Toning... Gaining weight?

In simple terms, strenuous exercise damages the muscles (dont worry - its a good thing, and its why the body builds them back stronger). In order to repair the damage, the body uses water to transport nutrients to the muscles. This results in increased water retention, and it can be very significant depending on how much you are lifting.

Also, keep in mind that "toning" is sort of a myth. There is only one way to make your muscles more pronounced and that is to increase the size of them. Dont be afraid to (safely) lift heavy weights for lower repetitions. You'll build size and strength more quickly. Trust me, you wont get "bulky" from lifting weights. If it was that easy every guy you see in the gym would be jacked and female bodybuilders wouldnt need to take loads of steroids

ErryDayImHustlin wrote: »

In simple terms, strenuous exercise damages the muscles (dont worry - its a good thing, and its why the body builds them back stronger). In order to repair the damage, the body uses water to transport nutrients to the muscles. This results in increased water retention, and it can be very significant depending on how much you are lifting.

Also, keep in mind that "toning" is sort of a myth. There is only one way to make your muscles more pronounced and that is to increase the size of them. Dont be afraid to (safely) lift heavy weights for lower repetitions. You'll build size and strength more quickly. Trust me, you wont get "bulky" from lifting weights. If it was that easy every guy you see in the gym would be jacked and female bodybuilders wouldnt need to take loads of steroids

The bolded isn't necessarily true. You don't need to make your muscles bigger for better definition, you need to lower your BF%.

Do as is said above, eat at a deficit, and lift heavy, but you won't necessarily build strength (outside of some noob gains), what you'll do is maintain muscle. In a deficit we lose water, fat, and muscle. In order to limit the muscle loss, heavy lifting and protein is recommended so we lose mainly water and fat. By losing mainly water and fat while Maintaining muscle, we uncover that maintained muscle by lowering our BF%, giving us better muscle definition or "tone".

RGv2 wrote: »

ErryDayImHustlin wrote: »

In simple terms, strenuous exercise damages the muscles (dont worry - its a good thing, and its why the body builds them back stronger). In order to repair the damage, the body uses water to transport nutrients to the muscles. This results in increased water retention, and it can be very significant depending on how much you are lifting.

Also, keep in mind that "toning" is sort of a myth. There is only one way to make your muscles more pronounced and that is to increase the size of them. Dont be afraid to (safely) lift heavy weights for lower repetitions. You'll build size and strength more quickly. Trust me, you wont get "bulky" from lifting weights. If it was that easy every guy you see in the gym would be jacked and female bodybuilders wouldnt need to take loads of steroids

The bolded isn't necessarily true. You don't need to make your muscles bigger for better definition, you need to lower your BF%.

Do as is said above, eat at a deficit, and lift heavy, but you won't necessarily build strength (outside of some noob gains), what you'll do is maintain muscle. In a deficit we lose water, fat, and muscle. In order to limit the muscle loss, heavy lifting and protein is recommended so we lose mainly water and fat. By losing mainly water and fat while Maintaining muscle, we uncover that maintained muscle by lowering our BF%, giving us better muscle definition or "tone".

Ok I’m also having this problem. I do cardio 3/4 times a week and lift 3. I had not exercised in years. I’ve actually gained 2 pounds. I’m eating at a deficit...but how much muscle can a “noob” gain in a month? I can see obvious muscle gains in my thighs and butt (it was a pancake before) so I’m hoping it’s just muscle gain but it still bothers me that there is no scale loss.

kshama2001 wrote: »

MichaelaSenft wrote: »

RGv2 wrote: »

ErryDayImHustlin wrote: »

In simple terms, strenuous exercise damages the muscles (dont worry - its a good thing, and its why the body builds them back stronger). In order to repair the damage, the body uses water to transport nutrients to the muscles. This results in increased water retention, and it can be very significant depending on how much you are lifting.

Also, keep in mind that "toning" is sort of a myth. There is only one way to make your muscles more pronounced and that is to increase the size of them. Dont be afraid to (safely) lift heavy weights for lower repetitions. You'll build size and strength more quickly. Trust me, you wont get "bulky" from lifting weights. If it was that easy every guy you see in the gym would be jacked and female bodybuilders wouldnt need to take loads of steroids

The bolded isn't necessarily true. You don't need to make your muscles bigger for better definition, you need to lower your BF%.

Do as is said above, eat at a deficit, and lift heavy, but you won't necessarily build strength (outside of some noob gains), what you'll do is maintain muscle. In a deficit we lose water, fat, and muscle. In order to limit the muscle loss, heavy lifting and protein is recommended so we lose mainly water and fat. By losing mainly water and fat while Maintaining muscle, we uncover that maintained muscle by lowering our BF%, giving us better muscle definition or "tone".

Ok I’m also having this problem. I do cardio 3/4 times a week and lift 3. I had not exercised in years. I’ve actually gained 2 pounds. I’m eating at a deficit...but how much muscle can a “noob” gain in a month? I can see obvious muscle gains in my thighs and butt (it was a pancake before) so I’m hoping it’s just muscle gain but it still bothers me that there is no scale loss.

It's normal for you to retain water when you start a new exercise program. This usually comes off in a few weeks. You certainly did not gain two pounds of muscle in a month.

(Does someone have the link to how much muscle men and women can gain in a month under optimum circumstances?)

Yep, what she said. Have you taken measurements to indicate you're actually gaining muscle, even then the water retention can make you "swolen" for a short time.