Added exercise means weight gain?

[harvestwidow]

Okay, I get it muscle weighs more than fat BUT I've been on an extremely carb restricted diet for almost a year, lost 25 in the first 6 weeks and 20 over the next 6 weeks and have been keeping it off. I really want to lose 10 more so I've been running because someday I would also like to be able to look at a carb without gaining 3 lbs!! Well, seems I've gained 5lbs so I'd say I've gained muscle but I still don't seem to be losing fat. I'm 5'4" was 123 before I started running now 127 but was aiming for under 120. HELP!!

[Deb]

give your body time to adjust

[WATCH-ME-SHRINK]

Originally Posted by harvestwidow

Okay, I get it muscle weighs more than fat BUT I've been on an extremely carb restricted diet for almost a year, lost 25 in the first 6 weeks and 20 over the next 6 weeks and have been keeping it off. I really want to lose 10 more so I've been running because someday I would also like to be able to look at a carb without gaining 3 lbs!! Well, seems I've gained 5lbs so I'd say I've gained muscle but I still don't seem to be losing fat. I'm 5'4" was 123 before I started running now 127 but was aiming for under 120. HELP!!

Ditto to Mel's comment.

You didn't mention how long you've been running. Your body is likely retaining water due to this new stimulus of challenge on your muscles. Very common.

First, give it more time. That can vary from person to person, so be patient.

Secondly, make sure you are drinking MORE water than you were BEFORE you began your running program. Your body needs it, and it will help to keep the cells flushed out and likely help to increase metabolism and assist fat loss.

Try to remember to stretch for five mins or so after your run. It will help keep your muscles from getting as sore and keep your joints loose and limber, thereby helping to reduce inflammation.

When you stop and assess what's going on, unless you're eating more than you were before and have a calorie surplus, there is no way you are GAINING fat, so try to see the big picture of what is happening with your body and let it adjust to your new exercise program. Don't give up, give time.

[scottieMike]

Gaining muscle mass is very hard. Increasing the potential of existing muscle eg more mitochondria and strengthen the muscle is very common outcome of training.

Another thing is to state what your running plan is. Is this 30 minutes every other day or 70+ miles per week training in prep for road racing? These are very different running regimes and have different effects.

[harvestwidow]

Originally Posted by scottieMike

Gaining muscle mass is very hard. Increasing the potential of existing muscle eg more mitochondria and strengthen the muscle is very common outcome of training.

Another thing is to state what your running plan is. Is this 30 minutes every other day or 70+ miles per week training in prep for road racing? These are very different running regimes and have different effects.

I'm in the 4th week of C25K. This program is three times a week 25-30 minutes a day. I have added my elliptical (20 min) this week and plan to start using the bowflex. I have not changed my diet any and have increased my H2O.

After going from 168 to 122 and maintaining 122-125 for 9 months, 127 makes me want to cry.

[LiterateGriffin]

OK, I'm going ot ask you a question:

What's so magic about the number on your scale? Why is 120 such a magic number?

I used to know this guy... we hung out online together. When he started getting aggressive with someone (doing the alpha-male thing), he'd tell them how much he weight: 235. He expected them to be impressed -- forgetting that they couldn't see him, so pictured some "fat slob", when he said that number.

I've met the guy in person. He was a body builder. Beautiful flat stomach, tight abs, not a bit of sag anywhere on the man. Whereas I was in the same range, and rather ashamed of how I look.

Step off the scale, and embrace the measuring tape. Seriously. At 127 lbs, I don't care how short you are, you have very little to worry about in terms of fat. You're almost there. And that you're running means you're making your body over in a positive way, but one that's not necessarily reflected on the scale.

Step back. Start measuring. What SIZE would you like to be? (Not what weight -- what size jeans would you like to wear? What would you like your waist measurement to be?) Because if you're transforming the composition of your body, pure weight-numbers are likely to lead you down the wrong path.

You do not have the same body you had 45 lbs ago, before you put on all the weight. This doesn't just mean, "I'm not slim & beautiful anymore". It means the composition of that body, and how it works, have CHANGED, on a fundamental level.

Your physical training is increasing that change. Please, do NOT get hung up on a number on a scale. It's just that -- a number, and pretty meaningless taken out of context. And by "context", I mean comparing your muscle mass to your fat-mass, to your waist size.

What size jeans were you wearing last time you were this small? And what size are you in, now? How have your chest, waist, and hip measurements changed? THESE are far more important that what the scale is saying.

[jeaniem]

LiterateGriffin.

[Deb]

Originally Posted by jeaniem

LiterateGriffin.

