Unfortunately, a few days
before a beach holiday, hitting the gym hard doesn't turn into having a beach
body. It can take time to see weight loss results from the work out. Depending
on how much weight you must lose, weight loss can be seen on the scales in a
few weeks ' time.
That might not turn into
having a six pack in a couple of weeks, though. It may take more than 6 weeks
to see the muscle definition and fat loss, which means it is not a quick fix.
Any exercise, though, can
be beneficial for health, even if you don't see results from your workout.
Even if after a few weeks
of working out and eating properly you start to see weight loss, it's important
to stick with your positive habit changes over the past couple of weeks.
In the first few weeks
weight loss can be mainly water weight loss. Exercising with changes in healthy
diets can promote fat loss rather than muscle loss.
Exercising too much and
not eating enough, however, can zap your muscles and may actually encourage
your body to retain fat as fuel.
Muscles grow when they
rest, not when they do exercise. Hence, keeping a workout balance, eating
properly to fuel muscles and leaving time for muscle recovery is critical.
If you're working on
specific health measures such as lowering blood pressure, enhancing insulin
sensitivity or enhancing blood cholesterol, aim to keep up with your workout
and healthy diet routine for at least 12 weeks.
It is important to work
with a healthy, balanced diet for any positive impact on weight loss, muscle
growth, fitness gains or other health parameters, enough sleep and healthy ways
of relieving stress.
A proper balance of
exercise and recovery should be developed to encourage optimum muscle
development. Working with a sports dietitian or an exercise specialist can help
you tailor a plan to suit your needs.
How Long to Notice Weight loss?
Exercising alone will not
cause significant weight loss unless the exercise training is really high.
Weight loss can indeed be
achieved from following a fad diet, but weight recovery usually occurs right
after the diet stops.
It can help to support
chronic weight loss over time by combining healthy, sustainable eating
practices with a proper exercise routine. Most health experts propose a weight
loss of 1-2 pounds per week.
The first couple of weeks
of changing your diet and fitness routine may initially encourage more weight
loss. Keeping on with your healthy lifestyle can encourage long-term weight
loss.
How quick will you’re working out
show off your muscles?
That can vary
considerably. It can rely heavily on how much body fat you have, and what kind
of exercise you do. It can take more than 6 weeks to notice a change, according
to some studies.
It is impossible to say
exactly when you may notice a change in the composition of the body, because
there is a lot of individual variance.
Balancing work-out with
recovery is key to muscle strength and growth improvement.
When do you see improvements in
fitness?
While these bleak
estimates for seeing muscle toning right away may sound discouraging, you can
notice small changes within a few weeks of starting to work out. That's all
good news!
Your exercises will become
simpler, you may not get as windy as when you first started, you may be able to
go faster or lift more weights, and so on. Fitness improvements may be the
first thing you notice when you see results after work out.
These minor, but
noticeable, changes indicate your body is changing. Your muscles are changing
in structure to increase their capacity, and your cardiovascular system is
improving.
While this may not
translate into a drastic drop on the scale or a muscle that defines 6 pack,
these improvements mean positive health shifts.
Health improvements
Some research suggests
changes in health improvements could occur in about 3 months after starting to
work out. Other studies have shown that exercise can have a positive effect on
reducing blood pressure, increasing HDL and regulating blood sugar in a positive
way.
Working out longer than 3
months can be source of other benefits such as lowered cardiovascular disease
risk and improved cardiovascular fitness.
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