How long before muscle shows on the scale?

SarahRuth♥

This may be a silly question, and I realize there are a lot of variables in there, but...

I have about 50lbs or so to lose. I have been exercising every day since January 1st. I do a variety of different workouts, cardio and strength training, plus I am working through the Couch to 5K program so I have been running/walking a lot as well.

I am very motivated and have been working hard. In the first couple weeks I lost 8 lbs. Now I am noticing the number on the scale creep back up. I weighed in this morning at 3 lbs heavier than I was at my last "official" weigh in, which was just Saturday.

I'm the type of person who likes to have an in depth understanding of how these things work. I will feel better if I understand what's going on and know that I'm still heading in the right direction. Right now I am very frustrated. I have been watching what I eat and staying within my calories also, so I don't fully understand why I am gaining. Is this muscle? I want to believe it is, but I don't want to tell myself it is when its not and unintentionally sabotage my efforts!!

Can someone explain this to me?

laddyboy

This may be a silly question, and I realize there are a lot of variables in there, but...

I have about 50lbs or so to lose. I have been exercising every day since January 1st. I do a variety of different workouts, cardio and strength training, plus I am working through the Couch to 5K program so I have been running/walking a lot as well.

I am very motivated and have been working hard. In the first couple weeks I lost 8 lbs. Now I am noticing the number on the scale creep back up. I weighed in this morning at 3 lbs heavier than I was at my last "official" weigh in, which was just Saturday.

I'm the type of person who likes to have an in depth understanding of how these things work. I will feel better if I understand what's going on and know that I'm still heading in the right direction. Right now I am very frustrated. I have been watching what I eat and staying within my calories also, so I don't fully understand why I am gaining. Is this muscle? I want to believe it is, but I don't want to tell myself it is when its not and unintentionally sabotage my efforts!!

Can someone explain this to me?

No, it's not all muscle...maybe some but not 3 lbs. Chances are it's water weight. Make sure you're not in starvation mode either. You have to maintain above 50% of your maintenance calories to stay out of starvation mode.
Keep up the good work. It will pay off.

JodiS75

Another possibility.....TOM (THAT time)? Most women on here will tell you their weight creeps up around that time. Good news is it also creeps right back down afterwards!

stormieweather

Another possibility.....TOM (THAT time)? Most women on here will tell you their weight creeps up around that time. Good news is it also creeps right back down afterwards!

The weird thing is that my weight drops right before my TOM. It's usually a pound or two lower than my lowest on every other day. Then TOM starts and the weight is back to what it usually is. No clue why.

1harleygal

Muscle does not weigh any more than your fat, a pound is a pound! As you will find out your weight may go up a couple of pounds due to water retention, that time of the month etc.. but it will go back down again in a week or two. Do not let this discourage you, the weight will keep coming off as long as you eat within your allowed calories plus eat some of your excercise calories!

Petewrite

Hi Sarah,

My name is Peter and I saw your forum entry and thought I would reply.

I did a little research because this question about muscle weight vs. fat weight has bugged me, as well. The link and
article below contains some reasoned thinking about this subject. The link is for Ask the Personal Trainer.

I hope this helps.

Good luck and best regards,

Peter


http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=8311

SarahRuth♥

Thanks for all the responses.

I'm not close enough to that TOM for it to be that, and I am eating enough calories, I think. What would cause water weight and is it possible to keep that under control? Is it a good thing or a bad thing? Or neutral?!?!

I know that muscle doesn't weigh more. Its like that riddle... what weighs more, a pound of feathers or a pound of bricks?? Neither, they're both a pound. However, muscle is good acceptable weight, and it's denser so it takes up less space. So if you are exercising and building muscle you could be losing fat and getting thinner and not notice a difference in your weight. I'm interested in how you determine whether that is what is happening or not. My pants feel looser, however... 8 lbs came off quick enough that even with a 3 lb gain they will still feel looser.

Thanks for the link Peter. I'll have to look at it when I get home. Typing on my phone right now.

alliecore

Are you tracking your measurements as well as weight loss? It is possible to lose inches without losing much weight. Also, are you tracking your sodium intake? Too much sodium will result in water retention. Good luck!

superwmn

If clothes are getting smaller and measurements are decreasing but the scale is not moving or reading a higher number, that's muscle gain.

Charmagne

SarahRuth♥

Sodium! I just started tracking that, but have not yet reached the point of trying to control it yet.

I'm almost scared to take measurements, but maybe it is I need in order to actually see progress.

alliecore

Sodium! I just started tracking that, but have not yet reached the point of trying to control it yet.

I'm almost scared to take measurements, but maybe it is I need in order to actually see progress.

Measurements rock! It is so awesome to see the numbers go down. It's also a better indicator of progress, because measurements won't fluctuate as much as the scale. I would def encourage you to get out the tape measure and track. You'll be glad you did!

SarahRuth♥

Sodium! I just started tracking that, but have not yet reached the point of trying to control it yet.

I'm almost scared to take measurements, but maybe it is I need in order to actually see progress.

Measurements rock! It is so awesome to see the numbers go down. It's also a better indicator of progress, because measurements won't fluctuate as much as the scale. I would def encourage you to get out the tape measure and track. You'll be glad you did!

I'll see if I can find my tape measure and start tonight after work. Then every Saturday when I weigh in I'll just have to remember to measure too. Thanks!

