Fat Loss and Muscle Gain part 2

girl joggingWhy am I not reaching my goals?

Fitness can be frustrating because of how long it takes to achieve your goals. A week of working out will only see very small changes. You might be sore and tired, but will not see much in the way of weight loss. Any weight lost early on in a work regime is typically water weight.

So how long should you try to stay patient? There are two major time bench marks to keep in mind: 4 weeks for increased strength and endurance, and 16 weeks for major changes it weight and body composition.

Studies have shown that it takes about four weeks to see changes in strength and endurance. After four weeks, you may notice that climbing stairs or walking to your car after a long day at work are easier than they once were. You may notice that you can run for longer, lift heavier weights or do more repetitions with the same weight. However, you may weigh the same on the scale.

Staying at the same weight, even though you’ve been putting in a lot of work at the gym, can be very frustrating. Be patient. Studies have shown that it can take sixteen weeks to see major changes in body composition. While you will notice increased strength and endurance around the 4th week of consistent work, major loss of fat can take sixteen weeks. We discussed in an earlier blog how fat is lost and muscle is gained

Now keep in mind: everyone is different. Some people may see these changes occur a little faster, or some people may take a little longer. But generally, it will take four weeks to see changes in muscular strength, muscular endurance, aerobic endurance, and flexibility. It will take sixteen weeks to see the major changes in body composition.

If you haven’t seen the changes you want within this time frame, you may need to change up your routine. At The Brickhouse Gym, we have many qualified personal trainers that could help you come up with different workout routines or show you a more efficient way of planning you workouts. Stop by today and let us help you achieve your goals.

Want to learn more?

  1. Fat Loss and Muscle Gain part 1
  2. The 4 Facets of Fitness
  3. How long should your workout be?
The Brickhouse Gym