Why does weight increase after training? Possible reasons, features and reviews

A common misconception is that weight gain is the result of training. If physical activity took place without weighting agents and protein nutrition, then we can’t even talk about the rapid build-up of muscle mass. So why does weight increase after training? It is necessary to understand the causes and mistakes made by athletes.

Reason number 1

There are often cases when people involved in sports gain weight. The main reason is non-compliance with the principles of proper nutrition.

It is unclear why, after training, weight increases on the scales? After exhausting physical activity, the body requires replenishment of the spent resources. And a man goes into all serious. Fitness instructors insist on a balanced and limited (in quantity and quality) nutrition after the training. It is important to keep a diary that will display what was eaten and how many calories received and spent.

The mistake of novice athletes is the use of food waste with the hope of working it out in training.

Reasons for weight gain after exercise

Fitness instructors identify several factors that do not allow to reduce body fat and tidy up the body.

1. Calorie deficiency. A strict diet is not a way out of this situation. The body with a lack of food begins to slow down the metabolic processes. Therefore, after the training, it is advisable to eat some high-quality protein and carbohydrate foods, rather than cake or cookies.
2. The body did not adjust to sports. The first training will never lead to stunning results. The load should be systematic and gradually increasing. Each organism reacts differently to fitness.
3. Taking medication. Some drugs slow down, or even completely stop the process of losing weight. If nutrition is balanced, training is systematic, and there are no medicines in the diet, then you need to see a doctor.
4. A common reason why weight gain increases after exercise is the accelerated growth of muscle mass. In this case, the fat layer does not have time to thin out. You need to talk with the trainer and draw up a program that will include cardio loads.

Correction of the situation

In order not to worry about why weight increases after a workout, you need to adhere to some recommendations.

• Do not give up sports.
• Balance nutrition.
• Eat sports nutrition for muscle gain as recommended by your trainer.
• Sometimes change physical activity.
• Be sure to finish the stretching workout.

Tips to achieve the goal

With systematic fitness classes, novice athletes have questions. The most dangerous: why does the weight increase after starting workouts. If a person does not see the result, he loses motivation and abandons, in his opinion, this is a disastrous business.

However, experienced fitness trainers give some tips on how to achieve your goal.

• There is no need for daily weight measurement. And even more so, do not panic because of what you saw.

• Nutrition control is the key to bringing your body and health in order. The effectiveness of training with the wrong diet is rapidly approaching zero.

• Each training should end with a stretch. The better the hitch stage is, the less will be the strength and better health.

• There should be no fear of sports. Even if the weight has increased, the body becomes closer to its ideal forms.

• First of all, it is necessary to focus on measuring body volumes, but not mass. For visual comparison, it is recommended to take before and after photographs.

Weight gain after anaerobic training

Beginning athletes have a panic if they do not understand why, after weight training, weight increases.

• The most common factor in this situation is fluid retention in the muscles. When loaded, they require large amounts of nutrients. This causes the amount of circulating blood and fluid to increase. Glycogen, if necessary, retains water in the muscles so that they adapt to the loads.

• Increasing tonus is also considered the cause of a small increase in weight and volume. After a while, the situation stabilizes, and the body begins to get rid of excess and visceral fat.

• Increase in muscle mass.

• Snack too tight after training. For the effect of losing weight, the body must consume more than receive.

Weight gain after aerobic exercise

Common factors why weight gain increases after cardio workouts are:

• Eating too much food. The body does not have time to burn the calories eaten. This is especially true of food waste: fast food and sweets. If you do not balance the nutrition, the result of the training will not be visible.

• Fluid abuse. Rather, the reason is the inclusion of excessive amounts of salted and smoked foods in the diet. Water is retained in the body, and on the scales an increase of 2 kg.

• Health problems. If there are endocrine diseases, then no training and dietary restrictions will not allow you to lose weight. In this situation, the doctor prescribes drugs to normalize the hormonal background.

• Decreased blood glucose (sugar). After training, a healthy and satisfying meal is required. Otherwise, severe hunger will make you eat much more than the norm and not always high-quality food.
• The abuse of sports nutrition. Isotonics are high in calories, and many are unaware of this. For professional athletes, such supplements will benefit. But office workers visiting the gym on big holidays - only to the detriment.

Training does not help. What to do?

If fitness does not help to achieve a certain goal, and the question is what to do if weight increases after a workout, he visits more often, you need to listen to the following recommendations:

• Change sport. The body quickly adapts to a monotonous workout. A change of activity burns fats more actively.

• Get enough sleep. Overwork is the main enemy in the fight against extra pounds. If the body does not rest due to lack of sleep, then the effectiveness of training decreases sharply.

• Relax. Exhausting training after idleness is stress for the body. If you temporarily abandon the gym and balance the diet, and then gradually introduce physical activity, the result will soon manifest.

• Exercise regularly. It is necessary to develop not only endurance and strength, but also endurance and will.

• To refuse from bad habits. Going to the gym will not be useful if cigarettes and spirits remain in everyday life.

Common Athlete Mistakes

Girls play sports and do not see the result, but carefully monitor why, after the start of training, weight increases. Reviews are not always unambiguous, but the expected way out of the situation is to abandon your body and begin to absorb fast food. Fitness instructors insist on parsing the mistakes of novice athletes.

Situation I. Sports continued for a month, but the girl did not lose weight.

Instructor's answer: muscles retain fluid to adapt to the load. Weight is increased or maintained, but body fat is reduced. It is important to measure volumes and focus on their changes.

Situation II. Training has been going on for a month, but body weight is increasing. Volumes are measured systematically, before and after photos are compared. There is no shift. What is the problem?

Instructor's answer: just training is not enough . It is important to balance nutrition. 70% of success is assigned to a well-designed diet. Only 30% is the merit of sports. Due to physical activity, the body is tightened, its tone is increased, the sagging skin disappears. But without calorie deficiency, the process of burning fat is impossible.

Situation III. Training is systematic. Nutrition - balanced. But the weight stands still or increases.

Instructor's answer: the body must consume more than receive. This principle is based on modern diets and proper nutritional provisions. The best way to control your food intake is to count calories. In this situation, a calorie deficit, a varied menu and a rare opportunity to treat yourself to sweets are needed.

Situation IV. Why does the girl’s weight increase after training if she counts calories and exercises regularly? Or body weight decreased, and then weight loss stopped altogether.

Instructor's answer: in the first weeks, liquid in the amount of 2-3 kg leaves. Do not expect such rapid results in the future. Reducing food debris leads to the removal of excess fluid from the body.

The standard rate of weight loss is 0.5-1 kg per week. But there are jumps in weight. No need to panic ahead of time. Such dynamics cannot be explained.

Situation V. In 2 months 6 kg were left. But over time, the weight has not changed a gram.

Instructor's answer: most likely, the plateau effect has come. At such moments, the body tries to adapt to the new weight and consolidate the result.

Principles of nutrition in fitness

In order not to wonder why, after training, weight increases, it is necessary to take into account the daily menu.

• You need breakfast every day. Skipping this meal provokes further overeating.
• Hearty and heavy dinner. And you do not need to load the body in the evening. Dinner is light, protein and containing vegetables.
• Exclude high-calorie drinks from the diet. Keep sweet tea, coffee, juices in check.
• Exclude alcohol.
• Limit fat intake.
• Refuse store sauces (mayonnaise, ketchup, etc.).
• Going for food on an empty stomach is a sure sign of eating an unplanned snack.
• Limit your diet. More precisely, remove food waste from it (fast food and purchased sweets). The daily menu should not be less than 1200 calories. Rigid diets will not lead to anything good.