Workout: Regular exercise and a healthy diet are vital to a fit and healthy body. But how long does it take to see the first results? And when will the muscles you train so hard for finally become visible? Fitness experts provide answers.
If you want something, you want it right away. A few pounds lighter, muscular biceps, a defined core – bring it on, now.
But as is well known, good things take time. So if you want to lose weight or more muscles, you must work for it first. But how long do you have to sweat in the gym or count calories to start seeing results?
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First, it should say:
Everybody is different, and so is the time it takes to adapt. That’s why none of the coaches Popsugar’ spoke to could definitively answer how long it takes to see his best form in the mirror. However, all coaches agreed that a healthy body change takes at least a few weeks before results are visible.
According to the experts, a crash diet and crash training are neither conducive to one goal nor the other. Sport and calorie deficit have to happen in parallel
Popsugar consulted NASM-certified personal trainer Guychard Codio to determine when to start exercising.
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First, This Points Out The Obvious
If you want to lose weight, you must burn more calories than you consume.
So if you exercise with a constant calorie surplus, you can’t expect exercise to compensate for what’s going wrong in your diet.
“Healthy eating habits,” says Codio, “must be an integral part of the workout routine.” But theoretically, you can already see the first results after two to three weeks of training. However, this is not standard – for most people, the body needs more time to adapt.
He says that trying to lose ten pounds in a month isn’t a realistic goal, although that’s what some people aim to do before special events like weddings or competitions.
The personal trainer recommends a radical cut from 2500 to 1200 calories for a short time at most. Afterwards, he prefers to return to his daily requirement and increase the training units.
Up to one kilogram per week is considered Healthy
Ashley Kelly, a NASM-certified personal trainer, offers her clients a six-week weight-loss program.
It begins with three weeks of introductory training to get the participants used to an increased heart rate. It follows a less strenuous week of training and two weeks of higher-intensity strength training.
Building Muscle Helps With Weight Loss
The a trainer at Performix House, explains that on a 10-12 week bodybuilding or strength training cycle with at least three training days per week, it’s not uncommon to see muscle gains of up to seven pounds.
“For someone who already has some muscle, it’s going to be easier to build it back,” adds Codio. “It usually takes about two weeks for that person to see results.”
The trainer thinks you can transfer the six weeks it takes to lose weight to building muscle. Trainer recommends measuring one’s successes less by the weight on the scales – the mirror image is decisive. For example, if you are building muscle mass, you will either not notice any change in weight on the scale, or you will even see that the number increases.
By the way, you don’t have to pay attention to a reduction in calories in the phase of muscle building. On the contrary, consuming enough carbohydrates and protein is essential to support the muscles in the best possible way.
A beneficial side effect of building muscle: the more power you have, the more calories your body burns. So muscles help you lose weight.
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