Have you seen an increase in weight when you start working out?
Don’t panic! While this can be extremely frustrating, there are a couple of reasons for this.
When you start a new exercise program your body experiences inflammation due micro trauma tears occuring in our muscles, which sounds scary, but it is not. These tears are very small and once repaired build stronger and leaner muscles. More muscles, more calories burned at rest, which is what we want. However, during the repair process your body will experience some inflammation which is natural, and can cause water retention.
In addition, the body will store more Glycogen to provide the extra fuel your body needs for the new exercise. Glycogen binds with water to fuel your muscle which requires excess water or water weight as well. As your body gets more efficient at the exercise the glycogen stores will return to back to more of a normal state.
Another possible cause is eating a bit more due to increased hunger, especially if your exercise of choice is cardio. As we have discussed before cardio can drive up your hunger hormones. Be aware of this and choose healthier food choices such as lean protein, vegetables and fruits over the prepared processed food which can be easier to reach for.
What can you do about this?
Exercise Patience, and Drink Water! Water helps flush out water. When your body is getting enough water it is less likely to hold onto it because it has enough to maintain the body’s functions optimally. Not to mention, water will help keep those hunger triggers at bay as well. The recommended amount of water to aim for is drinking at least half your body weight in ounces or 100 oz (140lbs woman drinks 70 oz).
Remember if you stay consistent you will see results. Truth be told, exercising patience may be the hardest exercise of all.