3 Fat Chicks on a Diet Weight Loss Community  

Go Back   3 Fat Chicks on a Diet Weight Loss Community > Fitness > Exercise!

Exercise! Love it or hate it, let's motivate each other to just DO IT!

Working Out And Gaining Weight?

Reply
 
Thread Tools
Old 02-21-2006, 09:06 PM   #1
Meg
Senior Member
 
Meg's Avatar
 
Join Date: Sep 1999
Posts: 9,846

S/C/G: 257/135/maintaining

Height: 5' 4"

Default Working Out And Gaining Weight?

We see this question pop up over and over again here at 3FC - I started working out and eating healthy, so why am I gaining weight? So when I read this Q & A at msnbc.com, I knew it was worth passing along:

Quote:
Q: I recently joined a gym and have been working out three to five days a week. I have changed my diet and have been eating healthful foods, but instead of losing weight I've gained almost 10 pounds! Is that to be expected when you first start an exercise program?

A: We've received this question from several readers. And the answer is no, the weight gain is not to be expected, says exercise physiologist John Ivy, head of kinesiology and health education at the University of Texas, Austin.

"This person must be eating more," Ivy says.

Sports drinks are one calorie-rich culprit that gym-goers may not be aware of, he notes. And even healthful foods like fruit juices, olive oil and whole grains can pack a hefty caloric punch if you consume too much of them.

"A lot of people don't know how many calories they're eating," says Ivy. "And what they call a portion may actually be three portions."

So don't go back to eating donuts and double cheeseburgers all day. Stick to your healthy diet; just remember to also keep track of total calories. When you consume more calories than you burn — no matter where those calories come from — you'll gain weight. And that weight is stored as fat.

There's some evidence that exercise may boost your appetite. But don't fall into the trap of thinking that because you're exercising, it's OK to take in a bunch more calories, says Molly Kimball, a sports nutritionist at Ochsner Clinic's Elmwood Fitness Center in New Orleans.

Here's an example of why that's a mistake: "An average 150-pound person will burn about 300 calories during 30 minutes of pretty intense cardiovascular exercise," Kimball says. "This 300 calories, plus much more, can easily be consumed without realizing it with something as simple as a normal-sized baked potato or sweet potato or a six-inch Subway sandwich."

So what about strength training — can't extra muscle account for added weight?

While strength training builds muscle mass, it's highly unlikely that you've gained 10 pounds of muscle in one month, says Ivy. It's just not that easy.

At most, an average person might gain up to a pound or two of muscle a month from strength training, according to Kimball.

If you continue to rapidly gain weight, see your doctor, she advises. "If something is amiss, it's always good to check with a physician to rule out any underlying issues, such as low thyroid or polycystic ovarian syndrome."
I totally agree that it all boils down to calories in versus calories out, so it's necessary for most of us to track our calories to have an idea of how much we're eating. I know that I personally could eat DOUBLE what I should, all of healthy food. I'm also glad to see the author acknowledge how hard it is to gain even a few pounds of muscle, so the common excuse of 'you're building muscle' or worse, 'muscle weighs more than fat' (of course it doesn't) is misguided.

The full article is here.
__________________
Meg
Start: 257 - June 1, 2001
Goal: 135 - May 12, 2002
Size 22/size 4
Meg is offline   Reply With Quote
Old 02-21-2006, 10:57 PM   #2
Ilene the Bean
 
Ilene's Avatar
 
Join Date: Jan 2001
Location: Ontario Canada
Posts: 12,156

S/C/G: 165/155/140

Height: 5'3"

Default

Meg that is a very good article, thanks for posting it... I like it so much I made it a sticky ...
__________________
I l e n e
Falling down is not failure....Failure is staying down.

