Fitness Tip of the WEEK!

Why do so many people start an exercise program, and quit after just a couple weeks: The motivation to start a new exercise program is almost always to lose weight loss  However, what most personal trainers know and most at-home exercisers do not, is that a new exercise program often can cause an immediate (and temporary) increase on the scale. (Notice I didn't say weight gain! I'll explain.) This common increase in the scale is also the reason why! The temporary weight gain explained: When someone starts a new exercise program, they often experience muscle soreness. The more intense and "unfamiliar" the program, the more intense the muscle soreness.  This soreness is most prevalent 24 to 48 hours after each workout. In the first few weeks of a new program, soreness is the body trying to "protect and defend" the effected or targeted tissue. This type of soreness is thought to be caused by tissue breakdown or microscopic tears in muscle tissue. When this happens the body protects the tissue. The muscle becomes inflamed and slightly swollen with fluid retention. This temporary retention of fluid can result in a 3- to 4-pound weight gain within a few weeks of a new program. Keep in mind that muscle soreness is not necessarily a reflection of how hard you worked. In fact, some people feel no signs of muscle soreness, yet will experience the muscle protection mechanisms of water retention and slight swelling. Most people are motivated enough to put up with this temporary muscle soreness. Yet, many, especially those who really need immediate weight loss to keep them motivated in those first couple of weeks become discouraged and quit!  Don't be surprised or discouraged if you experience a temporary gain on the scale the first week or two of increasing your exercise intensity…..and don’t quit!