Hard workout and weight gain next morning..
schustc
Posts: 428 Member
is there truth in this?
I am up today, about .75 of a pound, was expecting to be down, as a result I officially haven't lost anything this week - a FIRST for me
I have been seeing a trainer 3 x a week for 2 months (mostly, some days were missed by he or I due to sickness or other things)...
I'm not sure if this is a plateau, if it's workout related, if it's high sodium (had 3700 yesterday, 2000 of which was dinner alone - had a hot dog craving), or if it's potentially PMS. I'm grasping at straws.
I DID have a particularly hard workout yesterday. Was sore pretty much everywhere when I was done.
Help me not freak out on this too much
I am up today, about .75 of a pound, was expecting to be down, as a result I officially haven't lost anything this week - a FIRST for me
I have been seeing a trainer 3 x a week for 2 months (mostly, some days were missed by he or I due to sickness or other things)...
I'm not sure if this is a plateau, if it's workout related, if it's high sodium (had 3700 yesterday, 2000 of which was dinner alone - had a hot dog craving), or if it's potentially PMS. I'm grasping at straws.
I DID have a particularly hard workout yesterday. Was sore pretty much everywhere when I was done.
Help me not freak out on this too much
0
Replies
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Oh, yeah.
Hard workouts tear up your muscles (in a good way) and then cause you to retain water-- which causes you to gain weight.
DO NOT freak out.
DO NOT over eat!
Drink plenty of water, make sure you're getting an adequate amount of protein to help repair and build muscles. That "weight gain" is temporary.0 -
Oh, yeah.
Hard workouts tear up your muscles (in a good way) and then cause you to retain water-- which causes you to gain weight.
DO NOT freak out.
DO NOT over eat!
Drink plenty of water, make sure you're getting an adequate amount of protein to help repair and build muscles. That "weight gain" is temporary.
^
This0 -
Thanks for posting this, I had NO idea hard workouts may trigger a water weight increase.
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Thanks for posting this, I had NO idea hard workouts may trigger a water weight increase.
Yeah, don't worry about it-- it goes away in a couple of days and bears no relation to "real" (aka--food-related) weight gain. Just part and parcel of pushing your body a bit!0 -
Yes don't worry! This happens to me all the time. As someone else said drink lots of water and eat lots of protein and you'll be fine in a day or so. And you'll do all the better long term because of the hard workouts!0
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Good old water retention in the Muscle fibers to help repair them after weight training.... Had a Killer Back and Shoulder routine yesterday which left me unable to raise my hands above my head this morning... lol and just hop on the scale and am up a couple pounds... It will equal out tomorrow or the next day, just get your water in.... This happens to me all the time.....0
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Thank you everyone for your replies! it's just a bit frustrating having this be my first week with 0 lost. even half a pound I'd have taken, and yesterday i was down 3/4 of a pound, hoping to hit the 1 or 1.25 by today at least. The backslide really is disheartening.
I know i didn't eat enough to really gain 3/4 pound (my calories were around 1780 or something) and that was after the hard workout, so I KNOW I had a deficit of at least 800 or so. so it's not logical to think I really put on that weight, but it just plays with your head.
Thanks again..
Today is my cheat day (once a week), so will try to keep it in check and not go nuts.
Have good day all - and thank you again!
Tina0 -
... Today is my cheat day (once a week), so will try to keep it in check and not go nuts. ...
I'd be very careful with that. A "cheat" every once in a while isn't a cheat, it's a natural, healthy enjoyment of food. But once you setup a "cheat day" it's something you do each week whether you want to or not. Be careful of not falling into the "it's my cheat day, so I'll cheat" trap.
Keep up the great work!0 -
It's hard not concentrating on the number on the scale when you are just starting out. Even I am addicted to the scale. I look forward to stepping on it every morning!!! But if you are building muscle, the scale is not going to reflect your success. You have to be patient and wait 1 month, and then measure. There you will see your true success. By then your clothes should be fitting a bit different as well! Good luck from another scale junkie!!! :-)0
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Why are you focused so much on the scale? Looking every day is not the best habit. Weight fluctuates every day, it'll take a bit to see results from your workouts.0
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My trainer has me chart my heart rate and weight every morning. If my heart rate and weight are up higher than normal I have to have either a easy workout day, or a rest day depending on how high they are.
