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New Exercise Routine added and gaining weight

Wednesday, October 17, 2018

Right off the bat, it’s important to note that what happened to me doesn’t happen to everyone. This is just my journey. However if you did happen to gain weight when starting a new strength training program, then this might seem familiar.

I had really slacked off on doing any strength training for the past few years for a lot of good reasons, although I kept to my walking routine. My weight was in my maintenance range but I was losing stamina and strength. I signed up with a trainer with the goal to build up my strength and flexibility not necessarily to increase my muscles. A trainer really helped me to develop a good routine and work harder than I would have done on my own. But after several months I noticed my weight going up above my maintenance weight.

Odds are that most of any initial weight gain was temporary water weight. But it was still distressing to see the number on the scale go up after increasing the time I spent working out. I expected the weight to drop down but the weight stayed around. My clothes were fitting a bit tighter so I knew I had to make some changes.

I researched out why my weight went up and stayed up after I began and kept to a strength training routine. The reasons are:
1. Temporary inflammation which goes away after a while
2. Muscle Gain faster than losing fat
3. The diet needs work
4. Reducing down normal activity levels

My weight continued to go up and I realized that the food plan I had been using did not have the right mix of food. I was hungry a lot of the time and found myself snacking often. Eating more calories was not the answer. So after making changes and 5 months I am finally seeing the scale number dropping back down. The strength training is working and I am stronger and seeing my stamina increase.

First I really cut back on any sugar and made sure that I had two servings of fruit every day. I found that I needed something sweet or else I would run to the cookies.

Second I increased the amount of vegetables I ate and had them raw, steamed and roasted without butter or sauces. I try to each a salad once a day for lunch or dinner using low calorie dressings. I love vegetables and stayed away from starchy vegetables such as corn.

Third I made sure to manage the amount of lean protein – fish, turkey, chicken, pork – without sauces and condiments. I use protein as a part of snacks during the day when I get ravenous.

Fourth I have at least two small servings of whole grain bread, whole grain crackers, red potatoes or sweet potatoes using only a little butter or Olive Oil for fat.

Finally I changed from Peanut Butter to Almond butter for snacks and eliminated alcohol until I am back into my maintenance weight range. I reduced the amount of cheese I had been eating and stay with skim milk for my coffee.

Another thing I read was that often when people increase their workout activities, they will reduce the amount of normal activity in their life. I realized that I was doing that also. After a vigorous work out, I would rest more than normal during the day. So I have added in a rest period but make sure it doesn’t take over the whole day.

Making a change in my exercise routine caused me to go back and review my whole food, activity and life balance. I am being strict with my food plan until I am back to my maintenance range and then will be monitoring it to stay in maintenance.

It would have been easy to drop the new exercise routine but instead I looked for answers to help me maintain my weight and keep up my new routine.
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Member Comments About This Blog Post
    It seems that nutrition trumps exercise, doesn't it? I wish it were the other way; I would love to out-exercise my appetite.
    526 days ago
    Great observations and research and I'm happy it works for you. Funny how so many of the same things don't work for different people and how so many different things DO work for so many people! Keep on Keepin on!!
    534 days ago
  • LYNCHD05
    Sunny this is a great blog and you have obviously done a lot of thinking about what works for you. Keep up the good work.....
    534 days ago
    This is the best info on the relation between ST and weight gain that I have ever read. Adding ST and maintaining weight IS tricky and can’t be dismissed as just one thing. Your approach makes total sense to me. Thank you so much.
    534 days ago
    Good for you. You did a very smart thing. YAY!
    534 days ago
    Yes, I remember when I was in my 30's and had done strength training for almost a year. I had built quite a bit of muscle, and was a size 8. I went to a doctor who, walking in the door and looking at my chart instead of me, told me I was overweight!! I asked him to look at me and if I *looked* overweight, or maybe just looked like someone who did a lot of strength training. Needless to say, he skipped the discussion on weight and went to the real reason I was there.
    534 days ago

    One of the things that I have noticed is my waist increases anytime I have consistently lifted. I end up building muscle in the abdominal area and the waist increases. But, I am lean lean lean. I also have a need for increased protein when routinely lifting.

    We are each an experiment of one and need to tweak our programs from time to time.

    Again, emoticon emoticon

    534 days ago
    I do much of the same other than the bread as I can't have gluten.
    535 days ago
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