I started strength training and used it to replace some of my cardio workouts during the week. I'm noticing my body is feeling more "fluffy" though. What is happening?

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Feeling "fluffy" after transitioning from cardio to strength training is often due to temporary water retention rather than body fat gain. When you engage in new or more intense workouts, your muscles might experience micro-tears, which is a normal part of muscle adaptation and growth. In response, your body retains water to protect and repair these tissues, leading to a feeling of puffiness or "fluffiness" 1 2.

Stress, lack of sleep, and dietary factors can further contribute to inflammation and water retention. Strength training, especially when done intensely, can place new demands on your body leading it to retain more water to aid in recovery and protect tissues 1.

Additionally, during the initial phase of strength training, weight fluctuations are common due to both muscle gain and water retention. It's important to focus on body composition changes rather than weight alone. Increased muscle mass can make you feel tighter and more sculpted over time, but initially, it might cause a more "fluffy" sensation as your body adjusts 3 4.

Understanding Fluffiness

Feeling "fluffy" often stems from temporary water retention rather than fat gain. Factors like stress, lack of sleep, and even certain foods can lead to inflammation, causing the body to hold onto excess water. It's important to recognize this and avoid self-criticism, as the scale may not reflect the true picture of your health in these moments.
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Continued strength training, combined with adequate recovery, proper hydration, and balanced nutrition, will likely result in muscle growth and fat loss over time, reducing the initial "fluffiness" you feel 4 5.

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