Whether you are trying to firm up and get in shape for the summer beach season or loosing weight to fit into holiday outfits, you want to see quick fitness results.
But how fast you can realize meaningful fitness results or how can you expect to see your dieting and exercising pay off? And, more importantly, how quickly is actually safe and healthy.
The Downside of Fast Results.
People who are trying to lose weight would love to drop pounds especially fat quickly and easily. Of course, that's not how weight loss typically works. Instead, everything from your hormones to the neurologic system and signals adapt to every little change in your diet and exercise routine.
And, when you change things too fast, like when you cut your daily food intake from 2,500 to 1,200 calories per day or try to tackle an hour-long boot camp class on the first day of your gym class, your body's adaptations do more harm than good, Your body perceives that food is in short supply, you're starving and, in an effort to spare calories, it starts burning protein (aka muscles) for energy. This will shut down the fat-burning metabolic processes of the body and start the downward spiral of metabolic damage. The more you cut calories, the more you have to continually cut to see results. Avoid this situation like a pandemic.
What's more, this reduction in resting metabolic rate (the number of calories you burn just to live) means that fast weight loss generally doesn't stick around for long and instead leads to rebound weight gain. According to a study conducted by experts revealed that about two-thirds of dieters who successfully lost weight ended up gaining back everything they had lost and then some within four to five years.
On the fitness and muscle side of things, diets that are too low in calories decrease your body's ability to synthesize new, metabolically active muscle, largely nullifying your workout efforts, They also reduce your overall energy levels to make your workouts feel harder.
Also, it's important to remember that your muscles don't get stronger or faster during your workouts. You get fitter in the hours and days in between your gym sessions as your muscles repair and adapt to any given workout, If you work out for hours every day especially if you were working out for zero hours last week or train the same muscles during back-to-back days, you aren't going to give your body the time to appropriately recover. The result: You aren't going to see the fitness results you want. And there's nothing more frustrating than working hard in the gym and not reaping the gains you expected.
The ideal pace of how fast you can realize meaningful fitness results.
While, generally, most people should not aim to lose more than 2 pounds per week in order to maintain lean muscle, people do vary in how fast they can safely lose weight, according to weight experts. And, fortunately for those who haven't set foot in the gym since last spring, the further your body is from your healthy goal, the faster you'll make progress toward it, they say.
What's more, when starting a healthy eating and exercise routine, some people can notice benefits in their physique even before the first pound drops, according to weight experts. That's because reducing your intake of processed foods, excess sodium and refined carbs (remember, whole carbs are still good for weight loss) can lead to a noticeable reduction in bloating within a day or two, they say.
Any visual or weight changes might not jibe with the full benefits going on in your body. For an overweight individual seeking to lose a substantial amount of fat and gain muscle, eight weeks of training may only show a change in upper arm size. However, local fat loss around the area may actually be significant, but muscle increase in the same area minimizes the visual size reduction. Meanwhile, for someone who started an eight-week program with only 10 or 20 pounds of weight to lose, and muscle gain will likely show up as definition rather than bulk since it is hidden under less fat issue. In the long term, since a pound of muscle takes up much less space than a pound of fat, people who gain substantial muscle while loosing fat actually reduce their body size.
For that reason, it can be beneficial to gauge not only weight or even size, but also body-fat percentage in order to get a more realistic look at the changes occurring in your body. Many scales now measure body-fat percentages in addition to weight. And improvements in your cardiovascular endurance and strength will always be the most accurate marker that you are, in fact, becoming healthier than you were last week or month.
Feeding for Fitness Results.
Your body needs fuel as in food to have enough energy to exercise and boost fitness, a weight specialist opines that “Most of the people I work with coming to me saying, 'I'm low on energy. I'm tired all the time,'" She says. "If they just change their eating patterns, they see results immediately." Taking in 200 to 300 calories before a workout helps people perform better, she says, compared with exercising on empty. Stomach.
If you're getting up and running before work, have a banana or piece of toast with peanut butter first, Clark suggests, to get some gas in your tank. Also, hydrate with water or coffee some type of fluid. Then, go for your run.
Unless you have a hefty dinner and nighttime snacks, eating breakfast before a morning workout will boost your blood glucose, which can drop overnight. Given the brain (which controls your muscles) relies on blood glucose for fuel, you’ll have more pep in your step.
Refueling is important too, If you run in the morning, you'll probably be hungry by 10 or 11 o'clock. Most people try to hold off until lunch. But hunger is simply a request for fuel." So have an early lunch, she suggests, followed by a second lunch in the afternoon, like trail mix or peanut butter and honey sandwich. The purpose of that second lunch is to curb your appetite so you're not starving at night and you don't get too hungry.
