How long does it take for gym workouts to show results?

For ordinary people with regular work and rest schedules and no basic metabolic diseases, as long as they can ensure effective training 3-4 times a week and cooperate with basic diet control (such as not eating high-fat and high-sugar meals, not overeating after training), visible changes can be felt in 4-6 weeks. If you have a large base and have no exercise habits before, you can even feel the positive feedback of not panting when climbing stairs and the waistband of your pants becoming looser in 2 weeks.

However, if you have been to a fitness group in a gym, you will definitely see two completely opposite opinions. Some people say that they lost 5 pounds after practicing for 10 days, while others complain that they have not seen any changes after practicing for 3 months. They are purely paying the IQ tax. I applied for the card for the first time when I was a child two years ago. She was 165cm tall and weighed 140 pounds at the time. In the first two weeks, she took basic strength classes with the coach, and occasionally added 20 minutes of elliptical training. Milk tea was changed from one cup a day to one cup a week, and takeout was also replaced by a light meal with some vegetables. At the end of the second week, she told me that her jeans that couldn't be buttoned before could be zipped up, and she said she had lost more than 4 pounds. However, the coach also told her at the time that most of the loss in the first two weeks was the body's excess water storage. If she really wants to steadily reduce body fat without rebounding, she has to persist for another month or two.

I have also met someone who has not changed after practicing for almost two months. He was a male colleague from the same department in the company. He went to the gym on time after get off work every day and posted fitness check-in pictures on his WeChat friends every day. Later we chatted and found out that every time he went to the locker room, he played on his mobile phone for 10 minutes and did 2 sets of bench presses. He sat chatting with people for 20 minutes, and occasionally made appointments with friends to eat barbecue and drink cold beer after training. After two months of training, he weighed himself and gained 2 pounds. He said that fitness was useless. In fact, it was not that fitness was useless. It was because the gap between his training and diet had not been opened at all. It would be strange to see any changes.

There are also many people who refer to "results" as being able to see obvious abdominal muscles and arm muscle lines, which must take longer. After I had a baby, I persisted for almost half a year, and my body fat dropped from 31% to 22%, and the outline of the vest line on my waist became clear. Before, she had I was anxious to ask me why others had waistline lines after two months. Later I found out that those who had waistline lines for two months did not originally have high body fat. It was just that they did not do strength training to tighten their core before, and they developed it after a little practice. If the body fat is high, you must first reduce the body fat before we can talk about lines.

In fact, you don’t have to worry too much about how long it will take to see the effect. Every time you go to the gym, don’t be too slow. Try to do standard movements. The intervals between sets should not exceed 2 minutes. Usually, you should drink less than two cups of milk tea. Changes often come faster than you expect. Always staring at the number on the scale will make you more anxious. After practicing for two or three times, you will feel that your sleep has improved and you will not be tired during the day. Isn’t this a real effect?