Why the scale goes UP with a new workout program- MUST READ
SPNLuver83
Posts: 2,050 Member
My amazing MFP buddy Bumblepink just emailed me this article and I just had to share it. I have been so frustrated with a weight gain when I started jogging lost week, but this totally explains it from a trust fitness professional- Chalean Johnson. SPREAD THIS!
Why the Scale Goes Up When You Start a New Workout Plan
By Chalene Johnson
Probably the most common question I get when I release a new exercise program is, "Help! I'm gaining weight! Am I doing something wrong?" This is a common phenomenon with any new exercise program, such as Turbo Kick, Turbo Jam, Hip Hop Hustle, or others! It's especially common (and temporary) with intense strength training programs like ChaLEAN Extreme or Tony Horton's P90X.
The motivation to start a new exercise program is almost always to lose weight. However, what most personal trainers know--and most at-home exercisers do not--is that a new exercise program often can cause an immediate (and temporary) increase on the scale. (Notice I didn't say weight gain! I'll explain.) This common increase in the scale is also the reason why perhaps millions of people start and then quickly quit their resolution to get fit.
The temporary weight gain explained:
When someone starts a new exercise program, they often experience muscle soreness. The more intense and "unfamiliar" the program, the more intense the muscle soreness. This soreness is most prevalent 24 to 48 hours after each workout. In the first few weeks of a new program, soreness is the body trying to "protect and defend" the effected or targeted tissue. Exercise physiologists refer to this as delayed-onset muscle soreness, or DOMS.
This type of soreness is thought to be caused by tissue breakdown or microscopic tears in muscle tissue. When this happens, the body protects the tissue. The muscle becomes inflamed and slightly swollen due to fluid retention. This temporary retention of fluid can result in a 3- to 4-pound weight gain within a few weeks of a new program. Keep in mind that muscle soreness is not necessarily a reflection of how hard you worked. In fact, some people feel no signs of muscle soreness, yet will experience the muscle protection mechanisms of water retention and slight swelling.
Most people are motivated enough to put up with this temporary muscle soreness. Yet, many, especially those who really need immediate weight loss to keep them motivated, become discouraged and quit!
When I worked with a group of 70 test participants during the development stages of ChaLEAN Extreme, this happened. Who was the most upset and discouraged? You guessed it... the women! I'm happy to report absolutely for every single woman (and man) in our group, the weight increase was temporary and never lasted more than two weeks before they started to see a major drop in the scale. However, these people had the advantage of working with someone who was able to explain to them why this was happening and assure them the weight would come off if they stuck to the nutrition plan and stayed true to the program.
If you follow a multi-phase exercise plan, such as ChaLEAN Extreme, keep in mind that when you start each phase, your body will be "in shock" again. Don't be surprised or discouraged if you experience a temporary gain on the scale the first week of each phase.
My own personal example of this is running 10Ks. I don't do it very often, maybe once or twice a year. Even though I run on a regular basis, when you run a race, you push much harder. It's natural for me to be insanely sore the next day. It’s also very common for me to see the scale jump 4 pounds the next day from forcing fluids post race and the resulting DOMS. Even though I know the cause of it, it's still a bummer. We're all human and hard work should mean results. Hard work equals results, but our bodies are amazing machines and they know how to protect us from hurting ourselves. Soreness forces you to give those muscles a break. Ultimately you will lose the weight and you will change your metabolism in the process.
The key is understanding that this is a normal and temporary and stick with the program!
Why the Scale Goes Up When You Start a New Workout Plan
By Chalene Johnson
Probably the most common question I get when I release a new exercise program is, "Help! I'm gaining weight! Am I doing something wrong?" This is a common phenomenon with any new exercise program, such as Turbo Kick, Turbo Jam, Hip Hop Hustle, or others! It's especially common (and temporary) with intense strength training programs like ChaLEAN Extreme or Tony Horton's P90X.
The motivation to start a new exercise program is almost always to lose weight. However, what most personal trainers know--and most at-home exercisers do not--is that a new exercise program often can cause an immediate (and temporary) increase on the scale. (Notice I didn't say weight gain! I'll explain.) This common increase in the scale is also the reason why perhaps millions of people start and then quickly quit their resolution to get fit.
The temporary weight gain explained:
When someone starts a new exercise program, they often experience muscle soreness. The more intense and "unfamiliar" the program, the more intense the muscle soreness. This soreness is most prevalent 24 to 48 hours after each workout. In the first few weeks of a new program, soreness is the body trying to "protect and defend" the effected or targeted tissue. Exercise physiologists refer to this as delayed-onset muscle soreness, or DOMS.
This type of soreness is thought to be caused by tissue breakdown or microscopic tears in muscle tissue. When this happens, the body protects the tissue. The muscle becomes inflamed and slightly swollen due to fluid retention. This temporary retention of fluid can result in a 3- to 4-pound weight gain within a few weeks of a new program. Keep in mind that muscle soreness is not necessarily a reflection of how hard you worked. In fact, some people feel no signs of muscle soreness, yet will experience the muscle protection mechanisms of water retention and slight swelling.
