How Long Does It Take To Transform Your Strength, Fitness, and Physique?
How many times have you heard one of your friends say something like this:
“I am going on holiday in a couple of weeks, so I need to start going to the gym to make sure I look good on the beach”, Or “I have just signed up for 6 Bootcamp classes this week, and by next month, I am going to lose 8kg!”
And how often does it pan out exactly the way they think it will?
We hear it all the time, whether to lose weight or put on lean muscle, so many people think that the quick-fix approach will get them to their fitness goal.
But how long does transforming your strength, fitness, and physique take? And, more importantly, what is the right way to do it?
In this blog, I break down a couple of common goals and where people often go wrong.
Plus, I give you my top tips for success and show you some of the amazing transformations my one-on-one coaching clients have achieved.
How long does it take to lose fat?
In a perfect world, weight loss or, more specifically, fat loss, would be instantaneous.
But that’s not how the human body works. Instead, everything from your hormones to the neurologic system and signals adapt to every little change in your diet and exercise routine.
People often do drastic things in the short term, like cutting carbs, giving up sugar, juice fasting, or living on an insanely low-calorie amount, often 800-1200 calories.
This puts a lot of stress and shock on the body and creates adaptations that can do more harm than good.
Your body can react by lowering BMR (Basal Metabolic Rate – the number of calories you burn at rest), which means you are burning fewer calories day by day, to continue to get fat loss results, you need to eat less and less.
Your hunger hormone Grehlin will also increase, which means you feel hungrier.
Additionally, the psychological effect of depriving yourself or over-exercising in the name of weight loss doesn’t help you keep weight off over the long term either, it will lead to disordered eating and perpetuate a negative relationship with food.
For sustainable fat loss, you should expect a 0.5-1kg fat loss per week (depending on how much you have to lose in the first place).
The closer you get to your ideal body composition, the slower the rate of progress will be.
I regularly help people lose up to 5kg per month with my 30-Day Reset.
The most important part of any effective fat loss program is to address the many behavioural, environmental and identity issues that can prevent someone from achieving long-term results.
How many of you have followed a program religiously, got results and then reverted to your existing behaviour as soon as the program ends?
This is what is not addressed in generic fat loss and fitness programs.
It takes the experience of an experienced coach to guide someone in their fat loss journey.
How long does it take to get strong?
When it comes to improving strength and increasing muscle, you need to do a combination of:
- Lift heavy things
- Eat more food
Diets that are too low in calories decrease your body’s ability to synthesise new, metabolically active muscle. They also reduce your overall energy levels to make your workouts feel harder.
Following an effective and intelligent resistance training program which incorporates the “overload” principle can mean that beginners can start to put on muscle with 8-12 weeks of consistent training.
You will get a lot of fast adaptations (gainz) in the first 6-12 months of your training; after that, your progress will slow.
It’s important to remember that your muscles don’t get stronger or faster during your workouts.
You get fitter in the hours and days between your training sessions as your muscles repair and adapt to the stimulus. If you go from doing nothing to training 5/6 times per week, you aren’t going to give your body the time to recover appropriately.
The result: You aren’t going to see the fitness results you want. And there’s nothing more frustrating than working in the gym and not reaping the gains you expected.
How Long Does it Take To Transform Your Body?
As I mentioned above, you can achieve incredible results in around 90 days; anything less than that, and you won’t give yourself enough time.
It will mean you must incorporate extreme, unsustainable fitness and fat loss approaches to try and get you to your goal.
The longer and more gradual the process, the better; you are far more likely to achieve long-lasting, sustainable results.
If you start your fitness and fat loss journey with consistency and the right methods that fit your specific lifestyle, you can expect incredible results in just 90 days.
See it for yourself.
How To Safely and Efficiently Transform Your Health, Fitness, and Physique
1. Eat nutrient-dense foods (most of the time)
There is no better way to take control of your health than eating nutrient-dense foods. There will be no hidden added sugars, salt, or artificial ingredients you can’t pronounce. Plus, you will rebalance your hunger hormones, stabilise energy levels and improve every aspect of physical health.
2. Eliminate snacking
Once you eat nutrient-dense foods, you will realise you don’t need to snack. This will give you much more control over your calorie intake and improve body composition.
3. Prioritize strength training over traditional steady-state cardio
Strength workouts can increase your caloric burn, even at rest, for up to 72 hours after you leave the gym, according to research published in the European Journal of Applied Physiology. Plus, it builds metabolism-revving, performance-driving muscle.
4. Don’t forget about NEAT (Non-Exercise Activity Thermogenesis)
Neat includes all calories you burn outside of a structured workout. It’s your steps, gardening, housework etc. You can burn MORE calories being active throughout the day than in a structured exercise session. My clients that get 7k-10k steps in per day get better results.
5. Try Intermittent Fasting
There is no better way to lose fat, boost your energy levels and reduce hunger. Intermittent fasting has the potential to be a long-term, sustainable fat-loss tool. Best of all, you don’t need to calorie count, and you can still eat the foods you love!
Your Psychology Matters
Fundamentally, if you want any lifestyle change to become a way of life, you need to address your identity, behaviours and beliefs about yourself and the world around you.
If you do not truly believe you are a fit, healthy person who enjoys exercise and eating well, you will never get long-lasting results.
You will con and lie to yourself whilst following some generic fitness and fat loss program, but as soon as it ends, you will revert to your existing self-image.
Want to learn more about how to get long-term results?