Fact or Fiction? You gain weight when you gain muscle
Replies
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def water since your muscles are repairing, but like all the others. it would take a long time to add muscle....try to focus on inches lost...and toning up. =D you're doing great.0
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So, how long does it take for the water weight to resolve? And would one still notice a change in the body (inches, fit in clothes, etc.) while there is water weight gain?0
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Gaining a pound of muscle isn't easy. There's so much misunderstanding of how it's actually done. Just "working out" doesn't do it. The weight that the OP is experiencing is from water retention due to muscle repair and glycogen storage.A pound is a pound! You may be losing 'pounds' of fat and replacing them with 'pounds of muscle. A pound of muscle takes up less space than a pound of fat, however. If you're looking better and feeling better then you must be doing something right! I hope this helped you [=
A.C.E. Certified Personal and Group Fitness Trainer
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Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
When it comes to the science behind weight loss (no offense to all the people posting here) I tend to not listen to the people who aren't licenced professionals but think that somethings is made fact just because they've said it. I always try to find exercise science studies in my university's library archives or on google scholar. I also hate when people try to prove that something is fact through personal experience when we typically base results off of population outcome not on a single case.
ALWAYS BE SKEPTICAL OF WHAT THESE PEOPLE ARE SAYING!0 -
I guess for clarification purposes here I need to say my goal was not to gain muscle (yet) but to lose the belly. I have gone from a somewhat sedentary lifestyle to being healthy yet again. I figure before I begin any sort of weights I need to be able to stand up and breathe after a mere 30 minutes of cardio. I am not extremely overweight. I am honestly slightly over weight. Standing at 5' 10.5" and weighing 183 currently. My goal was to be a lean 165 or so and not have this pot belly heart attack gut. I have a very defined and toned upper body and legs (its a natural look for me but I am very weak) I carry the 15 to 20 pounds I need to lose in one single place, the belly.
Sadly the weight lifting with simple 5lbs that is done on Jillian Kills me almost to a point its embarrassing. My whole life has been about speed, not strength, same thing with athletics in high school and while I was in the army. I ran like hell and was skinnier than hell with 5% or less body fat. I had knee sx for a torn meniscus and became a couch man. Now I am trying to recapture my once healthy ways.
I know that I couldn't expect the weigh to fall off in two weeks. This is why I want to run again and will start with the couch to 5k next week just because I know I will tone up that way. Weights and building muscle will during with a progression. So for now I was just a bit miffed at gaining weight. As for the idea that I cant see changes now and am just thinking I do. That is wrong there obvious changes even after only 14 days. Belt loops moved down two notches and I coudl never do that also pants need belts now that never did.0 -
Well, that would be more "conditioning" muscle and not building it. Literally to build muscle you have to gain weight.I gained quite a bit of muscle on 1200 calories, but always ate back my exercise calories.
Also when you are doing Cardio... You are using muscles, so this person probably never truly utilized the muscles except for typical day to day things, therefore building muscle..
A.C.E. Certified Personal and Group Fitness Trainer
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Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
Oh BTW! Thank you all for taking the tiem out of your lives and days to help me. Thats why I love MFP so many willing, smart and positive people here! I honestly thank you all who have posted here because that is how I learn and strive to be better!
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When it comes to the science behind weight loss (no offense to all the people posting here) I tend to not listen to the people who aren't licenced professionals but think that somethings is made fact just because they've said it. I always try to find exercise science studies in my university's library archives or on google scholar. I also hate when people try to prove that something is fact through personal experience when we typically base results off of population outcome not on a single case.
ALWAYS BE SKEPTICAL OF WHAT THESE PEOPLE ARE SAYING!
While I generally agree with your point, I think that is unrealistic for most people on this board. If they were motivated enough to read and research themselves, they probably wouldn't be here in the first place (at least not on the forums).
I would revise yoru statement to "Be skeptical of WHO is saying what". You spend a couple of days on the boards and it's pretty easy to figure out who knows what they are talking about and who doesn't.
I 1000% agree that personal experience/success is the worst form of proof. Too bad it's so often thrown around as such.0 -
Water. No physical way you transformed a deficit into a "muscle gain" in 4 days.i lost 6 lbs my first week on MFP and then i just started the shred this past sunday and now the scale is telling me that i gained 3 lbs....and i have eaten the same thing so i am thinking that we are gaining muscle from the shred (@ least i am hoping that )
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
Oh boy. What did I miss?0
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As for the idea that I cant see changes now and am just thinking I do. That is wrong there obvious changes even after only 14 days. Belt loops moved down two notches and I coudl never do that also pants need belts now that never did.
