Notice we didn’t call this post “How to see immediate effects from your exercise”, because you can’t really do that.
In the comments following our first article on Procrastination and Fitness, Nadia very helpfully pointed out that “So many people are motivated by appearance, that they forget the other IMMEDIATE effects of exercise.”
Getting Over Appearance
It’s no secret that appearance is fundamental to finding further motivation to keep exercising.
We know this more than anybody — there’s a reason we post videos of Zuzana’s workouts, of course. It’s not just that videos are easier to follow at home (though they are), it’s also that seeing her results, and seeing how strong her body is are great, amazing motivators.
We’ve talked about the power of metrics before, and there’s nothing like a good set of before and after photos to keep you motivated. They’re amazing.
But appearance can’t be everything.
Why We Need to Focus on Other Stuff, Too
The main problem is simply time — it normally takes a couple of months before you start to see real results from your exercise. You might lose some weight, you might see some muscles develop — but on average, you really need to give yourself sixty days before you take a long, hard look in the mirror (and if you can go further than that, more power to you).
That’s why, even though appearance is an amazing motivator, it’s not the motivator you want to be constantly drawing from when first starting out. As Nadia (in the comments) said, there are other, immediate effects of exercise, and those are the ones you need to grab onto in the early going:
- psychological benefits like stress/anxiety reduction
- better moods and self-esteem
- just feeling happier
- getting more stuff done on that post-workout high
Saving the Appearance Stuff For Later
It’s too bad that the best motivation — your appearance — is the hardest to quantify and use. But that’s always the way it is, right? If it weren’t hard to do, and hard to begin, everyone would be fit, and healthy, and there’d be no need for diet books, exercise videos, or sites like ours.
But we all know it’s not an easy road.
One way to make the appearance ‘motivator’ an even more useful thing in the future is to take a photo of yourself on Day 1, and then not refer to that photo, and not go stare at yourself in the mirror post-workout, and not obsess over how your body is changing — for a full 60 days. It’s tough to get the discipline to do that, but if you can? You’re in for a big reward when you hit that 60-day mark.
Over To You…
Have any of you successfully pushed out the ‘appearance’ factor when first getting started? How have you managed to not focus entirely on how you look for those first 30, 60, or 90 days, even if changing your appearance is a primary reason for getting fit? Tell us about your strategies!
Hi everyone I just wanted to make a point. please be aware that cameras on the average on less it is a really long lens (telephoto) add about 7 to 10 Lbs to your natural wight.
So when you look at pictures of yourself, consider the fact that the lens is making you look a bit heavier.
That is why fashion models and people who work behind the lens have to keep themselves super thin.
It all depends on your goals.
Hi Z and F,
I am working out with you since I found your website and I was focussing on my body a lot. But than I got so motivated to be able to do excercises like pull ups more than I was focussing on my shape. I write my times down and the reps like you recommend and I am much happier to beat my own personal record than to loose half a kilo… I was never able to do pull ups for example and today I was able to do 2 (not supported ones)… and that made me so happy that when I looked in the mirrow after my workout I felt that I looked good!! So I think that the workouts give you a great feeling and after you always feel better, and when you feel better you look better! People who work out are mostly much more relaxed, happier and successful. .. and the great body comes with it for free ;-)
Thanks for posting all those great videos. I love it!!
eb
For most of my life I have maintained medium activity. I swam competitively as a child and as an adult taken some aerobic classes and stuff like that. One of my good friends is a ” Hot Yoga” instructor she use to drag me once a day sometimes twice a day to her classes. I love them. But for me What really got me motivated to get into shape was after having my child I didn’t fit into anything and the worse thing was just carrying her around. Sometimes I just couldn’t do it for a half hour. So I said enough is enough. then I found your site. I try real hard to to use appearance as a motivation, but I do love that you time your workouts and keep a log of them so you can beat your time or the amount of reps you are able to do per interval. That really keeps me motivated and excited to do it again.
