The right answer is that it’s different for everybody and every BODY. But if you are genuinely pushing yourself, you’re consistent and you’re on top of your nutrition, you can see noticeable results in a matter of days and life-changing results within a month.
Here are all the factors that play a part in determining the speed and degree of your results:
As the old saying goes “you can’t out-train a bad diet” and it is absolutely true. Too often people overestimate how many calories they burn and underestimate how many they eat. If you want results fast, avoid processed foods, refined carbs and sugar and have 3 quality meals per day. Ideally, these should be high protein, low carb and healthy fats. Of course, manage your portion sizes. Most of us simply eat too much.
To really transform your body you want to build lean muscle. This will give you a strong, toned body while also enhancing your metabolism. To do this, you need to have some form of resistance training in your routine. Remember- resistance training and weight training are not the same things. Resistance training simply involves any exercises or movements where you are working against a resistance. This can be bodyweight exercises, using dumbbells or other weighted pieces of equipment, resistance bands and even household objects.
HIIT is, in my opinion, the most efficient way to burn fat through exercise. HIIT is so effective because it produces EPOC (excess post-oxygen consumption) which raises your metabolic rate for 24 hours and more once your workout is over. I love HIIT workouts because they’re short, sharp and they get results.
Often overlooked and definitely underestimated, sleep is so important if you want to get results. Sleep is vital in giving us enough energy for our workouts, reduces stress, increases the likelihood we’ll make positive food choices and regulates our hunger. Don’t skimp on sleep!
Walking is one of my favourite ways to increase my incidental activity. 10,000 steps are the recommended amount and this can burn an additional 200-600 calories. Easy ways to do this include walking to the local coffee shop instead of driving, taking the stairs instead of the escalator/lift and parking a block away from your destination. It all adds up!
Remember, when it comes to getting into shape, we should not compare our results with others. Put your energy and focus into your own journey for the best results and remember, slow progress is still progress.