With even a reasonable amount of effort put into exercise, two weeks is PLENTY to see and feel a difference in your body. Both in the mirror, and in how your clothes fit.0 -
Gaining a pound of muscle isn't easy. There's so much misunderstanding of how it's actually done. Just "working out" doesn't do it. The weight that the OP is experiencing is from water retention due to muscle repair and glycogen storage.A pound is a pound! You may be losing 'pounds' of fat and replacing them with 'pounds of muscle. A pound of muscle takes up less space than a pound of fat, however. If you're looking better and feeling better then you must be doing something right! I hope this helped you [=
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
Oh, day, if it were only that easy . . . *shakes head to escape from beautiful day dream"0 -
The reason I ask is being on this journey now for nearly two weeks I either stumbled with out knowing it this week or my body is changing a bit. In the first 7 days I lost 5 lbs with simple cardio and proper diet. Then in the last 7 days I added to the simplicity of my workouts by starting Jillian Michaels 30 day shred (5 days done), lengthening my cardio workouts, taking long brisk walks and eating very very clean. So today was weigh in time and the scale told me I gained a pound.
I feel great, can see visible changes after 14 days and have much better endurance. Next week I plan to continue it all but mix in the couch to 2k program as opposed to cardio every day. So I am just looking for vindication. Tell me its just me getting healthier and stronger and that's why the scale went the opposite direction today.
I know its fact but I want to hear form anyone except me trying to justify my weight gain.
When you intensify your workout, your muscles need to retain fluids to repair. It is a substantial volume to be honest. This is where your weight is coming from.
Which is why after a "rest" day, you tend to be lighter.
So I should probably not weigh myself after a intense workout day???0 -
As for the idea that I cant see changes now and am just thinking I do. That is wrong there obvious changes even after only 14 days. Belt loops moved down two notches and I coudl never do that also pants need belts now that never did.
With even a reasonable amount of effort put into exercise, two weeks is PLENTY to see and feel a difference in your body. Both in the mirror, and in how your clothes fit.
However, rapid weightloss like that generally comes with an unfortunate percentage of lean mass reduction along with fat reduction.0 -
As for the idea that I cant see changes now and am just thinking I do. That is wrong there obvious changes even after only 14 days. Belt loops moved down two notches and I coudl never do that also pants need belts now that never did.
With even a reasonable amount of effort put into exercise, two weeks is PLENTY to see and feel a difference in your body. Both in the mirror, and in how your clothes fit.
However, rapid weightloss like that generally comes with an unfortunate percentage of lean mass reduction along with fat reduction.
Depending on the actual method of exercise, yes. Strength training (NOT Jillian Michaels) goes a long way towards reducing that percentage (not eliminating it)...and HIIT cardio is reputed to as well. But the kind of workout the OP is performing...I'd probably agree. If he were to ask me specifically what one exercise he should perform in order to lose his gut, I'd tell him heavy (for him) barbell squats lol. If he asked for a workout program, I'd suggest a full body strength training (whether via weights or even intense bodyweight) program 3x a week, with HIIT cardio 2-3x a week if he enjoyed that kind of workout (there are benifits to cardio...but for fat loss, strength training is the ticket =D).0 -
The reason I ask is being on this journey now for nearly two weeks I either stumbled with out knowing it this week or my body is changing a bit. In the first 7 days I lost 5 lbs with simple cardio and proper diet. Then in the last 7 days I added to the simplicity of my workouts by starting Jillian Michaels 30 day shred (5 days done), lengthening my cardio workouts, taking long brisk walks and eating very very clean. So today was weigh in time and the scale told me I gained a pound.
I feel great, can see visible changes after 14 days and have much better endurance. Next week I plan to continue it all but mix in the couch to 2k program as opposed to cardio every day. So I am just looking for vindication. Tell me its just me getting healthier and stronger and that's why the scale went the opposite direction today.
I know its fact but I want to hear form anyone except me trying to justify my weight gain.
Uh I don't think that when you gain weight due to exercise it automatically means you gain muscle. Also getting stronger doesn't mean also you gain muscle especially when you are in calorie deficit. There are lots of other reasons behind that.0 -
As for the idea that I cant see changes now and am just thinking I do. That is wrong there obvious changes even after only 14 days. Belt loops moved down two notches and I coudl never do that also pants need belts now that never did.
With even a reasonable amount of effort put into exercise, two weeks is PLENTY to see and feel a difference in your body. Both in the mirror, and in how your clothes fit.
