Exercise and scales
hollie2009
Posts: 31 Member
Hello
Have really increased my exercise aqua Zumba , bike to work few days week or I walk their and back
Scales don't seem to be shifting and I keep within my calories less most days.
Help !!!!!!
Have really increased my exercise aqua Zumba , bike to work few days week or I walk their and back
Scales don't seem to be shifting and I keep within my calories less most days.
Help !!!!!!
0
Replies
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You're probably retaining water from the increased exercise.
Do you weigh your food with scales?3 -
Im in the same boat, BUT I know its just water retention because I increased my workouts, so my body is holding on to more water to repair itself. just keep at it and your weight will shift in the other direction and start dropping.0
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As you burn off excess body fat youll build lean muscle.
Lean muscle is very dense compared to fat. So when you see weight coming off then the scale stops it can be due to water retention as mentioned above. But you could also be gaining lean muscle mass ( good weight) lean muscle burns the most calories. So I would suggest you tinker with your macros Protein / Fats / Carbs ratio.
What is your desired end state? If you are at a natural body weight for your height. say 2 lbs per inch(generic number used) and you are say 55 inches tall and weight 110 your where you should.
Also understand that the scale is a way to measure gravitys effect on your body mass.
Scales dont measure fitness / health.9 -
As you burn off excess body fat youll build lean muscle.
Lean muscle is very dense compared to fat. So when you see weight coming off then the scale stops it can be due to water retention as mentioned above. But you could also be gaining lean muscle mass ( good weight) lean muscle burns the most calories. So I would suggest you tinker with your macros Protein / Fats / Carbs ratio.
What is your desired end state? If you are at a natural body weight for your height. say 2 lbs per inch(generic number used) and you are say 55 inches tall and weight 110 your where you should.
Also understand that the scale is a way to measure gravitys effect on your body mass.
Scales dont measure fitness / health.
You think aqua Zumba is a big muscle builder? Really? :huh:2 -
TavistockToad wrote: »As you burn off excess body fat youll build lean muscle.
Lean muscle is very dense compared to fat. So when you see weight coming off then the scale stops it can be due to water retention as mentioned above. But you could also be gaining lean muscle mass ( good weight) lean muscle burns the most calories. So I would suggest you tinker with your macros Protein / Fats / Carbs ratio.
What is your desired end state? If you are at a natural body weight for your height. say 2 lbs per inch(generic number used) and you are say 55 inches tall and weight 110 your where you should.
Also understand that the scale is a way to measure gravitys effect on your body mass.
Scales dont measure fitness / health.
You think aqua Zumba is a big muscle builder? Really? :huh:
I never said that Aqua Zumba was a big muscle builder, dont read into my post, take it as its written.
If the OP had excess body fat and less lean muscle before starting yes they will gain some lean muscle mass. not saying that they will be a top class IBBF Pro Arnold Classic winner by any means.
What is your recommendation then for the OP, out of curiousity???
2 -
Speaking from personal experience here.
Aquafit was my very first type of exercise (ever) when I decided to lose my excess fat through calorie counting.
I was incredibly unconditioned.
Aqua fit improved -
My balance
My flexibility
My mobility
My cardio vascular performance
My strength
I did not increase my muscle mass, by any perceivable amount, just improved the performance/strength of what I already had.
Following a lifting programme and eating an apropriate diet, both nutritionally and calorically, a woman can expect a muscle gain of 0.5-1lbs a month. Aqua fit just isn't going to do that.
Cheers, h.
10 years later I still find it a good allround conditioner, but would never think it a muscle builder.0 -
Sorry @hollie2009, I didn't address your initial post.
Water retention could be part of the problem, as could inaccurate logging.
If you are not using a food scale, using one will help in your accuracy.
Also, there are a lot of entries in the data base that are just incorrect. Start reviewing your entries. Compare them against the USDA, the package label, or the mfg website if you are in doubt.
Never log someone else's home made meal, you have no idea how they made their chicken curry- build your own recipes.
If you are exercising, log it and eat back a consistent amount of those calories, 100, 75, or 50%. Then, after 4-6 weeks review and adjust as needed.
(I found the MFP entry for aqua fit 100% accurate for me. Walking I use the equation
(Weight in lbs x 0.3) x distance in miles = calories burnt.)
Cheers, h.0 -
As you burn off excess body fat youll build lean muscle.
Lean muscle is very dense compared to fat. So when you see weight coming off then the scale stops it can be due to water retention as mentioned above. But you could also be gaining lean muscle mass ( good weight) lean muscle burns the most calories. So I would suggest you tinker with your macros Protein / Fats / Carbs ratio.
What is your desired end state? If you are at a natural body weight for your height. say 2 lbs per inch(generic number used) and you are say 55 inches tall and weight 110 your where you should.
Also understand that the scale is a way to measure gravitys effect on your body mass.
Scales dont measure fitness / health.
Sadly, no, it's not muscle.
Under ideal conditions (which include an aggressive, well-designed progressive weight training program and a calorie surplus, and relative youth), a woman would be very fortunate to gain as much as a pound of new muscle mass per month, and a man twice that.
OTOH, a quarter pound per week fat loss for a woman would be almost imperceptibly small, very difficult even to notice amongst the noise of daily water weight fluctuations.
No one losing fat at any reasonable rate via calorie deficit will have that fat loss equaled or out-paced by muscle gain. (I wish
).
OP, the most probable explanation is that water weight (for muscle repair given your new exercise routine, plus possibly influence of your menstrual cycle on water retention, and maybe other water-retention factors) is masking fat loss on the scale. Stick with your new routine for a minimum of 4-6 weeks (a whole menstrual cycle plus a bit), then assess based on your average weight loss per week.
Hang in there!
2 -
How do you deal with water weight0
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Water weight fluctuations, without a water retaining health issue, are a natural body function.
The best way to handle it is to track your weight on a weight trending app and make notes of when you are retaining.
TOM
new or intensified exercise
Eating a higher salt meal
Travel
Heat.
It can over shadow fat loss, but not negate it.
Cheers, h.
3 -
hollie2009 wrote: »How do you deal with water weight
You simp, Y accept it, track it, and learn your body's natural pattern there is nothing you have to, can, or should do. Our bodies are 60% water. On a 159 lb person, that would be about 90 lbs of water weight. It might fluctuate by 1-5 lbs on most people. You can still lose fat weight even when water weight is up. The fat loss just might not show up on the scales for a few days.4
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