每天健身，怎么還重了?

You've been slaying your workouts like the warrior you always wanted to be — going all out on the treadmill, lifting heavier than you ever dared to before, or maybe even experimenting with a type of exercise that's a big change from your usual routine. But when you peel off your sweaty clothes and step on the scale, eager to see the results of all of those calories you've burned, you get a startling and unpleasant surprise: you weigh more now than you did before you went beast mode. Wait, what? This injustice is enough to make you want to throw in the gym towel and retreat back to your comfy couch.

你已經(jīng)像你一直想成為的戰(zhàn)士一樣，在跑步機(jī)上全力以赴，舉起你以前不敢舉的重物，或者甚至嘗試一種與你平時(shí)的鍛煉方式有很大不同的鍛煉方式。但是，當(dāng)你脫下汗津津的衣服，站在磅秤上，急切地想看看你燃燒的卡路里的結(jié)果時(shí)，你會(huì)得到一個(gè)令人吃驚而又不愉快的驚喜:你現(xiàn)在的體重比你進(jìn)入野獸健身模式之前的體重還要重。等等,什么?這種不公平足以讓你想放棄健身，回到舒適的沙發(fā)上。

In fact, there's a scientific explanation for why you might weigh more immediately after a workout — and the good news is, it's most likely temporary. "A person's scale mass is a combination of muscle, fat, bone, the brain and neural tract, connective tissue, blood, lymph, intestinal gas, urine, and the air that we carry in our lungs. Immediately after a workout routine, the percentage of mass in each of these categories can shift as much as 15 percent," clinical exercise physiologist Jeffrey A. Dolgan explained to Shape.

事實(shí)上，有一個(gè)科學(xué)的解釋可以解釋為什么你在鍛煉后會(huì)立刻變重——好消息是，這很可能是暫時(shí)的。“一個(gè)人的體重是由肌肉、脂肪、骨骼、大腦和神經(jīng)束、結(jié)締組織、血液、淋巴液、腸道氣體、尿液和我們肺部攜帶的空氣組成的。在完成常規(guī)鍛煉后，這些類別的質(zhì)量百分比可以改變15%，”臨床運(yùn)動(dòng)生理學(xué)家Jeffrey a . Dolgan向《Shape》雜志解釋道。

Sore muscles can increase your weight

肌肉酸痛會(huì)增加你的體重

You know how your muscles just feel heavier when they're sore? Well, they may actually be heavier due to something called delayed onset muscle soreness, or DOMS, in which your muscles get damaged during weight training, leading to inflammation that registers on the scale as weight gain (per VeryWellFit). This swelling (and the extra pounds that come with it) can last for a few days, and it's actually your body trying to protect and defend the sore tissue so that you can heal faster (via SparkPeople).

你知道當(dāng)你的肌肉酸痛的時(shí)候，你的肌肉會(huì)感覺很重嗎?事實(shí)上，由于延遲性肌肉酸痛或DOMS，你的肌肉在負(fù)重訓(xùn)練中受損，導(dǎo)致炎癥，在體重秤上記錄為體重增加(VeryWellFit)。這種腫脹(以及隨之而來(lái)的額外體重)可以持續(xù)幾天，實(shí)際上是你的身體試圖保護(hù)和保護(hù)疼痛組織，以便你可以更快地愈合(SparkPeople)。

But don't worry — once the pain starts to subside, you should see the few extra pounds you put on disappear, and then some. "As your muscles become more accustomed to the exercise and more efficient, however, they begin to need less glycogen to maintain the same level of energy output," The Cleveland Clinic's doctor of physical therapy Gary Calabrese explained. "Thus, your water retention becomes less, so your weight will start to go down."

但別擔(dān)心——一旦疼痛開始減輕，你應(yīng)該看到你增加的幾磅體重消失了，然后是更輕?？死蛱m診所的理療醫(yī)生加里·卡拉布雷斯解釋說(shuō)：“然而，隨著你的肌肉越來(lái)越習(xí)慣于鍛煉，效率也越來(lái)越高，它們開始需要更少的糖原來(lái)維持相同水平的能量輸出。”。“因此，你的水分保持力變小，體重開始下降。”

If that hasn't happened in a few days — and if the pounds you're attributing to sore muscles is more than a handful — you might want to take a close look at your calorie intake. You might be eating more than you are burning off. "[W]hen you burn more calories, your body naturally wants to compensate by eating more calories to make up for what you're burning," Torey Armul, RD, spokesperson for the Academy of Nutrition and Dietetics, explained to Prevention.

如果這些都沒有發(fā)生——如果你認(rèn)為肌肉酸痛導(dǎo)致的體重超過(guò)了一大截——你可能需要仔細(xì)檢查一下你的卡路里攝入量。你可能吃得比你消耗的更多。“當(dāng)燃燒更多的卡路里時(shí)，你的身體自然希望通過(guò)攝入更多的卡路里來(lái)彌補(bǔ)你燃燒的熱量。”營(yíng)養(yǎng)與營(yíng)養(yǎng)學(xué)學(xué)會(huì)發(fā)言人托里·阿穆爾對(duì)《預(yù)防》雜志解釋道。