How Long Until You see Results in the Gym?

How Long Until You see Results in the Gym?

how long until you see results in the gymGetting Results in the Gym

These days, many people have realized that implementing an exercise program is a great way to optimize their health and fitness levels. However, some individuals are concerned about how long it will take them to start seeing substantive results. If this is your primary concern, review the information found in this quick reference guide:

Results Will Vary

Everyone’s body is unique, and this means that there is no simple, singular answer regarding how long it will take an individual to see results in the gym. Results can vary based on numerous factors, some of which include your dietary habits and the type of workout you do. The frequency of your workouts will also play a role in determining how long it takes you to see results.

Results For Beginners, Intermediates, and Experts

As noted in LiveStrong, the rate at which you see results is largely contingent upon the condition of your body to begin with. Individuals who have never exercised in the past will typically see substantive results very quickly. Even if you are doing a very basic workout, you should note increases in terms of endurance, fitness, and strength. If you are an intermediate or train sporadically, you will likely begin to see results following the first month. Athletes and other advanced exercisers will find that seeing noticeable results takes several months. This is because the fit body is already extremely conditioned.

Consistency Is Key

If you’re serious about seeing results in the gym, remember that working out just once every few weeks is not going to engender the great outcome you’re seeking. While you will likely feel great due to the serotonin release, you won’t notice more muscle definition or weight loss. To witness these types of substantive physiological changes, you’ll need to work out at least three to five times a week. Developing the habit of exercising regularly typically takes time, but the results-which include better mood, improved appearance, and greater self-confidence-are worth the ongoing efforts.

Strive For Intensity

Although the length of your exercise sessions is important, intensity is even more important. Specifically, you will obtain more results from an intense 15 minute cardio session than strolling through the park for an hour. In short, bodies don’t demonstrate a huge response to light exercise. To see big changes, the workout needs to be challenging. As noted in “How Long Does It Really Take To See Fitness Results?,” you should not feel debilitated or as if you can’t walk. However, the workout has to be relatively demanding such that you find yourself exerting substantive effort to complete the movements.

Be Progressive

In order to optimize the results you attain from your workout, you need to implement the progressive overload principle. This involves slowly increasing the number of repetitions you do or making your workout increasingly difficult with each training session. This methodology enables your body to improve and adapt safely. Yet even as you implement the progressive overload principle, remember that you will still need periods of rest. While you may be tempted to train frequently once you start seeing results, the body needs a recovery period in order to continue functioning optimally. As such, be sure to take one or two days off from serious physical activity so you can remain injury-free.

A Fully Integrated Program: The Key To Optimized Results

If you’re really serious about seeing substantive results in the gym, note that adhering to a fully integrated program is the key. A holistic workout program will involve three types of exercise: cardiovascular activity, weight-training, and stretching. Cardiovascular activity can be completed through activities like running, jumping rope, cycling, tae-bo, and step aerobics. Weight-training can be done with a wide range of equipment, including barbells. Stretching can be completed through activities like pilates and yoga.

Don’t Delay: Start Getting Results Today!

If you’ve decided to start working out and want to ensure that you see results, now is the time to gain more knowledge about how to do so properly. You can use the information found in this quick reference guide to ensure that you get on the path to ever-increasing levels of fitness right now!

5 Myths About Working Out Debunked

5 Myths About Working Out Debunked

myths about working outWorkout Myths

With the deluge of information about working out, fitness, and weight loss, it can be challenging to separate fact from fiction. Here are five of the most common myths about working out that you’ve probably heard, along with the true facts that debunk these ideas and make the most of the time you spend exercising.

1. Crunches are the best way to get the six-pack abs you’re after.

If you’ve been doing 100 crunches a night since middle school and don’t have sculpted abs to show for it, you might have already suspected that this is a myth. According to Men’s Fitness magazine, those who want to achieve a washboard stomach should focus on a combination of interval training, eating the right nutrients, getting enough sleep each night, and taking steps to minimize stress. And instead of crunches, core-strengthening exercises like planks and push-ups are the best way to get flat abs. Crunches just don’t burn enough calories to be effective at toning muscles–and if you do them incorrectly, you’re putting yourself at risk for spine injury.

2. The calorie counter you’re using is accurate.

Many people who are counting calories keep track of how many calories they’ve burned by going by the number on the elliptical at the gym or on their favorite wearable fitness tracker. The fact is, though, that there is no way for these machines to accurately measure your calorie burn. That’s because they don’t take into account body fat, which has a profound impact of how many calories you get rid of during a given fitness section according to CNN.com. Even devices with heart rate monitors aren’t necessarily getting a fully accurate picture of what’s happening in your body during a workout.

