How to Warm Up Your Body Before a Gym Session

Gaining weight despite regular exercise can be frustrating and confusing. If you’ve recently started an exercise program and notice a weight gain, don’t worry – this is a common occurrence and can often be explained by various factors.

Muscle Gain

One of the primary reasons for weight gain after starting to exercise is increased muscle mass. Muscle is denser than fat, which means that although the body may look slimmer, the scale may show a slight weight gain. This is especially common for those who engage in strength training, where muscle growth is a desired result.

Inflammation and fluid retention

High-intensity exercise can cause microdamage in the muscle fibers, leading to a temporary inflammatory response and fluid retention. This inflammation and the resulting fluid retention can cause short-term weight gain. However, this is a normal part of the healing process and usually stabilizes after a few days.

Glycogen and water storage

When you exercise, your muscles store more glycogen that is used for energy. Glycogen binds to water, which leads to increased water retention and a slight weight gain. This is a normal metabolic process, and water weight usually decreases as the body adapts to the exercise routine.

Increased appetite

Exercise, especially intense exercise, can amplify hunger signals. If you consume more calories than your body needs for recovery, you may gain weight. It is important to log food intake and focus on a balanced diet to avoid unintended weight gain. Increasing your protein intake can help you feel fuller for longer and is recommended by experts.

Other Factors

Other factors that can contribute to weight gain include poor sleep, thyroid problems, or certain medications. It’s important to monitor general health markers such as body fat percentage, girth measurements and how clothes fit, rather than just relying on the scale.

Long-term perspective

Experts emphasize that initial weight gain is often temporary and part of the body’s adaptation to a new exercise routine. By sticking to the exercise program and maintaining a healthy diet, you will eventually see positive changes in body composition, even if the scale does not immediately show these changes.

In summary, weight gain after starting an exercise program is often due to increased muscle mass, temporary inflammation and fluid retention, glycogen storage, and increased appetite. These changes are generally not a cause for concern and are part of the body’s natural response to new physical demands. Focusing on overall health and body composition rather than just the scale can provide a more accurate picture of progress.

What are your experiences with weight changes after starting to exercise? Please share your thoughts in the comments below!

#Exercise #Health #Weightgain