Not Losing Weight = Not a Failure. Real Changes to See During Workout
Not losing weight is not a failure.
The Real Changes You Should See During Workout
"I'm careful about my diet, but I'm not losing weight."
"When I started muscle training, it actually increased a little."
There is no need to immediately determine that you have gained fat or that you have failed to diet.
Weight includes not only fat,
muscles.
Water in the body.
・ Muscle glycogen
bone.
Contents of the gastrointestinal tract
And so on. It includes a lot of different things.
Especially immediately after starting muscle training, glycogen is stored in the muscles, and the amount of water tends to increase accordingly.
You may experience temporary swelling after a workout that you are not used to.
So even if you're losing fat, your weight may level off or temporarily increase.
Fat and muscle also occupy different volumes for the same weight.
If you lose fat and maintain your muscles, even if your weight hasn't changed,
・ The waist becomes thinner
· You can afford clothes
The body line changes.
- muscle strength and physical strength is improved
Such changes will occur.
What you should know here is that muscle training does not significantly increase your basal metabolism.
The real role of muscle training is not to dramatically increase the basal metabolism.
It is about protecting your muscles and strength during weight loss and maintaining a body that is easy to continue with daily life and exercise.
When your weight stagnates, before reducing your diet further,
7-day average of body weight
・ Waist circumference
Size of photos and clothes
Weight and number of times of muscle training
Number of steps and daily activities
Sleep and physical condition
Let's also check.
Weight is one of the important data.
However, the number on the scale alone does not determine the success or failure of the diet.
What you want to chase is not the smallest weight,
It is a body that can reduce excess fat while protecting muscles and maintain its state without difficulty.
Save it and watch it back when you're worried about your weight.
The diet Muscle training beginner weight management # body _ makeup The body composition
筋トレを続けて体重がなかなか減らないと、つい『失敗したのでは？』と感じることがありますが、それは誤解かもしれません。実際に私の経験でも、筋トレ開始初期は筋肉中のグリコーゲンが増え、それに伴って身体に水分が多く溜まるため、一時的に体重が増えたり横ばいになることがよくありました。この状態は体の中で筋肉がエネルギーを蓄えている証拠であり、決して脂肪が増えたわけではありません。 さらに脂肪と筋肉は同じ重さでも体積が異なり、脂肪が多いと体がふっくら見えるのに対し、筋肉が増えると身体が引き締まり見た目が大きく変わります。実際、体重は変わらなくてもウエスト周囲径が細くなったり、洋服がゆるくなったり、身体のラインがくっきり変わることが多いです。これがいわゆる『ボディ・リコンポジション』の成功のサインと言えるでしょう。 また、筋トレは劇的に基礎代謝を上げるものではなく、主な役割は減量期に筋肉量を守り、日常生活や運動を継続しやすい身体作りをサポートすることです。急激な食事制限で体重だけを追うと、逆に筋肉が落ちて代謝が下がりやすくなり、リバウンドや停滞の原因になります。体重の7日間平均やウエストの測定、筋トレの回数や重量、毎日の歩数、睡眠の質など多角的に身体の状態を観察することが、長期的に健康的な体作りには欠かせません。 私も減量が停滞したときは焦らず、歩数を増やすなどNEAT（日常生活活動のエネルギー消費）を意識して調整しました。小さな工夫が継続の鍵となりました。筋トレをがんばっている方には、体重計の数値だけに左右されず、身体の変化をトータルで楽しんでほしいと思います。