Anytime Health has a ton of great resources, and is free to all Anytime Fitness members. Here is one of the most common questions, with even more answers available at the Anytime Health site.

” I joined the gym in January and started on the treadmill and some weight lifting. I gained 6 pounds, so I stopped weight lifting and start a diet in April and walking on the treadmill for 45 mins at least 4 times a week, dropped 3 pounds. Why is it not coming off faster. I’ve changed my diet and my intake of calories has been cut way down. I’m trying to lose about 15 pounds and firm my tummy. Please give help!”

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Just wanted to elaborate on the reasons people often gain weight (at least initially) when they start an exercise program. The following is from an article that I recently wrote:

When a sedentary or somewhat inactive individual starts an exercise program, several changes occur in the body to respond to this new exercise stimulus. The sum of these changes can add a bit to the scale, despite your hopes for the exact opposite. First of all, the muscles can increase in size, and the added protein in the muscle actually stores additional water. The body will also start to store more sugar in the muscles, and again, water storage plays a role here as well. Several enzymes that process oxygen will also increase in quantity within the muscle cells. And if this isn’t enough, your connective tissues will toughen and thicken, and your total blood volume can increase by up to one pound within a week. All of this better prepares your body for more frequent exercise bouts, and helps to improve your workout efficiency. At this point, you’re probably wondering what can be done to mitigate these effects? The answer is not much. The key is to be consistent with your workouts, and avoid the scale if you’re likely to get discouraged by what you see. It’s important to remember that this is simply your body adapting to exercise. Believe me, your weight will trend down in the long run as you continue your program. Don’t forget the old adage—good things come to those who wait!

Let all of us know if you need any additional information. And don’t stop strength training. It’s an important part of a well-rounded program. Try doing some cardiovascular strength training (circuits with no rest), and throw some interval cardio into your steady-state workouts. Keep that body guessing as to what’s coming next!!

Brian Zehetner

See the full dialogue, and all 10 of the answers provided at the Anytime Health site.