Two years ago, I weghed 207 lbs. I made a commitment to start going to the gym then and haven’t looked back! I promised myself the only clothes I would buy for a whole year were fitness clothes. I hated buying jeans and always stood in tears in the store. A year ago, I decided to buy some jeans. I had no clue what size I was. I had been a size 16 so I just randomly picked out a size 12 to try on. This time I cried because they were too big! How exciting! I used to hate my flabby motherly arms and now they look amazing. The fat seems to dissppear in the order it arrived. For two decades I have disliked my butt! This month it has became my favorite body part as it is finally looking quite shapely and fit! I wish I had taken pictures along the way!
Currently there are alot of Americans on the HCG diet and have lost the amount of weight I have in just a short month or two, but I would not trade all the hours working out for such a quick fix. I have gained discipline, happiness, self respect and friends along the way…I absolutely love your whole approach to fitness and wish you two the best with all you do!
Reading this in itself has motivated me a little more, I do every once in a while but I know to feel better and look better I need to get on a good work out schedule. Any tips you would like to give me? I’m 215lbs and 5′6, I’d like to loose weight mainly on my arms and thighs, along with my stomach.
hey Zuzana i like ur workouts cuz there not like the rest of the videos..i was wondering whats the best diet..cuz thats the thing with me i do want to loose pounds and i work hard but the diet thing not very good at it..I need ur tips
thz and keep it up
I agree with Shannon, this post in itself is so inspirational! I love that you mentioned that you were proud and excited about not taking the easy way out and that the discipline you gained from your efforts made such a difference. That definitely makes me want to get off my lazy butt and go push myself harder than ever…today, tomorrow and so on. Good for you, Mandy!! That’s a very rare and admirable quality!
this is kinda way off the topic, but i was thinking if u would consider something like this:
u put up a 60 day challenge of doing all ur workouts and keeping our diets at our best. take a day 1 picture and day 60 and send it to you. then u could post the winner’s pic on the blog and as a prize, u could do something like an exclusive video for the person (idk, just putting it out there), or have a video of that person talking about how they were able to make it through the 60 days, or mb if it’s a girl, perhaps u could make a vid on how u do ur makeup just for the winner, or wutever else u can come up with (u two are probably more creative than i am anyway).
i think in doing that, u could probably motivate so many of us here and u can also see for urself how u r changing ppl’s lives :)
This is a cool idea!
Yeah, I’d be up for that challenge.
I love this idea too!!!! Way to go Maryam!
Love that idea!
That’s a fantastic idea, I would do it!!
yes please do that 60 day challenge!! I would absolutely LOVE it!! :) I’m definitely checking this site every day just so that I can get fit. I saw your video’s Zuzana and I am so motivated! hopefully, in 60 days I can look half as good as you! <3 luv u and ur vids xoxo Delia :)
OMG! awesome idea! I will totally do it.It would be great for the people that don’t really know what diet and work outs to do if you are a beginner and don’t know how to start :)
I would totally do it too!!
I’m in. Sixty days is about the right time frame as well.How about a Monday start?
Hi! I started to follow you guys about a month ago… But I actualy use your blog for motivation more than for the actual workouts… I’m going to the gym where the trainers made me a program for my personal goals and I’m quite happy with it. I want a more firm and strong body, a better cardio (for when I go hiking with my boyfriend and our dog) and of cours, loose some weith. I’m 29, and pretty satisfied with my appearence, but tonifing everything a bit would defenitly be good. The nr.1 that keeps me motivated, is the psychologic effects (I love that “free-mind” sensation you get after you finish a workout and you start stretching) and the nr. 2 is to see how it really don’t take long to improve my cardio! I think that after only 3 days of combining muscular training (15 min) and cardio (25 min) I was able to see positiv effects. A intensiv walk in the woods with the dog wasn’t so tiring anymore!! And I felt I could double the long of the walk without any problems! So to “see” how fast my cardio was responding to basic training just amazed me!
