Typically you hear 6-8 weeks on infomercials, fitness shows and product sale pitches but let's get down into the nitty-gritty process of how your body adapts to exercise and a cleaner diet.
Do you want the bad or the good news first?
Bad News: You can not spot reduce any particular area of your body. If your overall goal is to see weight loss you must be very diligent with your cadio. Also keep in mind that the more muscle you have in your body (especially your larger muscles like legs, bum & back) the more calories you will burn throughout the day.
Good News: Small changes with your diet can be a huge help in changing your body shape. Remember that transforming your body is not just a diet - it's a lifestyle change and it starts with what you put in your body. When you don't put crap in your body, you won't have to kick your butt to work it off! Right?
Some More Good News: Muscle memory! If you have ever been an avid gym goer, sporty spice or runner, chances are you have some muscle in your body! Did you know that we all have a 6-pack underneath our fat cells? Yep - every single one of us has a solid 6-pack and it's aching to come through :) As soon as you start working your muscles, they will re-build and thank you for every squat you do!
What is Your Goal?
To Lose Weight
If you start a cleaner diet & a routine of exercise 4-6 times/week you can see weight loss in as little as a few short days. Keep in mind that this is typically the loss of water retention and can be gained back just as quickly as it was lost, so keep at it! If you continue with this healthy diet and a workout regime that pushes you outside your comfort zone, you can easily drop 2 pounds per week, starting at week one.
To Gain Muscle
Many factors play into how quickly you gain muscle or strength after you start working out diligently. They consist of past fitness, genetics, diet, gender, and age. Men and women also gain muscle at different rates. When sticking to a protein based diet & carefully created workout routine men can gain 1/2 lb/week and women can gain 1/4 lb/week or 1 lb/month (however you want to look at it).
To Increase Endurance
Interval training, interval training, interval training! This is key! Pushing yourself past your comfort zone 4-5 days/week for 2-3 weeks you will notice a difference in your lung capacity. Plus, intervals keep things new and exciting. The bonus of interval training is less time in the gym. Studies show that shorter, more
intense workouts increase endurance levels vs. longer more stable workouts.
Feeling weak, anxious and unconnected to my body lead me to start exercising. I joined a dance class once a week and after every dance class I had a glow about me, and it wasn't just from the sweat that I built up in class, it was something more. I realized it was the endorphins that were being produced from the physical activity I was doing. Join me and start moving and feel the difference. Read my blog to get motivation, try the exercises I've posted, contact me for personal training, bootcamps, workout cards or just go for a walk. Any activity is good activity.