What part of Florida are you coming to, btw?

amycal

I was just at my weekly wellness meeting with two trainers and they talked a lot about changing up your workouts because after 2- 3 weeks your body gets used to it. They also talked about interval and circuit training as a good way to burn fat.

fitmamaoftwins

you cant really answer this question..... you can figure it out by getting your body fat % done..... you can buy a fat loss monitor atr GNC for around 40bucks of borrow one from your local gym. ask a personal trainer, im sure they have one in the office.

now lets say on monday you weight yourself and you're 230 and you have a 23% body fat... and next monday you do it again.... it still says you 230.. but then you test your body fat % and its a 22% instead of a 23%.... which means you did make progress after all! I recommend purchising one of these to use once a week... perfect for people who lift. besides, its your bodyfat % is what matters. not so much what the number on the scale reads;-)

RunHardBeStrong

I saw you do strength training which causes muscles to retain water in recovery mode...not sure that this is what's going on but could be a part of the puzzle! Good luck! Just keep doing what you're doing and it will all catch up!

alliecore

Jacksonville area.....I think! lol! We've always done Myrtle Beach in the past but we wanted to try Florida this year.

SarahRuth♥

I change up my workout routine just because I get bored if I don't! Good to know it has more of a benefit than just avoiding boredom!

I had no idea that you could get a fat loss monitor for that reasonable of a price. Actually, I didn't even know that you could buy such a thing! I'm going to have to do some research on that, thanks!

If you're going to the Jacksonville area, you should check out St. Augustine. It's a nice area, I love it there and have gone for long weekends a few times.

outersoul

I could be blind but I didn't see it mentioned, are you eating your exercise calories? If not you should be.

SarahRuth♥

I could be blind but I didn't see it mentioned, are you eating your exercise calories? If not you should be.

I try to, but I don't always manage to. I exercise in the evening, and I find myself looking at that number at the end of the day sometimes wondering if I'll be able to eat them or not. But I don't want to eat more earlier in the day planning to work it off, just in case something comes up. I'm not avoiding eating them, though, that's for sure!

outersoul

I could be blind but I didn't see it mentioned, are you eating your exercise calories? If not you should be.

I try to, but I don't always manage to. I exercise in the evening, and I find myself looking at that number at the end of the day sometimes wondering if I'll be able to eat them or not. But I don't want to eat more earlier in the day planning to work it off, just in case something comes up. I'm not avoiding eating them, though, that's for sure!

Do you spread your meals throughout the day? And if something comes up, it doesn't change the fact that you have to see this as a lifestyle change and you have to commit to it. I'm a dad with busy as hell kids. Things come up all the time. I know it's hard, but you have to make time.

SarahRuth♥

I could be blind but I didn't see it mentioned, are you eating your exercise calories? If not you should be.

I try to, but I don't always manage to. I exercise in the evening, and I find myself looking at that number at the end of the day sometimes wondering if I'll be able to eat them or not. But I don't want to eat more earlier in the day planning to work it off, just in case something comes up. I'm not avoiding eating them, though, that's for sure!

Do you spread your meals throughout the day? And if something comes up, it doesn't change the fact that you have to see this as a lifestyle change and you have to commit to it. I'm a dad with busy as hell kids. Things come up all the time. I know it's hard, but you have to make time.

I get the lifestyle change thing, and mostly I make time. I am not looking for general tips, I'm looking for specific information regarding how fast muscle actually builds up, how you can tell if what you're seeing on the scale is muscle, fat, water retention, what sorts of fluctuations in weight are normal and expected, etc.

Tape measure, body fat monitors, sodium... those are all good information regarding what makes the scale fluctuate like that. And as of this morning, I'm back down 2 pounds, so I'm not obsessing over it.

I'm not complaining about it being hard, I'm looking for more detailed info.
I'm not a slacker. Sometimes things come up that make it impossible to fit in a workout, though. That's life.

Azdak

Weight loss is not linear. In addition to whatever fat oxidation (loss) occurs, there are also ongoing fluid shifts and variations in fuel storage, among other things. This means that scale weight will often proceed in more of a zig zag pattern. My loss went more like a scallop pattern. Every time I reached a new "low", I would inevitably "arc" up 1-4 pounds and then drop back down, often to a new low.

If you have been on a program since Jan 1, you are still adapting to the routine. It is way too soon to see any increase in muscle mass. The fact that you dropped 8 lbs in the first two weeks suggests you are following a minimal calorie diet which just enhances the shifts described earlier.

Chances are any increases in muscle mass will be modest. I would not look for substantial changes in that regard, esp in the initial weeks. If you are eating 1400-1600 calories a day, I would not be overly concerned with eating back exercise calories. After longer or more intense workouts, it can be helpful to eat a "refueling" snack or small meal afterwards--at this point, that is more important than trying to "eat back" all your exercise calories.

You are not in any so-called "starvation mode". You do not need to vary your program (any more than you already are) in order to "shock your body". You should be sticking to a good, focused workout program that includes some endurance workouts, some medium tempo workouts and 1-2 harder interval workouts, along with a couple of strength training sessions per week.

Stay consistent and you should see results. Down the road as your body composition changes and fitness level improves, it will be necessary to make some adjustments, but you can deal with that when the time comes.

It would be a good idea to take some circumference measurements for future reference.