We all want fast results when we start an exercise program, but we also know deep down that true progress takes time. So, how long does it take to see results from exercising? The short answer is approximately eight weeks, but you can feel the difference in your energy and attitude a lot more quickly.
Real Results Take Time
First of all, know that extreme changes like crash diets and heavy exercise that you’re not ready for will backfire because the human body goes into survival mode to hang onto calories and fat. Low energy levels make workouts more difficult, and any pounds lost too quickly will typically come right back on.
How Muscle is Built
After a tough workout, you get sore because your muscle fibers are overworked and need to repair themselves from tears and other damage. This process forms stronger, new muscle proteins. So with regular workouts, your muscles adapt, get stronger, and build new muscle, as long as you allow the necessary recovery time. How often should you exercise? You can try working different muscles each day and scheduling rest days between workouts to help get the results you’re looking for. Remember: a pound of muscle takes up less space than a pound of fat, so as you build muscle, you’ll actually become leaner and smaller in body size.
Jump Start With Healthy Eating
It doesn’t take a rocket scientist to know that if you expect to see results from a new exercise program, you should accompany it with a healthy diet. If you dramatically reduce the amount of processed food, refined carbohydrates, and sodium, you can make a quick impact on bloating and feel slimmer right away, and you don’t have to break the bank to do it.
Ways to Accelerate Results
The further you are away from your goal, the easier it will be to see results. But you need to be patient, and give your body the time it needs. Here’s how to ensure success:
- Focus on strength training – this will help your body burn more calories after your workout, when you’re at rest.
- Amp up your workout intensity and protein intake – this combo helps you lose fat while building muscle at the same time.
- Give yourself the right amount of recovery time – you need at least one full rest day and a max of intense training per muscle group of once in a three-day period.
- Change your workout every six to 12 weeks – your body is smart enough to adapt to what you’re doing, making it harder to see results, so change up your training to challenge yourself.
- Eat right – you need to fuel your workouts, which is different from cutting calories to lose weight. So, eat more calories and fiber, and avoid processed foods with little value, to help gain muscle and reduce fat.