Intense Exercise And Weight Gain

[Catracks 865]

For us folks just starting out on an exercise regimen, there is a nasty little surprise: Weight stall or gain. It's all over the internet. I've been on 3 very strenuous hikes and they have caused me to gain a couple pounds immediately after. I know I'm healthier, but it's disconcerting.

I have been reading fitness articles like this one and the articles on the right hand side of the article below. They are all about weight gain and exercise:

http://www.livestrong.com/article/378472-why-am-i-gaining-weight-with-exercise/

Now they make a very good point. We should be all about fat-loss as opposed to weight-loss. They also say in some of the other articles that the high intensity exercise that I prefer may not be the best for me because of anaerobic verses aerobic training and a host of other factors like Water retention, muscle mass and glycogen storage.

It's just not as simple as burning more calories than you take in.

I walk everyday and hike on the weekends. Should I increase my daily workouts? Decrease my weekend workouts? Mix it up more or stay on the same schedule? Increase the mileage and intensity of the hikes? Decrease it?

I honestly do not know what to do.

[Lissa 2,631]

This is where we really have to get over that dang scale! I "want" to weigh 170, and I just hit the 100 pounds lost mark. But, I'll be happy at whatever weight I end up at if I am fit and healthy, whether that weight is 170 or 220.

I read a really good article yesterday on www.nerdfitness.com (cool reading, check it out) about a gal who lost from 170 down to 117, but wasn't happy or healthy. When she added strength training to her routine, she gained about 30 pounds, but her size went down while her muscle mass increased. She looks fabulous at 141, but looking at her you'd never guess that she weighed that much! I believer her name is Stacy.

[4ALongerLife 329]

Congratulations Lissa on meeitng the 100 lb weight loss mark! That's amazing!

Catracks, I suggest varying your routine. I'm having to do it lately as I find I do what I normally love and my body's gotten used to it. "shake it up a bit" and vary your exercises. Also take your measurements and in a month see how they've changed. Make sure you are getting enough Water (which I personally struggle with).

Good luck!

[Catracks 865]

Yes, Water. I never get enough Water and I suppose my body really holds onto what I do get. I'm going to add the Tae Bo and some biking in.

Lissa, I can't find the specific article. They do like Legos on that site. Very clever.

It would probably be a lot more simple if I just concentrated on eating right exclusively, but my pulse and blood pressure have come down ever more and I feel even better.

[4ALongerLife 329]

Hey Cat, do you use mfp? It's helping me and I do suggest food journaling in some way.

I'm doing crystal light in my waters and trying to get in 3 big cups a day (that's 28 oz in each). Crystal lights are 10 calories in a pkg (one sleeve). I also like fruitH2O Water in peach. It's like biting a peach - very good whenever it's reallllly cold.

Remember you are changing your life - you are healthier, but with a bit of "tweaking" - girl we can AND WILL do this!

And yes, cute legos... but I can't find it either grrr.

[AliveAgain 283]

Thanks for posting this, Catracks. I've been experiencing the same thing myself, wondering why the scale doesn't seem to be moving like it used to when I seem to be working out harder. I noticed I'm still drinking plenty of fluids (80oz or more each day) but didn't seem to be peeing as much as I once was. Perhaps my body is holding some Water weight for the extra endurance?

I have to remind myself that my biggest reason for doing this was to lose weight to be healthier and to participate more in life, in fun things that I used to enjoy. So long as I'm able to do that, I feel confident the scale will move with time.

[LilMissDiva Irene 3,282]

I do mix up my workouts daily. I rarely do the same workout 2 days in a row unless you consider walking a workout. That's the only one I'll do consecutively. I absolutely do stall or gain weight when I'm working out hard core. If I'm not getting my 7th day of rest I will retain Water like no one's business. However once I take one or two days off from working out my body will lose the weight on the scale and all is right with the world again.

Also, the more conditioned you get to working out, the harder it is to get fat loss.

Weight is a tricky thing, especially if your body is considered in athletic condition. I'm 5'7, I weigh 169 Lbs and yet my Body Fat is 18%. My BMI is still over in the overweight category. Go figure!?! I really don't have any fat to lose, unless I chose to lose another 5 or 10 Lbs. Which I don't want to, and will choose not to.

[Catracks 865]

Hey Cat, do you use mfp? It's helping me and I do suggest food journaling in some way.

I'm doing crystal light in my waters and trying to get in 3 big cups a day (that's 28 oz in each). Crystal lights are 10 calories in a pkg (one sleeve). I also like fruitH2O Water in peach. It's like biting a peach - very good whenever it's reallllly cold.

I have been using MFP daily, but I haven't been adding in the exercise because I didn't want to pay attention to the net calories. I drink almost exclusively Crystal Light. I like the orange sunrise, the lemonade and the strawberry.

Perhaps my body is holding some Water weight for the extra endurance?

I have to remind myself that my biggest reason for doing this was to lose weight to be healthier and to participate more in life, in fun things that I used to enjoy. So long as I'm able to do that, I feel confident the scale will move with time.

Yes, there was information that your muscles will retain the water when healing and also as storage because you body expects you to go through another round. That's why it takes so long to lose that water weight.

It was exhilarating to have finished those hikes. I am doing the things I used to love and had missed for so long, but I am also very goal oriented when I latch onto something and the weight loss has been that goal. Maybe a revise not that I have fitness goals too? Yes, the scale will move. Just perhaps not as quickly?

Weight & BMI are such horrid indicators of overall fitness, it's sickening.

