Results Most people who start an exercise routine have one goal in mind - lose weight. But a lot of people end up frustrated when they see the scale going up rather than down after all their hard work. If you are experiencing weight gain rather than weight loss, don't give up because the scale is NOT a good indicator of whether you are getting results or not. Here's why you should stop worrying about your weight and why knowing your body fat percentage will tell you much more about your progress in the gym.
When you exercise, especially with resistance (weight training) you are using muscles that may have not been used in a while. Muscle mass is primarily made up of water and water is stored in the muscle along with processed carbohydrates, or glycogen, for energy needs. During the first 4 weeks of working out you can gain 2 - 3 lbs in water and glycogen weight.
In addition, exercise requires increased oxygenation of the blood. The body has an ability to create more available oxygen by increasing your blood volume. Up to 2 lbs of blood can be added to your body during the first 4-6 weeks of working out.
So what can you do in order to monitor your progress accurately? Two things - first of all, have your body fat measured before you start your new exercise program. I use skinfold calipers to accurately measure all areas of your body in order to calculate your body fat percentage. I use your scale weight in conjunction with this percentage in order to find out how many pounds of body fat you currently are carrying, as well as how much lean mass (muscles, bones and organs). It is recommended to wait 6-8 weeks to repeat this assessment to monitor your progress. (I also change my clients programs at this time.) Most times the scale will show a very small weight loss (only 1-2 lbs) when in fact, a client can have lost as much as 8 lbs of fat! The additional blood volume weight, water weight and also density of tendons, ligaments and eventually muscle mass can make up for the 6-7lbs gained!
In short, don't panic if you feel like you are going backwards, not forwards - your body will adjust in a matter of weeks and then not only will your body fat percentage decrease, but also your clothes will be much looser and you will LOVE what you see in the mirror!
When you exercise, especially with resistance (weight training) you are using muscles that may have not been used in a while. Muscle mass is primarily made up of water and water is stored in the muscle along with processed carbohydrates, or glycogen, for energy needs. During the first 4 weeks of working out you can gain 2 - 3 lbs in water and glycogen weight.
In addition, exercise requires increased oxygenation of the blood. The body has an ability to create more available oxygen by increasing your blood volume. Up to 2 lbs of blood can be added to your body during the first 4-6 weeks of working out.
So what can you do in order to monitor your progress accurately? Two things - first of all, have your body fat measured before you start your new exercise program. I use skinfold calipers to accurately measure all areas of your body in order to calculate your body fat percentage. I use your scale weight in conjunction with this percentage in order to find out how many pounds of body fat you currently are carrying, as well as how much lean mass (muscles, bones and organs). It is recommended to wait 6-8 weeks to repeat this assessment to monitor your progress. (I also change my clients programs at this time.) Most times the scale will show a very small weight loss (only 1-2 lbs) when in fact, a client can have lost as much as 8 lbs of fat! The additional blood volume weight, water weight and also density of tendons, ligaments and eventually muscle mass can make up for the 6-7lbs gained!
In short, don't panic if you feel like you are going backwards, not forwards - your body will adjust in a matter of weeks and then not only will your body fat percentage decrease, but also your clothes will be much looser and you will LOVE what you see in the mirror!
