You Asked: Am I Gaining Muscle Weight or Fat From My Workout?


Apart from an iced latte here and a skipped workout there, you’ve been good about sticking to your new health regimen. So it’s frustrating to step on the scale and see your weight has hardly budged. Or worse, you’ve put on a few pounds.

But wait, doesn’t muscle weigh more than fat? You have added pushups to your workouts…

Unfortunately, the odds that you’ve added even a small amount of muscle, let alone a few pounds of the stuff, is highly unlikely, says Dr. Lawrence Cheskin, director of the Johns Hopkins Weight Management Center. “Unless you’re actively body-building”—think hour-long, three-days-a-week weight room workouts—“it’s very hard to gain a pound or more of muscle.”

Even if you are hitting the weights regularly, you’re not going to gain muscle weight rapidly, especially in the beginning. “It’s going to take at least four to six weeks of consistent training to experience significant gains,” says Michele Olson, an adjunct professor of sports science at Huntingdon University. Unless you’re engaged in some Arnold-level lifting, the two or three pounds you’ve added aren’t muscle.

But that doesn’t necessarily mean it’s fat, either. “In the short term, almost any changes in body weight, either up or down, are going to be from fluid shifts,” Cheskin says.

Cut added salt from your diet, and you’ll lose a lot of retained water very quickly. Or, if you weigh yourself after a hard, sweaty workout but before you rehydrate, you’re likely to have dropped a few pounds. “That can be gratifying, but it’s not meaningful,” Cheskin says.

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A new exercise program could also cause you to retain some extra fluid. “When you start working out and you’re sweating, your body is smart, and it understands that its volume of fluid is not at the level it typically would be,” Olson says. In order to prevent dehydration, your body responds by storing extra water, which can cause your weight to increase by a few pounds. The same thing can happen as the summer temperatures tick up and your body adjusts to the added heat and increased rate of sweating. (Combine the onset of summer with a new, intense workout schedule, and you can expect to add at least a few pounds due to water retention.)

On the other hand, you may drop a few pounds when fall temperatures arrive or you quit exercising. “If you’ve been working out a lot and you suddenly stop, I guarantee you will lose some water weight,” Olson says.

MORE: The TIME Guide To Exercise

All of these short-term factors help explain why most exercise physiologists and weight-loss counselors tell people not to get too hung up on the number on the scale. Your body weight is not a static measure or one composed solely of your proportion of fat to muscle. It’s going to slide up and down based on a lot of variables that don’t have much to do with your health.

That doesn’t mean you should trash your bathroom scale; some researchsuggests that overweight adults who weigh themselves regularly are more likely to stick with the diet and exercise routines that help them shed pounds.

But you’re better off weighing yourself just once or twice a week—first thing in the morning, after you pee but before you eat—and keeping track of how your weight shifts over a period of several weeks or months. The long-term pattern of weight gain or loss is a better indicator of how you’re doing. “Especially if you get upset by those day-to-day fluctuations, it’s better not to torture yourself,” Cheskin says.

The best way to keep tabs on your body weight has nothing to do with scales. “Just ask yourself if your clothes are fitting you better or looser, or if you have more energy, or if you feel healthier,” Olson says.

If you answer yes to these questions, whatever you’re doing is working.


Going vegetarian is the most effective ‘diet’ for losing weight, say researchers

Going vegetarian is the most effective 'diet' for losing weight, say researchers

(Picture: Bill Hogan/Chicago Tribune/MCT via Getty Images)

You might think that cutting the carbs is the most effective and painful way of losing weight.

After all, No Pizza Before Ibiza must exist for a reason, right?

ew research published in the Journal of the American College of Nutrition claims that the key to shredding might actually lie in a plant-based diet.

Scientists claim that dieters not only lose weight more effectively when following a vegetarian diet but that going meat-free also boosts their metabolism.

Going vegetarian is the most effective 'diet' for losing weight, say researchers

They looked at a group of 74 type 2 diabetes sufferers who were put on a vegetarian diet of grains, vegetables, fruits and nuts.

