I Just Started Working Out; Why am I gaining weight?

So you’ve just signed up for a membership at your local gym, or you just began working with a trainer, but after the first two weeks you get on the scale and realize that you’re a kilo heavier. What’s going on? Well first of all, if you have a trainer I’m sure he or she has told you to stay off the scale. Time and time again as fitness professionals we find ourselves locked in battle with the treacherous scale as people obsess over weight instead of the stuff that really matters i.e., body fat, girth measurements and how your clothes fit. So first things first, throw that scale out the window. Whether you gain weight or not has a significant amount to do with many factors, including body type and nutrition.





At Fitcorp Asia the fitness trainers begin an assessment with a body stat test, which is used to measure body fat versus lean mass, resting metabolism (# of calories needed to sustain your current muscle mass without moving) and average metabolic rate (# of calories that should be consumed by your body on average during an active day. When you begin to lift weights, your body which is now stimulated by heavier loads establishes new links between your brain and muscle. Your body begins to recruit more muscle and this increases its demands for energy.

It is this increase in demand that makes you feel hungrier than normal and it represents a change in your metabolism. This is a very critical time for you as you must now make better choices on what to consume and when to consume it, in order to meet the demands of increased muscle activity. The problem that many personal trainers find is that their clients will begin to use this newly revved up metabolism as a sort of credit card which affords them the luxury of eating junk food. This is however counterproductive to your goals of fat and weight loss and most people will experience weight gain if this is not monitored carefully. This is a time where you have a chance to combine your training with low calorie, high nutritional value foods and get the most out of your metabolism. At Fitcorp Asia, we encourage our clients to eat often, but to make sure that you’re eating quality foods.

Not only is nutrition a key reason for why you may be gaining weight, but consider this:

• Muscle is about 70% water and when you work out more; your body’s response places a higher demand for consumption of more water. Also in response to weight training your body needs to prepare itself for heavier loads. One of the ways it does this is to increase surface area by hydrating the muscle fibers in order to increase surface area and provide higher power outputs.





• Your lean mass includes muscle, bone and organs. Weight bearing activity stimulates muscle growth and stimulates an increase in bone density. These two things can easily cause significant weight gain within the first couple of months. This is where it is important to have a look at girth measurements and body fat. Muscle is heavier and denser than fat and as more muscle is stimulated, the body’s ability to burn fat increases, which sometimes results in a loss of inches with an overall gain of weight.

Similar to the old saying, “Guns don’t kill people, people kill people”. Exercise doesn’t make you fat, the choices a person makes, makes that person fat.

At Fitcorp Asia we believe it’s about changing your lifestyle and by lifestyle we mean changing the way your body moves, the amount of movement that it does and changing the fuel that you run on.

The take home messages are clear. Throw out the scale and focus on getting stronger and increasing your metabolism by moving more and eating right. The rest will fall into place over time. Rome was not built in a day and your body took years to get this far; sometimes 10, 20 or 30+. The process of reprogramming your body is not an overnight miracle, but a life-long commitment to change.

From an excerpt of Maya Angelou, “If you don’t like something, change it.





If you can’t change it, change your attitude”. Realize that your trainer or fitness coach is there to assist you in reaching your goals, as well as support you along your journey to change. We give you the tools to succeed, but it just may be your attitude towards food, nutrition and exercise are the only thing holding you back from a better you.

By Rich Thurman, B.Sc., MA, CSCS, CPT.
Rich is the Fitness Development Manager and a Fitness Coach at Fitcorp Asia. Thailand's leading personal training, sports performance and corporate wellness organization. With a Bachelors degree in Physiological Science from UCLA a Masters in Sports Management from The University of San Francisco, Rich has over 10 years of experience in Fitness, Sports Performance, Injury Prevention and Rehabilitation. Whether it’s fat loss or toning, personal training or group exercise Fitcorp Asia, Thailand’s leading sports experts has something for everyone. For more information check out our website at www.fitcorpasia.com or drop Rich a line at Richard@fitcorpasia.com

Jacob's Energy Tips

What’s new!?

Once you stop trying new things, you tend to lack stimulation and that will drive you low on motivation and energy – you might even start feeling old..!
Even though you might not want to; try spicing up your everyday routine with some fresh input. You will be surprised by the energy boost it can give you. Just start on a small scale. Walking instead of driving or squatting to pick that pencil up instead of bending are just a couple things you can do differently. Not only will you burn a few more calories but your back will appreciate the squat over the back bend. What do you have to lose!? Give it go!


Get physical!

Think its hard getting into shape? Getting healthy and raising your energy level takes more than simply exercising 2-3 times a week. You need to make it your lifestyle. Implement it wherever you can in your life and change will come a lot faster.
Look at these simple alternatives you have around you -

USE INSTEAD OF
- stairs - elevators
- front walk - taxis
- parks - sofa
- portions - buffets
- water - soda



Keep your metabolic rate moving
Keep your organs working optimally by make sure you get sufficient nutritional foods.
If your are feeling weak and low on energy it is because you are not eating enough or because you are not eating within all the recommended food groups:
- fruits
- vegetable
- rice (brown rice preferably)
- leguminous fruits
- oils
- fish
- herbs
- fluids
The more effectively your organs can function, the better digestion and detoxification they can perform.


Make “My time”

Put down a time (in your calendar) where it is all about you. Make sure that you are using it for a purpose that primarily serves you and adds to your well-being. Exercise, go to the spa, meditate; go for a brisk walk. It’s really up to you. What matters is that you devote all of your attention to it and benefit from it.


Sugar makes you sour!

Ever noticed how some people get lazy and grumpy a little while after they had their coke in the afternoon or if they skipped their dessert? People with sugar addictions can get large irregular energy boosts and when that energy drops they can become moody. Avoid becoming like that and start taking the sugar out of your diet. Use nature’s sweeteners such as honey & fruits to help you ease out of it your addiction.

Fitcorp Asia's Kettlebell Training Featured in the Bangkok Post Today!

Kettlebell Training in Bangkok!!

Featured in GURU Magazine (Bangkok Post), Friday Feb 27th, 2009.

Fitcorp Asia: Join the Facebook Community

Fitcorp Asia Facebook Community!!

Now you can follow us on facebook!

We are steadily growing our fan pages, where you can stay updated with the community! You can also connect with fellow bootcampers and clients, with open discussions, experiences and advice for newbies. We will continue to add videos, photos and testimonials regularly.

So hit the link! And Join the Fitcorp Fan pages.

Fitcorp Bangkok Boot Camp

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So lets build the Community, share experiences and continue to be driven towards success!