Yes

[karenann33]

Same thing happened to me. At first I chalked it up to water gain, muscle gain, and none of it was true.

I was eating too much. Same thing happened to my sister. We are now both in the 120's after we fixed this.

Smaller size = less calories. This meant I had to start adding back carbs (veggies mostly) and decreasing fat to do this. And I measure EVERYTHING. My carb level is at 100 grams, calories lower and the scale is moving again.

[Annalissa]

I went from a heavier weight over time to a weight under 120 and then regained a little, now 127 is my new ideal weight because I am stronger and more athletic than I used to be. One-twenty-seven is a great weight. It wouldn't make me cry to be there lol.

But honestly, it IS common to gain scale weight when increasing increase exercise frequency, intensity and time.

That is a good thing, means something is happening to make us more muscular and that is always a good thing. We need muscle for life and for weight control as well.

It will all even out, you'll see. Huzzah, good job on the increased training and on your weight loss. Ignore a little water weight.

[KellyMarie38]

I started lifting weights regularly about 18 months ago. I put on weight and only know because the docs office insists on weighing you. However, I look slimmer. I do not have a scale in my house and don't ever plan on one. I can tell by how my clothes fit. I can't even go by size anymore because so many different clothing designers make everything so differently. Omg, when I was younger I would be so mad at myself if I ever wore over a certain size, now, I go by how it feels and looks. That is the only thing that is accurate. lol

[KellyMarie38]

I don't know if this will come up but it will show just the difference in my arms vs my avatar pic: http://a6.sphotos.ak.fbcdn.net/hphot...68633964_n.jpg

[MSN08]

I understand the scale gains but why does my clothing get tighter when I lift weights? I look better but my clothes get tighter not looser. I always give up because I worry I am bulking up because of the tighter fit on my jeans.

[RDBhan]

Originally Posted by MSN08

I understand the scale gains but why does my clothing get tighter when I lift weights? I look better but my clothes get tighter not looser. I always give up because I worry I am bulking up because of the tighter fit on my jeans.

The same thing happens to me. I gained around 8 lbs (152-160ish) during P90X but I wasn't worried ... until my pants started getting tighter. But if I really assess myself in the mirror, I don't think I've gained "fat" and my body fat %, based on caliper method, has decreased. It's pretty confusing.

[jeaniem]

Originally Posted by KellyMarie38

I don't know if this will come up but it will show just the difference in my arms vs my avatar pic: http://a6.sphotos.ak.fbcdn.net/hphot...68633964_n.jpg

Wow! What kind of workouts do you do?

[karrotcurl]

I'm going through the EXACT same frustrating thing! I got down to 160lbs (started at lc'ing at 209) and then started the C25K program 6 weeks ago. At that time I couldn't even run around the block without having to walk - literally. Now, after 6 weeks at 3-5 times a week I'm able to run over 4 miles at a time. My typical runs last about 30-40 minutes each and I haven't increased my calorie intake AT ALL. Yet, after all of this exercise I'm hovering around 163/164 lb! I have lost size and am now a size 6, but the scale DOES haunt me. I've never been below 160 even during my fittest and would LOVE to be 149. I get I shouldn't be obsessed with the numbers, but I've been working on this loss for almost 2 years keeping everything off, staying motivated, and feeling good, but I'm starting to loose my patience...

How do I get the scale to start going back down???? My caloric intake is right around 1200/day and I keep my net carbs below 60 (before I was losing when my carbs were higher!) I hardly drink any water which I know is bad, but could that be the only thing hanging me up? I've never been good at it, and lost all my weight - 95 lbs total without much of it at all.

HELP.

[gladee88er]

Originally Posted by LiterateGriffin

OK, I'm going ot ask you a question:

What's so magic about the number on your scale? Why is 120 such a magic number?

I used to know this guy... we hung out online together. When he started getting aggressive with someone (doing the alpha-male thing), he'd tell them how much he weight: 235. He expected them to be impressed -- forgetting that they couldn't see him, so pictured some "fat slob", when he said that number.

I've met the guy in person. He was a body builder. Beautiful flat stomach, tight abs, not a bit of sag anywhere on the man. Whereas I was in the same range, and rather ashamed of how I look.

Step off the scale, and embrace the measuring tape. Seriously. At 127 lbs, I don't care how short you are, you have very little to worry about in terms of fat. You're almost there. And that you're running means you're making your body over in a positive way, but one that's not necessarily reflected on the scale.

Step back. Start measuring. What SIZE would you like to be? (Not what weight -- what size jeans would you like to wear? What would you like your waist measurement to be?) Because if you're transforming the composition of your body, pure weight-numbers are likely to lead you down the wrong path.