He feels it's a signal that your body needs a little more rest!0 -
... Today is my cheat day (once a week), so will try to keep it in check and not go nuts. ...
I'd be very careful with that. A "cheat" every once in a while isn't a cheat, it's a natural, healthy enjoyment of food. But once you setup a "cheat day" it's something you do each week whether you want to or not. Be careful of not falling into the "it's my cheat day, so I'll cheat" trap.
Keep up the great work!
Thank you - I'm actually re-thinking this. not necessarily because it's really hurt me - i'm still losing 1-2 per week, on AVERAGE - not including the flub this morning but the reality is, I end up eating some things that I could live without, and do it to up the calories.
Kind of a discovery thing. after eating really well for over a month, I allowed the cheat days. I still was losing ( a little slower though not sure if that was just the normal progression of slowing down)... but as a rule, I don't 'need' the extra calories. I mean, one meal, totally have what I want, sure. Maybe a little more lenient the rest of the day, but I had 900 calories for breakfast (400 of which were milk and protein powder) and I didn't really need it. I could have done with half the bagel with some PB on it for example and been fine.
I don't know. I'm half tempted to cycle the cheat day thing, and do one month with, one month without, to keep from slowing the metabolism, and also giving me something to look forward to. That way I'd have a higher weight loss one month, lower the next.
I have about a year of this to go, so changing it around now and then might keep it interesting.
Thank you!!
TIna0 -
Why are you focused so much on the scale? Looking every day is not the best habit. Weight fluctuates every day, it'll take a bit to see results from your workouts.
well, I weigh primarily to see how I am doing through the week, but, only really log my Saturday morning weight. in this case, I was disapointed because I lost zero for the week. I had higher hopes since i was 'down' yesterday, so it kind of deflated my expectations.0 -
It happened to me. I freaked. Was really in tears. It goes away in a few days. Keep doing what you are doing.0
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Sodium that high will also make you retain water... so keep that in mind. If you have a day with sodium in the 3000s, you are almost guaranteed to put on some water weight, at least temporarily. I think that is much more likely than the workout.0
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Interesting replies which are very helpful to me as well. I've tried almost every diet in the book over many years (and have been a yo yo dieter as a result) but have never counted calories until now. The greatest benefit of counting calories is that you don't need a 'cheat day'. I allow for the things I like, including chocolate (mini milky way bar 99 cals) and so far don't feel like I have denied myself anything. Thinking you have to 'cheat' is kidding yourself and setting you up for failure in the future. I eat out twice a week and even have the occasional chinese meal (but all within my calorie count). Good luck0
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.75 is nothing to start freaking out over. There are way to many variables that it can be from. Like you said, you worked hard yesterday and feel sore. Thats indication your doing something right. My weight can fluctuate up and down 2 pounds any given day. I certainly don't think anything of a 1 pound gain. Just keep being consistent and weigh yourself next week or in two weeks and go from there.0
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I think its just water weight. There has been times when I would do a hard workout for a week, gain weight, then the next week I am down 2 lbs from the previous weight. You probably won't know your true weight unless you don't workout for 2-3 days then weigh yourself. However, that weight can stay with you for about a week or so.0
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Oh, yeah.
Hard workouts tear up your muscles (in a good way) and then cause you to retain water-- which causes you to gain weight.
DO NOT freak out.
DO NOT over eat!
Drink plenty of water, make sure you're getting an adequate amount of protein to help repair and build muscles. That "weight gain" is temporary.
Yup! Sometimes, the water weight will stick with you for a few days if you keep pushing yourself hard everyday! Don't panic! A member once said "If it isn't TDEE+3500, it's just water, bro!"0 -
Thank you so much for posting this. Some good information, that I did not realize. Will make seeing a small increase not quite so scary.0
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Why are you focused so much on the scale? Looking every day is not the best habit. Weight fluctuates every day, it'll take a bit to see results from your workouts.
well, I weigh primarily to see how I am doing through the week, but, only really log my Saturday morning weight. in this case, I was disapointed because I lost zero for the week. I had higher hopes since i was 'down' yesterday, so it kind of deflated my expectations.
