarShell's Avatar
 
Join Date: Feb 2007
Location: Hurst, TX
Posts: 1,343
Gallery: NoSugarShell
Stats: 138/128.8/110 5'0
WOE: JUDDD/Gluten free
Start Date: Feb 25, 2013
Thanks for the article. I needed it!
NoSugarShell is offline   Reply With Quote
Old 04-01-2010, 07:21 AM   #19
Major LCF Poster!
 
poopsie2223's Avatar
 
Join Date: Jan 2009
Location: Colorado Rockies
Posts: 1,260
Gallery: poopsie2223
Stats: 5'-8" - 209/197/145
WOE: Atkins
Start Date: Since 1998 restarted 08/08/11
Thanks for posting this. I was struggling with just this issue the past few weeks. I had really ramped up the intensity of my exercise routine and was discouraged to see that my previously 2lb a week weight loss came to a halt. I am losing again, but that was a bit of a shock. After all, we are always being told we need to exercise to lose weight so it is hard to see it seemingly going in the opposite direction.
poopsie2223 is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are Off
Pingbacks are Off
Refbacks are On



All times are GMT -7. The time now is 05:18 AM.


Copyright ©1999-2014 Friends Forums LLC. All rights reserved. - Terms of Service | Privacy Policy
LowCarbFriends® is a registered mark of Friends Forums, LLC.