I haven’t been intentional about working out since December, this week I put it back into my routine and made it a priority again. Throughout the week I’ve watched the scale go up up up even though I’m doing everything right.
If you’ve had a similar experience, don’t freak out or get discouraged!
When you begin working out often times you’ll see the scale go up for a few reasons.
- Exercise is stress on the muscles. When you first begin exercising it creates micro tears in your muscles, this creates inflammation that causes you to retain more water.
- It’s also a high probability that your body will begin holding onto more glycogen (carbs) so that you have energy to burn during your next workout.
What you can do about it:
- Drink more water, an ounce or more for every pound you weigh. This is the recommended amount for peak hydration.
- Stop weighing yourself! When you’re on a weight loss journey, the scale can be a great resource but building muscle and losing fat are two totally different processes. Give up the scale for two months when you first begin working out before you start weighing yourself again. Chances are, weighing daily or weekly will only make you feel discouraged. During this adjustment period, the scale is not an accurate representation of the work you’re putting in.
- Take REST days!! Your body needs time to recover from all those micro tears and keep inflammation minimal. It’s best to only workout 2-4 days a week when you first start out and never more than 2 days in a row, per Rachel Cosgrove C.SC.S
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I put off going to the gym for a long time because it really intimidated me. This year my goal was to get more active so I started running intervals at home. A couple months ago I felt like I was ready for more so Brady and I signed up for the gym. I was completely lost when we started going though. I wanted to tone but the only thing I felt comfortable using was the treadmill. I started working with a trainer to teach me technique and slowly I’ve begun to get more comfortable in the gym. Y’all ask what exercises I’m doing a lot so today I had Brady take some video while I worked with my trainer, Sergio. I’m still a mega beginner so we’re focusing on whole body workouts, technique, and getting me comfortable with the equipment. I highly recommend working with someone who knows what they’re doing if you’re a beginner. The gym can be an intimidating space but it doesn’t have to be! ❤️❤️❤️
As with everything else, consistency is key. When you stay consistent with your workouts, your body will adjust and eventually you will see your body-fat levels drop and your weight come down, but it takes time.
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After driving all over SoCal today I did not feel like getting my run in tonight. I’ve kinda been in a funk the last week. Lots of family stuff, lots of work stuff, sometimes life just feels heavy. What I really wanted to do tonight was veg out, order a pizza, get a big fat milkshake, hot Cheetos and stuff my face while watching some Bachelor in Paradise. Temporarily it would have felt like just what the doctor ordered. I self medicate my anxiety with food, I’ve done it for so long it’s still second nature. But I recognize it now and I’m trying to find healthier alternatives. Like walking, hiking, running, listening to music, breathing exercises, and talking about it. So tonight I didn’t order a pizza or eat a big fat milkshake. I told my husband I was feeling overwhelmed and he watched the kids while I ran some intervals. And y’all, it made me feel better! I don’t feel like I need a pizza anymore… Maybe just a hug and some Bachelor in Paradise to give my mind a rest. 💜 #realtalk #mondaysarehard #wereallinthistogether #healthyreset #intervalrunning #motherrunner #runnersofinstagram #jerf #justeatrealfood #desertdweller #californiagirl #instantloss #keepingitreal #justkeepbreathing #weightloss #weightlossjourney #victoriassecret #garmin #tillys #loft