Ilene is offline   Reply With Quote
Old 02-28-2006, 05:27 PM   #3
Senior Member
 
Katpo's Avatar
 
Join Date: Aug 2004
Location: Texas
Posts: 6,320

Height: 5'7"

Default

That's such a great article! Thanks so much!
__________________
Kathy

Katpo is offline   Reply With Quote
Old 06-28-2006, 12:24 PM   #4
Wannabe Loser
 
jenifa's Avatar
 
Join Date: Jun 2006
Posts: 19

S/C/G: 210/205/150

Height: 5'9

Default

It is also very possible that this person is weight training and gaining muscle mass but still dropping fat. Their figure can still change dramatically, however, their weight will either increse or stay the same. This is why BMI calculators can be wrong in their calculations.
jenifa is offline   Reply With Quote
Old 06-28-2006, 07:29 PM   #5
Senior Member
 
AnneWonders's Avatar
 
Join Date: Oct 2004
Location: Tucson, AZ
Posts: 2,071

Height: 5'7"

Default

A great article Meg! One other thing that most people don't think about when they start exercising is the role of water in their weight. It is so easy to lose weight from dehydration, or gain it when your muscles are sore and swollen. I'm always 2 lbs up after leg day, about 2 lbs down after a hot run, and you guys know how obsessive I am about tracking these things. Water fluctuations come and go quickly, a day or two maybe, but seeing a quick spike or drop can scare a person if they aren't expecting it.

Hydrate!

Anne
__________________
Long enough have you dream'd contemptible dreams,
Now I wash the gum from your eyes,
You must habit yourself to the dazzle of the light and of every moment of your life.
-from Song of Myself, Walt Whitman
AnneWonders is offline   Reply With Quote
Old 06-29-2006, 03:42 PM   #6
Senior Member
 
softballmom's Avatar
 
Join Date: May 2006
Location: Sweet South, USA
Posts: 305

S/C/G: 165/152/123

Height: 5'1"

Default

I am really interested in weight training to strengthen my bones and tone up to look/feel fit. But I have a question: Should one wait until they're closer to goal before weight lifting? I'm still about 10-15 pounds to goal and I'm pretty obsessed with the scale right now. Since I'm getting closer to goal, it is a very sloooow process. I am currently walking/running (C25K program) every other day for 30-45 minutes and on alternate days do a Denise Austin etc video which works all muscles by using body weight (ie crunches, leg lifts, arm bends, tush tighteners, etc). I was planning on continuing with this schedule until I finish the C25K program that I am currently doing which is another six weeks, if I stay on plan. This should also bring me about 10 pounds from goal at that time. Any advice or suggestions?
__________________
softballmom is offline   Reply With Quote
Old 06-29-2006, 11:57 PM   #7
Blonde Bimbo
 
almostheaven's Avatar
 
Join Date: Aug 2004
Location: West Virginia
Posts: 2,984

S/C/G: 250+/144/135

Height: 5' 4"

Default

I don't see why anyone should wait to do weight training at all. I think that doing it all during weight loss only benefits you.
__________________
Pre-pregnancy:

Post-pregnancy:
almostheaven is offline   Reply With Quote
Old 08-13-2006, 08:38 PM   #8
Im SERIOUS this time!!!
 
GetSerious's Avatar
 
Join Date: Sep 2005
Location: Florida
Posts: 19

S/C/G: 235/207/160

Height: 5'3

Default

This is exactly my problem. I loss 16 pounds then gained 3 back. But I can feel more muscles but Im gaining weight
__________________
GetSerious is offline   Reply With Quote
Old 08-14-2006, 06:35 PM   #9
Ilene the Bean
 
Ilene's Avatar
 
Join Date: Jan 2001
Location: Ontario Canada
Posts: 12,156

S/C/G: 165/155/140

Height: 5'3"

Default

Quote:
Originally Posted by softballmom View Post
I am really interested in weight training to strengthen my bones and tone up to look/feel fit. But I have a question: Should one wait until they're closer to goal before weight lifting? I'm still about 10-15 pounds to goal and I'm pretty obsessed with the scale right now. Since I'm getting closer to goal, it is a very sloooow process. I am currently walking/running (C25K program) every other day for 30-45 minutes and on alternate days do a Denise Austin etc video which works all muscles by using body weight (ie crunches, leg lifts, arm bends, tush tighteners, etc). I was planning on continuing with this schedule until I finish the C25K program that I am currently doing which is another six weeks, if I stay on plan. This should also bring me about 10 pounds from goal at that time. Any advice or suggestions?
I really do think that you should incorporate weight training now, eventhough you may or may not gain a pound or two OR it may make getting to your goal slower but the extra muscle will help your running and endurance and you'll have great looking legs ... Plus when you lose more fat your muscles will show through everywhere and this will look much better in the end.
__________________
I l e n e
Falling down is not failure....Failure is staying down.

