How long it takes to see results of a new workout routine

whether you are regular gym or just starting to commit to a new exercise routineStaying motivated isn’t always easy.

apart from physical and mental Health As for the benefits of adding exercise to your routine, many people are also motivated by the potential for muscle tone and definition.

For the most part, Result An individual person’s experience is reflected in their lifestyle choices, body type, and the types of exercise they do. For example, people who take up running are likely to improve their cardiovascular fitness as they become fitter, explains one fitness expert. independent,

Eating well also plays an important role, and nutritional needs will vary from person to person. Experts say many women do not consume enough protein, while unhealthy dietary habits followed by both men and women, such as avoiding carbohydrates, can also lead to an unbalanced macronutrient profile.

But how can you maximize your results when adopting a new exercise routine and how long does it take to see physical and mental changes? We talked to Nancy Best, a personal trainer and founder women doing crunches to learn more.

How long does it take to see results from a new workout routine?

Best says the amount of time it takes to see or feel results from a new workout routine depends on the format of your training.

“If you’re focusing on a new running program, for example, you should notice improvements in your cardiovascular capacity and adaptations in your resting heart rate as you get fitter within weeks,” she tells.

“If you’re starting a strength training program, however, you’ll need to dedicate at least six weeks of consistency to giving your body enough progressive overload to improve.”

Is Consistency Really Important?

While the amount of exercise you need will vary from person to person, consistency is of universal importance, so it’s important to find ways to stay motivated.

“Whether you’re starting a couch to 5k running program, or joining the master barbell complex at a CrossFit gym, the biggest mistake people make is losing momentum,” says Best.

“Generally speaking, getting in three to five quality workouts a week (depending on your format or goal) is a realistic goal.”

Experts also recommend paying attention to broader lifestyle choices, such as making sure you get enough sleep and get plenty of steps every day.

When starting a new exercise routine, be sure to do something you enjoy.

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Do some exercises give quick results?

“If you’re focused on getting results, you want to make sure you don’t get injured! Prioritizing functional mobility is so important to supporting your body as you embrace a new workout regime.” Are,” says Best.

She recommends incorporating resistance training as the basis of any workout regime because it has “a multitude of benefits” such as building lean muscle mass, which will help support your musculoskeletal system and deliver aesthetic results. .

How does diet affect how fast you’ll see results?

Experts recommend aiming for a balanced macronutrient profile containing a mix of protein, fat and carbohydrates.

“Nutrition and consistent training go hand-in-hand for the best results,” says Best. “My female clients often under-index on their protein fractions, which can affect how fit they are for training, so this is a good place to start.”

Best also highlights the importance of drinking enough water. If you are participating in an intense workout and sweating a lot, make sure you are replenishing your sodium levels.

How to Stay Motivated When You Don’t See Results When You Stick to a Regular Workout Routine

“Unfortunately, much of the fitness industry is still focused on selling ‘quick fix’ solutions, which can leave you feeling frustrated if you don’t have the perfect abs shown in the ad after 12 weeks,” says Best.

She says it’s helpful to think of exercise as a form of self-care.

“Remember, first and foremost, exercise has been linked to boosting your mental health. Treat your training as an act of self-care, not as punishment that only ‘work’ out” if you’re seeing results. Acceptance can help you rebuild your motivation.

“Motivation isn’t linear – it’s natural to feel an ebb and flow. Try not to fall off the wagon completely – this is where many people struggle, as it’s very hard to get back into training after a big break.” It happens.”

Working in a group can help with motivation

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What can you do if you are not seeing results?

On the other hand, if you’ve been consistent with training and are feeling frustrated by not seeing results, you may want to consider switching up your routine.

“Perhaps you need to try heavier weights or increase your running distance to continue making progress,” says Best.

“Being part of a community can also really help get results. Members of my online community, Ladies Who Crunch, don’t compete with each other, but come together as a group to help everyone make progress.” Accountability and support system.

How can you make sure you stay consistent?

Finding time in your day to exercise is one of the biggest challenges of getting into a new exercise routine.

One way to help you stay motivated is to work out at the same time or on the same day each week.

“Allocate blocks to your diary and don’t let it get too flexible, as other commitments will take over,” says Best.

Additionally, don’t take too much too soon. “Focus on the basics. Regardless of your fitness level, we all need to get enough rest (sleep) and be properly fueled (nutrition). Ticking these boxes will create a solid foundation for progress,” says Best. Huh.

“Find your tribe. Starting a new exercise routine can be lonely and it’s hard to be consistent if you don’t have a sense of accountability. It could be being part of a community, or doing a regular group class. Where you can go with a friend.”