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    How to lose weight while strength training

    Posts: 4 Member
    edited November 2024 in Health and Weight Loss
    Hey!
    A week ago I started working with a personal trainer. We do a lot of strength training using weights. So far I can see and feel a little difference in the composition of my body which I am happy about HOWEVER I've gained 2 pounds.
    I meet with the trainer 3 days/week and I did my own cardio 2 days/week. Why am I gaining instead of losing?!!!? Is it water weight from being sore? Please help

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    Replies

    • Posts: 888 Member
      Water weight. It's normal. Remember this is a long term process. Make sure you take body measurements!
    • Posts: 4 Member
      But its been a week? when will the water weight leave
    • Posts: 28,055 Member
      My scale shot up 7 pounds when I started working out. It was water weight. Came off in a few weeks.
    • Posts: 4 Member
      I know I need to do better keeping track of a calorie deficit but ive been eating healthy for sure. Is there anything else I can do to lose weight while strength training?
    • Posts: 17,562 Member
      amerri14 wrote: »
      I know I need to do better keeping track of a calorie deficit but ive been eating healthy for sure. Is there anything else I can do to lose weight while strength training?

      Start logging your food consistently and accurately. The water may stick around for a couple more weeks as your muscles recover from this new stress, but after that you'll start seeing losses.
    • Posts: 9,811 Member
      amerri14 wrote: »
      But its been a week? when will the water weight leave

      It could take anywhere from a few weeks to a few months. Just keep going... try not to focus too much on the scale right now. So it may "look" like a stall since the water weight can mask your losses, but you will lose provided you are continuing to eat in a deficit.
    • Posts: 29,136 Member
      amerri14 wrote: »
      I know I need to do better keeping track of a calorie deficit but ive been eating healthy for sure. Is there anything else I can do to lose weight while strength training?

      get a food scale and weigh, measure, log everything.
    • Posts: 2,246 Member
      amerri14 wrote: »
      But its been a week? when will the water weight leave

      Could take more than a month. Even two.
    • Posts: 14,260 Member
      This question is asked and answered at least a dozen times per week on this board. If you are eating in a deficit it is water weight, which may hang around for several weeks. If you are eating in a deficit you are still losing fat and need to wait it out.
    • Posts: 5 Member
      edited June 2017
      maybe you lose fat , but gain on muscles who are heavyer than fat, normal you gain weight. Once your metabolism stabilised after your body changes you will lose weight.
    • Posts: 1,306 Member
      amerri14 wrote: »
      But its been a week? when will the water weight leave

      Water weight for muscle repair is good. Don't be so anxious. It's your body doing what it's supposed to do.
    • Posts: 840 Member
      I wouldn't worry about too much unless it becomes a trend over a month or so. I started strength training, personal training and losing weight at the same time. Works well for me. I love the fact that as I lose weight I can see the muscle that was hidden. Never again would I lose fat before starting strength training.
    • Posts: 4,571 Member
      Yeah, maybe it's water. But if you keep gaining and say "but I'm eating healthy though", while not logging calories, then there might be a time when the answer is no longer "it's just water".

      So how do you lose weight while you lift? You lift in a deficit. And if you can't get into a deficit without proper logging of food, you log your food. I suggest logging food.
    • Posts: 10,146 Member
      amerri14 wrote: »
      But its been a week? when will the water weight leave

      If you continue challenging your muscles so that your body needs the water for repair, it never really "leaves." But eventually you lose enough fat to make up for it, and the scale starts down again.
    • Posts: 22 Member
      amerri14 wrote: »
      Hey!
      A week ago I started working with a personal trainer. We do a lot of strength training using weights. So far I can see and feel a little difference in the composition of my body which I am happy about HOWEVER I've gained 2 pounds.
      I meet with the trainer 3 days/week and I did my own cardio 2 days/week. Why am I gaining instead of losing?!!!? Is it water weight from being sore? Please help

      HI.

      One thing to keep in mind when strength training is that muscle weighs more than fat. while strength training, weight is not necessarily the best measurement. Instead, focus on your muscle to body fat ratio.

      Here is a link that should help. http://convertxy.com/index.php/bodyfat/

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