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I started weight training the past week, and the gain is surely from that as well as the fact that my period just started. Here is some expert information: Ok, hier is wat ek gevind het :
By Anytime Fitness
Reasons You May Be Gaining Weight While Working Out:
Let us set the scene: you’ve been working really hard at the gym and trying your best to stick to a healthy diet but when you step on the scale you see a higher number than you expected. Don’t panic! Lots of people have experienced unexplained weight gain while working out; it’s actually pretty common and you’re not alone. Don’t worry that you might not be doing the best exercises, or that you’re going about this whole workout thing wrong – we promise you’re not. There are lots of factors to consider when weight loss is concerned, so before you let yourself get discouraged, check out six reasons you may not be seeing the weight loss you planned for.
Water Retention
When you first start exercising, your body will naturally go through many changes in the first few months, based on the increased physical activity. New exercises can lead to inflammation or micro tears in your muscle fibers as you build muscle mass. This might sound scary, but we promise it’s good news! Micro tears are exactly what they sound like – small tears in your muscle fibers. If you’re engaging in an exercise program that involves strength training, weight training or resistance training, you’re putting your muscle tissue under stress. Each time you lift a little heavier, or add an additional rep, you’re challenging those muscles and causing them to break down. This stress leads to micro tears, which are repaired by your muscle cells. This process of repair is what helps you build muscle mass and strength.Muscle weight gain is obviously a good thing, but, your body will respond to this inflammation by temporarily retaining water, which can lead to increased water weight. And that’s OK! Let your body heal. Drink plenty of water, eat well, keep an eye on your sodium intake and get enough sleep. As a rule of thumb, you should be drinking half your bodyweight in ounces of water. For example, if you weigh 140 pounds, you should be drinking no less than 70 ounces of water a day. Remember, water weight is temporary, and it goes away with time. Women who menstruate should note that the menstrual cycle can also lead to fluid retention. Be patient and don’t worry too much about the scale. Water weight means that your body is repairing, and your body composition will return to normal soon.
Glycogen Conversion
Your body provides energy to your muscles by converting glycogen, or sugar, into glucose. When you begin exercising regularly, your body stores more glycogen to fuel the extra movement. Glycogen has to bind with water in order to fuel your muscles. As exercise becomes more routine over time, your muscles will become more efficient and need less glycogen to maintain your energy. As that happens, your muscles will retain less water and you will see that added weight come off!
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120.1 kg
Lost so far: 9.9 kg.
Still to go: 50.1 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 17 September 2021:
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3017 kcal
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Fat: 101.02g | Prot: 77.74g | Carbs: 427.15g.
Lunch: All Gold Super Fine Apricot Jam , Stork Country Spread, Albany Best of Both White Bread. Dinner: Knorrox Beef Stock Cube 25% Less Salt, Knorr Cream of Tomato Soup, Fatti's & Moni's Spaghetti, All Gold Tomato Sauce, SPAR Sunflower Oil, Tomatoes, Onions, Minced Beef. Snacks/Other: Nestle Ricoffy, White Sugar (Granulated or Lump), Niknaks Fruit Chutney. more...
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Gaining 2.5 kg a Week
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