Gaining and trying to lose - the logic

FitCanuckChick

Hi there - For the last week I have been getting more serious about weight training - so I now typically do about 30 mins of hard cardio and about 40 mins of weight training 5 to 6 days per week. Some ab work every day and I alternate arms and legs every other day…..really trying to tone up. My weight loss has been slow, but steady. Now, I have seen the scale increase - 2.5 pounds since Friday. Is it possible that within a week your muscles retain "water" when you are starting weight training. It is so hard to work so hard, and eat so properly to see the scale go up…..really just trying to reassure myself and make some sense of the possible science of muscle transforming (and I do know that in a week I am not "bulking up" lol). I am also dealing with a slowing metabolism (lady in her late 30s) - so adjusting the types of foods I was eating to still lose weight has been an adjustment too. I know the number on the scale shouldn't matter, but it really does. Thanks!

Dragonwolf

Yes, it's water retention. Basically, by weight training, you're putting (good) stress on your muscles. Your body responds by retaining water to make sure everything is properly protected and the muscles get what they need to repair themselves. As your body gets used to it, it will go away.

Also, when strength training, especially if you have a small deficit, the number on the scale won't move as much. So make sure to keep measurements of things like your chest, waist, and hips, because that's where your changes will be.

Morgaath

Muscles retain water as part of the healing process.
Since water weighs around 8lbs per gallon, 2.5lbs would be a bit more than a quart.

http://www.myfitnesspal.com/topics/show/584556-water-retention-from-exercise-trainers
http://www.livestrong.com/article/351391-water-retention-in-muscles-after-exercise/

CJ_Holmes

Yes, you are retaining water. Give it some more time. Also, do yourself a huge favor and take pictures and measurements right away! The changes you'll see when comparing pictures and measurements will amaze you, and help you to avoid the scale mind games. You can't really have a clear perspective when you see yourself every day.

I can't see your diary, but make sure you are eating enough, becasue that is a lot of exercise. You don't want to burn out, you want to rock out long-term.

FitCanuckChick

Thanks for the info - I am PI$$ed that I didn't take pics before I started. But I did take measurements. My ultimate goal is to build muscle so I am stronger when I start marathon training in April. I find it really hard to gauge how many cals I burn for weight training. Cardio is much easier to gauge, I find.

I am also within about 12-15 pounds of my goal so I KNOW I have less to lose so that can affect results too.

Morgaath

I picked up a BodyMedia pretty much so I could get a better idea of cals burned during non-cardio. Pretty nice when you can see when each set began, how many cals you burnt doing it. And kind of depressing that I burn far more cals per minute doing my running than doing any set of lifts.