You do not have the same body you had 45 lbs ago, before you put on all the weight. This doesn't just mean, "I'm not slim & beautiful anymore". It means the composition of that body, and how it works, have CHANGED, on a fundamental level.

Your physical training is increasing that change. Please, do NOT get hung up on a number on a scale. It's just that -- a number, and pretty meaningless taken out of context. And by "context", I mean comparing your muscle mass to your fat-mass, to your waist size.

What size jeans were you wearing last time you were this small? And what size are you in, now? How have your chest, waist, and hip measurements changed? THESE are far more important that what the scale is saying.

What she said. Embrace the measuring tape! Forget about the scales. Skinny and flabby soft won't impress you either. Go by your clothes, and the measuring tape. They tell a way better tale

[oohpujie]

Originally Posted by karrotcurl

I'm going through the EXACT same frustrating thing! I got down to 160lbs (started at lc'ing at 209) and then started the C25K program 6 weeks ago. At that time I couldn't even run around the block without having to walk - literally. Now, after 6 weeks at 3-5 times a week I'm able to run over 4 miles at a time. My typical runs last about 30-40 minutes each and I haven't increased my calorie intake AT ALL. Yet, after all of this exercise I'm hovering around 163/164 lb! I have lost size and am now a size 6, but the scale DOES haunt me. I've never been below 160 even during my fittest and would LOVE to be 149. I get I shouldn't be obsessed with the numbers, but I've been working on this loss for almost 2 years keeping everything off, staying motivated, and feeling good, but I'm starting to loose my patience...

How do I get the scale to start going back down???? My caloric intake is right around 1200/day and I keep my net carbs below 60 (before I was losing when my carbs were higher!) I hardly drink any water which I know is bad, but could that be the only thing hanging me up? I've never been good at it, and lost all my weight - 95 lbs total without much of it at all.

HELP.

I'm going to tell you a bunch of things you don't want to hear, but I'm speaking from experience.

- Up the water intake to at least 2L a day. It will help your muscles recover, and it will help you drop more weight. It's especially important on a ketosis diet - your body just needs the water. Drink it in to flush it out. The more you pee, the more ketones you expel, the more fat you lose. Drink drink drink drink.

- Up your calories. You're running 3-5 times a week for over 4 miles and eating very little food. Experiment with this, but get yourself up to 1300-1400 calories at least.

- Start weight lifting. It will NOT bulk you up, and you might see a little initial weight gain, but the benefits far outweigh that. You'll burn more calories during rest, your muscles will be sexy, your fat loss will go up. Cardio and only cardio leads to a "skinny-fat" kind of look. Weight training (with heavier weights, less reps) will give you the lean, built look.

- Use a tape measure, stop using the scale. Weigh yourself maybe once a week. Your quality of life will go up 100% and you'll stop caring about what the scale says.

- At 160lbs, and a size 6, you probably have a decent amount of muscle and a lesser body fat %. I would try and get measured for BF% - calipers, a handheld device, whatever. If you're in the 18-25% range, you are in the "athletic, fit" range. Anything above 30% is considered obese. If your body fat percentage is low, then that is all that matters - the extra lbs on your scale aren't "fat" - they are muscle, which is what you want. As an example of this, at 160lbs I was a size 10-12, and I was sitting at 33-34% BF. Gross.

[RDBhan]

Originally Posted by oohpujie

I'm going to tell you a bunch of things you don't want to hear, but I'm speaking from experience.

- Up the water intake to at least 2L a day. It will help your muscles recover, and it will help you drop more weight. It's especially important on a ketosis diet - your body just needs the water. Drink it in to flush it out. The more you pee, the more ketones you expel, the more fat you lose. Drink drink drink drink.

- Up your calories. You're running 3-5 times a week for over 4 miles and eating very little food. Experiment with this, but get yourself up to 1300-1400 calories at least.

- Start weight lifting. It will NOT bulk you up, and you might see a little initial weight gain, but the benefits far outweigh that. You'll burn more calories during rest, your muscles will be sexy, your fat loss will go up. Cardio and only cardio leads to a "skinny-fat" kind of look. Weight training (with heavier weights, less reps) will give you the lean, built look.

- Use a tape measure, stop using the scale. Weigh yourself maybe once a week. Your quality of life will go up 100% and you'll stop caring about what the scale says.

- At 160lbs, and a size 6, you probably have a decent amount of muscle and a lesser body fat %. I would try and get measured for BF% - calipers, a handheld device, whatever. If you're in the 18-25% range, you are in the "athletic, fit" range. Anything above 30% is considered obese. If your body fat percentage is low, then that is all that matters - the extra lbs on your scale aren't "fat" - they are muscle, which is what you want. As an example of this, at 160lbs I was a size 10-12, and I was sitting at 33-34% BF. Gross.

