This is a question we get asked all the time and there is no simple answer.
How and when we start to see results from our training can depend on many different things and if you are not seeing the results you had hoped for, there could be a number of different reasons.
Your training style isn’t suitable for what you are trying to achieve
Having the right training approach when you are working towards a specific goal is essential if you want to see results.
For example, if your goal is to increase muscle mass and see more definition in the body, you won’t achieve this by spending most of your session on a cardio machine. Ensuring that you are tailoring your workouts to match what you want to develop is important.
You aren’t training enough to see results
We’ll be honest here, one session in the gym each week is not going to be enough to see real results. If you really want to see changes in the body, you need to be exercising 3- 4 times a week to really get things going.
This doesn’t mean that you need to do a heavy weights session 4 times a week, just that you need to be active and working the body in order to see results quicker.
Once a week is still good, it just means that you likely won’t see the results you’re after for a much longer time period.
You’re not pushing the weights enough
This is primarily for if your goal is to develop muscle, tone the body or to bulk. Normally when people don’t see the development in the muscles they’d hoped for, it’s that their body is plateauing because they aren’t pushing the weights enough.
If you only ever lift what you are comfortable with, your muscles will not work to the point where they grow and develop.
It’s important to note that you should always feel in control of your weights, if you are unsure about pushing up, we recommend a session with a trainer to help you.
80% diet / 20% exercise
You could be working out 7 days a week in the gym but If you are not managing your diet then this will be a wasted effort. Your diet will make a huge difference to seeing results particularly in cases of weight loss and increasing muscle mass.
Key thing to consider:
- Managing portion control
- Swapping our saturated fats for unsaturated (nuts / avocados / olive oil etc)
- Increasing your protein intake (essential if you’re looking to build muscle)
- Swapping starchy carbs for wholegrains (rice / pasta/bread etc)
Being consistent in these changes and creating a stricter balance in your diet will be essential to achieving these goals. We’re not saying that you can never enjoy a treat or two, but if you’re wanting to see results then things do have to change.
Change takes time
Remember that nothing happens overnight. It can take up to 3 months to start seeing changes in the body and realistically up to a year to see real developments. Patience and consistency are key with training and it’s important that you don’t throw in the towel after a few weeks, keep going and over time if you are consistent, you will see the changes!
To summarise, there could be a number of reasons why you’re not seeing results, how and when you see changes in the body will depend on each of you and how you manage your fitness routine.
Keeping consistent and accountable for your fitness is the best way to ensure your routine is solid and you can start to see real progress.
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