5 Top Reasons You May Be Gaining Weight While Working Out

When people workout, they sometimes don’t expect to gain a significant amount of weight. This is especially in regards to beginners. However, there’s several reasons why you may be gaining weight while working out, regardless if you’re a beginner or seasoned vet. Let’s go over what five reasons may be.

Muscle Gains

You could very well be gaining muscle, and this isn’t a bad thing. Even people who have been training for years can start gaining more muscle than they currently have. This can be due to lifting heavier weight, tweaking their workout routine and things of that nature. Beginners and novices can easily and quickly gain a lot of muscle within a few months, therefore weight gain is going to happen.

Here’s a tip, if you want to ease up on gaining too much muscle, then switch to lifting light weights. You’ll still gain some muscle mass, but it won’t be as much as you would if you were lifting heavy. All it takes is a few tweaks to your workout routine to gain muscle fast or to slowly gain muscle.

Water Retention

Perhaps you’re gaining weight due to retaining water, which is very common for people who workout. Many people drink a lot of water during their workouts, as they should. Then they’ll keep drinking water after their workouts, as well as before they train. There’s nothing wrong with this, but holding water will contribute to your weight.

However, this shouldn’t be too much of a concern, but there are a few things you can do to retain less water. You can lower stress levels, get plenty of sleep and eat healthy foods. Eventually you should be able to get rid of excess water.

Your Diet

Take a look at your diet because this is a leading reason people gain weight while working out. A lot of people carbo-load, which means they consume a lot of carbs before they workout. Carbs can contribute to weight gain, but so can the overall number of calories you’re taking in.

Also, eating unhealthy foods can definitely cause you to gain weight. If you eat a lot of junk food and sugary beverages, you’re bound to gain unhealthy weight. If this starts happening, then take a look at your diet and only stick with eating normal foods. This includes fruits, nuts, oats, veggies and so forth. Stay faraway from foods you know are bad for you.

Sugar Conversion

Your body needs energy for working out, and this is why sugar is turned into glucose. It fuels your body so you can workout, and in turn you can gain a little bit of weight. Don’t worry though because as your body gets used to training regularly, the weight gain (related to sugar conversion) should ease up.


Are you taking supplements such as protein, testosterone booster or anything else for that matter? If so, then this could very well be the reason for gaining weight. In fact, many protein shakes have a lot of calories in them, so if you don’t want to gain more weight, then opt for a protein supplement that’s high in protein and low in calories and fat. When it comes to using supplements, make sure you compare as many products as you can and then choose the ones that you believe will provide you with the best results.

Those are five reasons why you may be gaining weight while working out. There are many other potential reasons, but those are the top ones. Just keep exercise regularly, eating healthy and continue to stay focused and you’ll be alright.

Quick Workouts For Even The Busiest People

It is only natural to question where you might be able to fit in a great workout in your day. This question leaves so many people to not make getting the exercise they need a priority. The reality is that if you make it a priority there is always a way to break a sweat each and every day, no matter how busy you might be. Here you will find just a few of the best ways to get your heart rate going.

The ultimate workout that can be done quickly is taking the time for a run. The key to a great workout is to ensure that your heart rate reaches its peak rate and stays there for as long as possible. While many people like to spend an hour or more running each day, that isn’t absolutely necessary. If you find that you do not seem to have time for this it is ideal to wake up 20 minutes earlier so that you can go for a 15 minute run each day. Once you make this a priority you will actually find that you have more energy for the rest of your day and rolling out of bed in the morning will be something that you look forward to.

Another great way to give your body the exercise that it needs is to spend part of your lunch break going for a walk. Of course you likely do not want to break a sweat and return to work looking like you ran a marathon, but that isn’t necessary in order to get your heart rate up a little bit. Speed walking is a great workout and can do a great deal to help you avoid the afternoon slump that so many face each day. Just 15 to 20 minutes will ensure that you at least get in some physical activity and will likely even lead to more productivity later in the day.

Yoga is another great way to stay in shape without sweating too much. If you live or work in an urban area it is likely that you have a yoga studio that is close enough to walk to. Classes are typically different lengths and many studios offer quick classes for those on a time crunch. This will get your cardiovascular system working and help to limber up your muscles and joints while also strengthening them. The key is to schedule some time in your day a few times a week so that you make this something that becomes part of your routine. No matter how quick it might be, the real challenge is to be sure to make the time for it.

If you still feel that you simply do not have the time for the activities listed above you may want to consider altering your work space. For example, if you work at a desk all day, you likely aren’t getting as much physical activity as you should. Sitting too long at a chair not only does not help to burn calories, but it can actually lead to health issues as you age. By transitioning your desk to be able to stand while your work or choosing to use a workout ball as your chair can make a huge difference. You can even set a few minute blocks every hour or so to do specific workouts such as crunches, leg lifts or anything else that you enjoy.

The real key is to set time aside for your regular workouts. There is always time, it is just what you choose to do with it. In the end by making this a priority you will find that you have more energy and focus for everything else that you do on a daily basis.