Most people are motivated enough to put up with this temporary muscle soreness. Yet, many, especially those who really need immediate weight loss to keep them motivated, become discouraged and quit!
When I worked with a group of 70 test participants during the development stages of ChaLEAN Extreme, this happened. Who was the most upset and discouraged? You guessed it... the women! I'm happy to report absolutely for every single woman (and man) in our group, the weight increase was temporary and never lasted more than two weeks before they started to see a major drop in the scale. However, these people had the advantage of working with someone who was able to explain to them why this was happening and assure them the weight would come off if they stuck to the nutrition plan and stayed true to the program.
If you follow a multi-phase exercise plan, such as ChaLEAN Extreme, keep in mind that when you start each phase, your body will be "in shock" again. Don't be surprised or discouraged if you experience a temporary gain on the scale the first week of each phase.
My own personal example of this is running 10Ks. I don't do it very often, maybe once or twice a year. Even though I run on a regular basis, when you run a race, you push much harder. It's natural for me to be insanely sore the next day. It’s also very common for me to see the scale jump 4 pounds the next day from forcing fluids post race and the resulting DOMS. Even though I know the cause of it, it's still a bummer. We're all human and hard work should mean results. Hard work equals results, but our bodies are amazing machines and they know how to protect us from hurting ourselves. Soreness forces you to give those muscles a break. Ultimately you will lose the weight and you will change your metabolism in the process.
The key is understanding that this is a normal and temporary and stick with the program!
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Replies
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Thanks for sharing.0
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Interesting read! Thanks for sharing!0
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Very interesting, and it explains a lot. Thanks.0
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Thanks for posting this!!!! It really helps me NOT hate the scale! :flowerforyou:0
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Great article! Thanks for sharing.
I started 30 day shred a week ago and on Thursday my weight did go up by 4.6lbs - it is back off again now!0 -
Think this happened to me this week! I got a 2.4lb gain! Very discouraging but I've kept going. If its the same tomorrow ill keep going in the hope of it turning around next week. For me its been walking 5 miles most days after being immobile from major surgery. Good to read something confirming what I do already know, as I'm still a little freaked out! Xx0
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Thank you for sharing this, my hamstrings are sore right now, at least I know not to weigh myself at these times...yay for new information!0
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Needed this!! Now if only my body wold stop being so protective and let the weight drop off!0
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Reading this made me feel better already.:happy:0
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thanks sooo much for this ! you have no idea.0
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Thank you!0
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BUMP0
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THANK - YOU !! THANK - YOU !! for sharing this article!:happy: :happy:0
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Thank you. Needed this. I'm doing Insanity and feeling it today!0
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Wow, it's great to understand this dynamic. I had suspected the muscle swell/fluid retention thing, but never heard it explained. I'm just starting my third week. First week I lost 4 lbs, second week I gained 5 lbs!! But my measurments had gone down 1 inch week 2, so I took heart. Tomorrow I check in again...I will keep this in mind, 'cause I plan on pushing myself in the free weights this week...Thanks a million!!! :)MinMin0
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Brilliant. Thank you for this. Good to know since I'm supposed to weigh in tomorrow, yet I can barely walk today with DOMS!0
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Yep, knew this. It is SO true. It is nice to have an article to pass around now instead of just saying it though! Thank you for posting this!
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bump0
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Thanks for this!! I started 30ds two wks ago and the scale jumped up about 4/5lbs within a week. That really discouraged me, but I knew I had to push myself even harder the next week to eventually start see the results I want.0
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I've experienced this as well and I did 'quit' so to say... Part due to illness but also due to being discouraged when 3wks of insanely hard work led to no reflection at all on the scales.
I'll remember this for next time
Thanks! 0 -
Thank you so much for sharing this....I really needed to know this!! 0
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Thanks for sharing!0
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I
my DOMS. 0 -
I have heard this before and love the explanation. I started P90X two and a half weeks ago and love it so far but the scale has (as you explained) increased slightly. I'm hoping this goes away soon because I am part of a professional cheer team that has me contracted to remain at a specific weight and I don't think handing this article to the coach is gonna cut it :grumble:0
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This is just what needed today. I was disappointed to see only 1 lb lost this week, but I'm sore all over from a couple of workouts on my Bowflex (first time I've used it in several months) and some unusual manual labor.0
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Just what I needed to read - Thanks for sharing! This explanation makes sense - Our bodies are trying to help us.0
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Thanks so much for sharing this. I started 30 day shred a few weeks ago. My weight since then has been bouncing back and forth. I was so depressed to see a gain. It went back down & now I only lost .2 pounds.
Thanks so explaining this. I feel much better now.0 -
I had a pretty intense exercise day yesterday at work and at the gym, and I'm just about to head down to the scale. I'm also ravenously hungry this morning for the first time in weeks. Let's go see what the scale says... Up maybe a pound (but I'm using my old analog scale, so it's just on the HIGH side of 237, instead of the LOW side.
Still, very reassuring to be reminded of this. Remember your body is going to want to refuel to rebuild, too.0 -
Makes so much sense!! Thank you for sharing! =D0
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you made my day! :happy: thank you for sharing0
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