As cardio training, here’s what I do: I run to a confortable speed during 25 min (on a trademile) and 3 times during the 25 min I push it to the maximum I can for about 1 min each time. The first time I did it, I thought I was going to die, but after a short time (3 days) I felt moore confortable and now (3 weeks after) I have to increase my speed to start sweating again.
So until I see real changes in my appearance, I just focus on hwo fast it goes until the next time you have to increase the intensity of your workout (cardio and muscular as well). And writing it donw helps a lot to keep track of your improvement.
Sorry if my english is not as perfect as it should… (I am from Canada, but the french part: Quebec)
Love your blog!
Hi zuzanna I have a question to do! As i can see all of your daily wourkouts are based mostly in feet and your core!Can we do these workouts if we want to excersize our back or shoulders? would we have any improvement in this or we have to make some other workouts also?
Thank you in advance
George from greece
These are full body workouts :)
yah i agree to the first post…what a great idea!!
I don’t know if either of you have ever had you leg in a cast but if you have can you tell me some tips on how to continue your workouts in a safe way? It isn’t a full cast just a calf and ankle one and it is walking cast too, I just have to have the assistance of a crutch for awhile. If any one(including fellow watchers) have tips I would appreciate them.
I’m not sure how helpful this will be, but here goes nothing. Truthfuly, you probaby won’t be able to continue with these workouts until you get the cast off. Each exercise involves your entire body, and you just can’t risk injuring your leg more. What you can do, however, is use resistance bands. There are multiple exercises that you can do to keep up your strength, though you won’t be able to do anything with your inured leg. Focus on your diet a lot more, too. Because you can’t keep up doing what you used to do to burn off calories, they may start to build up. Eat as healthy as possible, with fruits, vegetables, lean meat, and as little fat as possible. Concentrate on skim milk and water, as well. I hope this helped you.
I love your website! You get me so motivated to start working out and looking better! Your vids are easy to understand and your so quiet thats its easy to get what your saying unlike the fitness trianers who are like yelling at you. Thank-you so much! Can you do a vid on workout clothes shopping?
I have question for Zuzanna or Fredrick. I am barely 5′2, I am 110 lbs. I’m not wanting to loose anymore weight necessarily, but I would like to get down to 15% body fat. I think i’m around 20% body fat right now (this is by using only the computer calculator). If am consistently working out 4-6 days a week, and eating as clean as possible, how long should it take me to get down to 15% body fat. Keep in mind, I’m following Zuzannas workout routines (and actually coming close to some of her records). I also push myself very hard when working out, so I usually see quick results. I am taking a wild guess when I say 2 months/…
Looking forward to hearing back from one of you :-) Thanks guys for everything!!!
Nicole
Hi Nicole – I think a lot depends on the intensity level at which you are training – the harder that you push it in the workouts the better the results…
Nicole,
First you really need to try to get a more accurate body fat reading. The hand held devices, also known as BIA are not accurate. The results can are easily skewed by dehydration and something as simple as what you have eaten in the last few hours. My recommendation to you would be to have your body fat tested with calipers. This is the most accurate and inexpensive way to know where you currently stand. From this you should focus on your diet. If your are intune with your body then you would be aware of what types of fuel your body prefers. Some people are more efficient fat burners and others are more efficient carbohydrate burners. Fueling your body properly will assist you in reaching your goals. Eating a clean diet – consuming minimal amounts of food that are packaged is beneficial as well.
I started working out and running more often and eating healthier as a New Year resolution to get in shape for an upcoming holiday. I wouldn’t say i was particularly unhealthy to start with, but i certainly wasn’t actually healthy either.
It is only recently that myself and other people (inc. my girlfriend! ;-) ) have noticed a change in my appearance. I must admit that the comments i have recieved are a BIG ego boost and motivation to carry on, but also i have found that getting up slightly earlier in the morning to do my workout seems to give me more energy for the rest of the day (wierd?) and i sleep better at night too.