If you're looking for six-pack abs, first, be realistic about your genetic makeup and family history, Clark says. As far as eating, her advice is similar: "Fuel by day, eat a little less by night, go to the gym, build muscle and push yourself away from the dinner table."
If losing weight is the result you're seeking, Clark suggests following an active lifestyle and chipping away by dropping a half-pound a week or so. "You can do that without being miserable, without being denied or deprived," she says. "It's sustainable."
Gauging results by the scale is not really the best way, according to Clark. "The scale weighs too many things," she says. "It weighs water weight. It doesn't distinguish between muscle weight and fat weight. It measures constipation and it measures diarrhea. It measures water shifts."
Ideally, Clark says, instead of people relying on the scale, "The goal is to be fit and healthy, and at peace with food and at peace with their body – and there's not a number on the scale that's associated with."
How to hasten Your Results the Safe Way.
Follow these seven approaches on how fast you can realize meaningful fitness results that are safe and healthy:
- Increase your training intensity and protein intake.
Research published in 2016 of Clinical Nutrition shows that a combination of high-intensity exercise and increased protein consumption allows people to lose more fat and build more muscle while cutting calories. The lower your calorie needs, the higher total protein must be to decrease muscle mass losses during weight loss.
- Feed to fuel your body.
Calorie needs vary greatly between people and, while caloric deficits (burning more calories than you consume) lead to weight loss, too great of deficits can lead to fat retention. Meanwhile, a caloric surplus (consuming more calories than you burn) is ideal for muscle building, so instead of getting hung up on calorie math, focus on food as fuel. Listening to your hunger cues and filling up on whole, minimally processed foods will help you consume more filling fiber, prevent excess insulin secretion and fat storage, and help you reach both your fat loss and muscle gain goals.
- Prioritize strength training over traditional steady-state cardio.
Strength workouts can increase your caloric burn, even at rest, for up to 72 hours after you leave the gym. Plus, it builds metabolism-revving, performance-driving muscle.
- Rest for recovery.
Give yourself at least one full rest day per week and don't intensely train the same muscle group twice within a three-day period, Mix up your workouts and their intensity to allow your body to recover. It's normal to feel some soreness 24 to 48 hours after your workouts, especially in the beginning, but you shouldn't feel debilitated or like you can't walk.
- Switch things up after six to 12 weeks.
To keep your body constantly adapting and prevent plateaus, it's important to vary your workout every six to 12 weeks. That could mean changing up your rep-set scheme, trying a new swim stroke, or taking a spin class a couple of times per week. Otherwise, your body could get so well-adapted to your workout of choice that it no longer sees the need to improve.
- Consider using fitness apps.
The covid-19 pandemic prompted the closing of many gyms, yoga studios and workout facilities. While some states are allowing the reopening of some athletic facilities, many remain closed. If your favorite gym or yoga studio is still shut down, you might consider using a fitness app. Because many people are working from home and not commuting to their office, they may have more time to get fit, but physical space and exercise options may be limited.
Fitness apps: that allow you to work out at home and learn how fast you can realize meaningful fitness results, include:
• Peloton Digital.
• Apple Fitness+.
• Beachbody on Demand.
These and other platforms provide new and interesting workouts daily. Fitness apps offer a variety of workouts from 10 to 60 minutes in length.
Types of workouts available on fitness apps include:
• Strength training.
- Don't be alarmed if your weight-loss results haven't been what you expected since the pandemic began.
If your results have slowed down this past year, don’t panic, between lockdowns, canceled classes and limited gym equipment, People have been forced to exercise on their own more, and many people don’t train as hard on their own as they do with a workout buddy or trainer. Training among others motivates people, while personal trainers push them to work harder in class and get those last few reps in. Also, during the pandemic, there has been an increase in sleep disturbances, stress and stress eating.
It is worth noting that several surveys have shown that many people have gained unwanted weight since the pandemic began. For example, 42% of adults reported gaining more weight than they intended since the start of the pandemic,
So if the scales didn’t budge or even went out of the desired direction, be easy on yourself, start a conversation with other people that makes you remember the many other useful benefits of exercises, which include:
• Better focus on how fast you can realize meaningful fitness results.
• Stress relief.
• Improved strength.
• Better heart health.
Experts advise that, for faster results, moving forward, you can hire a strength coach or personal trainer and dietitian to keep you on track safely and healthy.