Instant gratification is a common ailment in our modern times. We want what we want when we want it, which is why fitness is a billion-dollar industry – there’s always a new pill or shake or tea that promises instant results. It’s nonsense, of course, and yet it persists. The truth is that nothing happens overnight, but progress comes sooner than you may think. How long does it really take to lose weight? Here’s how it works.
Signs of Progress
While you won’t lose twenty pounds or drop five inches right away, you will notice changes quickly after beginning a workout program. Most commonly, you’ll feel surprisingly energized and in a good mood after your workouts. That’s the endorphins doing their thing – they improve mood and boost energy levels. But visible changes aren’t instantaneous.
The human body is designed to respond to nutritional and exercise habits, but slow and steady is the key. Dropping to a 1,000-calorie diet or spending hours in the gym day after day aren’t shortcuts to success. Restrictive diets are hard on the body, pushing it into starvation mode and burning through muscle mass for energy. Punishing workouts don’t create stronger muscles. It’s during the recovery and rest periods that your muscles repair and adapt, and without adequate time between training sessions, you’re setting yourself up for failure.
An Appropriate Timeline
Crash diets may work in the short term, but the quicker the weight comes off, the easier it is to gain back. A good measuring stick is a loss of no more than than two pounds per week, but it will vary from person to person. Keep in mind that the more weight you have to lose, the faster you’ll progress. You’ll be able to challenge your level of fitness a lot more in the beginning stages.
If you’re desperate for some kind of physical sign that all your hard work is paying off, focus on your diet. Reducing the mount of processed food, refined carbs, and sodium will minimize bloating, and it can make a noticeable difference.
With consistent workouts and sensible nutrition, it generally takes about eight weeks for statistically significant weight loss and improved fitness. You may be able to speed things up with these five tips:
- Increase your workout intensity
- Eat for fuel with whole, minimally processed foods
- Focus on strength training over steady-state cardio
- Give your body time to recover – at least one full rest day every week
- Vary your workouts and make big changes to your routine every six to twelve weeks
An experienced personal trainer can help you turn these five tips into visible progress. Here at Framework Personal Training, we know how to challenge you safely and effectively so that every workout moves you closer to your fitness goals. Contact us now to set up a free consultation, and let’s get you started.