You are training hard in the gym and eating a healthy diet. But hasn’t it been higher than you expected to get on the scale? No surprises. Many people may have experienced weight gain despite training. This is common during a diet. You are not alone. Instead of being depressed by gaining weight, you need to understand the 5 processes to get fasting gaining weight as you want.
When you start exercising, there are many changes in your body during the first few months. When you start a new exercise, the muscle cells become inflamed to build muscle and can cause small lacerations. The body’s inflammatory response causes it to temporarily retain water. At that time, let’s rest your body well! You need to be well hydrated, eat healthy and get enough sleep. In my experience, it is recommended to drink half the body weight. As an example, if you weigh 140 pounds (63 kg), we recommend consuming 70 ounces (about 2,000 ml) of water daily.
Conversion to glycogen
The body provides energy to the muscles by converting glycogen, a sugar, into glucose. If you continue exercising regularly, your body will be able to store more glycogen in your body and provide more fuel. Glycogen needs to be combined with water in order to transfer energy to the muscles. As your exercise becomes a routine, your muscles become more efficient and able to maintain energy with less glycogen. In this physical condition, the muscles no longer need to have a lot of water and lose weight.
High calorie meal
To lose weight, you need to reduce your calorie intake. It’s very difficult to keep track of everything you eat, so start by recording what you ate and drank once a week. If you consume more calories than you consume, you will not lose weight. But be careful not to reduce too many calories. It’s hard to keep going and it’s not good for your health. It is important to adjust it little by little. First of all, it is recommended to reduce the intake of processed foods and to consume more natural foods (fresh vegetables and fruits).
No matter how hard you train on a diet, it’s difficult to go through a linear process and it’s hard to get immediate results. Along with not being able to gain 14 kg overnight, you cannot lose weight rapidly in a short period of time. Our body is like a very good machine. As you incorporate new exercises and diets, your body will detect them and try to adjust. The time it takes to respond to changes in your body varies from person to person, so be patient.
Muscles are heavier than fats, so gaining muscles makes you will get fasting gaining weight. Even if the clothes you are wearing feel loose, you may gain weight when you get on the scale. That’s a good thing! Comprehensive training, including strength and conditioning (strengthening and flexibility, sustainability), will pay off. I have been a trainer for 15 years and have never had my own scale. The scale doesn’t tell your story, but it does tell you about changes in your body, such as weight loss, health, and strength. It shows how you are progressing.
You don’t have to be depressed by looking at the numbers on the scale. The most important thing is to be healthy and to invest in health. How much you weigh is very small compared to how you feel healthy.