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What will you get from the first training session?
From the first training sessions you will definitely get a good feeling and a dose of pleasure hormones, and this is also a great result. For everything else, time will be needed.
How much? There is no clear answer. We are all individuals, we have different genetic codes, morphology, levels of physical fitness. Changes in our body also occur at different speeds, so the results of training are different. But if we take the "average situation", then the following picture emerges.
You already have 2-3 weeks of training under your belt
There are almost no visible changes, is it time to give up? This is exactly what many insufficiently motivated people do and make a grave mistake. Changes are already happening in the body. There are results from training, we just don't notice them yet.
- The heart, the main muscle, has become stronger. Now it pumps more blood per beat, and the resting heart rate decreases.
- Blood pressure gradually normalizes. This is especially important for those whose pressure is higher than normal. Regular exercise reduces systolic and diastolic pressure by an average of 7 and 6 mm Hg. If these numbers seem insignificant to you, know that a drop in pressure by just 5 units reduces the risk of death from stroke by 14%.
- VO2 max, the maximum rate of oxygen consumption, begins to increase slowly but surely. This is a marker of physical fitness. Now the muscles began to receive more oxygen, work longer and with less effort.
These are all internal changes, but what about external ones? After all, you really want to admire your reflection in the mirror and say, “the process has started, the first results of fitness classes are here!”
If your goal is to gain muscle mass
Be patient, realize that muscle mass does not increase significantly in just a couple of weeks and subcutaneous fat does not dissolve as quickly as you would like.
If your goal is to lose weight
In the first week, provided you train regularly (3-4 sessions), you will lose about a kilogram (2.2 lbs). By the end of the second week of training, the rate of weight loss slows down, the weight loss will be 0.5 kg, and this is the maximum speed of weight loss due to fat burning.
Don't think that this is not enough? Remember to strive for long-term results of training and really high goals. If your goal is a healthy body and a slim, beautiful figure, not only for the beach season, but for life, then you will definitely achieve your goal with regular fitness training.
Three weeks is a turning point in fitness. This is the minimum time when you gradually begin to master the skills of a particular type of fitness. Training turns into useful habits that become part of your the daily routine.
It's time to be patient and not give up. The body is rebuilding, give it time, and the result will definitely come.
You have completed 7-8 weeks of fitness training
You already notice that your body has transformed. Muscle relief has emerged, your figure has become more toned.
Muscle mass gain
Girls with regular and properly designed training can gain about 300-350 g of muscle mass per month. In men, due to the higher level of testosterone, the amount of muscle mass gained is higher, on average, 200 g per week or 800 g per month.
Weight loss
The weight loss process continues. But sometimes the weight may stop or even increase. Don't worry and don't give up. This happens because the fat tissue is leaving and is being replaced by heavier tissue - muscle. In addition, weight loss is a non-linear process, weight is subject to physiological fluctuations. Therefore, regularly measure your body volumes and track their changes. This way you will know for sure that your training is producing results - the volumes are decreasing, which means everything is going according to plan.
After 12 weeks of exercising
The results of your efforts are already clearly visible, thanks to months of regular training, your figure has become slimmer and more toned. Fat deposits are gone and muscles have become more expressive. Your body burns more calories even when you do not train. Metabolism has accelerated. Fat is not deposited, but burned, because muscles require more energy.
You eat right, and constant physical activity keeps your muscles and whole body in good shape.
Continue your fitness training
Now your task is to continue training, periodically changing types of fitness so that the body does not get used to constant loads. From Pilates to strength training, from cardio to stretching. Do not quit training under any circumstances, a rollback of the achieved results is guaranteed. The body will instantly rebuild and switch to economy mode. Relaxed muscles will stop burning energy, and calories will be deposited as fat.
When is the best time to start exercising?
Right now! While you are putting off fitness classes, your figure could already be changing for the better, day by day and transforming in 10-12 weeks.
So don't waste time and don't put off the decision until the notorious Monday. The best time to start exercising is right now.
