Can sore muscles equate to weight gain?
robbiestarr
Posts: 7 Member
I am finally back to it and I am hitting it hard this time! I started back on my workout and calorie counting plan this week. I have committed to 2-a-day workouts, doing 30-60 on the treadmill twice a day. I have also done some high impact aerobics. I have been under my calorie goal all week. Not by a whole lot, but still under my goal of 1200 calories. My muscles are sore which I expected and after 4 days, I have now gained 2 lbs. Could it just be inflamation or water that is causing this read on the scale? I am a bit frustrated, but I am not giving up!
Anyone got anything on this one???
Thanks for listening!
Robbie Starr
Anyone got anything on this one???
Thanks for listening!
Robbie Starr
0
Replies
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It could also be that you're gaining muscle, which is denser than fat - the same size square of muscle would weigh more than the square of fat, just for an example.0
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Sore muscles DO tend to accumulate water. Be patient. It'll drop off soon.0
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Yes, sore muscles are caused by a build up of lactic acid. The fluid will leave in a few days but keep up the exercise! The soreness will go away as well as the weight. Great job!1
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Thanks!!! It is just hard to work that hard and not see any progress. I feel stronger, but I keep looking for that magic number on the scale!0
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staying under 1200 calories and working out hard will cause more weight gain than weight loss because you are not eating enough calories to support your calorie loss it will also make your muscles sore and take longer for the lactic acid to leave out causing you to retain water.1
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I would mesure myself if I were you. I did that and when I wasn't losing, I checked my measurements again and I had lost inches...yay!! Good Luck, it will come soon enough.0
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New exercise regimes will often spur muscle building at a faster rate than fat burning will show you on a scale.
My question is whether you are eating enough. If you are eating a 1200 calorie diet, you should really think about eating back some of your exercise calories. I started here eating around 1800 calories (including exercise calories) and was losing weight great, and I decided to try and go for more, and lowered my calorie intake to 1600 calories (including exercise calories) and my weight loss actually slowed down while I did that. I put my calories back up, and my weight loss went back to the original rate.
Depending on your height and weight, it really may be worth experimenting with eating MORE
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I haven't come this milestone yet (just had a baby), but the same thing happened to me everytime i'd start working out in the past. I've always complained to my husband about it and always attributed it to muscle gain, however, he always argured you couldn't possibly gain that much muscle in matter of days. i knew it didn't make sense either, but SOMETHING was causing this weight gain, but i couldn't ever get a more logical answer. The lactic acid and water retention in sore muscles makes a lot of sense....THANKS FOR POSTING!!0
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I need to emphasize here: MUSCLE SORENESS HAS NOTHING TO DO WITH "LACTIC ACID". Lactic Acid does not "build up". When it accumulates at the end of an INTENSE exercise interval, it is cleared very quickly. Lactic acid is not a "waste product". Drinking water will NOT "flush" it away (or anything else for that matter).
You've been doing this for all of, what, 4 days? You can't draw conclusions about anything in that short a period of time.
Initial increases in weight that occur when starting a program -- esp if you are trying to do 2 workouts a day-- are due almost entirely to: increased storage of muscle glycogen--when also includes increased water retention--and increases in your plasma volume. Those changes start to occur right away. You cannot "increase muscle" in 4 days, and while there might be some fluid retention associated with the microtrauma that occurs with muscle soreness, I don't think it leads to noticeable weight gain.
In any case, these are transient changes.0 -
I am finally back to it and I am hitting it hard this time! I started back on my workout and calorie counting plan this week. I have committed to 2-a-day workouts, doing 30-60 on the treadmill twice a day. I have also done some high impact aerobics. I have been under my calorie goal all week. Not by a whole lot, but still under my goal of 1200 calories. My muscles are sore which I expected and after 4 days, I have now gained 2 lbs. Could it just be inflamation or water that is causing this read on the scale? I am a bit frustrated, but I am not giving up!
Anyone got anything on this one???
Thanks for listening!
Robbie Starr
I am not surprised you are sore, how much and how often did you exercise before you hit it at twice per day?
Over training is a very real risk and unless you build up to it all gradually, you could be asking for injuries that may put you out of action for quite a while.
At first, you will be fine, sore but fine and then gradually, your body will start to tire and you will push on and continue, through all warning signs until one day, you will either pull a muscle, get something like tendonitis or worse.
Build up gradually, make sure you have rest days, stick to your eating plan and calorie intake. Consume LESS calories than you use up and you will lose the weight.