However, rapid weightloss like that generally comes with an unfortunate percentage of lean mass reduction along with fat reduction.
Depending on the actual method of exercise, yes. Strength training (NOT Jillian Michaels) goes a long way towards reducing that percentage (not eliminating it)...and HIIT cardio is reputed to as well. But the kind of workout the OP is performing...I'd probably agree. If he were to ask me specifically what one exercise he should perform in order to lose his gut, I'd tell him heavy (for him) barbell squats lol. If he asked for a workout program, I'd suggest a full body strength training (whether via weights or even intense bodyweight) program 3x a week, with HIIT cardio 2-3x a week if he enjoyed that kind of workout (there are benifits to cardio...but for fat loss, strength training is the ticket =D).
pretty much what I was thinking. With all that cardio and no true strength training (in which I do not include JM's Shred and the like) he's more likely to have a higher percentage of his weightloss attributed to lean mass than he would with strength training. However, in a situation where the person is performing strength training the pounds on the scale *may* drop a little slower, but they should see quicker improvements with bf% because of the decreased percentage of weight loss attributed to lean mass depletion.
Edit: I'm not up to date with the science on how hiit works, I just know that the benefits are remarkable.0 -
Noob question but what does OP mean?0
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Original Poster0
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I guess for clarification purposes here I need to say my goal was not to gain muscle (yet) but to lose the belly. I have gone from a somewhat sedentary lifestyle to being healthy yet again. I figure before I begin any sort of weights I need to be able to stand up and breathe after a mere 30 minutes of cardio. I am not extremely overweight. I am honestly slightly over weight. Standing at 5' 10.5" and weighing 183 currently. My goal was to be a lean 165 or so and not have this pot belly heart attack gut. I have a very defined and toned upper body and legs (its a natural look for me but I am very weak) I carry the 15 to 20 pounds I need to lose in one single place, the belly.
Sadly the weight lifting with simple 5lbs that is done on Jillian Kills me almost to a point its embarrassing. My whole life has been about speed, not strength, same thing with athletics in high school and while I was in the army. I ran like hell and was skinnier than hell with 5% or less body fat. I had knee sx for a torn meniscus and became a couch man. Now I am trying to recapture my once healthy ways.
I know that I couldn't expect the weigh to fall off in two weeks. This is why I want to run again and will start with the couch to 5k next week just because I know I will tone up that way. Weights and building muscle will during with a progression. So for now I was just a bit miffed at gaining weight. As for the idea that I cant see changes now and am just thinking I do. That is wrong there obvious changes even after only 14 days. Belt loops moved down two notches and I coudl never do that also pants need belts now that never did.
the goal is always to gain muscle if aesthetics is the main priority.0 -
You may be losing 'pounds' of fat and replacing them with 'pounds of muscle. A pound of muscle takes up less space than a pound of fat, however. If you're looking better and feeling better then you must be doing something right! I hope this helped you [=
I don't mean to seem rude...but this is inaccurate. It takes a substantial amount of time, with a high protein diet and dedicated strength training to actually 'gain' muscle...and it's quite difficult when on a calorie deficit. I will add, it's pretty much impossible when doing only cardio, Jillian, and on a calorie deficit.
The part not in bold however, I agree with completely =D.
Totaly agree with Chris on this one. Also I wanted add, don't live and die by the number on the scale. I believe that the change happens constantly. 30 days is a good start, but lasting results are going to take more time. Fitness is not a just a diet, it is a lifestyle change.0 -
Weight fluctuates, primarily due to water. I tend to weigh more if I ate too much salt or if I have muscle soreness. If I do a long workout that makes my legs sore, It usually takes 3 or 4 days before I get back down to the weight I started with.
To my initial shock and experience this is what I have found to be true, what I have to remember when the scale moves is that my measurements and clothing are still fitting, or getting bigger. It is so hard not to foucs on the scale ( I do), but I am trying to put more focus on what I'm seeing.0 -
Scale weight is broken down into two categories: Pounds of fat and pounds of lean body mass. To find out how much of your weight is from fat and how much is from lean body mass, you have to use this formula. You'll need to know your body fat percentage.
