“How long will it take to see results from my workout?”
If you’ve recently started a new exercise program, that’s a question you’ve probably asked yourself. The answer is, of course, “it depends,” but most people who consistently work out begin to experience visible results in six to eight weeks.
But what if you feel like you’re putting your best effort forth in the gym, and you still feel and look exactly the same? Many people start to wonder why they’re not losing weight, or gaining muscle, at the pace they want, get discouraged, and quit. But don’t give up! There may be a problem, but it’s certainly not that you’re incapable of achieving your goals. Several factors may be in play here. Luckily, there are solutions you can implement so your efforts aren’t for naught.
You’re Bored with Your Routine
You’re slogging through your crunches, counting the minutes on your runs, and suffering through the same four arm exercises every day. Why aren’t you experiencing results? Because you’re not working out—you’re just torturing yourself.
When you’re bored, you don’t put in the necessary effort. Your commitment and drive drain right out of your body. The solution to boredom is easy. Switch up your routine and try something new. Consider a group fitness class where you’ll be surrounded by other people who will motivate you to do your best. The fast pace and social setting will keep your attention longer than a solo run on the treadmill. When you’re excited for a fun routine, you’ll be more likely exert effort and stick with it.
Your Nutrition Doesn’t Match Your Training
In order to get the maximum benefits out of your fitness routine, it’s important to fuel yourself with the proper nutrition. A diet high in sugar can give you a short burst of energy, but you’ll ultimately crash and lack the energy needed to power through an intense program. A diet high in “bad” fat (saturated and trans fats, especially) will hide any muscle definition you’ve earned.
If you indulge in fast food before hitting the gym or the track, you may suffer from heartburn or indigestion. Nausea will slow you down or even stop you before you reach your exercise goal. Incorporate muscle-building proteins and energy-boosting carbohydrates into your regular diet for greater results. It’s also smart to keep an eye on your portion sizes. Even if your plate is full of healthy foods, overindulgence can lead to a calorie overload.
Learn more about how nutrition impacts your fitness goals here.
Your Workouts Lack Intensity
Getting to the gym is an accomplishment in and of itself, but if you’re not pushing yourself hard enough, you’re not going to achieve the results you want.
Are you sweating? Sweat is a reaction to overheating and overheating means you’re exerting yourself. If you’re not sweating, it’s probably time to kick things up a notch. Are you breathing hard? If so, congratulations! That’s another sign you’re putting in some fierce effort. How about your heart? Is it racing? An elevated heart rate means you’re in the zone where your body starts to produce real results.
As you find your routine becoming easier, pick up some heavier weights or add some steeper hills to your run. But make sure you don’t end up creating the next problem for yourself…
You’re Doing Too Much, Too Fast
As much as it’s possible to under-work your body, you can also overwork it. Rest and recovery play key roles in any successful fitness regimen. After an intense workout, your body needs a break. If you consistently push yourself to your limit, your body will actually burn off muscle, which is the exact opposite of what you want.
When at rest, muscles have time to reconstruct and increase in size. If you over-train, you also run the risk of injuring yourself, leading to unwanted setbacks. Be sure to get plenty of restful sleep and take two days off per week. It may seem counter-intuitive, but taking the time to just chill out can help you see results from exercise even sooner.
If you avoid these common pitfalls, you won’t need to ask yourself how long it will take to see results from exercise. You’ll simply see those results. Switch up your activities, eat healthy foods, consistently challenge yourself, and remember to give yourself a break. These tips can help you maximize your fitness program so you lose weight, increase strength, and improve your physique. You’ll look fantastic and feel even better!