Why the scale goes UP with a new workout program- MUST READ

BarbBBQ

I'm on day 18 of Les Mills Pump---when will the scale start moving???

tammietifanie

Bump !!!

sanndandi

bump

TBoom915

I have this article bookmarked. I love Chalene Johnson and she explained this so well to keep me motivated.

UsaJewels05

This is exactly what I need today after gaining 3 lbs once starting the 30 Day Shred Again! Thanks!

Kateee412

wow this is great! thanks for the share

king1988

bump

BlondeGinger

Thank you so much for posting this! I was so frustrated yesterday when I went up after a week of a stalemate with my body. It's nice to know others experience this as well, not only me. :drinker:

bamakmd

Thank you for this. I was wondering why I was exercising my but off and lost 5 pounds in a week and a half and then suddenly stopped and/or gained 0.5 pounds back. This helps me so much. I'm going to keep up with my workouts!

squashyhelen

Thanks again for this! I just went up again on the scale after starting a new program (soreness in back, arms, hams and glutes). This really helped me remember that the gain is (hopefully) temporary.

dsylam1982

Thank you SOOOOOOOOOO much for posting this! I am in my third week and I am just now seeing the scale go back down after starting a new excercise program! Thank you for the information and the motivation to keep on going! Your post has made my day : )

AnnaAllgood

This has happened to me recently, I have been pretty worried. Thanks for posting this!

cjlorigan

Thank you so much! I started 30ds 2 days ago and weight training and saw the scale starting to climb. I feel much better now.

mgpage

Thanks, I just started doing a new workout and noticed that I have gained about 2lbs. Glad to know that it is due to the workout, because I have been very careful about what goes into my mouth. I will keep going knowing that it is only temporary.

MRSCOTTRELL

Thank you for posting! I stress about numbers on the scales and glad I seen this!!!

joycebug

Thanks for posting!!! I started a few weeks ago and gained 2 lbs after working my butt off and really watching my diet. This totally helps!!!

mydoc3

Thanks for posting this. Very helpful!!!

FunnyGirl613

This is a great article and important to keep in mind!

syrklc

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!

Thanks for posting. Very informative

mollylookalike

good info. thanks.

kgillikin

Thank you so much for this. I was gettting very discouraged and giving up all the time because I would gain weight. I will push through it this time and just do it.

Rickisgirl

Thank you for posting this! It's valuable information and I needed the reminder so as to not get discouraged.

debbie14892

Thank you so much for sharing!

Kath1391

Thank you

peggymoney

What a great article, thanks for sharing!

me20111

Thank you for sharing this. I really needed this. It brightens the light at the end of the tunnel! :happy:

karen8873

Im about to start ChaLEAN soon too, so this is good to know! Thank you !!

kosuski

Thanks for sharing that--I knew muscle weighed more so as I built more muscle and as fat was going away I would weigh more at times, but I def didn't expect it right away.

Saabster1

Excellent information, thanks. Like everyone else, I got frustrated when my weight went up after working out extra hard. This explains it.

Wickedone1973

Thanks a bunch for posting this article. I only wish I would have seen it yesturday. It would have saved me from a bunch of questions on the forums. I got similar advice, but it's great to see it from a pro's standpoint.:ohwell: