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Exercise

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Original poster

Exercise making me put on weight?

16 replies

Flamingolegs · 28/02/2023 13:58

Hi everyone

I am looking for a bit of advice. Since the new year I have embarked on a proper fitness regime.

I have been a member of a gym for years but freely admit I have just used it for a bit of swimming, fannying about in the gym and yoga/ Pilates.

I am in my 40's and have decided the time is now to get properly fit and toned. I am slim but have zero muscle. Bit flabby round the middle (where all my weight goes) - skinny-fat. I find it almost impossible to build muscle.

At my last health checkup I was 26% fat and was under where my muscle mass should be, I am 1.67m and at the start of Jan I weighed 54kg and this morning I am 57kg!!

my workouts are:
2 x HIIT (David lloyd Blaze) a week
1x bodypump class a week
1x yoga/ pilates class a week
10,000+ steps most days walking

I don't feel I have eaten more although I do feel more hungry on my HIIT days and I have been trying to eat more protein (I am vegetarian).

I definitely haven't lost or gained any inches, my DH says I look more toned (maybe my arms and thighs do a bit) but the skin on my stomach has gone all saggy and wrinkly 🤢 it looks worse than before (I have 2 DC).

I am feeling good in other aspects - more energy and sleeping better but I am a bit alarmed at the relatively rapid weight gain. I have pretty much been the same weight for 20 years bar having kids. There is one of those fat measuring machines at the gym (although I am not convinced of their accuracy) so maybe measuring muscle mass/ fat percentage would be better?

Is this normal?

OP posts:

BogRollBOGOF · 28/02/2023 17:19

It sounds likely that you're gaining muscle which will be more dense than any fat lost. Tired muscles often increase water retention.

You're a healthy weight and doing healthy things, so don't sweat the small stuff.

midgemadgemodge · 28/02/2023 17:30

If you increase exercise you need to be very careful that you don't eat a little more and that you don't rest a little more the rest of the day

It's really easy to eat / rest and regain the calories lost through exercise ( which is never as many as you might think )

midgemadgemodge · 28/02/2023 17:32

You don't want to lose weight at those figures though - maintain and swap blubber for muscle it seems

Abra1t · 28/02/2023 17:33

If I intensify my exercise my body seems to retain more water.

TheLaughOfRustyLee · 28/02/2023 17:34

Muscle is denser and more compact than fat - so it weighs more but looks like less. IYSWIM

Original poster

Flamingolegs · 28/02/2023 20:05

Yes, the aim wasn't to lose weight just to be healthier and tone up but I don't feel I have gained much muscle (still can't do a proper press up 😂) and so I was surprised when I weighed myself today.

My clothes don't feel tighter which I assume they would if I put on weight so maybe it is just muscle?

Interesting about the water retention too.

I will keep on because I am actually enjoying it and hope that I see some results in a month or two.

OP posts:

tilestoclean · 28/02/2023 20:49

BogRollBOGOF · 28/02/2023 17:19

It sounds likely that you're gaining muscle which will be more dense than any fat lost. Tired muscles often increase water retention.

You're a healthy weight and doing healthy things, so don't sweat the small stuff.

Love this response! I'm going to remind myself of this when I'm sweating over a small scale increase or a day where I'm not able to get to the gym. Thank you!

Hop27 · 28/02/2023 21:41

It's pretty hard to build muscle, especially if your in a calorie deficit. Its taken me 8 weeks to gain less than 1kg of muscle, training 6 times a week (but in a calorie deficit, so muscle gain wasn't the goal) It's probably water, if you track your weight across a month it will vary greatly. Keep up the training OP the results will come, put the scales in the bin.

Pennythoughts28 · 01/03/2023 21:32

Muscle gain x

Daisy03 · 02/03/2023 21:33

It's definitely not muscle gain, or at least it'll be minimal in this length of time. It takes a lot of effort to gain muscle.
It'll be water retention in the muscles you've been using

Paperexcelandpens · 02/03/2023 22:03

There is absolutely no way that it will be muscle growth over this short a period. Its very very hard for women to grow muscle, I'm a powerlifter so know all about this.

Original poster

Flamingolegs · 06/03/2023 17:06

Hmm, I know it isn't muscle. I have never, ever been able to put on muscle.
Gym machine says I am 28% fat.

I feel fat and disillusioned. What is the point of exercising if all I get is fatter and a spotty back from the sweat (I shower straight after each class).

OP posts:

journeyofsanity · 06/03/2023 19:51

That amount of exercise is not going to produce 3kg of muscle. If you are the same size then why are you worried?

Original poster

Flamingolegs · 07/03/2023 13:43

My stomach looks awful! It's all saggy and wrinkly - before it was a bit pudgy but firm.

I am going to keep it up, track my food intake a bit more closely and see where I am in 6 weeks or so.

OP posts:

Riotgrl · 01/12/2025 22:23

Hey, any updates? I'm in a similar situation

Original poster

Flamingolegs · 03/12/2025 18:29

Still the same - almost 3yrs of regular workouts (even got a PT for a few months) - I just do not build muscle.
The extra weight was most likely water according to the PT.

My husband thinks I look good but I really see no change.
I think I would have to really limit what I eat to show any muscles/ lose the belly and I am just not prepared to do that. I once got down to 24% body fat but I think that was a glitch on the machine 😂

Still, I guess it is better than getting worse and I have made a great bunch of friends at the gym. I definitely feel healthier.

OP posts:

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