If you want something, you want it right away. A few kilos less, strong biceps, a defined core – bring it on, now!
But as we all know, good things take time. If you want to lose weight or want more muscles, you have to work for it first. But how long exactly do you have to sweat in the gym or count calories in order to start seeing results?
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First of all, it should be said: Every body is different and so is the time it takes to adapt.
That’s why none of the trainers with whom ‘Popsugar’ spoke, giving a definitive answer to the question of how long it takes to see your best form in the mirror.
However, all coaches agreed that for a healthy body change it takes at least a few weeks until results are really visible.
Plus: According to the experts, crash diets and crash training are neither conducive to one goal nor the other.
Sport and calorie deficit for everyone who wants to lose weight
Popsugar obtained the opinion of NASM-certified personal trainer Guychard Codio to investigate the question of when you can expect your first training successes.
First of all, this highlights what is actually obvious: If you want to lose weight, you have to burn more calories than you consume.
So if you train with a constant calorie surplus, you can’t expect that the sport can compensate for what’s going wrong in your diet.
“Healthy eating habits,” says Codio, “must be an integral part of the workout routine.”
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But theoretically you can see the first results after just two to three weeks of training. However, this is not standard – for most people, the body needs more time to adapt.
Trying to lose five pounds in a month just isn’t a realistic goal, he says – even though that’s exactly what some people plan to do before special events like weddings or competitions.
The personal trainer recommends radically cutting down from 2,500 to 1,200 calories for a short period of time at most. Then it is better to return to your normal daily requirement and increase the training units instead.
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Healthy weight loss: Up to one kilogram per week
Ashley Kelly, also a NASM certified personal trainer, offers her clients a six-week weight loss program.
This begins with three weeks of introductory training to get participants used to an increased heart rate. This is followed by a less strenuous week of training, followed by two weeks of higher-intensity strength training.
With the combination of training and a healthy diet, you can definitely lose a kilo of weight per week in a healthy way, says Jim White, owner of the Jim White Fitness and Nutrition Studios and ACSM-certified personal trainer.
So in five weeks you could lose up to five kilos.
Image gallery: 10 tips to burn more fat
Build muscle and lose weight
Ashleigh Kast, trainer at Performix House, explains that with a bodybuilding or strength training cycle of 10 to 12 weeks with at least three training days per week, it’s not uncommon to see muscle gain of up to three kilograms.
“For someone who already has some muscle, it will be easier to build it back up,” adds Codio. “For that person, it typically only takes about two weeks to see results.”
Trainer Ashley says the six weeks it takes to visibly lose weight can also be applied to building muscle.
She recommends assessing one’s own successes less based on the weight on the person Scaleto be measured – the mirror image is crucial. Anyone who is in the process of building muscle mass will either not notice any change in weight on the scale or will even see the number increase.
There is no need to pay attention to reducing calories during the muscle building phase. On the contrary, it is important to consume enough carbohydrates and protein to provide the best possible support for the muscles.
Helpful side effect of building muscle: The more muscle you have, the more calories your body burns. So muscles help you lose weight.
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