3. No pain, no gain.

According to Lifehacker, this oft-repeated mantra is one of the most pervasive and harmful fitness myths that won’t die. While some muscle soreness the day after a workout is natural if you’re new to working out or have pushed yourself harder than usual. If you’re experiencing anything beyond a mild ache, however, it’s usually the sign of an injury. While workouts should be challenging to be effective, pain is not part of the equation (and may actually make you less likely to pursue your fitness goals). Also false? The idea that muscle soreness that manifests a day or two after your workout is caused by lactic acid buildup. This phenomenon is actually caused by miniscule tears in the muscles. Any pain during the workout itself is cause for concern, and you should stop immediately rather than “pushing through the pain.” See your doctor right away if you think you’ve injured yourself during a workout.

4. Women shouldn’t do strength training because they’ll get bulky.

On the contrary, CNN notes that women just have too much estrogen to create the muscle mass associated with professional bodybuilders. In fact, many women notice that after they begin strength training, they actually appear slimmer and lose weight more quickly than with cardio workouts alone. Shape magazine notes that the more muscle you build, the tighter and sleeker your body will be. According to the federal Physical Activity Guidelines for Americans, adults should do strength training exercises at least twice a week. If you’re still concerned, opt for fewer repetitions with heavier weights instead of more repetitions with lighter weights.

5. Sports drinks are a great way to replenish your body’s electrolytes and minerals during and after a workout.

While this one may be true for marathon runners and other serious athletes, drinking sports drinks can do more harm than good casual fitness enthusiast. According to Lifehacker, the calories and sugar in these types of drinks often offset the calories you’ve burned by working out, and Men’s Fitness notes that the sugar can also slow the fat-burning process. Stick to water if you’re doing moderate exercise and/or if you’re working out with the goal of losing weight.

Next time you hit the gym, head off on your bike, or do an exercise video in the privacy of your own home, keep these five fitness myths in mind to avoid hijacking your workout goals and wasting your time with information that has been debunked by health scientists.

Sources:
http://www.mensfitness.com/training/build-muscle/seven-of-the-biggest-myths-in-fitness%E2%80%94debunked
http://www.cnn.com/2011/HEALTH/06/24/exercise.myths.trainers/
http://lifehacker.com/5895140/10-stubborn-exercise-myths-that-wont-die-debunked-by-science
http://www.shape.com/fitness/workouts/7-common-muscle-myths-busted

How to Take Care of Your Health While Exercising

women-healthMany things could be done to stay healthy, and the easiest way to achieve this is by eating a balanced diet and exercise regularly. It’s not hard, but it definitely requires some will power from your part. People get used very fast with a sedentary life style, but this has to stop right now out of a simple reason – staying active helps more than just your body, but it also helps your mind. It’s known that the dicton healthy mind in a healthy body is what every health specialist tries to teach you, so you should keep this in your memory.

Health and fitness results are tricky to achieve if you don’t have a targeted a detailed plan from the start. A correctly guided exercise program involves objective setting, right methodology, and a large array of exercises from which to choose.

Below, you will see guidelines to help you with every one of the above categories.


Personal Trainer Los AngelesObjective Setting

Objective setting and objective achievement are two totally different topics. Objective setting  is very important before commencement of any exercise program, but achieving goals requires a frequency of contemplation, objective measurements and analysis of growth, and diligence to carry out the required activity necessitated to achieve your goal. For most excellent results, I recommend you think about your goals more than five times a day, using the power of affirmations to assist you accomplish them in your brain before you do bodily.

Objective Measurement

Objective measurement of growth depends on your goal, whether it is your body fat, weight loss, or strengthening. Keeping track of your progress is necessary for reinforcement along with modification. Ultimately, it’s very important to point out that no one will attain a goal if they do not have the meticulousness they need to pursue it. Several times, if motivation is what’s absent, I recommend searching a partner or Group-Fitnessteammate to assist you through difficult times.


The Exercises

Right exercise methodology is very important to health and fitness success with exercise. The methodology should be as per your goals listed above. For example, if you want to gain muscle, you may have an extremely different exercise plan than if you want to lose weight or train for a competition. Be sure to investigate your scheduled exercise program ahead of time and follow a proven model earlier than choosing which exercises you intend to do.

For this reason, it’s clearly not the right decision to simply watch an additional person exercise and then replicate, particularly if you have no idea what s/he is trying to achieve. Just copying any other person’s exercise plan will not be fruitful for you at all. You may learn from him how to do, what to do, how frequently any exercise can be done, but you have to prepare your complete exercise plan before starting it. Only having an exercise plan in hand can not improve your health, proper and regular exercise plan can improve your health.


Variety

Having a big variety of exercises from which to decide, allows you to shock your body,’ Total Body Health and Fitness Yogaby continually placing dissimilar demands upon it. A standard exercise programs that consist of twenty or more exercises yield immense results in a temporary time frame until they attain a maximum point. Maximum points refer to the time throughout an exercise program when results plateau and exercises turn out to be less effective.

By bearing in mind each one of the above factors while scheming your health and fitness exercise program, you will noticeably improve your results in the gym. Amplified results in the gym directly correlate to reduced body fat, amplified strength, improved endurance, reduced risk of cardiac disease, and enhanced health for a lifetime.

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