Weight Gain, It's ok
When you start a new exercise program or change a variable in your current exercise program such as the intensity or workload, you will more than likely experience sore muscles within 24 - 48 hours post workout. This is known as delayed onset muscles soreness or DOMS. It is normal and good for the muscles to experience also known as "shocking" the body.
In the first few weeks of any new program or a change in your program you may also experience weight gain, especially if you monitor your body weight using the scale -you may also notice it in how your clothes fit & how your body appears. The weight gain is nothing to worry about - it is a process your body goes through when muscles are broken down and muscles become swollen due to excess fluid retention. This inflammation is a defense mechanism for your body to protect itself from the microscopic tears and trauma experienced from change. The average weight gain is 3-4 lbs. But don't worry, once the inflammation subsides, you will notice a positive change to your body composition or a difference in how your clothers fit and a difference in the tenacity of your muscle tone and firmness.
Remember, our body's adapt to change quickly. The body always wants to be in balance or a point of homeostasis. So go ahead lift, lift heavy, workout with intensity, break the muscle tissue down because all your hard work (and patience) will pay off and result in a leaner, stronger, and healthier body.
Remember:
Drink water to flush out toxins resulting from tissue breakdown.
Consume protein and a glycogen source within 30 minutes postworkout and not any longer than 60 minutes.
Add extra fiber to your diet from fruits, vegetables, and whole grains to increase satiety and therefore eliminate cravings, and cut total kcals/day.
Be sure you are getting enough kcals/ day. Starvation does not build muscle and eating the same thing day after day does provide your body with a variety of nutrition.
Please email me with any questions, comments, or concerns at kreid12@cox.net.
In the first few weeks of any new program or a change in your program you may also experience weight gain, especially if you monitor your body weight using the scale -you may also notice it in how your clothes fit & how your body appears. The weight gain is nothing to worry about - it is a process your body goes through when muscles are broken down and muscles become swollen due to excess fluid retention. This inflammation is a defense mechanism for your body to protect itself from the microscopic tears and trauma experienced from change. The average weight gain is 3-4 lbs. But don't worry, once the inflammation subsides, you will notice a positive change to your body composition or a difference in how your clothers fit and a difference in the tenacity of your muscle tone and firmness.
Remember, our body's adapt to change quickly. The body always wants to be in balance or a point of homeostasis. So go ahead lift, lift heavy, workout with intensity, break the muscle tissue down because all your hard work (and patience) will pay off and result in a leaner, stronger, and healthier body.
SO LET'S LIFT..
Remember:
Drink water to flush out toxins resulting from tissue breakdown.
Consume protein and a glycogen source within 30 minutes postworkout and not any longer than 60 minutes.
Add extra fiber to your diet from fruits, vegetables, and whole grains to increase satiety and therefore eliminate cravings, and cut total kcals/day.
Be sure you are getting enough kcals/ day. Starvation does not build muscle and eating the same thing day after day does provide your body with a variety of nutrition.
Please email me with any questions, comments, or concerns at kreid12@cox.net.
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