It’s a recurring question on every gym newbie’s mind: how much of this physical torture do I have to endure before I notice a change in my physique?
Obviously, your reasons for starting a new workout regimen might not be cosmetic: maybe you just want to feel more energized or change your daily routine by sweating it out.
Whatever your reasons for squeezing yourself into your lycra, knowing how much exercise you really need to do to see some kind of physical change, which let’s face it, is always there can be helpful in terms of motivation. . in the back of our minds when we train on a treadmill.
Obviously, the amount of change you notice largely depends on your fitness level before you started, says fitness trainer Amanda Hughes.
“If you’ve never exercised before, you can expect to see results much faster than someone who’s been training for years because their body will be more conditioned,” she said. . The 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.”
That being said, Hughes explained that if you stick to your training regimen and train between three and five times a week, you can expect to see results within a month or two.
“However, certain variables will affect this,” she added, such as where your body starts and obviously your nutrition.
Whether it’s embarking on a new weight training program or attending a new spinning class, Hughes advises the following three tips to maintain motivation and help you achieve the results you want.
Measure your progress
It’s very easy to mock the fitness elite on Instagram for their relentless streams of mirror selfies and evangelical protein shake photos, but documenting your workouts via before and after snaps can be helpful in keeping you motivated. .
Whether you choose to share these images publicly or not, taking photos of your physique at the start of your fitness “journey” and afterwards allows you to see how far you’ve come.
“While the initial changes will be minimal, over time these results will be more noticeable,” Hughes said.
Push yourself – but be realistic
“Be gradual in your workouts and consider where you start from,” advises Hughes.
If you’re just starting out, it may be worth increasing to two to three sessions per week.
“Having a realistic and sustainable plan in place will help you stick to it,” she added.
Likewise, if you find yourself hitting a plateau after a few weeks, you know it’s time to change up your diet a bit, whether it’s increasing your weights or incorporating a few high-intensity moves into your routine, like kicks. jumps or burpees.
Plus, don’t feel like you have to break the bank for an expensive gym membership, there are plenty of challenging home workouts you can do in the comfort of your own living room.
Find workouts you actually enjoy
It may seem obvious, but a surprisingly large number of people will continue to drag themselves into classes they despise and gyms they hate as if it were some kind of masochistic jury duty.
It really doesn’t have to be that way, with today’s gyms offering all sorts of exercise class iterations – from boxing to aerial yoga – all you have to do is find one. that you really like – or can at least tolerate.
“Finding something you enjoy doing is paramount to your success,” says Hughes.
Phone a friend
If you’re still struggling to get out of bed in the morning for that 6 a.m. sprint class, the key might be the support of a workout buddy.
Not only will they help hold you accountable if you try to duck out at the last minute, but it can turn exercise into a more social experience, which can be hugely beneficial to your mental and physical well-being.
“Having someone who has a vested interest in your success will help encourage you to succeed,” Hughes concluded.