Training so hard at the beginning and you could end up with an enforced rest as your body cracks under the pressure.1 -
It could also be that you're gaining muscle, which is denser than fat - the same size square of muscle would weigh more than the square of fat, just for an example.
It takes months and months and months for a woman not on steroids to build a pound of muscle.
Most likely, as stated above, it's water retention. It will go away.
And it's not lactic acid: http://www.active.com/mountainbiking/Articles/It_s_not_about_the_lactic_acid__Why_you_re_still_sore_after_yesterday_s_ride.htm1 -
Initial increases in weight that occur when starting a program -- esp if you are trying to do 2 workouts a day-- are due almost entirely to: increased storage of muscle glycogen--when also includes increased water retention--and increases in your plasma volume. Those changes start to occur right away. You cannot "increase muscle" in 4 days, and while there might be some fluid retention associated with the microtrauma that occurs with muscle soreness, I don't think it leads to noticeable weight gain.
I agree with Azdak. For longer, and more detailed explanation (that says the same thing!) check out this thread: http://www.myfitnesspal.com/topics/show/117060-water-weight-explained-a-bit
Keep at it, and your body will adjust and you'll lose the water that you don't need.0 -
Here is a great article on muscle soreness. Regarding weight gain, you can draw your own conclusions. Don't stop the training, however, you will eventually feel and look better!
http://www.personalpowertraining.net/Articles/what_causes_muscle_soreness.htm0 -
A two pound fluctuation is nothing. It's not anything. Fluctuations like that are normal and will occur a lot during your weight loss especially during that special time that only we women are lucky enough to get.
Focus on your progress over longer periods of time. If you're gonna weigh daily don't let little fluctuations like this mean anything to you, if that's impossible weigh less frequently.
Two workouts a day sounds excessive, unless maybe you think you need a long time and can only get your time in by breaking it up due to a busy schedule. #riskofinjury
You will have to eat more than 1200 calories a day if you workout consistently. That won't be enough cals for you. Look up TDEE and Scooby for your numbers that you will need.0 -
staying under 1200 calories and working out hard will cause more weight gain than weight loss because you are not eating enough calories to support your calorie loss it will also make your muscles sore and take longer for the lactic acid to leave out causing you to retain water.
I was just thinking the same thing. People who eat 1200 or under are doing more harm than good. Give your body what it needs - fuel. Average calorie intake for a woman is 2000 per day. To lose a pound a week you need a deficit of 500 cals so you should lose if you eat around 1500 cals a day. And if you exercise - eat back the calories or your just creating a bigger deficit.0 -
No. Gaining muscle is a *very* slow process. It didn't happen in a few days.1
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You'll be pleased to know that you have not, in fact, gained 2lbs. Well not unless you ate a spare 7000 cals in the last couple of days!! 2lbs is a pretty normal fluctuation, could well be water due to muscle use, or maybe not, but it is absolutely nothing to worry about.
You can only judge true weight loss over a period of time and the scale is likely to go up and down all over the place in between. In fact if you only show variances of 2lb at a time you are doing pretty good. Tomorrow the scale could be telling you that you lost 3lb...don't celebrate, that didn't happen either, but if you keep at it you will see an overall decline in numbers.
p.s just watch that 1200cals, eating under it is not a good thing!!
good luck!!0 -
There is really no need to do that much exercise, unless you are training for an event?
Quality of workout not quantity.0 -
staying under 1200 calories and working out hard will cause more weight gain than weight loss because you are not eating enough calories to support your calorie loss it will also make your muscles sore and take longer for the lactic acid to leave out causing you to retain water.
fully disagree, i do like 1200 calories a day (and been this way for like 4 months), i lift for 2 hours a day, do atleast 60 min of cardio a day, and i'm certainly not gaining any weight as a result.
if your muscles are sore (i do plyometrics every day) ingest protein within 30 minutes afterwards, it will fuel muscle recovery. (so a protein shake/protein bar/or some sort of food that provides 20g or so of protein).0 -
I am finally back to it and I am hitting it hard this time! I started back on my workout and calorie counting plan this week. I have committed to 2-a-day workouts, doing 30-60 on the treadmill twice a day. I have also done some high impact aerobics. I have been under my calorie goal all week. Not by a whole lot, but still under my goal of 1200 calories. My muscles are sore which I expected and after 4 days, I have now gained 2 lbs. Could it just be inflamation or water that is causing this read on the scale? I am a bit frustrated, but I am not giving up!
Anyone got anything on this one???
Thanks for listening!
