"But I worked so hard this week and gained?" Explained

RAFValentina

Dear Friends,

Please, please, please, please, please do two things. 1- Weigh in in the morning after you go to the bathroom for consistency purposes. 2- Only weigh in after a rest day.

To illustrate my point, I decided to conduct my entirely fool proof, and scientific experiment (that's sarcasm, by the way). I currently weigh 142.7lbs, and have received this number in the morning following a rest day (I've consistently been in the 142s for 2 weeks following rest day, not one fluke low number).

For kicks and giggles I decided to weigh in this morning, following 3 days of working out (cardio and lifting) in a row. Due to all the microtears I created in my muscles recently, my body is retaining water to repair them. That is why, when I stepped on the scale today (clad in a light t-shirt and leggings - it's cold!) the scale read 145lbs. No I did not gain 2.3lbs of fat in one week. My body is just repairing and getting stronger

Thanks

PS - Lastly, please keep in mind the following if you are NEW to strength training. You, whom I greatly envy, are blessed by being in a magical time frame where your body is able to both build muscle and lose fat. It doesn't last too long, and you won't be able to build A LOT of muscle, but certainly some. Especially if you aren't obese, please put the scale away. There is far too much going on in your body and the scale isn't going to be very useful to do anything other than frustrate you. Pull out a tape measurer and a camera! And whatever you do, do not stop exercising to see if that makes the scale drop! If your eating is in check, you will be fine! The scale may show slow movement compared to those who diet alone. But when you only diet, you are losing both fat and lean muscle mass (which lean muscle mass helps you burn more calories a day by just living). It's better to lose weight slower if it's just fat loss and you can preserve that muscle!

Best!

You don't create micro tears in your muscles. Just in connective tissue which is what DOMS is. It doesn't retain water to repair them per se. You may have some inflammation though. But I never hold on to water after lifting. You must just have too high a sodium level.

But agree with not weighing self all the time and using tape measure etc. I find the biggest thing that changes my weight is that some days I will eat physically heavier things even if low calorie. That's where the "sudden" weight"gain" or plateau comes from.

krisrpaz

Thank you!!! I have always noticed the scale goes up the harder I worked out and if I didn't work out I dropped huge numbers. This explains why! I will not let the scale number deter my workouts any longer!

brandyosu

Thanks for posting. I weighed this morning after my first day of rest for this past week and discovered that stubborn next pound I've been cursing came off. :laugh:

houstonmacbro

Thank you! This was very helpful. I have been amping everything up, and my clothes are fitting looser, and I love the way I look, but some days the scale numbers are all over the place. This may be why! I will concentrate on the number *even less* than I do now.

Yeah, I am about to take the weight-loss ticker off my signature. It was an ego boost at first, but now it's not really a true reflection of what my body is doing. My body is leaner, in smaller clothes, and more toned. The scale is generally moving down, but lately it has been slow going ... really slow. It is frustrating to concentrate on a number while ignoring what you are seeing (like missing the forest for the trees).

Thanks for that reminder.

noexcuses118

Thanks, very helpful. I'm bookmarking this.

SuzQ20

thanks for the awesome info

TavistockToad

great post!

KellyAnneH

This is very encouraging, thank you! We recently bought a treadmill and 2 weeks ago I started walking on it. In that time I've gone from barely managing 30 minutes at 2mph to really enjoying 60 minutes that include a warm up, 40 minutes at 2.5-2.8 and a cool down. I'm amazed at how quickly this middle-aged body is getting stronger but horrified to see the scale go UP 3 pounds. I'll take a deep breath, stick with my eating plan and carry on with the brisk walking I've come to enjoy so much.

I've found that I can enjoy the 60 on non aquasize days, but only 30 if I also go to aquasize, but I try to remember that just a couple of years ago I weighed 303#, did NOTHING, used a cane, had a handicapped tag for my car and ate crap. I've come a fair way, baby. )

fiberartist219

I find that my relationship with the scale is evolving. I am also finding that the tape measure can be just as fickle as the scale though. I gained and lost two inches around my belly with just some monthly hormones. Good times.