All good things, but not necessarily to do with appearance :-)
ok,i have a another kind of problem.when i was younger i have full six pack.now i have full body look but my six pack isn’t there..i didn’t work out like 3 months because i was frustrated..so what should i do about that problem?
i am light smoker so maybe problem is there??
I’d definitely be up for that! Can you choose a series of workouts that evolve over the 60 days period for maximum effect??
Start with an easy couple to get us in the groove, then work up the intensity.
great idea
Hey Zuzana, I gotta tell you, I love your videos. I was wondering if you had any type modifications for some of your exercises, I have rheumatoid arthritis and although I am pretty good shape I do find it difficult to do some of the exercises because my arms and hands just do not have the flexibility they used to. I do my best to keep up but I don’t want to injure myself either. Any suggestions would be greatly appreciated. P.S. You are the best, since discovering bodyrock.tv I feel no need to search endless videos on youtube :)
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hi!
I’m interesting about start exercise but your workouts are very hard to me, I’m a little lazy and never exercise me before. how can I get start exercise? I discover your workout for begginers but how long is necesary and how many times at week i need to do this workout to past another??
Zuzana,
I have a question that’s off topic. I plan on starting your 6 week summer workout tomorrow to get ready for my bikini. I am fairly muscular now but not at my peak. However, I feel as if my quads are too developed. Is there anyway to slim down my quads? SHould I modify anything from your workout?
thanks!
I suffered from depression as a child and young adult. Disfunctional family I guess. But in my 30’s I have found myself a single mother of 3. Not where I was supposed to end up. I work out for my SANITY!!!!!! For mental, spiritual health. I would be more of a mess than I am now if I did not work out. The harder, the better. The better shape I am in physically the better shape I am in mentally…the better mom I am daily.
While I can’t say that I know how to start looking great in less than 60 days, I can say that I am more likely to work out more if I feel like I look good. I found it was worth it to spend a little extra on some workout outfits that I felt made me look good which in turn made me excited to wear them and exercise!
Hi girl i luv ya! Thank you soo much for your videos, i really apreciate them!
i start doing exercice since i saw you on you tube!
you make it look like there is nooo excuse!
you can do it at home no gym required!
i have a question, i love how ripped yu are, do you think i could get like that by just doing dose exercise at home whit no machine at the gym?…
i started having a balance meal, protein shake, and exercice whit no weith just simple weiths like 5 to 8lb and feet wegth.
Please let me know!!!
Irma xo
Thats exactly how Zuzi did it :)
Hey Frederick/Zuzana ( Sorry not sure who to address since im pretty new to this website =/)
I just have to say i completly agree with what your saying about appearance and motivation. I made the choice to join the Army about 2-3 months ago, but i was 5′10 and weighed in at around 240lb. Which is overweight, especially according to the military standard. Now i wasnt too out of shape to the point where i couldnt do anything, but i wasnt that good either. Somewhere near the begining of march i made the decision to drastically change my diet and activity during the day to get some weightloss done and to hopefully feel better about myself. At first i admit i was motivated by looks, but as i continued excersizing and eating much better and drinking only water, i noticed my strength and stamina improved. At the start, i could only run for about 10 minutes (walk and jog, not nonstop running) before my back or lungs start killing me to the point where i decide to go in. But now, around 3 weeks later, Iv stuck to my own diet, and iv stuck to only drinking water and running everynight and working out after, and iv seen major improvement. Enough that shows me that what im doing is working very well. I timed myself today, and found that i can now jog 10 minutes straight without feeling too much strain, which i know isnt alot but for me its the best iv ever done in my life. And not only that but iv gained alot of muscle, and lost almost 15 pounds. I now weigh in at 226.8 and sure i dont see much evidence in my gut or anywhere i notice(probably because im really bad at keeping track of anything but numbers) but the fact that in such a short time iv lost so much weight and gotten so much stronger all around gives me enough motivation to keep going with this until im where id like to be so i can feel comfortable and confident with myself. And also to be at the right state to enter Basic Training and not wash out. Sorry i know it was long winded but i wanted to show whats motivating me now that isnt appearance.
