How Long Does it Take to Reach Your Goals?

By
Chris L
-
Photo by Julia Ballew on Unsplash

When you’re new to a fitness journey, you may wonder how long it will take until you’ll start seeing the results of all your hard work. Knowing how long it will take until you see changes can help you set realistic goals as well as motivate you to continue going. So, how long does it take until you’ll lose weight, get stronger, gain muscle, or get healthier?

Lose Weight

The rate in which you lose weight depends on your starting weight, how strictly you follow your plan, and what your calorie deficit is. Your best bet at losing weight is to eat healthier and to exercise. During the first week or two, you’ll probably notice a big weight drop, but over the following weeks, it’s harder to lose weight at the same pace. You’ll start to notice changes around a month and in three months you’ll see bigger changes.

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When I bought these jeans in January they were snug, I could barely sit in them without feeling like they were going to rip. I put them in the back of my closet, closed the door and tried not to think of them. ⁣ ⁣ I tried them on yesterday for the first time in months and this is what they look like now. I am shocked and honestly so proud of myself. ⁣ ⁣ For me it was never about “being skinny” or fitting into a certain size. It was about being confident in the person God made me to be. It was about looking in the mirror and being happy with who I saw looking back at me. It was about finding freedom in my health. It was about building a routine & lifestyle that I can be consistent in. ⁣ ⁣ I’m fine putting these jeans back in the closet & never looking at them again because I’m never going back to who I used to be 😜

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Get Stronger

When you first start lifting weights, you’ll become stronger from workout to workout, but as you get more advanced, your gains will be slower. To keep getting stronger you’ll have to add more weight or repetitions to each workout.

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🗣"Lifting will make me bulky!"⠀ ⠀ Many women are afraid to lift weights because they think it will make them 'bulky', and by that, they generally mean gaining a significant amount of muscle mass. ⠀ ⠀ 'Bulky' is completely subjective. When it comes to our bodies, it’s up to us to decide what level of muscularity we desire for ourselves.⠀ ⠀ Here are 3 reasons why you won't turn into She-Hulk overnight and why strength training is for EVERY woman:⠀ ⠀ 1️⃣ You'll burn more calories. Lifting weights stimulate muscle growth. And as you build more muscle, your metabolism increases because muscle burns more calories at rest than fat.⠀ ⠀ 2️⃣ You train for the body or results that you want. Lifting heavy weights is a great way to get the shape of the body that you are after. Do you want a perkier butt? Do squats and deadlifts. Do you want more defined arms and back? Do shoulder presses and pull-ups. Whatever your goals are, you can find a program that works for your fitness goals. ⠀ ⠀ 3️⃣ It doesn't happen overnight. The women who you might consider “bulky” chased that goal with relentless drive and purpose.⠀ ⠀ If you're still nervous about touching a barbell or grabbing a pair of dumbbells, you can send us a DM for a FREE consultation. And we can walk through how lifting weights can help you achieve your fitness goals. ⠀ ⠀ 📩 DM us the word "STRONGGIRL" and get Php 1,000 off for our Tailored-Fit Program and Php 500 off for our RTT Program on your first month.⠀ ⠀ ⠀ ⠀ ⠀ ⠀

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Gain Muscle

Muscle growth takes time, calories, and consistency and it usually takes between four to eight weeks to notice muscle growth. To put muscle on faster, pay attention to your nutrition and make sure to get enough sleep.

Get Healthier

To start seeing the health benefits like lower blood pressure and controlled blood sugar, it takes around one to three months of regular exercise. Other benefits like improved mood and less anxiety, take effect right away.

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EXERCISE & DEPRESSION‼️ DEPRESSION can make your body feel dull. Heavy. Wooden. Listless. When you’re depressed, the mere idea of picking up one foot and dragging it in front of the other can seem laughable. And if exercise does help with depression… how the heck do you find the energy for it when, you know, you’re depressed. Lifestyle and mental health go hand-in-hand. Much like nutrition’s role in mental health, decades of research show a link between exercise — resistance training, aerobics, yoga… everything — and better mood. And the relationship is solid. For example, one classic study from Columbia University found that sedentary people are depressed twice as often as active people. But does an inactive lifestyle cause depression, or vice versa? A recent study looking at adults over the course of three decades concluded that the relationship is bidirectional. In other words, maybe sitting around makes you depressed, and maybe that reduces your urge to move. And round and round we go. OK, so moving your body might help you avoid becoming depressed in the first place. But could it also stop depression in its tracks? Maybe. For some people, exercise is as good as antidepressant medications. Or even better. And it seems that in general, the more people exercise, the better they feel. How exercise makes us happier? ✅ Exercise may boost the production of serotonin — a neurotransmitter that helps regulate mood and some cognitive function, and that may be low in depressed people. Physical activity may also stimulate neurogenesis, the growth of new neurons. That could improve cognition, and, in turn, your mental health. ✅ Exercise can give you a short-term burst of endorphins, chemicals in the brain that block pain and produce a natural “high.” ✅ Many types of exercise can lower inflammation, a potential cause of depression. ✅ There’s a reason that some athletes refer to their time at the gym as “therapy.” Exercise can be a great antidote to stress, which research has linked to depression, perhaps owing to the body’s inflammatory stress response. YOU MIGHT NOT FEEL THE MAGIC. THAT’S OK. JUST TRY WHATEVER YOU CAN MANAGE 🤗🤗🤗

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