Regardless of how you measure and when you measure, you have to look at the overall trend over several weeks to see if your efforts are paying off. You can just hop on the scale and expect Friday's numbers to show Thursday's results. You might see February's results reflecting January's efforts though.

bahacca

Thanks for the reminder. I started weight training 2 weeks ago. After 3 weeks of a pound drop each week, I was back up to start weight this morning-after 2 rest days. I keep telling myself it is FINE, but having someone else remind me is a much bigger help.

ironanimal

Bumping for the greater good.

BlondeLisa1

Thanks for this- I was so discouraged this morning to be up a pound after meticulous eating/journaling and 6 consecutive days of alternating cardio/strength training. I know I've messed up my body from so many yo-yo diets and crash cures but I was hoping for better than what I saw when I have so much to lose. Today is my rest day so I will try again in the morning. Thanks!

jett0206

I have frustrated myself many days looking at the scale and I am attempting as I start P90x to look at the scale once per week, but I am terrified because I have grown accustomed to watching it daily

LucyLu24

Thanks for this, I worked out 5x this week pretty hard, and gained 2 lbs. So frusrated with the whole process probably going to hide the scale in the other bathroom, I hate it anyway it is was to diffcult to control and work. A scale that can be programmed for 4 people just screams trouble.

calliope_music

loooove. took me a long time to realize this.

amikad

Very helpful. I weigh daily just because I like to see when there are fluctuations, I only let it bother me when it is my "weighin" day. The measuring tape hasnt been that nice to me...could be that I am measuring myself wrong...but I have noticed that on the days after I have done a lighter workout I weigh the least.

jcoco

After working out for 8 days in a row I was actually excited to get on the scale thinking I would have lost weight. Nope, gained a very discouraging pound. The scale is back in the closet and a pair of tight jeans are hanging where I can see them so I can try them on weekly and see the results of my efforts. Nothing measures progress as trying to fit into clothes that were too small and then to have them fit, that is a lot more encouraging!

houstonmacbro

After working out for 8 days in a row I was actually excited to get on the scale thinking I would have lost weight. Nope, gained a very discouraging pound. The scale is back in the closet and a pair of tight jeans are hanging where I can see them so I can try them on weekly and see the results of my efforts. Nothing measures progress as trying to fit into clothes that were too small and then to have them fit, that is a lot more encouraging!

Agreed. The scale can be a treacherous liar!

Kristinemomof3

I much prefer a tape measure anyway. I wish there was a spot to track measurements!! I rarely ever weigh myself.

LorinaLynn

I much prefer a tape measure anyway. I wish there was a spot to track measurements!! I rarely ever weigh myself.

There is... same place that you track your weight. You can add other measurements, too. http://www.myfitnesspal.com/measurements/check_in

I'm in total agreement that relying on the scale is a recipe for disappointment. Clothing and photos are my favorite tracking tools. I have a hard time seeing changes in the mirror, since it happens gradually. And I always second-guess my measurements. Did it really go down a fraction of an inch, or did I pull the tape tighter? Am I measuring in the same spot? Plus, my waist and hips stayed about the same, but my tummy between the two got flatter. With side by side photos, it's hard to ignore change. And it's hard to ignore when you have to put on a belt because your pants won't stay up.

For my own super-scientific, fool-proof results , according to the scale, I gained weight since I went on maintenance in October. But in October, I bought a pair of size 7 jeans. In December at about 5# more, I bought the same brand, same style jeans in a 5 because I had to pull up those 7s every time I stood up. And the 3s fit, but they flattened my bum a bit. Screw the scale! At this point, my goal is to weigh as much as I possibly can while staying about this size. I'd much rather be heavier than I look than look heavier than I am!

trimom10

Really good info. I haven't seen anyone mention the body composition scales. They not only measure weight but body fat %, water %, bone mass, visceral fat, etc. There's nine different numbers. I just ordered one that will take separate measurements for each arm, leg, and your trunk too. Hopefully it will give me a better idea of what's going on with my body than just the one number for weight.

MrsFusion

Thank you for this post. I just started weight training and I did not know about weighing after a rest day. I admit I weigh daily...and it's been going up slightly. But, I have to keep reminding myself that it is normal. I do measure once a week also. As long as the inches keep coming off...I'm happy!

TXBlonde81

Interesting thing about weighing after a rest day. I'll have to change my weigh in day to Tuesday morning as Monday is always a skip day at the gym.