Sorry about all the typos, I forgot to spell check. And i forgot to mention that any back pain, lung strain, or leg pain i used to get from running is now completely gone. I don’t feel excessively winded or in pain from running anymore. Which as a 20 year old whos been smoking for around 5-6 years im extremely proud of. And not only that, iv managed to stay cigarette free since i started this whole thing. Around 3 weeks without and im not feeling much need to do it anymore.
Good on ya Chris! I’m a soldier myself and have assisted in the administration at the Recruit School for a time.
I have got to tell you, your honest self-assessments and initiative are going to serve you well. Embrace those qualities!
As well, I congratulate you on the start you’ve made. Keep it up. Believe it or not, there are a lot of folks that show up for Training that are nowhere near what you would imagine along the lines of fitness, but having already made it a routine will help you tremendously as you have already given yourself a good foundation to build from –> Fitness. You will be more alert. You will have greater stamina. You will have reduced stress (and trust me! We’ll give you some!) Greater discipline. And so on…
You’re on the right track, Chris. Good luck, and giv’er hell!
Hi Zuzana, I love your workouts! They are so inspiring and beneficial, without taking up a lot of time.
I need to ask you though, would you work your shoulders on the day you do back and biceps, or would you work shoulders with chest and triceps?
I would love an answer.
How many marriage proposals do you get a day ?
Hi, Zuzana! I have a problem. My mom told me I can get my belly button pierced when I’m 16, and that’s just five months away. I promised myself that I would have amazing abs when I get it, and I wanted to know if my timeframe is reasonable. Is it possible to at least get a flat stomach in five months time? I’m a little chubby, but not overly so. I know most of this is just guesswork, but I was hoping you could give me a general estimate. Thanks for reading!
awesome work outs Zuzana!! I go to the gym and do body attack classes and I was doing weights there, but since i saw your web site 2 weeks ago, I only go to the classes and do all the other exercises at home – they kick ass! So far I have done 3 full rutines and already getting better with the burpees and lounges – thanks for sharing this with everyone!!! you rock.
Hi Suzana, after a year of doing the same old exercise videos that I’ve had since I was a teenager (now 33) and getting no where, I found your website. I started doing parts of your routines last week to ‘test the waters’ and this week I have started the 6 week get ready for summer videos. After two days I can feel most muscles in my body today and I love it! My daughter is going to be two in June and I hope to lose the weight that I gained carrying her by her birthday. I used to be fit, but I couldn’t get motivated to run again (pre-baby 1/2 marathon!) I just wanted to say that I love the way you approach the routines and every thing you do inspires me to keep up the healthy eating and the daily exercises! Yes, I am just starting but I can’t wait ti get home and do them again!
I’ve tried hundreds of workout regimens and dieting plans and have never gotten more than a few small temporary results. Then one summer I found a great running route in my neighbourhood and would run everyday not to lose weight or get better fitness results but to release my days stress and refocus on my life. I’ve never been more commited to anything before and by the end of the summer I discovered none of my old clothes fit anymore. sadly winter kicked me off the route and I’ve moved since then too. But after 90 days of actively taking time for myself mentally I found that I had subsequently given myself the best results ever physically.
I can’t wait to find that feeling again, hopefully here!
I want to get immediate effect from your excircise, so please send me the tips for that.
