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 for 6 Bootcamp classes this week, 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 it is 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 it actually take to transform your strength, fitness, and physique? And more importantly, what is the right way of going about 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 that 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 daily food intake to random numbers like 800-1200 calories per day on top of “smashing” multiple hour-long “HIIT” classes every week.
This puts a lot of stress and shock on the body that 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 that you may lose weight in the short term but as soon as you go back to eating normally you can often put on even more weight than you did before.
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 my one on one coaching clients achieve 12-15kg fat loss on my 90-day fat loss program.
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 back to your existing behaviour as soon as the program ends?
This is what it 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 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 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 in 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 appropriately recover.
The result: You aren’t going to see the fitness results you want. And there’s nothing more frustrating than working hard in the gym and not reaping the gains you expected.
How Long Does it Take To Transform Your Body?
Like I mentioned above, you can achieve incredible results in around 90 days, anything less than that and you won’t be giving yourself enough time.
It will mean you have to 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, it means that you are far more likely to achieve long lasting, sustainable results.
If you are just starting on your fitness and fat loss journey, with consistency and the right methods that fit into your specific lifestyle, you can expect incredable results in just 90 days.
See it for yourself.
How To Safely and Efficiently Transform Your Health, Fitness, and Physique
1. Cook From Scratch, with Fresh Ingredients
There is no better way to take control of your health than learning to cook from scratch. It means you will be eating fresh ingredients and you are in complete control of what goes into it. There will be no hidden added sugars or salt that you are unaware of. Not only that you will rebalance your hunger hormones, stabilise energy levels and nourish the body the way that it needs to.
2. Eat to fuel your body
Focus on food as fuel. Listening to your hunger cues and filling up on whole, minimally processed foods will help you consume more filling fibre, prevent excess insulin secretion and fat storage, and help you reach both your fat-loss and muscle-gain goals.
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. Make time for recovery
Give yourself at least two full rest day per week and don’t intensely train the same muscle group or energy system twice within a three-day. Mix up your workouts and their intensity to allow your body to recover. It’s normal to feel some soreness 24 to 48 hours after your workouts, especially in the beginning, but you shouldn’t feel debilitated or like you cannot walk, he says.
5. Try my free 5 Day Fat Loss Challenge
I will teach you how to lose up to 15kg in 90 Days Or Less, whilst still eating the things you enjoy and without spending hours in the gym. You will learn the first phase in my system that allows you to lose weight, increase your energy and transform your health, WITHOUT restriction or deprivation!
Your Pyschology Matters
Fundamentally, if you want any change in lifestyle to become a way of life, you need to do address your identity, behaviours and beliefs about yourself and the world around you.
If you do not truly believe that 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 you are following some generic fitness and fat loss program, but as soon as it ends, you will revert back to your existing self image.
Want to learn more about what teach my coaching clients?