In spite of working out religiously, the number on the scale keeps going up! What could be the problem?
You haven’t been missing your gym sessions and you’ve been eating right. You’re even feeling healthier and more energized. But when you step on the scale, oops, you’ve gained a few pounds! What could you be doing wrong? Don’t panic. If you’re doing all the right things, gaining a few pounds is nothing to worry about. Here are the things you should know about the correlation between your workout and weight gain:
Water weight can affect the number on your scale by up to 10 pounds. After an intense workout session, you might record a gain in weight due to water retention. It’s nothing to worry about, it will eventually readjust.
Other Bodily Changes
The weight you see on the scale is a combination of muscle, fat, bone, the brain and neural tract, connective tissue, blood, lymph, intestinal gas, urine, and the air that we carry in our lungs- among other things. After a workout routine, the percentage of mass in each of these categories can shift as much as 15%, hence affecting your weight. This can be from factors such as hydration status, inflammation from muscle damage, or even the changes in intestinal by-products.
Strength Training Weight Gain
You’ve probably heard people say that “muscle is heavier than fat”- which isn’t true. A pound of fat weighs the same as a pound of muscle. However, the volume of muscle is denser than that of fat. This means that with more muscle mass you will be leaner- even when the scale doesn’t say so.
Ditch the Scale
As noted above, the scale is useless for measuring fitness levels and body composition. While weighing yourself is one way to track your progress, don’t make it your prime focus. Instead, pay more attention to objective measurements like body composition and fitness progress.
If your weight gain persists, it could be that your workouts are effective, but your body needs a change in diet to actually start losing weight.
Be Safe, Not Sorry
Lost on a long hike or run? Google’s Trusted Contacts app might come in handy. Available on Android, the app allows you to share your location with select “trusted contacts” in any situation where you want someone else to know where you are. The app works anywhere, even if your phone doesn’t have service.
Delicate Balancing Act
Your sense of balance begins to decline after age 40, says a recent research. The study tested vestibular systems (the system that helps people maintain balance and orient themselves) of 105 people between the ages of 18 to 80. The researchers found that after age 40, people’s sense of balance and orientation decreased significantly. This means that older people are at higher risk of falling and injuring themselves.
Spider (Wo)man Pushups
Do 15 to 20 repetitions each at least two to three times.
Step 1: Get into pushup position
Step 2: Extend your right arm forward as far as it will go while bringing your left knee in toward your chest and drop down for a pushup.
Step 3: Return to pushup position.
Step 4: Repeat on the opposite side.
Meditate Your Weigh
A 21-Day Retreat to Optimize Your Metabolism and Feel Great – Tiffany Cruikshank
Did you know that you can lose weight by meditating? According to acclaimed yogi Tiffany Cruikshank, meditation can lead you to a more holistic health approach and ultimately, help you shed the extra pounds. This book will invite you to slow down, be more aware of yourself and your body, and make conscious changes to redefine your life.