Weight gain when starting weight exercise

  • Dickerydock

    Posts: 3

    Sep 13, 2012 8:36 PM GMT
    Hi, I have been going to the gym for about half a year and been losing weight using the arc trainer, treadmill, bike, etc.
    I have lost weight every week, and at 165 (from 195) I thought I should tone up my body while still doing my regular routine.
    Three weeks ago I added the abs, hips, leg weight exercises, and with each week I've actually been gaining weight.
    Is this normal?

    I have went from 165 to 175 in three weeks without any change in my diet or daily exercise routine other than the weight exercises.
    I've read that water weight accumulates as your muscle become used to the strain and that it will go away, but instead of the weight going away, it's increasing every time I weigh myself.

    How long does it take for my body to release this water weight?
    It's kind of distressing when I worked hard to lose weight for my weight to be increasing each time I weigh in. :/

    Thanks!
  • iErik

    Posts: 54

    Sep 13, 2012 9:02 PM GMT
    When you're doing exercises on cardio equipment, as you said the arc trainer, treadmill and bike, you were probably burning off fat, but also lean muscle mass. With the addition of weight-based exercises, your body is slowly gaining lean muscle mass.

    You don't list how tall you are, so it's hard to tell whether or not you were obese/overweight to begin with, but even now, if you were around 5' 10", you'd be at relatively normal weight.

    If you can, try finding out your body fat composition. The scale can only tell you so much. Don't try to look at it in terms of how much you weight, but how much fat mass vs. lean muscle mass you have. It's why people who are obese/over weight and people who are muscular can be around the same weight, but look totally different.
  • Dickerydock

    Posts: 3

    Sep 13, 2012 10:00 PM GMT
    Thanks for the reply - btw, I'm 5'9.

    Could I have really gained 10 pounds of muscle that quick? wow!
  • iErik

    Posts: 54

    Sep 13, 2012 10:24 PM GMT
    Well, if you an gain fat mass easily, you can also gain lean muscle mass all the same. You said you a) did it over the span over three weeks, and b) added exercises for legs with weights. The legs are one of the bigger muscle groups in your body, and when you work them out, you release testosterone which aid in muscle growth, so it's entirely possible to gain 2-3lbs of lean muscle mass a week.
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    Sep 13, 2012 10:28 PM GMT
    Dickerydock said
    I have went from 165 to 175 in three weeks without any change in my diet or daily exercise routine other than the weight exercises.
    I've read that water weight accumulates as your muscle become used to the strain and that it will go away, but instead of the weight going away, it's increasing every time I weigh myself.

    How long does it take for my body to release this water weight?


    That ain't water weight, Regina George. Your body composition and body weight is ENTIRELY dependent on diet. ENTIRELY. Exercise simply speeds your metabolism and strength training funnels how you use the energy from your food intake to increase muscle mass which increases your caloric expenditure. If you want to lose weight you need to track your caloric intake and create a caloric deficit (i.e. eat less).
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    Sep 13, 2012 11:22 PM GMT
    Dickerydock saidHi, I have been going to the gym for about half a year and been losing weight using the arc trainer, treadmill, bike, etc.
    I have lost weight every week, and at 165 (from 195) I thought I should tone up my body while still doing my regular routine.
    Three weeks ago I added the abs, hips, leg weight exercises, and with each week I've actually been gaining weight.
    Is this normal?

    I have went from 165 to 175 in three weeks without any change in my diet or daily exercise routine other than the weight exercises.
    I've read that water weight accumulates as your muscle become used to the strain and that it will go away, but instead of the weight going away, it's increasing every time I weigh myself.

    How long does it take for my body to release this water weight?
    It's kind of distressing when I worked hard to lose weight for my weight to be increasing each time I weigh in. :/

    Thanks!


    Don't fight what is normal: if you are a young guy, healthy, eat right, and such, you'll gain muscle, have stronger bones, and grow older gracefully. Don't fight it.

    Read up on sarcoplasmic hypertrophy. It's not a bad thing. It's you, being a guy, which is a good thing.
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    Sep 13, 2012 11:27 PM GMT
    Forget about what the scales say for a minute.

    How do you look and feel?

    Do you look bloated when you look in the mirror - like the weight you are gaining is fat?

    Do you feel better or worse?

    The scales aren't the only measure you should be considering. Do a body fat% workup.

    You may have gained a few pounds, but you body fat% may have gone way down.

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    Sep 14, 2012 12:35 AM GMT
    Taking before and after pictures and comparing your body fat percentages are the only two ways you'll find out if you gained muscle or fat. If you gained 10 pounds my guess is that it was some muscle and mostly fat. I gained 15 pounds in my first 5 months of working out and about 8 of those pounds was fat. If you gained 10 pounds in three weeks my guess is that at least 8 of those pounds was fat. I'm really not sure how you gained weight if you didn't make any changes to your diet. You would actually be in more of a calorie deficit if you didn't make any changes since you're doing both resistance training and cardio. Both of those burn calories.
  • Dickerydock

    Posts: 3

    Sep 14, 2012 12:55 AM GMT
    JR122 saidTaking before and after pictures and comparing your body fat percentages are the only two ways you'll find out if you gained muscle or fat. If you gained 10 pounds my guess is that it was some muscle and mostly fat. I gained 15 pounds in my first 5 months of working out and about 8 of those pounds was fat. If you gained 10 pounds in three weeks my guess is that at least 8 of those pounds was fat. I'm really not sure how you gained weight if you didn't make any changes to your diet. You would actually be in more of a calorie deficit if you didn't make any changes since you're doing both resistance training and cardio. Both of those burn calories.


    Exactly - my diet hasn't changed. I have kept a 'food diary' since I began my weight loss goal earlier this year. I try to stay around 1500 calories per day.
    I was much more hungry when I first started the weight exercises, but I compensated by eating things like tomatoes, cucumbers, turkey slices, etc. nothing fattening or sugar involved.
    So I really don't understand how I could have gained fat.

    I have felt much heavier and boated these past weeks, and most of what I've researched into this says muscles retain water while 'healing' from weight training. I have been sore for these three weeks, and very stiff.
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    Sep 14, 2012 4:38 AM GMT
    Dickerydock said
    JR122 saidTaking before and after pictures and comparing your body fat percentages are the only two ways you'll find out if you gained muscle or fat. If you gained 10 pounds my guess is that it was some muscle and mostly fat. I gained 15 pounds in my first 5 months of working out and about 8 of those pounds was fat. If you gained 10 pounds in three weeks my guess is that at least 8 of those pounds was fat. I'm really not sure how you gained weight if you didn't make any changes to your diet. You would actually be in more of a calorie deficit if you didn't make any changes since you're doing both resistance training and cardio. Both of those burn calories.


    Exactly - my diet hasn't changed. I have kept a 'food diary' since I began my weight loss goal earlier this year. I try to stay around 1500 calories per day.
    I was much more hungry when I first started the weight exercises, but I compensated by eating things like tomatoes, cucumbers, turkey slices, etc. nothing fattening or sugar involved.
    So I really don't understand how I could have gained fat.

    I have felt much heavier and boated these past weeks, and most of what I've researched into this says muscles retain water while 'healing' from weight training. I have been sore for these three weeks, and very stiff.

    I felt sore when I started weight training but not bloated. I'm not sure what would be causing the weight gain since you're on a low calorie diet and you're active. The only thing I could think of his hypothyroid, but you don't seem to have any other symptoms.