When a new exercise program begins, most people expect to see results almost immediately. However, either to lose a few pounds, gain muscle or fit in your favorite jeans, it may seem that it takes eternity. This is especially true if you started this journey with your spouse or a friend, who may be quickly seeing positive results.
“How fast you will see changes really depends on the person, the type of exercise they are doing and the consistency they do so,” said Angie Asche, a Lincoln -based nutritionist, Nebraska, and founder of Eleat Sports Nutrition, a company that helps athletes improve their performance through nutrition. “It also depends on what your diet is like. But give at least two to four weeks.”
For many people, changes can take six to 12 weeks, said Tina Fennelly, Aviv Clinics certified trainer in The Villages, Florida. This is because many factors are at stake, including age, sex and metabolism.
Men, for example, tend to have a higher metabolic rate than women, which is the total amount of energy, or calories, which their body uses per day. This is because men are typically larger than women and have more muscle mass, and larger organs and more robust muscles require more calories to function.
While waiting for a month or two to see visible results from your effort may seem a long time, it is worth it because the exercise brings many invisible results, both experts agreed.
Regular physical activity reduces the risk of cardiovascular disease, type 2 diabetes, infectious diseases and even some cancers, according to US disease control and prevention centers. Exercising also strengthens your bones and muscles, improves your cognitive skills and even increases the quality of your sleep.
Significant reductions in resting blood pressure also occur after performing a variety of different forms of exercise, being running and special wall squats, according to a 2023 meta-analysis published in the British Journal of Sports Medicine.
Changes in blood pressure can be immediate as well. “They can occur until the first day due to improved blood flow,” said Asche. “This is independent of you being doing strength training, cardio or a combination.”
Accelerating your progress
If you are willing to strive more to see physical changes faster, this is certainly possible.
“If you are really trying to make changes in body composition, focus more on high intensity exercises such as running than, say, yoga,” ASCHE said, the latter being a low impact exercise that helps the most to improve your sleep and humor.
It will also help if you move more during the day, not just during your exercise session. Then schedule a five -minute walk break every hour, stand on your table or walk around the house during phone calls.
“It doesn’t look much, but this extra activity is adding,” said Asche.
Reduce your caloric intake even though in small quantities – like 250 to 500 calories a week – can help you lose half a kilo or an additional kilo a week, Fennelly said. Keep in mind also that, since your body begins to build lean muscle mass, which occurs mainly with strength training, its resting metabolic rate will increase. “This means that after leaving the gym, you will have a larger calorie expenditure,” said Fennelly.
“This means that after you leave the gym, you will have a larger calorie burning,” said Fennelly.
Food can also change the game
Choosing the right foods to eat can also help you lose weight and feel more comfortable in your clothes.
“Focus on whole foods as much as you can,” said Asche. Integral foods are non -processed or minimally processed foods left in its natural state, or near it. Think of fresh fruits and vegetables, eggs, vegetables, nuts and seeds.
“Minimally processed foods will provide adequate fiber, iron and nutrients,” said Asche. “Ultra -processed foods lack nutrients, so we are not satisfied when we eat them, so we tend to eat too much.”
Another tip is to combine your new fitness routine with an activity you like, Fennelly said. “I tell my clients that, once they leave here, they find another activity they like to stay active and engaged, such as pickleball or cycling.”
Don’t give up right away if that jeans are still a little tight. “The biggest benefit of the exercise is that it improves your mood,” said Fennelly, “especially if you are prone to higher stress levels. It’s also the number 1 thing you can do to increase your longevity.”
“And that’s what we want, right?” said asche. “Increasing your longevity is the biggest reason to exercise, especially more than losing a little fat.”
See also: Physical activity helps in controlling anxiety
Was this content originally published how long does it take to see results after changing training at the gym? on the CNN Brazil website.
Source: CNN Brasil
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