Fat Loss and Weight Gain at the Same Time?

You will sometimes gain a little weight when you burn fat and build muscle--especially at the beginning of your program.


Don't get discouraged. Check your body fat percentage every week. If you are losing inches and burning body fat, you are on the right track. Your body is changing for the long-term. You will also lose weight in time.

Here is a question from Robin:

Okay -- I'm way frustrated and a little confused. Help! I'm 45 and started at the gym (5 days a week) about four weeks ago. I've been eating way healthier for about 6 weeks now, and have lost about 23 pounds.

BUT here's my dilemma. When I go to the gym and really work out (1 hour+ on weights, really pushing myself, and often an hour of cardio via intense raquetball) I DO NOT lose a pound and often gain a little. So -- I stay home and don't exercise and I lose about a half pound a day or I go to the gym, work my butt off and gain a half pound a day.

What gives? My diet is totally under control (that's easy for me), and the mysterious factor here seems to be hitting the gym so hard and gaining weight. Can you help enlighten me?? Anyone???

Mark's Response To Robin:

Robin there could be several reasons for your slower decrease in weight loss:

1) Your body might have reached a plateau. Weight often comes off easily at the beginning of a workout program. But, then your body adapts to your workouts. When this happens, you need to vary your workout routines and intensity. Do different lifts for the different body parts, such as substituting bench presses with stability ball dumbbell presses or doing step-ups and lunges instead of leg presses and squats.

A shorter, more intense 30 minute full-body circuit weight workout will work better than a 1 hour weight workout when you are trying to lose body fat and weight. A circuit workout is one in which you do one exercise after the other with little or no rest between exercises. Also, change up your cardio routines such as rotating sprinting on grass (the best option), treadmill, bike, stair-stepper and swimming.

2) It is more important to lose body fat and lose inches than it is to lose weight. Have your body fat percentage checked and your circumference measurements done by a trainer to see how much fat and inches you have lost. Muscle weighs more than fat, so your body could be shrinking. Don't worry, the weight loss will take care of itself.

3) Longer workouts are not always better. You could be over-training. Actually, shorter more intense workouts burn more fat. An intense 20-minute interval cardio session will give you better heart health and cardio benefits than a 1-hour cardio, muscle-wasting session.

4) You need to know your basal metabolic rate-BMR (how many calories your body would burn each day if you did nothing). Base your daily caloric intake on your BMR, activity level and goals. You will gain weight even on the days you work out really hard if you take in more calories than you burn.

The important thing here is that it appears you have made a lifestyle change----which means you have committed to exercise and eat nutritiously for the rest of your life. When you do that, you will win the fitness war even if you lose a few battles along the way. Keep exercising and eating healthy and your heart, mind and body will thank you!

Do you want to:
  • Eat Better to be Healthier, Burn More Fat and Lose Permanent Weight?
  • Have Your BEST Looking Body Naked or in Smaller-Sized Clothes?
  • Feel Better than You have Felt in Months or Years?
  • Have the Energy to Accomplish Your Daily Goals?
Be sure and register for my FREE 3-Step Fix-Your-Diet-Now Plan

I will coach you to transform your body and its definitely not just about weight loss.  You will learn what it takes to change your eating habits and lifestyle and start remaking your body a healthy, energized and lean fat-burning machine!

Mark Dilworth, BA, PES

About Mark

About Mark

Mark Dilworth is a Lifestyle and Weight Management Specialist and since 2006 he has owned Your Fitness University, Her Fitness Hut, My Fitness Hut, Sports Fitness Hut.

Mark has helped thousands of clients and readers make lifestyle changes that lead to better long-term health, which includes acceptable body fat and ideal body weight.He does not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.