Fair enough!! Bad timing for weighing in, I guess! I hope you see some loss soon 0 -
Ok - so I didn't do my 'cheat' day yesterday (though I probably could have) - I did have a bit more than normal, but didn't go nuts...
and this morning.. WHAM! down 2.8!!!! So it was DEFINITELY WATER! I was so EXCITED!. Ok, eating oatmeal for dinner nights in a row probably didn't hurt either (LOL!)
SO I debated on logging it since Saturday is My official weigh day, but decided what the Heck. It's a moral booster and motivator, and makes me feel good, and was a NICE Drop, so I logged it anyhow. I'll still stay with saturdays as official weigh days. at least I plan on it. since I work out Mon-Wed-Fri, saturdays may tend to have higher weights if this turns out to be a trend.
For those of you who were glad to see this thread, I felt it was particularly important to post this and share the info. For those who were supportive to help me through the downswing - thank you again!
Tina0 -
This opened my eyes when I read this article from Chalean Johnson about some weight gain while weight lifting. Makes total sense when explained this way and made me not beat myself up so much gaining a few pounds when working so hard!
Gaining Weight? Ugghhhh
Posted by jbiehl20 on Apr 16, 2011 in Motivation | 0 comments
Check out the article written by one of our Beachbody trainers Chalene Johnson. Ever wondered why you gained weight when you started a new workout program?
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!
When to be concerned:
If you experience a significant weight gain (exceeding 5 pounds) that does not begin to decrease rapidly after the second week, guess what it is? I’ll give you one hint… you put it in your mouth and chew it. You know it! Your food (or calorie-laden beverages). News flash, friends… exercise doesn’t make you gain weight. Consuming more food than you burn makes you gain weight!
So if after two weeks you are not losing weight and have gained weight that’s not coming off, it’s time to take a close and honest look at your food intake. Start using SparkPeople’s Nutrition Tracker regularly, and be honest.
Moral of the story:
Be patient young grass hopper. You’ll be lean and mean in no time0 -
thank you0
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^^^^^Oh, yeah.
Hard workouts tear up your muscles (in a good way) and then cause you to retain water-- which causes you to gain weight.
DO NOT freak out.
DO NOT over eat!
Drink plenty of water, make sure you're getting an adequate amount of protein to help repair and build muscles. That "weight gain" is temporary.
THIS0 -
Omg I love you. I weigh myself in the mornings and when I see an increase (without a drop in body fat) after working my *kitten* off I get so dejected.Oh, yeah.
Hard workouts tear up your muscles (in a good way) and then cause you to retain water-- which causes you to gain weight.
DO NOT freak out.
DO NOT over eat!
Drink plenty of water, make sure you're getting an adequate amount of protein to help repair and build muscles. That "weight gain" is temporary.0 -
Since I posted this about a month ago I figured it was fair to follow up - I lost about 11 pounds in June (about 1 month from this post.)
So it was definitely water weight, and no worries! had many ups and downs (had an up today as well) but it all evened out - it's all good!
Thanks again for all the positive replies!!
Tina0 -
Limit your weigh-ins to twice per week. It is natural for your body weight to vary anywhere from 2-5 pounds on any given day - don't freak out about it. As already stated, hard workouts will make you retain water.0
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Oh my god!!! I am sooo happy I read this today! I started at a new eating plan of very clean eating, and cutting out the "white" stuff (no white bread, pasta, rice, potatoes, or added sugars". The first week I was down 6.2 pounds. I also started a new "bootcamp" gym to give myself an extra kick in the butt. Yesterday was my 3rd workout, and it was by far the toughest yet. I woke up really sore, and stepped on the scale hoping to see a small payoff, but was up 3 lbs. I wanted to throw the scale straight out the bathroom window! This made me feel so much better to know that this could be the reason, and not because I'm failing! Thanks guys!0
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