Weight increase after just 2 weeks of training

Nutrition Q&A [Moderated]
1

Hi Jordan and co, you all do a great job at inspiring people to strength train I really like all your articles and materials and your approach to health and performance.

I was able to convince my wife to start strength training and she is following the beginner prescription. She has not changed her diet in particular but added a protein shake. It’s been 2 weeks since her journey into strength training and she finds that she has gained ~6 lbs and got frustrated a bit. she is 5’4” and before training was 156 lbs. goal was to lose weight and belly fat in the process. She does understand it’s a gradual process and a life style change. She is not eating a lot of calories to account for this much weight gain though

Can you please give some insight into why the weight gain and what to watch out for and any other recommendations.

thanks once again for what you guys do.

Venkat.

2

It is likely that the increase in strenuous activity has increased the water retained in her muscles and vascular system to compensate for sweating and exercise-related processes. Additionally, she may be eating more too, as most estimates of intake are wildly off.

I would aim to replace one of her previous meals with a protein shake, take waist and hip measurements to gauge progress, and if tracking BW -use a weekly average vs a single weekly measurement.

3

Thanks for your advice Jordan. I know it is very individual but how long does water weight usually take to shed before we see a reduction in weight if we assume that she is consuming lesser calories? I will ask her to track her calories more vigilantly too along with her measurements and better weight tracking. Also, when you say replace a meal with a protein shake, was it to increase her overall protein content or reduce calories or both?

Also I’m curious to know the mechanisms/science behind this water weight gain, if you can share some articles that explain this, would really appreciate that.

Once again thanks for your help and guidance.

4

Lots of questions in here. I’ll try and answer them all.

  1. Water changes may due to activity may take a couple weeks to suss out. Weight change due to energy imbalance typically takes weeks to see the initial result, but months to see it play out in full.
  2. Re: protein shake- the purposes are to maintain/increase protein and control for Calories.
  3. We don’t have any articles on water weight gain, as there are many reasons for this. From exercise, we expect an increase in tissue swelling post workout and a greater demand placed on the circulatory system expanding intravascular volume.

-Jordan

5

Thanks Jordan for answering all the questions. Appreciate it.