You made a promise to yourself that this year, you will turn your health and fitness around.
And true to your word, you’ve made every possible effort to attain that goal. You’ve limited the number of nights you go out to hang out with your friends. You’ve made the effort to prep your meals instead of eating out. Finally, you’ve begun regularly working out at the local fitness club. Sure, you may have missed a few workouts here and there, but you haven’t allowed these to derail your plan.
But after a few weeks of hard work and dedication, it seems like you haven’t made any substantial progress yet. No one’s noticed any change in your appearance. The needle in the weighing scale has hardly budged. Your old clothes still don’t fit you.
How long does it take to see results?
Quite simply, it can be disheartening to see that you are going nowhere despite your best efforts.
But there is also the possibility that you are setting unreasonable expectations from yourself, your training program, and your personal trainer.
On average, it will take six weeks or a month and a half to see noticeable results from your workout. After a month, you should see positive changes in your body. After eight weeks, your close friends and colleagues at work might begin compliment your achievements.
Do take note that these are just averages. Each person responds to fitness training differently. Furthermore, there are a few other factors that influence how your body responds to training, including:
· Your starting fitness level
· Training consistency
· Training intensity
· Amount and quality of rest and recovery
Why you are not getting good results from training
But let’s say that you have been going to the gym for three solid months and you still do not have astounding results to boast of. What is happening here?
There are a few factors here that could be hindering you from realizing serious gains and progress.
You’re not paying attention to your diet
There’s one adage people who have attained fitness success are familiar with: “Abs are made in the kitchen.”
Whether you are trying to lose or gain more weight, training in the gym is just one part of the equation. You might not be seeing noticeable changes because, quite simply, your diet sucks.
No amount of exercising will outdo bad nutrition.
Pay attention to what you eat and make healthier choices.
You’re only doing cardio exercises
You need to allocate a few days toward strength training if you want to get fitter faster.
As you build more and bigger muscles, it becomes easier for you to burn calories.
And no, your physique will not transform into a something akin to a bodybuilder’s if you lift weight (that is, unless you want to look like one and train like one).
You’re choosing the wrong exercises
Most newbies choose to work on body parts that they think people will easily notice, like the chest and biceps.
While there is nothing wrong with doing bench presses and bicep curls, if you want to take total control of your body, you need to include exercises that yield the best results.
These include compound body movements that work different body parts at the same time like squats, lunges, pull ups, rows, and bench presses.
You’re taking it easy
Examine your typical training day. Are you laser-focused on your workout or do you spend the rest of your time mindlessly hopping from one piece of gym equipment to another? Or maybe you are too busy watching the TV or chatting with other patrons of the gym.
Or perhaps, you have been avoiding adding intensity to your workouts in the form of more reps, sets, or weights.
Quite simply, you have to challenge your body so that it will respond and become stronger.
You’re over trained
Sure, you have to push your body toward reasonable limits in order to see gains.
However, you should also give your body ample time to rest and recover. If you have been frequently experiencing aches and pains, you find yourself in a bad mood. If you lack motivation, it is highly likely that you are overtraining.
You’re not getting enough quality sleep
Sleep is crucial to getting fitter.
If you are always sleep-deprived, you are essentially sabotaging your efforts at the gym.
Sleep deprivation can lead to inflammation and increased cortisol.
Stop staying up late and get some good sleep.
Fast-track your journey
The journey toward greater fitness is one you have to take by yourself. No one can do it for you.
For some, the journey may seem straight and easy while for others, the road may get a little bumpy. Stay the course and focus on your journey. Soon, you will arrive at your intended destination.
You can leverage the knowledge and skills of our trainers here at Revolution Fitness to help you attain your fitness goals.