Once the gym has started, the questions such as “how long does it take to lose weight in the gym” and “when do you see the first results?” are undoubtedly one of the most popular. The answer is that it depends on a number of different factors from person to person: the starting fitness level, the frequency, and intensity of training sessions, daily nutrition, and overall lifestyle… So in this article, you will explore the different factors that influence the achievement of the objectives. The important thing is not to be discouraged if you don’t see them right away: they will arrive sooner and for others later.
Factors to take into account
It is a must to start with the assumption that everybody is different, and the achievement of most of the results depends on this. Some start seeing them after a week, others after a couple of months, but in many cases; it can take up to 3/4 months before you notice visible improvements.
The individual: genetics and gender
Some people move little and have a messy diet but manage to have enviable physiques. Others may walk a lot and eat healthily but fail to improve. How come? This is due to genetics.
There is no real way to change this situation; nevertheless, those who have a slow metabolism can try to activate it through their lifestyle: physical activity, a sedentary lifestyle, and food education have a particular effect.
In any case, one must not base one’s success on the results of others: one must take into account all the elements. As far as gender is concerned, men gain muscle mass and burn fat faster than women due to their testosterone levels, higher muscle mass, and higher metabolic rate. While women’s bodies respond to exercise and training just as quickly, they don’t respond as intensely as men.
First of all, you need to make sure that the training is correct to achieve your goals; for this reason, it is important to contact a personal trainer to get a card that fits your needs.
Furthermore, only thanks to studied planning of the training will it be possible to obtain visible results more quickly. Despite this, you must be aware that great changes will be seen over the years, and for this, you need constancy.
Another factor related to training that affects the final results is the frequency with which you do physical activity. The World Health Organization recommends committing at least 150 minutes a week to doing activities that involve movement. In particular, adults: should do at least 150 to 300 minutes of moderate-intensity aerobic physical activity or 75 to 150 minutes of vigorous aerobic physical activity per week, or equivalent combinations of the two.
This standard is to be considered the minimum that can be reviewed; it only allows to maintain normal physical values. In order to notice muscle changes, the two and a half hours a week must be multiplied by five.
Correct and varied nutrition is probably one of the key elements for training success. What is ingested plays a fundamental role in physical fitness: correct nutrition can amplify or reduce the effect of the efforts made during training.
Only 30% of a person’s fitness depends on the sport, as if it were the tip of an iceberg, while the remaining 70% is conditioned by what one eats during the day and by one’s lifestyle. It is, therefore, important to maintain a healthy and balanced diet to support training to achieve your goals faster and more effectively.
When playing sports, recovery is a fundamental factor: the body needs to stop in order to have time to build the new muscles that have been trained. A proper recovery period consists of getting enough sleep, taking rest days for those muscles (that doesn’t mean you can’t train others), stretching, and lowering your stress levels when you’re not working out.
Different goals, different times
The last element to take into account is that, based on the goal you want to achieve, you have different training times. For example, weight loss can happen quite quickly. However, achieving a stable and healthy weight that can be maintained over the long term is important. On the other hand, it takes more time to increase muscle mass, and it is likely that the first changes will only be noticed after a few months.
Some useful tips
Don’t just focus on results, rather focus on efforts
Basing your training on how you see yourself in the mirror can become demeaning and disappointing. The important thing is how it feels psychologically; motivation and constancy start there. Only with a positive mental attitude and based on the general improvement of one’s physical condition can the desired results be achieved.
Always think long-term.
Seeing your body change doesn’t happen overnight; it takes time and a lot of patience. As mentioned before, many do not notice anything for the first 3/4 months. This is completely normal and should never be a reason to become demoralized and quit.
This happens because the body needs to adapt to change and react. Once you pass this first phase, the beneficial effects of sports will begin to be seen, and you will reach your goals faster.
Consistency is key for those workouts that have long-term goals. The more consistent a workout program, the more likely you are to see results soon.
One piece of advice is to draw up a list of points to be reached slowly (to have a list of objectives in sight) or create different programs based on which parts of the body you want to train or how much time you have available for the sport.
In this way, the training will not always be the same, and the desire to go to the gym will not decrease over time! Work out, pay attention to your nutrition, and have goals to achieve. You don’t need anything else to be constant and see the first results of going to the gym.
Fitness Fuel Factory is here to help you lose weight; after just two weeks, you’ll notice a difference. These are some of the services and facilities offered by Fitness Fuel Factory gym in HSR Layout, Bangalore. You can visit the gym in person to get a better idea of what they offer and determine if it is a good fit for your fitness needs.