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

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  • Brianabomb
    Brianabomb Posts: 87 Member
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    This makes a lot of sense. Thanks for sharing it!
  • optionalsourcewins
    optionalsourcewins Posts: 457 Member
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    Great article, really clears up questions I've been wanting to know. Thanks!!
  • momof2winsplus
    momof2winsplus Posts: 137 Member
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    Bump
  • nmaskiell
    nmaskiell Posts: 9 Member
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    Wow, I really needed to read this. I did a Jillian Michaels customized program a couple of years ago and the weight came off slowly. Dejected, I gave up during vacation and gained all of the weight that it took six hard weeks to lose back in one week. I vowed to get the weight off and I did lose 40lbs by severe calorie restriction but, again, gained the weight back. I just started up a week ago and have been committed to a lifestyle change this time. But I worked out hard on Saturday and the scale didn't move a bit on Sunday. I was sad, but I didn't turn to binge eating. I saw this article today and it made me even more committed to sticking to this change as a lifestyle change!
  • gwenmf
    gwenmf Posts: 888 Member
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    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!

    bump
  • LifeChangingExp
    LifeChangingExp Posts: 459
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    B
  • nichola197199
    nichola197199 Posts: 1
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    this explains why ive gained thanks x
  • Geovanni12
    Geovanni12 Posts: 1 Member
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    I swear to god i needed to read this today, i just started a new training programme and have seen a 3 pound increase but hopefully this will be temporary. Thanks so much for sharing this.
  • icandoit203
    icandoit203 Posts: 170 Member
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    bump
  • blukttn66
    blukttn66 Posts: 54 Member
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    This was very helpful to me this week! Thank you so much for this!
  • CookieGem
    CookieGem Posts: 197 Member
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    This was a really interesting read. I always get so discouraged when i gain weight when i exercise. I shall try and remember this post when this happens in the future.
  • fishergreen
    fishergreen Posts: 109 Member
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    Awesome!
  • littlepinkhearts
    littlepinkhearts Posts: 1,055 Member
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    bUmP
  • Trostlegirl
    Trostlegirl Posts: 91 Member
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    bump..thanks for the info!
  • Ncdaniel16
    Ncdaniel16 Posts: 56 Member
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    Good info! Thanks!!
  • pamelapeldo
    pamelapeldo Posts: 47 Member
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    Great article! Thanks for posting!
  • sarrah_n
    sarrah_n Posts: 192 Member
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    This is EXACTLY what I needed to read!!! Thanks!
  • Babymomakell
    Babymomakell Posts: 257 Member
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    Great info, yet I am still left wondering when the 'actual' results will show, I am the same as I just started a workout routine a week ago and a calorie strict diet, yet I havent lost anything...
  • girlwithgoldeneyes
    girlwithgoldeneyes Posts: 44 Member
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    OMG I so needed this today! Thank you so much for sharing.
  • newata
    newata Posts: 75 Member
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    I'm glad you posted this! I know I shouldnt be discouraged from gaining a pound but, after doing zumba 2 times this last week and running basically all the other days it was hard not to be. Hoping the lbs will shed off soon!

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