It’s a constant question on the minds of all gym beginners: How much of this physical torture do I have to endure before I notice a change in my body?
Obviously, the reasons for starting a new exercise regimen may not be aesthetic: perhaps you simply want to feel more energetic or change your daily routine by sweating.
Whatever your reasons for stressing your Lycra, it can be helpful in terms of motivation to know how much exercise you really need to do in order to see some kind of physical change, which, let’s face it, is something that’s always on the back of our mind when we’re moving in a loop. vicious.
Obviously, how much change you notice depends largely on your pre-start fitness levels, explains fitness trainer Amanda Hughes.
“If you’ve never exercised before, you can expect to see results much faster than anyone who’s been training for years, because their bodies will be more adapted,” she said. independent.
“We are all individual in our makeup, so the rate at which we see changes in our bodies will be different in each person.”
However, Hughes explained that if you stick to your exercise regimen and train three to five times a week, you can expect to see results within a month or two.
“However, some variables will affect that,” she added, “like your starting point for your body, and obviously your nutrition.”
Whether it’s embarking on a new weights program or attending a new spinning class, Hughes recommends the following three tips to stay motivated and help you achieve the results you want.
measure your progress
It’s all too easy to mock the Instagram fitness elite for their endless streams of mirror selfies and gospel protein shakes, but documenting your workouts via before and after shots can be helpful in terms of keeping you motivated.
Whether you choose to share these pictures publicly or not, taking pictures of your body at the beginning of your fitness “journey” and from now on lets you see how far you’ve come.
“While the initial changes will be small, these results will be more noticeable,” Hughes said.
Push yourself – but be realistic
“Be progressive in your workouts and consider your starting point,” advises Hughes.
If you are just starting out, it may be beneficial to work out two to three sessions per week.
“Having a realistic and sustainable plan will help you keep going,” she added.
Likewise, if you find yourself stabilizing after a few weeks, you know it’s time to change your diet a bit, whether that’s by increasing weights or incorporating some high-intensity movements into your routine, such as jumping lunges or burpees.
Plus, don’t feel like you need to get an expensive gym membership, there are plenty of challenging home workouts that you can do in the comfort of your own living room.
Find workouts you actually enjoy
This may seem obvious, but a surprisingly large number of people will continue to drag themselves into the classes they despise and the gyms they hate as if it were some kind of masochistic jury duty.
It doesn’t really have to be the case, today’s gyms offer all kinds of repetitions of exercise classes – from boxing to aerobic yoga – all you have to do is find someone you actually like – or at least can afford.
“Finding something you enjoy doing is critical to your success,” says Hughes.
Call a friend
If you’re still struggling to get yourself out of bed in the morning for a 6 a.m. jogging class, the key might be to pull on the support of your workout buddy.
Not only will they help hold you accountable if you try to walk away at the last minute, but they can turn exercise into a more social experience, which can be very beneficial for your mental and physical well-being.
“Having someone with a vested interest in your success will help encourage you to succeed,” Hughes concluded.
