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.
The usual culprit of short-term weight fluctuations is just water retention though. If you have an especially tough workout, your muscles experience microtears. To repair the tears, your body recruits more fluid to aid in the healing process. This can result in a several pound gain on the scale.
Yes, it is normal for some people to experience initial weight gain before beginning to lose weight, especially when starting a new exercise program or changing dietary habits. This can be due to factors like temporary water retention, muscle gain, or changes in glycogen stores.
Especially in the first days and weeks of a new workout routine, your body is going to retain water. In most cases, it goes down within a few days.
As your body composition changes, so will your weight. Muscle is more dense than fat — as you get stronger, your muscle fibers get denser, which may lead to a heavier weight even as you lose fat and tone up.
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.
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.
“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.”
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.
Working out can cause short-term weight gain as your muscle mass increases. Post-workout inflammation may cause temporary weight fluctuations. Workout plateaus, supplement use, and dietary changes can also stall your weight-loss efforts. Try not to obsess over the number on the scale.
After you maintain your new, lower weight for 6 months, you can repeat the cycle and reset your set point again by losing another 10%. Through small, gradual changes in your daily habits, you'll be able to stay at that new, lower weight for the rest of your life.
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.
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.
Weight loss should occur when you eat fewer calories than you burn. Increasing physical activity while limiting your calories will increase your rate of weight loss.
The 30/30/30 is a weight loss method that involves eating 30 g of protein within the first 30 minutes of your day and following it with 30 minutes of light exercise. This morning routine is rooted in sound science, and it could be a good way to increase your capacity to burn fat while keeping lean muscle.
It's usual to suffer a brief weight gain following physical exercise as a result of things like water retention, inflammation, and muscle glycogen replenishment. The length of this weight increase, though, is usually brief and goes away in a few days.
This is because exercise—especially higher-intensity exercise—can produce a temporary inflammatory response in your body. This can also trigger temporary water retention.
Men's bodies generally respond to dieting by the loss of more weight at their trunk and women typically shed the excess weight from the hips area. The causes of it are related both to hormonal influence and the application of whole-body composition.
Noticeable Changes (Months 2-3): After two to three months of consistent training, you'll likely start seeing more significant muscle size and strength changes. At this time, many people notice that their muscles appear fuller and more defined.