How Long Until I See Results?
One month can feels like years, am I right?
My clients are taught to aim for a HEALTHY weight loss or weight gain. Given that, instantaneous results are not a realistic expectation.
If you consistently stick to a program for 6-8 weeks, you will yield results. The key word is consistently. What does that mean? If I stay under my caloric ceiling, eat enough protein and workout during the weekdays, but indulge on all the foods I've deprived myself on weekends, that is not consistency. If you can stay under your caloric ceiling for 6-8 weeks every day, yes I repeat EVERY DAY, that is consistency. If you can not, then you need to be honest with yourself and take that into account when calculating results.
Ask yourself, when was the last time you felt confident in your body? 3 months ago? 3 years ago? So how can you expect to feel in tip top shape after 2 weeks of consistently eating well and lifting. Be patient. Stick to the plan.
Some things to look out for before you end up dropping numbers on the scale is de-bloating due to a reduction of processed foods, excess sodium and refined carbs. This is not fat loss, but is a great goal to keep you motivated.
The problem most people have is they will half ass a plan for 3 weeks. Check the scale and see no results. NO SHIT. Then they will start a different plan and repeat this over and over again until it becomes a vicious cycle. These plans and diets work, if you do them correctly. But the psychological effect of depriving yourself or over-exercising in the name of weight loss doesn't help you keep weight off long term.
Another common mistake I find my clients doing is cardio that doesn't leave them dripping sweat. For example, an athletic client I had was running for 25-30 minutes at 4mph. As soon as we did cardio together we realized she wasn't pushing herself enough. She bumped up to 6.5 mph intervals and within a week saw results. All you need is 25-30 min cardio sessions, but your heart should be fluttering like crazy during these cardio sessions. Interval cardio is the best and most effective.
REST AND RECOVERY
Also, it's important to remember that your muscles don't get stronger or faster during your workouts. You get more fit in the hours and days in between your gym sessions as your muscles repair and adapt to any given workout with the fuel and rest time you give them. Food is fuel. Gains are made outside of the gym. You literally are tearing down muscle inside the gym. If you work out for hours every day or train the same muscles on back-to-back days, you aren't going to give your body then necessary time to recover. The result: You aren't going to see the fitness results you want. And that's frustrating. Personally, I workout intensely for 45 min - 1 hour 5/7 days and give myself at least one rest day and one active rest day (flag football, softball, volleyball, etc.) per week. Mentally and physically I am refreshed.
1. Go make a meal and workout plan.
2. Find an accountability partner.
3. Take progress photos.
4. Stick with the plan for at least 6-8 weeks.