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Why the Scale Goes Up When You Start a New Workout Plan (stolen from mfp)

Posted by on May. 13, 2012 at 4:14 PM
  • 10 Replies
4 moms liked this

 I seen this and thought i should share this with the group

 

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!

Created by MyFitnessPal - Free Calorie Counter

by on May. 13, 2012 at 4:14 PM
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Replies (1-10):
Lesgerm
by Leslie on May. 13, 2012 at 4:41 PM
Thank you! That's great info :)
Posted on CafeMom Mobile
ZakTuffMavsMom
by Bronze Member on May. 13, 2012 at 5:55 PM

Thankyou! I need to read that because I am going through a stall out on my weight loss even though I am doing all the right things. I just need to keep trucking along and it will come off

aprilsalcro
by Silver Member on May. 13, 2012 at 5:55 PM

glad you thought so.

aprilsalcro
by Silver Member on May. 13, 2012 at 5:56 PM

 

Quoting ZakTuffMavsMom:

Thankyou! I need to read that because I am going through a stall out on my weight loss even though I am doing all the right things. I just need to keep trucking along and it will come off

 I'm sorry mama. I hope turn around for you.

Created by MyFitnessPal - Free Calorie Counter

Christy619
by Christy on May. 13, 2012 at 6:35 PM

Thank you for posting this. Its a great reminder. I was getting ready to chuck my scale. lol 

Stefanie83
by Ruby Member on May. 13, 2012 at 6:40 PM
Thanks for sharing this!
Posted on CafeMom Mobile
darbyakeep45
by Darby on May. 13, 2012 at 7:27 PM

Thanks for sharing!

aprilsalcro
by Silver Member on May. 14, 2012 at 1:35 PM
Bump
Posted on CafeMom Mobile
charlotsomtimes
by Gold Member on May. 14, 2012 at 2:16 PM

Good info- but still pretty frustrating ;)

mom_of2_n_twins
by on May. 14, 2012 at 3:44 PM

BUMP!

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