Weight x body fat percentage = Pounds of fat
Weight - Pounds of fat = Pounds of Lean body mass
Everyone has muscles and their muscles is part of the lean body mass. Just because a person's lean body mass increases, it doesn't mean they have gained muscle. They could have only gained lean body mass. When a person gain muscle, both their scale weight and lean body mass will increase and their body fat percentage will decrease. A person (man or woman) can't gain a pound of muscle in a week. It takes time for a man and woman to build muscle. When a person loses the fat that's over the muscle that they already have, their muscle will show better.0 -
On a short term basis such as this, it is likely a water weight gain which will happen periodically. As far as gaining muscle, a muscular 170 is smaller than a fat 170. The reason is that muscle is denser than fat and hence is heavier... Yet it takes up less room.... So it is true that you gain weight when you gain muscle. It just may not be that that is why your scale moved up today... It usually takes a little bit of time to truly gain muscle.0
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You may be losing 'pounds' of fat and replacing them with 'pounds of muscle. A pound of muscle takes up less space than a pound of fat, however. If you're looking better and feeling better then you must be doing something right! I hope this helped you [=
I don't mean to seem rude...but this is inaccurate. It takes a substantial amount of time, with a high protein diet and dedicated strength training to actually 'gain' muscle...and it's quite difficult when on a calorie deficit. I will add, it's pretty much impossible when doing only cardio, Jillian, and on a calorie deficit.
The part not in bold however, I agree with completely =D.
Chris you are absolutely right. You will not "build" muscle with cardio of any kind, That's where the term skinny fat comes from. You can only build muscle with strength training. ie lifting weights.. Cardio and diet will help you get rid of the layer of fat that sits on top of muscle but that's about it. The type of resistance training you get from the shred is only gonna tone existing muscle tissue. Most people who do intense aerobic activity are retaining water like you said repairing damage muscle tissue.0 -
To know for certain, you may test your fitness level more accurately by measuring body composition. This is the ratio of fat to muscle. Throw away the scale. Your weight does not reflect your fitness level AT ALL! You can purchase a handheld device that measures your body comp or see a fitness professional for a more accurate skin-fold reading.0
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The reason I ask is being on this journey now for nearly two weeks I either stumbled with out knowing it this week or my body is changing a bit. In the first 7 days I lost 5 lbs with simple cardio and proper diet. Then in the last 7 days I added to the simplicity of my workouts by starting Jillian Michaels 30 day shred (5 days done), lengthening my cardio workouts, taking long brisk walks and eating very very clean. So today was weigh in time and the scale told me I gained a pound.
I feel great, can see visible changes after 14 days and have much better endurance. Next week I plan to continue it all but mix in the couch to 2k program as opposed to cardio every day. So I am just looking for vindication. Tell me its just me getting healthier and stronger and that's why the scale went the opposite direction today.
I know its fact but I want to hear form anyone except me trying to justify my weight gain.
Your muscle stores glucose and water as energy stores.
As you are now using it, it is doing that.
500 calories of glucose with required water weigh 1lb.
Your muscles can store 1500-2000 calories worth of glucose/water, depending on training. Be prepared for either other gains, or smaller losses.
And this is needed gain BTW.
This also means if you weigh the morning after a long cardio session night before - false weight loss.
If you weight morning after weight lifting and the water retention others mentioned - false weight gain.
Weigh the morning after a rest day to save yourself aggravation.0 -
To know for certain, you may test your fitness level more accurately by measuring body composition. This is the ratio of fat to muscle. Throw away the scale. Your weight does not reflect your fitness level AT ALL! You can purchase a handheld device that measures your body comp or see a fitness professional for a more accurate skin-fold reading.
In order to use a handheld device that gives bodyfat percentage, a person will need their weight, so they don't need to throw away their scale. Just because a person gets a professional to test their body fat percentage using a caliper, it doesn't mean their body fat percentage is right.0 -
On a BASIC level. You can drink a gallon of water step on the scale on show weight gain. That's why many people think they've gained muscle after a day of working out..............Scale weight is broken down into two categories: Pounds of fat and pounds of lean body mass. To find out how much of your weight is from fat and how much is from lean body mass, you have to use this formula. You'll need to know your body fat percentage.
False. To gain "pure muscle" is practically an impossibility. A person WILL gain fat as they try to gain muscle since surplus is what's needed.When a person gain muscle, both their scale weight and lean body mass will increase and their body fat percentage will decrease.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
Hand held devices can have too many inaccuracies since water alone can disrupt the reading. If you're using it as a "gauge" to see if you're losing body fat and you're consistent, then that's fine. But to use it to determine your actual bodyfat, it can be off by as much as 5%.To know for certain, you may test your fitness level more accurately by measuring body composition. This is the ratio of fat to muscle. Throw away the scale. Your weight does not reflect your fitness level AT ALL! You can purchase a handheld device that measures your body comp or see a fitness professional for a more accurate skin-fold reading.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0
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