And the researchers claim to have discovered that that diet was twice as effective as a meaty one.

On average, the newly veggie dieters lost an average of 14lbs versus 7lbs.

As well as simply losing weight, their plant-based diet helped reduce muscle fat which in turn, heightened metabolism.


‘This finding is important for people who are trying to lose weight, including those suffering from metabolic syndrome and/or type 2 diabetes,’ says Dr Kahleová.

‘But it is also relevant to anyone who takes their weight management seriously and wants to stay lean and healthy.’

So if you’re trying to slim down or maintain a healthy weight, it might not be a bad idea to try and have at lease one meat-free day a week.

Yet more proof that plant-life rules.


Diet tricks that can help you gain weight

TNN | January 24, 2017
Gain weight in a healthy way

1/8Gain weight in a healthy way
Your journey to gain weight doesn’t necessarily have to be unhealthy. As a matter of fact, wrong food choices can create havoc within your system. (Image Courtesy: Shutterstock)
Increase healthy calories

2/8Increase healthy calories
Instead of mindlessly increasing your calorie intake, focus on adding healthy options like nuts, seeds, cheese and healthy side dishes.
(Image Courtesy: Shutterstock)
Nutrient dense foods

3/8Nutrient dense foods
Don’t focus on junk food but have nutrient rich foods like high-protein meats, which can also aid in building muscle. Have high quality carbs like brown grains, bananas, saturated fats like ghee, butter, coconut oil to protein like chicken and dal.
(Image Courtesy: Shutterstock)
Snack right

4/8Snack right
Have healthy protein and carbohydrate rich snacks like protein bars, peanut butter or hummus. (Image Courtesy: Shutterstock)

Weight lifting exercises may cut risks of heart disease, diabetes

IANS | Jan 12, 2017, 03.00 PM IST

Your new year resolution of hitting the gym to indulge in some weight lifting exercises may not only help you tone those muscles, but also lower the risk of cardiovascular disease as well as Type 2 diabetes, researchers say.

The findings showed that resistance-based interval training exercise – a simple leg exercises, involving weights — improved blood vessel function of individuals with and without diabetes.

“Individuals with Type 2 diabetes are up to four times more likely to develop cardiovascular disease than those without,” said Jonathan Little, Assistant Professor at University of British Columbia (UBC) – Okanagan Campus in Canada.

“After completion of just one bout of exercise, we saw an improvement in blood vessel function, an indicator of heart health and heart attack risk,” Little added.

In the study, the team compared the effect of two types of interval training – resistance (leg press, extensions and lifts) and cardiovascular (stationary bicycle) exercises — on blood vessel function on 35 participants assigned into three groups — people with Type 2 diabetes, non-exercisers, and regular exercisers without diabetes.

“All exercisers showed greater blood vessel function improvement after the resistance-based interval training. However, this was most prominent in the Type 2 diabetes group,” noted Monique Francois, graduate student at UBC.

The exercise regimen could also prove to be a cost-effective tool to help people manage their disease, the researchers said.

The study was published in American Journal of Physiology: Heart and Circulatory Physiology.


Weight gain during puberty may lead to heart disease: Study

Boys with excessive weight gain during puberty are at increased risk of death due to heart disease later in life, a study reveals.

There is no corresponding risk among boys being overweight when younger and who have normal weight during adolescence.

The study included over 37,600 men and the change in body mass index (BMI) during puberty was calculated using BMI values at eight and 20 years of age.

The study evaluated the contribution of BMI during the two distinct developmental periods — childhood and puberty for cardiovascular mortality in adult men.

Increased cardiovascular mortality was seen in boys with a large increase in BMI during puberty, while there was no increased risk for those who were overweight prior to puberty but whose BMI normalised during puberty. Thus, excessive BMI increase during puberty seems unhealthy.

“In this study, we show that a large increase in BMI during puberty is particularly important, while high BMI at age eight is not linked to increased risk of cardiovascular death,” said Jenny Kindblom, Associate Professor at the University of Gothenburg, Sweden.

