It is common for people to start exercising and dieting with a certain goal in mind, be it the goal of losing weight, gaining muscle mass or even improving posture. And it is normal for this person to end up anxious to achieve the results after starting to do the diet and academy. Next, we'll tell you how long it takes for the results to start showing.
How long does it take to achieve the desired result in the gym?
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Jean Oliveira, personal trainer at Academia Acuas Fitness in Brasilia, stated the following: “It is natural for practitioners of physical exercises to establish goals for specific periods. Carnival is the moment. You can intensify the training routine more with running, weight training, dancing, cycling, but starting activities at full gas may not be a good idea”.
What to do for better results?
Laura de Souza Silva, nutritionist at the Nurturing Knowledge clinic in Brasília. She suggested that the results are more easily achieved when you have a multidisciplinary work, which includes food and physical activities.
Nutritionist Laura de Souza said: “It's a combination. The more complete the plan is, the greater the chances of success and lasting results. But food plays a key role in the success of all other factors. Without a proper diet, it is not possible to do quality training, manage stress and have restful sleep”.
The changes are noticeable in the first week of this change in habits, as a reduction in fluid retention can be noted, in addition to more disposition and improvement in the quality of sleep.
The nutritionist commented that: “In nutrition everything depends, there are many factors involved and there is no rule. But with 30 days it is already possible to have a significant change, mainly in aesthetics”, said the nutritionist.
The training results start to appear in a period of 3 to 6 months, but this will depend on each person's biotype and discipline.
Oliveira stated: “Maintaining an exercise routine in the medium and long term – from one to five years – is a total guarantee of success”.
the creation of habits
A survey was conducted by health psychology researcher Phillippa Lally. She examined the habits of 96 people over approximately three months, where each participant chose one new habit to follow, such as drinking a bottle of water with lunch or jogging 15 minutes before to have lunch. And each day, participants reported to her whether or not they performed the activity and how automatic it felt in their routines.
At the end of the 12 weeks, the scientists observed that it takes, on average, two months for a new behavior to become automatic in people's routine.
Personal trainer Jean Oliveira gave some tips for those who want to maintain discipline and reach their goal:
- Find a physical activity that you enjoy;
- Choose an easily accessible gym;
- Improve activities over time;
- Have bodybuilding as a base activity;
- Have a balanced diet;
- Hydrate yourself;
- Set a schedule for routine physical activity.
