Weight Gain Myths

You can't gain Fat by lifting weights

We’ve seen a lot of threads in our forums about weightlifting and weight gain lately and we thought it might be a good idea for a little common sense talk about weight gain myths.

First, it is nearly impossible for even a young adult male to add 5 lbs of muscles doing a weight training program like STS for 3 months. The most muscle a male could hope to add to their body doing a weight training workout for 3 months is only about one pound, less for a female.

Remember, more than half your body’s weight is made up of water. Short term fluctuations in your weight have more to do with increases or decreases in water retention - not muscle and/or fat.

Second, weight gain and weight loss come from three areas of your body:

1. Water - this makes up about 2/3 of your body weight
2. Fat
3. Muscle

Many times you might notice that you gain 3 to 5 pounds in just one day! Relax it’s not fat and it certainly is not muscle. That only leaves one other choice - water! That’s right; the only way anyone can gain 5 lbs of weight in a short period of time is from water retention.

Water retention may come from eating a high sodium meal (Chinese food for example) or your monthly cycle. Water retention also comes from glycogen that is stored in your body. At your peak during the day you have about 1 pound of Glycogen in your body. Glycogen holds onto about 3 times its weight in water. As you deplete your glycogen stores your weight will drop as less water will be stored in your muscles. As you replenish your glycogen in your body by eating your water weight will increase. This is a major reason why you are lighter in the morning than in the evening.

Let me give you an example to expand on this. Let’s say on Tuesday you weigh yourself in the morning and your weight is 145 pounds. On Wednesday you weigh yourself in the evening and this time you freak out because you weigh 150 pounds. How could this happen?

Well, first let’s look at muscle. Even though you did do STS mesocycle three on Tuesday afternoon and lifted some very heavy weights it is impossible to add 5 lbs of muscle to your body in just one day. In fact, it is very hard for a male to add much more than 4 lbs of muscle in a year. So your weight gain wasn’t at all muscle. Well, then it must be fat because the scale says so - right? Well, of course I’m just being funny to make a point. A scale can only tell you how much you weigh, not where the weight came from. To gain 5 pounds of fat in just one day you would have to consume 17500 extra calories more than you normally eat (assuming activity level is the same). This too is impossible as you would have to eat around 32 Big Macs in addition to your normal meals to be able to even come close to adding 5 lbs of fat to your body. Even if a person wanted to they could not eat 32 Big Macs in just one day - It’s just not possible and it is IMPOSSIBLE to gain 5 lb’s of fat in just one day. Stored fat only comes from eating excess food, not exercise. It is impossible to gain fat by lifting weights or breathing air.

So we have eliminated muscle and fat as being the cause of your one day weight gain in the above example. This only leaves “water” as the culprit to your short term weight gain.

Now I will admit that any weightlifting program can cause temporary water weight gain. When you begin any new weightlifting program your body will retain water in the beginning. This is because your body’s muscles will temporarily store more glycogen when you start a new program and this attracts more water to your muscles. This is one reason why your muscles swell. After your body adapts to the new program your body will stop storing excess glycogen and the water retention will decrease.

Finally, scales are not 100% accurate. They have a certain error rate of + or - a certain percentage and may be off as much as several pounds. This may mean that you actually weigh more or less than what the scale tells you. For example, the scale tells you on Monday that you weigh 100 lbs (but your real weight is 102 lbs) and then on Wednesday the scale tells you that you weigh 104 lbs (but your real weight is still 102 lbs). You might think you gained 4 pounds when you actually gained nothing.

Thursday, May 7, 2009

Get Ripped To The Core.

1: Reverse Lunge and Side Squat (38 ea leg): 10#.
2: Chest Press with/out Hips Raised (54 total..... all 4 sets of the routines): 8#
3: Bent Leg Dead Lift and Bicep Curl. (32 ea): 8#
4: Wide Squat and Upright Row. (171 ws & 52 ur): 8# I'm going to do this one last from now on.