Well stated!

[WATCH-ME-SHRINK]

Originally Posted by oohpujie

I'm going to tell you a bunch of things you don't want to hear, but I'm speaking from experience.

- Up the water intake to at least 2L a day. It will help your muscles recover, and it will help you drop more weight. It's especially important on a ketosis diet - your body just needs the water. Drink it in to flush it out. The more you pee, the more ketones you expel, the more fat you lose. Drink drink drink drink.

- Up your calories. You're running 3-5 times a week for over 4 miles and eating very little food. Experiment with this, but get yourself up to 1300-1400 calories at least.

- Start weight lifting. It will NOT bulk you up, and you might see a little initial weight gain, but the benefits far outweigh that. You'll burn more calories during rest, your muscles will be sexy, your fat loss will go up. Cardio and only cardio leads to a "skinny-fat" kind of look. Weight training (with heavier weights, less reps) will give you the lean, built look.

- Use a tape measure, stop using the scale. Weigh yourself maybe once a week. Your quality of life will go up 100% and you'll stop caring about what the scale says.

- At 160lbs, and a size 6, you probably have a decent amount of muscle and a lesser body fat %. I would try and get measured for BF% - calipers, a handheld device, whatever. If you're in the 18-25% range, you are in the "athletic, fit" range. Anything above 30% is considered obese. If your body fat percentage is low, then that is all that matters - the extra lbs on your scale aren't "fat" - they are muscle, which is what you want. As an example of this, at 160lbs I was a size 10-12, and I was sitting at 33-34% BF. Gross.

Agreed. Very well stated.

This post should be a sticky in neon flashing lights with sirens.

[lharris0702]

Originally Posted by oohpujie

I'm going to tell you a bunch of things you don't want to hear, but I'm speaking from experience.

- Up the water intake to at least 2L a day. It will help your muscles recover, and it will help you drop more weight. It's especially important on a ketosis diet - your body just needs the water. Drink it in to flush it out. The more you pee, the more ketones you expel, the more fat you lose. Drink drink drink drink.

- Up your calories. You're running 3-5 times a week for over 4 miles and eating very little food. Experiment with this, but get yourself up to 1300-1400 calories at least.

- Start weight lifting. It will NOT bulk you up, and you might see a little initial weight gain, but the benefits far outweigh that. You'll burn more calories during rest, your muscles will be sexy, your fat loss will go up. Cardio and only cardio leads to a "skinny-fat" kind of look. Weight training (with heavier weights, less reps) will give you the lean, built look.

- Use a tape measure, stop using the scale. Weigh yourself maybe once a week. Your quality of life will go up 100% and you'll stop caring about what the scale says.

- At 160lbs, and a size 6, you probably have a decent amount of muscle and a lesser body fat %. I would try and get measured for BF% - calipers, a handheld device, whatever. If you're in the 18-25% range, you are in the "athletic, fit" range. Anything above 30% is considered obese. If your body fat percentage is low, then that is all that matters - the extra lbs on your scale aren't "fat" - they are muscle, which is what you want. As an example of this, at 160lbs I was a size 10-12, and I was sitting at 33-34% BF. Gross.

We all seem to agree with you and I couldnt have said it any better. I do beleive in the drinking but let me ask all of you, is it okay that I use crystal light as I just cant seem to drink plain water? Will I still get the same results?

[oohpujie]

Originally Posted by lharris0702

We all seem to agree with you and I couldnt have said it any better. I do beleive in the drinking but let me ask all of you, is it okay that I use crystal light as I just cant seem to drink plain water? Will I still get the same results?

I just read this, but I think that depending on how sensitive you are to artificial sweetners, crystal light should be fine. I would suggest trying to drink the water plain, but I really like plain water so I don't have a problem with it. Try drinking it very cold, and iced, and that always seems to help too.

[artsyfartsy]

Originally Posted by MSN08

I understand the scale gains but why does my clothing get tighter when I lift weights? I look better but my clothes get tighter not looser. I always give up because I worry I am bulking up because of the tighter fit on my jeans.

Because the clothing you bought was bought to fit the body shape you had at first. Then, you start working out and then those same jeans feel tighter. Sleeves feel tighter, etc. Most likely it is that your muscle have lifted/ shifted and you do not fit the jeans the same way. Sometimes the fat on top of the muscle takes longer to reduce and contributes to tightness. And most of all, making sure you are really honest with yourself and are eating what your body requires and not over eating.

It takes time for your body to catch up.