Why Do you Gain Weight When You Start a New Exercise Program?

mad at scale

mad at scaleDid you start a new exercise program recently to lose weight, but the scale has gone UP instead of DOWN? Don’t be alarmed! Unless you are hitting the donut shop after all your workouts, this is nothing to worry about, in fact it’s normal! See, whenever you begin or completely change your workout program, your body will retain water. This weight gain is NOT fat and it’s not even muscle, at least not yet…

 The reason for the water retention is because your muscles begin to temporarily store more glycogen when you “shock” the body with exercise that your body is not used to. This extra glycogen will pull more water into your muscles. Glycogen is simply stored carbohydrates and carbohydrates are what your bodies needs to fuel your workouts. Like super fast weight loss (like from fasting or no-carb diets), this is only a temporary condition. As your body adapts to your increased need for carbohydrates, the water retention will decrease. 

Now if you have been at it for a while and you are still not losing weight (fat) it’s time to look at your overall program and what you are eating. If you have been keeping a diet and exercise journal, this will be easy. If not, ask yourself:

 “Have I been eating to lose or just maintain?”

and

 “Have I been getting enough exercise (usually 60-90 minutes 5-6 days a week) to lose weight and change my body?”

and another question and one of the biggest issues I find with people who workout but don’t see results…

“Am I working out intensely and burning the maximum amount of calories during my workout, instead of just going through the motions?.”

If you answered no, to any question, it’s time to focus on how you can start taking steps in the right direction: more consistency, longer and/or more intense calorie burning workouts, better eating habits, balanced nutrition etc.  Just contact me if you need that little nudge….

Niki G

nicole@nikigfitness.com

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Plan To Be Fit In 2009

How to Stick with an Exercise Routine and Succeed at Your Fitness Goals!
Being fit doesn’t just happen. It takes time and attention and correct planning. Last month I shared with you one of the most effective tools for helping you achieve your fitness goals in 2009- keeping a diet and exercise journal. This is an important first step in changing your lifestyle. But, there are other tools you must also add to get in your best shape ever!
The Planner
Along with your journal, you should have a good planner. Use a written calendar, PDA, or computer calendar to SCHEDULE your workouts. Yes, make an appointment with yourself. Even if it’s only two or three days a week, it is much better than nothing at all. For most people, a majority of the struggle in finding time to exercise it just showing up! If you schedule your appointment with yourself, don’t let anything get in the way and don’t talk yourself out of spending that important time on yourself, you will have won half the battle! You will quickly be on your way to a routine and carving that time out of your day will become easier and easier.
If you are a “Yo-yo Exerciser,” and you still can’t seem to find your way to your “scheduled appointment” with yourself, make that appointment with a friend, enroll into a fitness class or hire a personal trainer. It will be much more difficult to cancel your appointment and you may even look forward to your appointment when you know you have some company.
Finding the Time
You say you don’t have time to workout? As a Personal Trainer, I have heard all the excuses and I will tell you the same thing I wrote about last month in regards to the “hassles” of keeping a journal to document your food and progress.

 

 

Ask yourself…
· Do you have time to be sick?
· Do you have time for an illness that could have been prevented by eating healthy and getting exercise?
· Do you really want to miss special events, trips to see family or other activities due to your fatigue?
· Can you afford to get anymore out of shape due to no exercise?

If you answered no to any of these questions, it’s really time to reorganize your life and prioritize. For the top excuses and what to do about them, check out my next Blog Entry I’ll even share with you my personal favorite ones and what I have done about them!)

Looking and feeling great is a lifestyle change, not something that can come in a bottle, on a surgeons table, or with the next diet or exercise fad. True fitness and health comes from the inside. So, start with yourself, your thoughts, your goals, and you can become healthier by eating right and exercising. Take 15 minutes each evening to update your journal and review your workout schedule for the week. You will be rewarded with a leaner, more toned, and more energetic body!

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Double Your Fitness Results in 2009

Another year, another intention to get fit and stay fit. In my industry, this is the busiest time of the year. It’s exciting to see so many more exercisers in January hitting the sidewalks here in Brentwood, TN or visiting the gyms, yet just as disappointing to see them drop off by Spring. So, what’s the key to starting an exercise routine, sticking to it and seeing results that motivate you to continue long after we have rung in the New Year? In a two-part series, this month and next, I will share with you two of the most important strategies for looking and feeling your best this year!

Document It
I hear it all the time, “But I eat really well and I still haven’t lost any weight.” That’s their viewpoint until they start actually documenting everything they eat. As the day goes by you may be eating mindlessly or even eating more than you thought. Our metabolisms change over time and what worked for us in our 20’s and 30’s doesn’t necessarily work in our 40’s and beyond. Improper portion sizes are the biggest setback I find when evaluating journals. Even I had a hard time shedding the pregnancy pounds last summer until I actually starting keeping a food journal with an online program!

Recently, studies have shown what I have been telling clients for years — those that keep a diet and exercise journal lose two times as much weight as those that don’t! This is good news for anyone keeping a journal whether you goal is to lose weight, run a marathon or even just tone up. While you might be one to complain about the hassle of keeping a journal, wouldn’t you agree that it’s much better than not fitting into your clothes, or worse, having medical issues due to your size or lack of physical fitness?

Make the Change
It’s never too late to change your fitness level and lifestyle. Simply pick up a small notebook at the store and update it two-three times a day with exactly what you did that day to get healthier. Include everything you ate and any exercise you did. The more information you provide in your journal the better. Chances are, you already know what you should be eating to achieve your goals — the journal will just provide additional discipline and accountability!

Now, if you enjoy the convenience of the computer or you need some guidance in the nutrition department there are many online programs that allow you set up an account and enter in the food you eat. Some even have technology to give you a snapshot regarding how well you doing by providing charts, graphs or “report cards” and some provide meal planning.

Just remember, keeping a journal does not have to be forever. Once you reach your goals and get used to writing down everything you eat and learning how to balance out your meals, you won’t need the journal. And if you get off track, you can always just pick up the pen and paper (or mouse) once again!

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