Working out but gaining weight?! Don’t freak out, this is very common for those starting a new intense workout program. Here are 4 reasons that may be the cause of this weight gain.
1. Delayed Onset Muscle Soreness (DOMS) & Water Weight – DOMS is caused by microscopic tears in your muscle after intense exercise (don’t worry these are good tears and your body will repair them to make you better and stronger)! These tears can cause inflammation, soreness and increased water retention. With that said, it’s common to see the scale jump up to 10lbs when beginning a new workout program, scary I know, but keep in mind just because the scale is going up or staying the same, doesn’t mean you are not losing fat or inches. This weight gain is temporary so don’t give up! Give your body a few months to adapt to the exercise program. You might be one month away from seeing incredible changes if you just see it through. QUICK TIP – Ditch the scale and use measurements and photos instead to track your progress.
2. Diet – The saying “abs are made in the kitchen” couldn’t be more true. Without proper diet you will most likely not get the results you are looking for. When starting a new exercise program its common for your appetite to increase. Just because you are working out, doesn’t give you the freedom to eat anything you want. Take a good look at your diet and make sure you are fueling yourself properly. QUICK TIP – Eat lean, clean & green. Try and get .5-1 gram of protein per lb of your body weight and keep your sugar intake to 26 grams of less a day. These quick tips can take you a long way!
3. Gaining Muscle – When trying to lose weight, everyone’s mind goes straight to cardio, when they should be focusing on lifting weights. Weight training will change your body composition for the better and a lot of times burn more calories than cardio. Yes, cardio is important and does contribute to fat loss, but it will not leave you feeling more toned. Odds are if you put 2 identical body types next to each other (same height, weight and bone structure) and one only does cardio and the other does weight training, the person who weight trains is going to have the better body and be more fit and toned. When you start a weight training program its normal to put on some weight and to grain muscle faster then you are losing fat. Just stick to the program and soon you will be on your way to a strong toned body.QUICK TIP – Pick up the dumbbells and lift heavier to burn fat and tone up!
4. Overtraining – It makes sense that doing intense workouts everyday would lead to weight loss, but it can also have the opposite effect. It’s important to incorporate rest days into your weekly workout schedule. Overtraining can cause a plateau in your weight loss and even gain weight. QUICK TIP – Rest days are equally as important as workout days. Your muscles change and respond to your workouts when you rest.
All in all, working out does not make you fat…be patient, change takes time. No matter if takes you a few months or a year, it will be worth it!
“IF YOU ARE TIRED OF STARTING OVER,
STOP GIVING UP”
NOTE ** If after 4 months you are still not seeing results you might want to look into alternative workout programs and even consider consulting with a physician to see if the cause of weight gain is linked to other health factors.
For more health & fitness tips make sure to follow @scottsdalebodi & @nikkimetzger on Instagram & BODI’s Facebook page!
-Nikki
