The Training Weight Loss Paradox: “I’m working out and dieting, but I keep gaining weight, WHY?!”

Out of all the questions I have come across, this one is the most recurring. I can understand an individual’s dismay after putting in hours in the gym, and eating by a strict diet, only to see the digits on the scale slowly increasing. The scale alone shouldn’t be the single factor to decide your success. It actually can be very misleading as to how your results are progressing. Instead of writing a long essay concerning the details of this topic, I will instead use bullets and highlight some of the main issues. This will help with getting the information across without taking up too much time.

  

• Eating too few times a day, too few calories. This is a very common mistake for individuals. This actually can cause a “Camel-ing” effect in your system, where the body goes into a starvation state. Your metabolism will slow and every bit of caloric intake will be stored. The best strategy is to eat 4-6 small meals, each containing protein, fat, and carbohydrates. Don’t exclude specific macronutrients, but also don’t over indulge.
• Keep up an adequate protein intake. Protein is made up of amino acids, which not only provide the building blocks that aid in the repair/growth of muscle tissue, but also are involved in the many daily processes your body undergoes. More lean mass= more calories burned= less body fat.
• Density. Muscle tissue is much denser than body fat, making it much heavier per square unit. If you are exercising you are promoting lean muscle growth and body fat reduction. Unfortunately you will not lose or gain in the same ratio. This is why using simply weight as a measure of fitness is a bad idea, the weight gained can be due to lean muscle growth, which is exactly what you are looking for.
• Do not use weight as a measure of fitness. Just checking your weight will not give a clear indication of success or failure. Instead use measurements of specific body areas and keep track of your body fat percentage. A good example of areas to track are: torso (Placing your measuring tape slightly above your hipbone), chest, midpoint of thigh, calf, and at your bicep. As your body starts building lean mass and burning fat you will notice redistribution in all these areas. Tracking body fat percentage is another great tool. There are many instruments on the market such as calipers and scales. Concerning the scales please be sure to fully read the instructions for proper procedures on measuring body fat. Simple things as eating a meal prior or being dehydrated can easily throw off the calculations.

I have come across this question numerous times and I apologize for not addressing it in a prior blog. It’s easy to see why individuals would encounter this issue and become frustrated. In actuality they were probably doing very well in their efforts but simply didn’t understand what was going on physiologically in their systems. I hope this information, however short, aids you in your upcoming fitness endeavors. I highly encourage individuals with knowledge in this field to message me or comment on the blog itself. Any insight on this topic is greatly appreciated.

                                          Michael Petrinjak, CFT