Strength training combined with a reduced-calorie diet is an effective way to lose weight and keep it off. The American College of Sports Medicine recommends eight to 10 strength-training exercises with eight to 12 repetitions each two days per week to achieve and maintain weight loss. Regular weightlifting increases lean muscle mass and boosts metabolism even while the body is at rest. Unfortunately, it is common to experience an initial weight gain when beginning a strength-training program, and that can be frustrating.
Muscle
The biggest reason for gaining weight when you start weightlifting is that the body is building muscle faster than it is losing fat. Muscle is heavier and more dense than fat. Initially, muscle mass may increase at a rate that is faster than fat reduction, and that can lead to your scale going in the wrong direction.
Water Retention
It is typical for new exercisers to overdo it and become unpleasantly sore. Extreme soreness is a result of damage to the muscle tissue that causes swelling. Inflammation and swelling leads to water weight gain. In a 2002 article in the "Honolulu Star-Bulletin," Nutritionist Alan Titchenal writes, "This temporary retention of fluid can result in a 3- to 4-pound weight gain within a few days of the workout." It's important to ease into a strength-training program to give your muscles a chance to adapt.
Diet
Diet plays a huge role in weight loss. You need to limit your calories to see significant results. Dieters often have two major obstacles when they begin exercising. Exercise can make you feel hungrier. It's hard to stay on a calorie-restricted food plan when you feel hungry. When finishing a big workout, it's common to feel like you are deserving of a treat. Sabotaging your diet for a treat may undermine your weight-loss efforts.
The Facts
Even though it's discouraging to gain weight when starting a new exercise plan, it's important to stick with it. A strength-training program and a healthy diet can lead to inches lost and a higher metabolism. If you are upset by your initial progress, perhaps the best thing to do is follow the advice of Dr. Titchenal. He writes, "If you start up a new exercise regimen, ignore the scale for at least a month and rest assured that you are doing the right thing for your body."
References
- Nutrition ATC; Exercise Program Can Result in Quick Weight Gain; Alan Titchenal, et al.; Jan 2002
- American College of Sports Medicine; Physical Activity and Public Health Guidelines Frequently Asked Questopms and Fact Sheet Physical Activity For The Healthy Adult
- CBS News; Can Exercise Make You Gain Weight?; August 2009
- National Health Association; Does Muscle Weigh More Than Fat?; J. Novick; April 2009
Member Comments