Bingo!

Also, the more conditioned you get to working out, the harder it is to get fat loss.

Weight is a tricky thing, especially if your body is considered in athletic condition. I'm 5'7, I weigh 169 Lbs and yet my Body Fat is 18%. My BMI is still over in the overweight category. Go figure!?! I really don't have any fat to lose, unless I chose to lose another 5 or 10 Lbs. Which I don't want to, and will choose not to.

Really? Gulp! You're body gets resistant to fat loss? Boy that seems counter-intuitive, but this stuff is really confusing. Oh wait: You mean as your body gets conditioned to the workout you've been doing? That's why you have to mixed it up and step it up?

Wow.

You look great BTW.

[LilMissDiva Irene 3,282]

IReally? Gulp! You're body gets resistant to fat loss? Boy that seems counter-intuitive, but this stuff is really confusing. Oh wait: You mean as your body gets conditioned to the workout you've been doing? That's why you have to mixed it up and step it up?

Wow.

You look great BTW.

Well... not EXACTLY like that. What I mean is, the more your body is used to working out - the more you have to workout your body to continue to get results. It's about raising your pulse to certain levels with cardio, and the more fit you are the more energy it takes to do that. However, the best way to burn fat is to build muscles. That's what I'm doing now. And again, the more muscles you build, the more you have do to build more.

Thanks for the encouragement too!

[PdxMan 4,292]

Lissa, I could not find the article about Stacy, but I did read the article "Good Enough." Also a great one. I am bookmarking that site.

Straightforward and no BS. Gotta love it.

Catracks, I guess my question for you is what are you looking to do? Loose weight or become fitter? While not mutually exclusive, there is a difference. I'm guessing Lissa's article about Stacy probably delves into that. If you are not going to be happy being 150 pounds with musculature, then you are going to want to focus on more of a cardio plan. but if you are OK with the previous, then it would be a different exercise routine.

I would suggest a personal trainer to give you a plan to meet your goals. But as Lissa says, ditch the scale. If you are exercising and doing the right thing food wise, then what do the numbers on the scale mean?

[DadTo2 152]

This is where we really have to get over that dang scale! I "want" to weigh 170, and I just hit the 100 pounds lost mark. But, I'll be happy at whatever weight I end up at if I am fit and healthy, whether that weight is 170 or 220.

I read a really good article yesterday on www.nerdfitness.com (cool reading, check it out) about a gal who lost from 170 down to 117, but wasn't happy or healthy. When she added strength training to her routine, she gained about 30 pounds, but her size went down while her muscle mass increased. She looks fabulous at 141, but looking at her you'd never guess that she weighed that much! I believer her name is Stacy.

Lissa,

I think this may be the article on nerdfitness.com you're talking about: Meet Staci: Your New Powerlifting Superhero

Great topic and responses by the way!

Eric

[PdxMan 4,292]

Great article. Thanks for the link, Dad.

[Catracks 865]

Catracks, I guess my question for you is what are you looking to do? Loose weight or become fitter? While not mutually exclusive, there is a difference. I'm guessing Lissa's article about Stacy probably delves into that. If you are not going to be happy being 150 pounds with musculature, then you are going to want to focus on more of a cardio plan. but if you are OK with the previous, then it would be a different exercise routine.

I would suggest a personal trainer to give you a plan to meet your goals. But as Lissa says, ditch the scale. If you are exercising and doing the right thing food wise, then what do the numbers on the scale mean?

I have to do things I enjoy like walking, hiking, swimming, kayaking or biking. Weight training as in lifting cannot keep me focused. Same with ellipticals and treadmills. I like Tae Bo, because it's fun to punch and kick :-) I want muscle, cardio fitness and weightloss. I wouldn't mind extra pounds if it meant that I was fit and toned.

Personal trainer. That must be expensive. Do they just carve out a routine and let you have at it? or do they stand over you like I think what happens in The Biggest Loser? (I've never seen it). I've never had a personal trainer.

Greedy huh?

[PdxMan 4,292]

You can just do one session with a trainer to get a routine. Yes, you can have those that stand over you and yell at you, if you'd like, but that is expensive and I know you have some smarts about you, so once you are given your routine, you can follow it yourself.

San Dimas ... you're going to have a ton of them at a variety of price ranges. Make a few calls, let them know what you want and see what they charge. This way, when you are working out, you are doing so efficiently and not wasting your time and efforts.

[Catracks 865]

I read the Staci article. I guess I'm on a modified paleo diet. I don't demand grass fed and wild caught. I also eat a lot of dairy. I think some cultures have adapted to dairy over the years while some haven't. Most Asian people I know are lactose intolerant. I have cut the sugar (except for my tiny bit of dark chocolate) and do not really eat processes foods except for my sunflower whole wheat crackers and those raisin rosemary crackers from Trader Joe's. mmmmmmmm.

You can just do one session with a trainer to get a routine. Yes, you can have those that stand over you and yell at you, if you'd like, but that is expensive and I know you have some smarts about you, so once you are given your routine, you can follow it yourself.

San Dimas ... you're going to have a ton of them at a variety of price ranges. Make a few calls, let them know what you want and see what they charge. This way, when you are working out, you are doing so efficiently and not wasting your time and efforts.

What I need is a drill sergeant. "More PT SGT, more PT. I like it, I love it, I want more of it! ARRRRRRGGGGGHHH" &c.

Yes, I see them out there on the web. Can't hurt to give it a try.