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Happy Wednesday, Best Buddies:
I decided to do all weight work two days per week, and the rest of the days mixed sessions including rowing, elliptical, etc. as the cool down.
Yesterday was challenging, and I had some good cardio during lifting heavier. Today the Idiot Box is up - but I know it is water. Many people get upset after a hard workout believing their weight should drop.
Here is information from Livestrong.com that may be helpful:
Trained Muscles versus Non-trained Muscles
Trained muscles hold more water than non-trained muscles in order to improve performance. Water retention in the muscles maintains proper hydration and electrolyte levels throughout the body. With each hard workout, the muscles’ ability to store more water and glycogen increases. Trained muscles store up to 135 mmol of glycogen and water per kilogram of body weight compared to non-trained muscles that only store about 80 mmol of glycogen and water per kilogram of body weight.
Hydration Levels
Hard workouts often lead to a loss of electrolytes and water through heavy sweating, leading to a decrease in total body water. The amount of water stored in muscles depends on individual sweating rate, type of exercise and duration, and amount and type of fluid consumed during exercise. The availability of electrolytes influences how much water is stored in the muscles, as muscles need sodium and other electrolytes to absorb water.
Water Weight
The amount of water stored in the muscles depends on the difference between water gain and water loss. Water gain happens through food and liquid consumption and metabolic processes. Water losses occur from respiration, sweating and gastrointestinal and kidney functions. Ideal total body water ranges from 45 to 75 percent of total body weight. The range is due the difference of water weight in body composition. Muscle tissue is about 70 to 80 percent water, while fat tissue is about 10 percent water. A hard workout increases the metabolism, often resulting in a small increase in total body water.
MY CURRENT GOALS: Discuss dose changes with endocrinologist, try for lower carb percentage, lift heavier at the gym and see caliper bodyfat move down in February.
MY LONG RANGE GOALS: Body fat at 26% or less and scale weight in the 150's or less
Words of the Week: “Choice, not chance, determines destiny.” ~ E.C. McKenzie
I am dedicated, determined and diligent
Diet Calendar Entries for 10 February 2016:
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1287 kcal
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Fat: 98.43g | Prot: 88.54g | Carb: 20.59g.
Breakfast: Water, 365 Virgin Coconut Oil, Kerrygold Unsalted Pure Irish Butter, Now Foods MCT Oil, Silk Pure Almond Milk - Unsweetened Vanilla, Coffee (Brewed From Grounds). Lunch: Water, Nature's Rancher Uncured Hickory Smoked Bacon, Eggland's Best Large Grade A Eggs, PAM Original No-Stick Cooking Spray. Dinner: Water, O Organics Mild White Cheddar Cheese, Cooked Garlic, Julian Bakery Paleo Wrap, Fit & Active 93% Lean Ground Beef, Extra Virgin Olive Oil, Trader Joe's Chunky Salsa, Mushrooms, Publix Red Bell Pepper. Snacks/Other: Water, Doctor in the Kitchen Flackers Flax Seed Crackers - Rosemary, Trader Joe's Organic Green Tea, Driscoll's Blackberries, Vitasport Pro7ein Synthesis, BodyTech BCAA & Glutamine, Silk Pure Almond Milk - Unsweetened Vanilla. more...
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2409 kcal
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Activities & Exercise:
Desk Work - 6 hours, Sitting - 8 hours, Sleeping - 9 hours and 10 minutes, Driving - 50 minutes. more...
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 Comments
10 Feb 16 by member: iulani
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Muscle is 75% water...I always look at them and think "Hydraulics" :-)
10 Feb 16 by member: mahjohn
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Good explanation of water and how it works in body tissues. We get so focused on the scale when there are better measures, particularly where you're at in your journey. Keep up the good work.
10 Feb 16 by member: jmb3450
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I didn't know that about trained muscles and water retention! That's good info.. .especially since I'm going to start weight training soon. Any tips? Should I start lifting as heavy as I can? Or build up to it? Thanks for your help and expertise! We share long range goals in terms of fat%, and i know in order for me to get there I have GOT to build muscle (am in my late 40s, so need to build probably a lot of muscle to get body fat% down)
10 Feb 16 by member: 120wg
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@120wg - thanks for the compliment asking for "tips"! LOL, I certainly am no expert but I suggest reading as much as you can so you have a plan and a strategy in place. One of the books I learned most from is written by natural bodybuilder Tom Venutu - "Burn the Fat, Feed the Muscle."
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10 Feb 16 by member: chesgreen
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Happy Wednesday to you :)
10 Feb 16 by member: Rockiesfan
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That's great info. One tip from my diet is never eat sweets or sugary food after a workout. They think it lessens the benefits of the workout.
10 Feb 16 by member: warrenwinter
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no wonder I weigh so much.. I weight train like crazy 3 times a week! lol good info
10 Feb 16 by member: Panigale1199
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Try to keep this short. Post-Workout is the only time carbs/sugars/starches are beneficial. When taken with Protein and Amino acids, the carbs provide an Insulin spike, which as usual shuttles the sugars off into cells. Post-workout it also pushes the Protein and Amino acids into cells where they are needed by muscles for repair and rebuilding. Think of post-workout carbs as Taxi's. Without the Taxi, Protein and Amino's are slow in getting where they need to be and are not fully utilized, with a Taxi they are more effective in their work.
10 Feb 16 by member: mahjohn
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@mahjohn - nice imagery. protein shake that has bcaa's, glutamine and a few berries (carbs) rocks post workout. replenishes, restores and tastes great!
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Whey Protein will produce some insulin response, which is why some low-carb dieters cut dairy out if they stall. Post-Workout is my shake and typically a nice bar of chocolate...quick fast dirty sugar for a large spike, nothing subtle.
10 Feb 16 by member: mahjohn
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Interesting information there!
10 Feb 16 by member: heidij123
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That is great info, thanks!
10 Feb 16 by member: skwhite
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HCB you are so good at this now, you could probably apply for a trainer job now at the gym if you wanted to!!! Have a great rest of the week!!! :)
11 Feb 16 by member: Maine coon
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Good information to have.
11 Feb 16 by member: Addie Aline
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