Temporary weight gain with exercise is usually transient and shouldn't raise any concerns. It does not necessarily mean that body fat has increased. Your body changes physiologically when you exercise, including water retention, an increase in blood volume, and muscle inflammation.
in the short term, yes, it's probably mostly water. Muscle burning workouts cause water retention as part of the healing process, and your weight can fluctuate by about 5 lbs a month based on hormone cycle, what you've eaten recently, etc.
But the reason for it is simple: Weight training builds lean muscle mass, which is denser than body fat. A pound of lean muscle mass and a pound of body fat tissue might weigh the same, but they take up different amounts of space.
This water retention phenomenon usually lasts 2-3 weeks while your muscles get accustomed to the new routine.
Yes, it's common to experience temporary weight gain before starting to lose weight, especially when beginning a new exercise or diet routine. This can be due to factors like water retention, muscle gain, or changes in eating habits.
Muscle is denser (meaning a lot less fluffy) than fat, says Dr. Calabrese. Put another way, 10 pounds of muscle takes up a lot less space than 10 pounds of fat. So, as you start working out regularly and building strength, the new muscle you build may eventually weigh more than the fat you've burnt off.
Stage 1: Fast weight loss
In the beginning, weight loss happens pretty rapidly. Over a period of 4-6 weeks, you'll likely see a noticeable difference in your body weight [1] — either on the scales or by the way your clothes fit.
“Bloating after exercise should only last for a maximum of a couple of hours. If you're suffering from regular or severe bloating or you've noticed a change in your digestive tract such as different or painful bowel habits then it might be more than just exercise and you might need this to speak to your GP.”
High intensity exercise could lead to weight gain, researchers say. A recent animal study suggests that intense exercise may unexpectedly contribute to weight gain by reducing subsequent physical activity and lowering body temperature.
Keep in mind that this weight gain might be temporary as your body transitions to a healthier, stronger body composition. Other reasons you might be gaining weight from exercise and healthy eating are drinking more water, increasing your salt intake or heightened appetite.
For beginners, you can expect to see initial changes in strength and endurance within 4-8 weeks of consistent participation in fitness classes. These initial gains can be highly motivating, improving your physical strength and cardiovascular endurance and providing a solid foundation for future progress.
Your Body Is Holding On to Water Weight
But because glycogen binds with water to fuel muscles, that water can increase your weight slightly in the initial weeks of a new workout routine.
When you start to exercise regularly, your body accumulates glycogen, stored in water, to better adapt to your activities. After about one month, the normal situation should be restored. Water retention may also occur during the summer.
If you're asking yourself, “Why am I gaining weight when I barely eat,” several factors may be at play. Your body may be holding onto fat stores if your eating habits are inconsistent or restricted. Or, your weight gain may be the effect of a sedentary lifestyle, medical condition, or long-term stress.
Water weight is not usually a cause for concern, but it can be uncomfortable and recurring. Reducing salt and carbohydrate intake, keeping hydrated, and frequently exercising are all good ways to lose water weight and prevent it from returning.
Increased muscle mass
After your workout, your body works to repair these tears, allowing your muscles to get bigger and stronger. So even though you may be losing fat, you're gaining muscle. You might feel slimmer, even as the number on the scale rises.
“Gastric emptying slows down as blood is redirected to more critical areas, such as the muscles,” she explains. For some people, this may result in a bloated feeling at the end of a workout, particularly after high-intensity exercise or super-challenging core moves.
Mostly, losing weight is an internal process. You will first lose hard fat that surrounds your organs like liver, kidneys and then you will start to lose soft fat like waistline and thigh fat. The fat loss from around the organs makes you leaner and stronger.
As a rough guide, you'll probably notice some initial changes in the first four to six weeks, but longer-term changes (what you're working toward) will often take around eight to 12 weeks. The good news is that you're likely to start feeling better quickly.