Ilene is offline   Reply With Quote
Old 08-17-2006, 08:12 AM   #10
cheenamom
 
cheenamom's Avatar
 
Join Date: Aug 2006
Location: salem,ma.
Posts: 11

S/C/G: 249.8/196.2/150

Height: 5ft.4in.

Default

i find that the more often i work out are the weeks that i have a gain at the scale....what's up with that?
__________________

[hedge/lb/249.8/150/197.4/.png[/img] /url]
cheenamom is offline   Reply With Quote
Old 08-17-2006, 09:01 AM   #11
Ilene the Bean
 
Ilene's Avatar
 
Join Date: Jan 2001
Location: Ontario Canada
Posts: 12,156

S/C/G: 165/155/140

Height: 5'3"

Default

Quote:
Originally Posted by wndranne View Post
A great article Meg! One other thing that most people don't think about when they start exercising is the role of water in their weight. It is so easy to lose weight from dehydration, or gain it when your muscles are sore and swollen I'm always 2 lbs up after leg day, about 2 lbs down after a hot run, .and you guys know how obsessive I am about tracking these things. Water fluctuations come and go quickly, a day or two maybe, but seeing a quick spike or drop can scare a person if they aren't expecting it.
Hydrate!

Anne
cheenamom -- As Anne mentions there are so many variables and factors that make us fluctuate also included in there is TOM... Just keep exercising and doing what's right, with PATIENCE EVENTUALLY the scale WILL go down...
__________________
I l e n e
Falling down is not failure....Failure is staying down.

Ilene is offline   Reply With Quote
Old 08-17-2006, 09:28 AM   #12
Senior Member
 
softballmom's Avatar
 
Join Date: May 2006
Location: Sweet South, USA
Posts: 305

S/C/G: 165/152/123

Height: 5'1"

Default

Thanks Ilene for your post of encouragement (and Meg for the original post).

I just started lifting weights and probably should have started sooner . It seemed like I woke up one day recently and was "okay" about my weight (ie scale) since I was seeing improvement with my energy, appearance, and health charts (dropped my cholesterol to normal range!). I still have about 10lbs to go for ideal, but nice and easy will get me there. And what motivates me now with WT is that when I do get there my body will be firm and strong! You, Meg, Mel, and a few others have really inspired me to incorporate this activity into my lifestyle - thanks to everyone!
__________________
softballmom is offline   Reply With Quote
Old 10-16-2006, 02:22 AM   #13
Working on new me in '07!
 
Join Date: Oct 2006
Location: Alabama
Posts: 449

S/C/G: 293/293/253

Height: 5 foot!

Question Question about the Calories!!!

Where can you find out how many calories you should eat a day to help you lose weight?

I am interested in trying this method and would love to try this as another goal!



If someone could maybe point me in the right direction, that would be great!

TIA!!

Erika Leigh
__________________
Erika Loves Amanda
April's Exercise Minutes! 30/350


LookingForHope16 is offline   Reply With Quote
Old 10-16-2006, 05:16 PM   #14
2 wheels is plenty :D
 
chick_in_the_hat's Avatar
 
Join Date: Aug 2005
Location: Sacramento, CA
Posts: 3,100

S/C/G: 264/195/150

Height: 5'4"

Default

Hi Erika Leigh!
This thread has lots of help for you...they say it way better than I was gonna.
__________________
Gina
Before & Current Pics
chick_in_the_hat is offline   Reply With Quote
Old 11-02-2006, 10:52 AM   #15
Senior Member
 
Join Date: May 2003
Location: Ontario's West Coast
Posts: 14,249

S/C/G: 165/147/128

Height: 5'3"

Default

Bump.
__________________
... Susan
Eat good food. Move yourself. Lift something.

You'll be surprised how much you don't miss grain.
srmb60 is offline   Reply With Quote
Reply
Posts by members, moderators and admins are not considered medical advice
and no guarantee is made against accuracy.


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are On
Pingbacks are On
Refbacks are Off


All times are GMT -4. The time now is 05:47 PM.






Powered by vBulletin® Version 3.6.7
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Search Engine Optimization by vBSEO 3.3.2