Team — really, really good check-ins again this week. Some of you have had brilliant weight losses, and you should be proud of yourselves because the effort has clearly been there. However… I also know there’s a few of you this week feeling frustrated because the scales have either stayed the same or even gone up slightly — even though you’ve done everything right. So I want to make this very clear: If your weight has stayed the same or gone up a bit this week, that does NOT mean the plan isn’t working. It does NOT mean you’ve gained body fat. And it definitely does NOT mean you’ve done anything wrong. In fact, most of the time it’s actually a sign you’re doing things properly — especially if training and cardio have been consistent. Why the scales can stall or go up (even when you’re smashing it) Here are the most common reasons: 1) Muscle inflammation (water retention from training) If you’ve trained hard this week — especially 5–6 days — your muscles will be inflamed and repairing. That inflammation causes water retention. So yes — you can be dropping fat while the scales stay the same… because you’re holding extra water while your body recovers. This is extremely common in week 2 when the training is full on. 2) More volume / heavier lifting If you’ve lifted heavier, done more sets, more volume, or pushed harder than usual — your body retains more water. More stress to the muscles = more water held in the muscle tissue. That weight is not fat. 3) You may have eaten later than usual If your last meal was later than normal the night before weigh-in, you can simply have more food sitting in the gut. That can show up on the scales as “weight gain” even though it’s just undigested food. 4) Salt / carbs can hold water If you’ve had a meal with higher salt, higher carbs, or even a takeaway/off-plan meal… Your body can hold extra water for 24–72 hours. Again — that is not fat gain. 5) Hormones Hormones can massively affect weight on the scales.

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