Help! Why Does My Workout Cause Weight Gain?

You have been exercising, eating right, maybe you’ve even lost a few inches,
but when you step on the scale, (gasp!) it says you’ve gained a few pounds?
Wondering “why am I gaining weight while working out?” Don’t panic!!

“Gaining” a few pounds on the scale can be misleading, especially if you’re
doing all the right things.
Reason #1
Initial Weight Gain

When you start an exercise programme, your body naturally goes
through several changes in the first couple months.
A new exercise programme puts stress on your muscle fibres. This causes small
micro tears, also known as micro trauma, and some inflammation. Those two
conditions in your muscle fibres are the reason you may gain some weight. Your
body responds to the micro tears and inflammation and that may cause
temporary water weight gain. This is a healing response and causes short lived
changes on the scale.

So when you are starting a new exercise programme, donʼt overdo. Eat properly
and give your muscles the proper amount of rest in between sessions so they
can heal and rebuild.

The Have a Hart Fitness Centre offers small group training programmes in Eastbourne to help you reach your fitness goals: get fit, stay fit, lose weight, tone up.

Reason #1
Water Retention After Exercise – Water can alter your weight by as much as 10
pounds (or more).
Think you just lost a few pounds from that serious spin class? Don’t get too
excited—it’s just water loss due to sweat. And if you’re seeing a higher number,
that could be due to water retention (that sometimes happens after exercise).
The takeaway: the amount of water in your system has a heavy influence on the
number you see on the scale.

Reason #2
Change in Scale Mass
A lot of factors can influence your weight—including your workouts.
Have you ever noticed that right after (or even a day or two after) an intense
workout the scale goes up? That’s normal, and it doesn’t mean you’ve gained
weight!
A person’s scale mass is a combination of muscle, fat, bone, the brain and
neural tract, connective tissue, blood, lymph, intestinal gas, urine, and the air
that we carry in our lungs. Immediately after a workout routine, the percentage
of mass in each of these categories can shift as much as 15%.

Intense workouts cause variability on the scale due to factors like hydration
status, inflammation from muscle damage repair (we call this delayed onset
muscle soreness or DOMS), even the amount of intestinal by-product or urine
and blood volume.

The Have a Hart Fitness Centre offers small group training programmes in Eastbourne to help you reach your fitness goals: get fit, stay fit, lose weight, tone up. At

Reason #3
Water Retention After Exercise – Water can alter your weight by as much as 10
pounds (or more).
Think you just lost a few pounds from that serious spin class? Don’t get too
excited—it’s just water loss due to sweat. And if you’re seeing a higher number,
that could be due to water retention (that sometimes happens after exercise).
The takeaway: the amount of water in your system has a heavy influence on the
number you see on the scale.

The Have a Hart Fitness Centre offers fitness & exercise classes in Eastbourne including Indoor Cycling, Circuit Training & Yoga Pilates Fusion

I know it’s disconcerting, or even downright upsetting, when you see the
number on the scale increase, but…
The scale can’t tell you how much of your body weight is muscle versus fat,
which means if your goal is to improve your fitness level, the scale is not the
best tool for measuring improvements. If your goal is to improve your fitness,
then the scale should play a less important role and you should pay more
attention to objective measurement tools like body composition to track your
progress.
So, while weighing yourself can be one way to track your progress, it shouldn’t
be the only way. It certainly isn’t worth obsessing over with daily weigh-ins.
Don’t forget losing pounds on the scale does not mean that you are more fit—it
just means you are lighter!
Keep in mind that if you’re exercising but gaining weight, it could be that your
workouts are effective, but you need to get your diet in check to see significant
weight loss results.

At the Have a Hart Fitness Centre, we work together to determine the level of support you need to motivate you, what types of exercise will keep you engaged & interested, and how challenging you want it to be. 

To find out more about training with Have A Hart Fitness in Eastbourne email
mark@haveahart.co.uk or call Mark on 07580 983 570