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The Method
Here’s Why You May Bulk Up Before Slimming Down (And Why That’s a Good Thing)
September 25, 2009
Everyone has a different reason for stepping into the barre studio, but one of the most common goals for barre students is weight loss and a change in body composition to create leaner, more toned muscles. After all, Bar Method classes are designed to:
- Increase muscle definition and tone
- Elongate the appearance of your muscles
- Increase flexibility
- Build strength and balance
- Improve posture
Bulking up before slimming down- what it means
With regular barre workouts, you should start to notice more lean, toned muscles — and even weight loss — in just a few weeks. However, some barre students may see a bigger number on the scale, even after several weeks of regular exercise. While this can seem frustrating, it’s not uncommon — and it could actually mean your barre workouts are causing real transformation. We’re here to tell you why. We’ll cover:
- Resistance training and weight loss
- How barre changes your body composition
- Why you could be bulking up before slimming down
- What to do if you’re exercising but gaining weight
Why am I gaining weight after working out?
Gaining weight after working out can feel discouraging, but it doesn’t necessarily mean your workouts aren’t effective or that you’re not working hard enough. It takes time for your body to adjust to a new workout routine, and there are several reasons you may be exercising but gaining weight initially.
It’s important to remember that weight is just one indicator of your progress in the barre studio — and to set realistic goals for yourself. So, let’s talk about how to set achievable weight loss goals.
Weight loss vs. fat loss
Often, when people set weight loss goals, their actual goal is fat loss — meaning their body composition is made up of less fat and more muscle.
When you step on the scale, the number displayed is your total mass weight, which is made up of everything in your body, including:
- Bones
- Muscles
- Water levels
- Fat
Your total weight can fluctuate daily, but fat loss is a slower process that occurs when you expend more calories than you’re consuming.
Even if you’re gaining weight after working out regularly, it doesn’t always mean you’re not making progress. As your body composition changes, so will your weight. Muscle is more dense than fat — as you get stronger, your muscle fibers get denser, which may lead to a heavier weight even as you lose fat and tone up.
Resistance training: Is slimming down without bulking up possible?
Looking for that lean, toned look? Don’t skip out on strength training! Contrary to popular belief, you can build muscle by lifting weights without getting bulky. In fact, strength and resistance training (i.e., lifting weights) are an essential part of any workout routine, whether your goal is fat burn, weight loss, or increased muscle mass.
You can’t tone up and increase muscle definition without muscle. Plus, strength training can help you control your weight, increase your metabolism, and burn more calories.
Slimming down without bulking up is possible. If your goal is to look more lean, try resistance workouts with lighter weights and higher reps.
4 Reasons You May Bulk Up Before Slimming Down
There are several reasons you may be exercising but gaining weight. Here are four of the most common.
1. You’re gaining weight after working out because your muscles are growing
Whether it’s being new to lifting weights or doing resistance training — like during a barre class — you’ll activate deep muscles that you’re not accustomed to using in your day-to-day routine. As a result, you’re likely to experience muscle hypertrophy, meaning your muscles are getting stronger and feel more firm.
2. Your Muscles are Retaining Water
As you build muscle through resistance training in barre class, microscopic tears affect your muscles — as your body repairs those fibers during rest periods, your muscles grow stronger. During this process, your muscles may swell slightly and retain fluid for a few days. This is completely normal and will subside as you build muscle mass.
3. You’re building muscle faster than you’re burning body fat
Sometimes, it simply takes longer for your body to burn fat than to build muscle. Remember that fat loss is a process that requires you to burn more energy or calories than you take in — and everyone’s body burns calories at different rates, depending on several factors, including:
- Age
- Sex
- Physical activity levels
- Diet
- Body composition
- Genetics
- Hormones
If your goal is slimming down without bulking up, consider monitoring your daily calories and comparing that number to your total daily energy expenditure (TDEE). As a rule of thumb, if you’re aiming for weight loss or fat burn, your TDEE should generally be greater than your daily intake of calories.
4. You have muscle tension.
Your muscles go through a lot when they’re changing shape. Many new barre students experience tight muscles due to the new approach to resistance training. That is why stretching is an integral part of Bar Method classes. Lengthening the muscle fibers after contracting them, produces more defined, leaner muscle. In addition to stretching, rest and recovery are also essential to a well-rounded workout routine — and better results
The importance of recovery after barre
As your body adjusts to a new workout regimen, allow time for your muscles to recover — especially after Bar Strength classes. Stretching, rest, and recovery help:
- Relieve muscle tension and soreness
- Prevent injury and overtraining that can hinder your progress
- Kickstart muscle recovery
- Improve blood flow and circulation
- Elevate your mood and energy levels
Related: How to Recover After a Barre Workout
Diet and gaining weight after working out
Your diet is a key factor in weight control, bulking, and weight loss. In addition to monitoring your daily energy expenditure and intake of calories, it’s important to consider the types of food and drinks you’re consuming to fuel your body. Focus on eating a balanced diet full of:
- Whole fruits and vegetables
- Complex carbs
- Lean proteins
- Whole grains
- Fatty acids
- Oils
- Low-fat or fat-free dairy
Are you gaining weight but not losing fat? Diet tips for fat loss
The CDC recommends 3 tips for losing weight in a healthy, sustainable way.
- Reflect. Consider your current eating habits and activity levels.
- Replace. Swap foods with low nutritional value for nutrient-dense meals.
- Reinforce. Reinforce your new, healthier habits and be patient with yourself.
Related: How to Fuel Your Bar Method Workout
What to do if you’re gaining muscle but not losing fat
To meet your fitness goals and achieve long-term success, consider looking for changes in your overall fitness rather than zeroing in on your shape. Focus on action-oriented goals rather than result-based goals. For example:
- Result-based goal: Lose 10 pounds by the end of the month.
- Action-based goal: Attend a barre class 3 days a week for a month.
When you set action-based goals, you’ll be more likely to stick to your workout plan and see the results you want.
A final word on bulking up before slimming down
Remember that weight is just one indicator of your overall health and wellness, and it can change from day to day. You may start gaining muscle but not losing fat when you first start your barre routine — and it’s perfectly normal. A lot of people bulk up before slimming down, especially when they’re new working out. With a healthy diet and regular fitness routine, you’ll start to develop longer and leaner muscles with a more toned look over time.
Ultimately, what matters most is the work you’re putting in — and the inward transformation that results. It may take time for your body composition to change, but you’ll feel stronger, lighter, and more confident right when you step into the studio.
More tips for slimming down without bulking up from The Bar Method
Every Bar Method workout is designed to help you reach your specific fitness goals, whether that’s burning fat or doing more resistance training. View our barre class options to find the format that’s best for you.
