gaining weight while lifting

Jessicaruby

so i am focusing more on weightlifting and getting ripped than cardio because i am not losing any more weight, i have noticed a slight gain on the scale lately. how do i know if it is from building muscle or if i am eating to much and it is fat. also while building muscle and trying to get ripped or really toned is it possible to lose weight?

SergeantSunshine_reused

If you have a calorie deficit its high unlikely that you will be gaining much muscle. When you lift and get sore your muscles will retain some water, which is why you see the scale go up.

If you want to look "ripped" you need to lose the fat surrounding your muscles.

JennLifts

You don't know. You just judge by your clothing. If it's starting to not fit, you're probably not going in the right direction.

JennLifts

If you have a calorie deficit its high unlikely that you will be gaining much muscle. When you lift and get sore your muscles will retain some water, which is why you see the scale go up.

If you want to look "ripped" you need to lose the fat surrounding your muscles.

She's not in a deficit..

MikeSEA

Your body can only build so much muscle in a given time period. It's much slower than losing weight. If you're gaining more than a .5 - 1lb per week, watch your food intake/water retention, because it isn't likely to be muscle.

liftingbro

so i am focusing more on weightlifting and getting ripped than cardio because i am not losing any more weight, i have noticed a slight gain on the scale lately. how do i know if it is from building muscle or if i am eating to much and it is fat. also while building muscle and trying to get ripped or really toned is it possible to lose weight?

Most men will build around 1-2 pounds of muscle per month with perfect nutrition and training, perhaps 2x that if they are new to lifting or are a teen. The way most people eat and train and average male will probably gain ~0.25 pounds per week or slightly more. Women are typically going to gain about half the muscle mass as men will.

So if you are female and gained 5 pounds last month it's probably not all muscle, more than likely you are closer to 0.5-1 pound of muscle and 4 pounds of fat.

Most weight increases in someone sticking to a good nutrition plan that puts them in a deficit is going to be water weight and intestinal matter. Believe it or not you can gain a pound or two pretty easily just from the digestive system not working as well as normal or from increased sodium or carbs retaining water.

Avalonis

Also, get a baseline BF content measure.

My gym has a handheld BF device, although they are somewhat inaccurate, you can get a good baseline. Measure yourself at the time time each week. Try to keep your fluid intake consistent, as they are heavily reliant on fluid levels.

If your BF% is consistently going up, you need to lower your intake. If it stays the same, but you are gaining weight, then you are on track.

bizco

It is nearly impossible to gain muscle mass while operating in a calorie deficit. Building muscle requires a calorie surplus.

Yes, it is possible to lift weights and lose weight simultaneously as long as you're operating at a calorie deficit (i.e. burning more calories than you consume.) The weight you lose will be a combination of fat and muscle tissue.

Lifting weights will help minimize muscle loss. You may experience a temporary weight gain when you begin a lifting program. The key is to be consistent and lift 3x per week, increasing the weight load as you progress. On the days you lift, make sure you eat more protein throughout the day, especially within 30-60 minutes after your workout. On the days you don't lift, incorporate varied cardio exercise.

Congratulations on making the best decision for your health and weight loss goals. Everyone should be lifting!

_GlaDOS_

If you really want to focus on weightlifting, my advice is to stop looking at the scale so much and stop worrying about the number on it, because yes, your weight is going to fluctuate. Put it away, get some measuring tape, and pay attention to your BF%, the way you look in the mirror, and the way your clothes fit. This will also keep you sane. :flowerforyou:

Rae6503

If you really want to focus on weightlifting, my advice is to stop looking at the scale so much and stop worrying about the number on it, because yes, your weight is going to fluctuate. Put it away, get some measuring tape, and pay attention to your BF%, the way you look in the mirror, and the way your clothes fit. This will also keep you sane. :flowerforyou:

This. You tend to hold water, and 'um glyco.... that g word stuff when you lift which makes the number on the scale a little higher.

liftingbro

If you really want to focus on weightlifting, my advice is to stop looking at the scale so much and stop worrying about the number on it, because yes, your weight is going to fluctuate. Put it away, get some measuring tape, and pay attention to your BF%, the way you look in the mirror, and the way your clothes fit. This will also keep you sane. :flowerforyou:

This. You tend to hold water, and 'um glyco.... that g word stuff when you lift which makes the number on the scale a little higher.

Actually, you deplete gycogen stores while lifting but you do increase water weight due to the recovery process. Generally you will hold more water, the more DOMs you have.

Jessicaruby

i am set at 250calorie deficit but sometimes i eat less if i am not hungry. i started lifting last month and i have seen about a 2lb gain. I see more definition in my arms mostly and some in my legs. i do not feel like i look bigger and my clothes fit the same.