Robbie Starr
Why do you think you need to do two workouts a day? It seems a little excessive especially if you're just starting out. Don't burn yourself out on exercising by overdoing it in the early stages. To answer your question, yes muscle soreness along with starting a new routine can lead to weight "gain" via water weight. It's not permanent and will go away. That being said: You do NOT need to be under your 1200 calorie goal. You're already at a big deficit and you're only making it even bigger. You should be meeting your goal--not going under it.1 -
Practically improbable to gain muscle on a calorie deficit. To add tissue means you're adding mass.It could also be that you're gaining muscle, which is denser than fat - the same size square of muscle would weigh more than the square of fat, just for an example.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition2 -
Correction: sore muscles are due to then micro tears that happen when one stresses the muscle beyond what it's used to.Yes, sore muscles are caused by a build up of lactic acid.
Lactic acid is produced during exercise which is the burning sensation one feels when muscles are pushed to fatigue.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition0 -
Practically improbable to gain muscle on a calorie deficit. To add tissue means you're adding mass.It could also be that you're gaining muscle, which is denser than fat - the same size square of muscle would weigh more than the square of fat, just for an example.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
um, I'm at a calorie deficit every single day, and i'm certainly stronger than i was 4 months ago.
plus isn't losing weight by definition having a calorie deficit? Burning more than you take in...?0 -
It could also be that you're gaining muscle, which is denser than fat - the same size square of muscle would weigh more than the square of fat, just for an example.
It takes months and months and months for a woman not on steroids to build a pound of muscle.
Most likely, as stated above, it's water retention. It will go away.
And it's not lactic acid: http://www.active.com/mountainbiking/Articles/It_s_not_about_the_lactic_acid__Why_you_re_still_sore_after_yesterday_s_ride.htm
Not to mention that cardio doesn't really build muscle. I didn't see where the OP mentioned strength training at all.0 -
It could also be that you're gaining muscle, which is denser than fat - the same size square of muscle would weigh more than the square of fat, just for an example.
You can't gain muscle at a calorie deficit and you don't build any substantive muscle mass with cardio. A male with pretty good genes might be able to put on 6-10 Lbs of muscle per YEAR if they were really hitting the weight room hard and maintaining and pretty spot on diet and a caloric surplus.
OP...your muscles are retaining water for repair.1 -
Practically improbable to gain muscle on a calorie deficit. To add tissue means you're adding mass.It could also be that you're gaining muscle, which is denser than fat - the same size square of muscle would weigh more than the square of fat, just for an example.
A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
um, I'm at a calorie deficit every single day, and i'm certainly stronger than i was 4 months ago.
plus isn't losing weight by definition having a calorie deficit? Burning more than you take in...?
You can make considerable strength gains without actually gaining muscle mass. To gain muscle mass you have to be anabolic...which means you have to be at a surplus of calories.1 -
OP - You can take this advice or you can pass it over.
Cortisol is a hormone that is released from excessive stress. It helps the body to perform more effeciently which ultimately decreases your calorie burns. Performing repetitive intense cardio while eating at a deep calorie deficit will often trigger the release of cortisol.
Without knowing your stats, I suspect that 1200 calories is probably a deep calorie deficit for you. With all of this demand you are placing on your body, you are probably not eating enough to meet the energy demands of your body. As previously stated, this behavior can cause a cortisol release. It is advised that people eat at 20% below their TDEE (total daily energy expenditure).
I recommend, first, that you decrease your cardio workouts, incorporate some strength training into your program, calculate your TDEE based on your new exercise routine, and reset your calorie goal to 20% below TDEE.
This is the principle to fat loss outlined in the New Rules of Lifting for Women. Following this structure, you will burn primarily fat. Weight loss will be slow, however, you will notice a dramatic change in body composition, ie. loss in inches.0 -
This happened to me, too; thanks for the question and replies. And good for both of us!!0
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cwolfman13 wrote: »It could also be that you're gaining muscle, which is denser than fat - the same size square of muscle would weigh more than the square of fat, just for an example.
You can't gain muscle at a calorie deficit and you don't build any substantive muscle mass with cardio. A male with pretty good genes might be able to put on 6-10 Lbs of muscle per YEAR if they were really hitting the weight room hard and maintaining and pretty spot on diet and a caloric surplus.
OP...your muscles are retaining water for repair.
Technically you can, but it's a lot more difficult to do at a deficit than at a surplus. I've been experiencing the same over the last few days after increasing the load of my strength training workout [I've gained 5 pounds so far while under a deficit]. I'm pretty sure that weight is a combination of water and waste, as muscles under repair tend to hold onto water to aid in the recovery process.0
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