Fitness

Real Talk: How Long Does it Really Take to See Fitness Results?

Fitness results take time. Luckily, there are a few simple ways to work on crushing your goals.

By: Nicole Teitler

Although there isn’t a magic wand we can wave to produce instant fitness results, there is something else, patience! And knowing there is no quick fix to any lifestyle change actually makes the whole transition process a lot more fun and easy because it allows us to appreciate the journey. Also, typically, when we expect drastic changes, we take drastic measures. In actuality, your body goes into starvation mode when you cut calories too quickly or shuts down when you exercise too much on not enough fuel. But we all want to see fitness results as early as possible, we just don’t know when to expect that to happen.

When You’ll Start to See Fitness Results All Depends on a Few Factors 

#1 Start With a Healthy Lifestyle

Before you even jump on the scale, it all begins with eating healthy and exercising in moderation. When you cut back on unhealthy foods, such as processed foods or excess sodium, you may notice a reduction in bloating. So, the first fitness result you may begin to see may actually be excess water weight.

#2 Understand The Difference Between Fat And Muscle

A proper diet, exercise, and weight loss program combined will produce the most optimal fitness results. However, it’s important to note that a pound of muscle is more condensed than a pound of fat, so when looking at the scale, it’s not always about a number. Rather, the body-fat percentage.

Some key things to note about the two are:

  • A pound of fat weighs the same as a pound of muscle. 
  • Muscle is denser, meaning it takes up less space than fat.
  • Muscle burns more calories than fat.

When jumping on the scale, don’t be discouraged if you don’t notice a change after days or even weeks. The best way to measure your ‘weight’ is to try on old clothes that once fit tightly. Are they looser? Are they suddenly more flattering? The scale doesn’t measure individual forms of weight, so you shouldn’t count on it to measure your overall progress.

#3 Feel Better Longer

Before you start to see real fitness results of any kind, your mood may become increasingly enhanced, the healthier you are. But before that can happen, it will take getting into a new routine. And, while we often hear that it takes an average of 21 days of consistency to develop a new healthy habit, don’t be discouraged if it takes longer — one study showed that it took much longer, closer to 2 months. The takeaway? Keep at it. While there may be an adjustment period, where we feel uncomfortable at first, what once felt like a struggle suddenly feels more natural to your body, which makes you feel accomplished. And a sense of accomplishment means more motivation to continue crushing those fitness goals. 

Some ways to keep a routine are:

  • Begin a FitOn program to monitor your progress and crush daily or weekly goals. You can even create challenges and invite your friends to join in on the fun. 
  • Try a mood-boosting workout or a morning stretch
  • Start your day right with a new morning workout routine
  • Keep in mind the bigger picture, those long-term goals

#4 Know That Results Come After

If you’re aiming for long-term muscle size and strength, it could take a number of workouts and a steady time commitment. Keep in mind, rest days are key to recovery, so working out every day won’t speed up the process — as a matter of fact, it will only hurt it. Give or take, you may start to see results in about 8 weeks. And around month 3 or 4 is when your friends and family will notice the difference as your body begins to transform.

#5 Don’t Give Up

When you keep to a plan and remain consistent is when those results really start to kick in. But don’t fear the process when looking for fitness results — your body and your mind need time to adapt before they can adjust.

This is Your Own Unique Fitness Journey 

On your journey, it is extremely important not to compare yourself to someone else. Everyone has a different genetic makeup and family history, which does play a factor in how fast you will see changes. No matter what size you are, your fitness level, or what your goals are, you can and, you will achieve those fitness results. 

The goal is to be happier with your body and your life. The rest will fall into place with patience and consistency.