According to the present study, the increased risks occur in the group of boys whose BMI increased by more than seven BMI units during puberty. Within this group, the risk of death due to cardiovascular disease later in life increases by 22 per cent for every extra BMI unit.

The study is being published in The Lancet Diabetes & Endocrinology.

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Volume of your brain predicts your weight loss success

Volume of your brain predicts your weight loss successVolume of your brain predicts your weight loss success
Did you know your brain may hold the key to your success in losing weight?

Scientists at Wake Forest Baptist Medical Center believe they may have found a way to predict who will be successful in their weight-loss efforts with a quick, non-invasive brain scan. Through the study, the researchers were able to predict weight loss success with 78 percent accuracy based on the brain volume of the study participants.

“A simple test that can predict intentional weight loss success using structural brain characteristics could ultimately be used to tailor treatment for patients,” said co-author of the study Jonathan Burdette. “For example, people identified at high risk for failure might benefit from intensive treatment and close guidance. People identified as having a high probability for success might best respond to less intensive treatment,” he added.

In the study, 52 participants, age 60 to 79, were recruited from the Cooperative Lifestyle Interventions Programs II (CLIP-II) project. The participants were overweight or obese (BMI greater than 28 and less than 42) and had a history of either cardiovascular disease or metabolic syndrome.

All participants had a baseline MRI scan and then were randomized to one of three groups – diet only, diet plus aerobic exercise training or diet plus resistance exercise training. The goal of the 18-month diet and exercise program was a weight loss of 7 to 10 percent of body mass.

Basic brain structure information garnered from the MRIs was classified using a support vector machine, a type of computerized predictive algorithm. Predictions were based on baseline brain gray and white matter volume from the participants’ MRIs and compared to the study participants’ actual weight loss after the 18 months. Brain gray matter volume provided higher prediction accuracy compared with white matter and the combination of the two outperformed either one alone, Burdette said.

The study’s small sample size was a limitation, Burdette said, but the researchers hope to include more people in follow-up studies and broaden the types of interventions to help improve the predictive nature of the test.

“Future studies will investigate whether functional brain networks in association with patterns of brain anatomy may improve prediction, as our recent research has demonstrated that brain circuits are associated with food craving and the self-regulation of eating behavior,” he said.


90 per cent school bags in Maharashtra not violating weight norm: Govt report

As many as 5 lakh school bags were checked in over 28,000 schools of the state

A press conference held by two seventh grade students has created a buzz in Maharashtra. In consequence, state government decided to scrutinise the complaint closely and released a report stating that as many as 5 lakh school bags were checked in over 28,000 schools of the state.

Detailed investigation:

  • Out of one lakh schools, 28,000 schools were put under the scanner and came out clean
  • From these schools, around 5 lakh school bags were checked and the weight of 4.76 lakh bags were found within the weight-limit
  • Following the detection, the state declared a report that 90.1 per cent school bags were within the permissible weight limits

Region wise distribution of data:

  • Four districts, including Nandurbar, Hingoli, Ratnagiri and Washim, were given the clean chit
  • Pune, however, failed to create a 100 per cent record, with 89.37 bags under the standard weight
  • A convincing figure if 93 per cent was recorded in Chandrapur district, where students complained about excess weight
  • Sharad Gosavi, the deputy director of education (primary), claimed that in this whole process, over 5,200 education officials had inspected school bags
  • He also mentioned the criteria of measuring a school bag. According to the HC norms, the weight of the bag must not exceed one-tenth of the body weight of the student,” he said

What do the parents have to say about this report?

  • Parents are puzzled to find that only 10 per cent school bags violated the norm
  • “Suppose there is an English class, there are at least four books for it like grammar, dictation book, dictionary and so on. Should the teacher not specify which one to carry? She insists the students carry all books,” said a parent to the Indian Express
  • “In the last one year, notebooks were replaced with files and school started asking students to keep books in class desks.”
  • source”gsmarena”