There are many reasons you might start exercising. You are planning to run a 5K, or marathon. You are looking to improve your cross-country skiing skills or impress on the beach. No matter what your motivation, you can expect to lose a few pounds in the beginning. But don’t panic. If you persevere, the pounds will not stay around. Gary Calabrese DPT, a physical therapist, says that weight loss and muscle mass change will happen. They may not all be what people perceive to be heading in a positive direction at first. You may gain some weight.
What is the reason for initial weight gain?
Your body will naturally undergo many changes when you begin an exercise program. Your muscle fibers are put under stress when you start a new exercise program. This can cause micro tears (also known as micro trauma) and inflammation. These two conditions can cause weight gain in muscle fibers. The micro tears and inflammation can cause temporary weight gain.
The first is a healing response.
Dr. Calabrese explained that water retention is caused by stress and micro-tearing to muscle fibers. “There might be some inflammation around the micro tear. Your body will retain fluid to try and heal it.” These temporary changes are in the muscle. In the 24-36 hours following exercise, you will likely feel delayed-onset muscle soreness. This is your body’s natural reaction to micro-muscle tears and the loss of muscle tissue. So, don’t overdo. Dr. Calabrese recommends eating right and getting enough rest to allow your muscles to heal and rebuild.
A little extra weight can be gained by increasing muscle fuel
Your body’s energy supply can also cause weight gain. Your muscles’ energy source is glycogen, which is a sugar your cells convert into glucose. Your body will store more glycogen when you exercise frequently to provide energy for your exercise. Glycogen is a water-soluble protein that must be bonded to water to fuel the muscles. This water also adds weight. Dr. Calabrese states that as your muscles get more used to exercise and become more efficient, they will require less glycogen to keep the same energy output. He says that water retention will decrease and your weight will drop. This can happen within a few weeks to a month of starting an exercise program.
Secondary weight gain through new lean muscle mass
Dr. Calabrese explains that there is another source of weight loss that many people don’t understand. Lean muscle mass, which you gain by exercising or weightlifting, will help you gain weight. This won’t happen immediately. It will take at least a month to gain any lean muscle mass that would be visible in your weight. You will likely be seeing a positive weight loss trend by this point. Dr. Calabrese states that people might not see the initial changes in their bodies as being positive. You should continue to exercise, as there will be positive changes in the future.
Before you begin, get informed guidance
Talk to your doctor before you start adding exercise to your daily routine. Talk to a physiologist, physical therapy or athletic trainer who are well-versed on the effects of exercise. You can discuss your goals and needs, as well as the best nutrition and rest options.
Next, start working on your program.
Look forward to the last step, when you can take your new body out on the beach or to ski.