Tuesday, May 5, 2009

Get Ripped To The Core. (Over did it today. Couldn't finish everything.)

1: Reverse Lunge and Side Squat (38 ea leg): 10#.
2: Chest Press with/out Hips Raised (54 total..... all 4 sets of the routines): 8#
3: Bent Leg Dead Lift and Bicep Curl. (32 ea): 8#
4: Wide Squat and Upright Row. (171 ws & 52 ur): 8#

Well, I don't feel I overworked myself; but, I still couldn't seem to make it through the workout. I didn't want to even get up this morning; but, I did anyway. Then, for the second time in a row I couldn't make it through my entire workout. At least Saturday I had a good excuse.... I overworked myself throughout the workout. Today, though, I just have no energy. I thought through time I should be getting stronger and have better endurance. I don't feel I have any better endurance than when I first started working out.

Saturday, May 2, 2009

Get Ripped To The Core. (Over did it today. Couldn't finish everything.)

1: Reverse Lunge and Side Squat (38 ea leg): 15# for the first 4 sets. Then, for the rest went back to 10#. I'll be staying there for a while. That 15# killed me for the rest of the workout.
2: Chest Press with/out Hips Raised (54 total..... 4 sets of the routine - with the exception of only doing 8 singles instead of her final 16 singles. Still, progress has been made): 8#
3: Bent Leg Dead Lift and Bicep Curl. (32 ea): 8#
4: Wide Squat and Upright Row. (171 ws & 52 ur): 8# Worked really hard at going low and working the muscles.

Stopped there. I could barely make it up the stairs after this workout and I'm still shakin' up an hour later. So, not sure how working it harder helped, but I'm sure it did somehow.

Wednesday, April 29, 2009

Get Ripped To The Core. (Didn't want to get up this morning. Have had a difficult week with sleep - not much of it. I was awake, so even though I was tired I went and worked out. Now I'm glad I did.)

1: Reverse Lunge and Side Squat (38 ea leg): 10#!!!
2: Chest Press with/out Hips Raised (54 total..... 3 sets of the routine): 8#
3: Bent Leg Dead Lift and Bicep Curl. (32 ea): 8#
4: Wide Squat and Upright Row. (171 ws & 52 ur): 8#
5: Stiff Leg Deadlift with Lateral Row (48 D & 56 LR): 10#
6: Squat with Lateral Raise and then Narrow Squat with Anterior Raise. (48 LG ea leg, 54 LR, 8 NS/AR): 5#. Because of the weight increase I only did lateral raises with the very first set each leg. I only did the squats for the rest.
7: Step Ups with Overhead Press. (48 total): also 5# - I did two sets of this routine.

Slim Quick

Yesterday, tried the slim quick powder in my drink. YUCK! Unfortunately, their pills have caffeine/ green tea in it. So, the powder was my only option. So, THAT's out!

Saturday, April 25, 2009

Get Ripped To The Core. (I made progress today, increasing my weight to 10 lbs for two routines. But, I'm staring to feel my knees hurt during a couple of moves, which worries me as I haven't even made it past 10 lbs yet nor lost weight and I'm already running into a potentially serious road block.)

1: Reverse Lunge and Side Squat (38 ea leg): 10#!!!
2: Chest Press with/out Hips Raised (54 total..... 3 sets of the routine): 8#
3: Bent Leg Dead Lift and Bicep Curl. (32 ea): 8#
4: Wide Squat and Upright Row. (171 ws & 52 ur): My knees are starting to hurt with this one. 8#
5: Stiff Leg Deadlift with Lateral Row (48 D & 56 LR): 10#
6: Squat with Lateral Raise and then Narrow Squat with Anterior Raise. (48 LG ea leg, 54 LR, 8 NS/AR): 5#. Because of the weight increase I only did lateral raises with the very first set each legs. I only did the squats for the rest.
7: Step Ups with Overhead Press. (48 total): also 5# - I did three sets of this routine.