Thank you
Last time I did this, change my body composition I just day in and day out did my run in the morning (10 miles), workout in the afternoon (bodybuilding) and an evening run (5miles) each night. I worked every day and didn’t bother to stop to look. After three months I had gained 15lbs and went from a 36″ waist to a 30″ waist. Wearing running pants and adjustable waist pants help me to not pay attention. You definitely have to eat at least 5 times a day though. I am eating 5 times a day now and working out to Zuzanna four day’s a week now, building up to six day’s. Age sure does play a factor. Last time I did this I was in my twenties. Forty is much harder. I need to get my wife to eat more meals. Good luck to all!!
hello, first of all congratulations for this site, is very helpful, i am a mexican nutricionist and i found this page very interesting, mainly the workout videos they are really good, keep the good work.
Zuzanna you are such an ispiration to me!!!
Check out my blog for Tips and Tricks to a healthy sexy body in a healthy way
http://auntie-ana.blogspot.com/
Auntie-Ana
xx
Hey Zuzana I mix and match my workouts to keep me motvated other wise I would get bored. This si what workouts to for me
◦psychological benefits like stress/anxiety reduction
◦better moods and self-esteem
◦just feeling happiereven though I do not want to be a size 16 fat gal from my past I have maintained my weight a lot more by takeing pride in myself as a person. Your website is inspring to me as gyms cost too much, can you create more workouts for people on a budget.
I’m new to this website, but I’m loving it so far :)
And I agree, appearance is not the most important thing when working out.
During the summer I do intensive amounts of working out, and I completely forget about working out solely for appearance, and I just workout because I enjoy it!
If you work out just because you want to look good, I find that you actually end up dreading the exercise.
But work out just because you want to, and appearance seems to tag along! :D
Simply Thanks for this post. I have stayed the same weight for three wks. I felt down but I’m going to foucus on having fun and living a new active lifestyle.
Hey I have recently committed to being more fit. I want to lose a good bit of weight, but I have given up on the easy way. I love your site. I have been using another program for about a month and I just don’t think it has been anywhere near as helpful as your videos. I have convinced my husband to work out with me and I think this will be the turning point in my life. I cannot tell you how happy I feel. to that end, I have been doing your workouts early in the morning, and then mid to late afternoon I just feel so full of energy I want to do another. I want to know if I should. I don’t want to counter the weight loss. I am eating as far as possible only fresh food, veggies and fruits. A few packaged health bars to hold me over while I am working. Chocolate has been a real barrier for me but since watching your diet videos I am really trying to eat “real” food. I love it to be honest.
Anyway what is your take on multiple workouts in one day?
Hi guys,
Zuzana I would like to ask you how long it took for you to get such an amazing body?
Thank You.
Hé Zuzana,
I’m from Belgium and love your site.
I have two question ,
1.how many times do i need to work out in a weekly base?
2.if i go running everyday or just 3 times a week for 30 minutes, how many times do i need to do other workouts, like workouts for my abs and butt?
3.I want firmer breasts wich workout is the best one for the breasts?
Thanks
Zuzana
hé Zuzana,
still one question one how long does a workout take, is it 15 min?
Ans wich workout is good for the upperlegs ?
Thanks Zuzana
kim
Well,
I have been a perfectionist for a large part of my life and usually I cant do anything unless its the perfect time, the perfect set up. Once I started getting back into working out, It was amazing how that perfectionism slowly started to slip away.
I know that I have to get my workout in for the day or I’ll feel disappointed. It started to matter less and less whether or not it was at 7am or 5pm. This has helped dramatically in other areas of my life as well. Especially with being a student, I am really learning to prioritize a lot better.
Working out has really sparked a lot more motivation in other areas and helps me to feel accomplished everyday. It’s like a little boost of confidence.
That really helps me not focus on the appearance outcome because I see everyday benefits in my thought processes.
thaks a lot, you really heped me to change my life ;thanks again susana
Hi zuzana, question, im to tiny, my weigh is 51 pounds and my stature is 1.64.
I make exercise on the gym, but i like the most like free exercises, like yours, i really enjoy making your exercise, what kind of alimentation do i need to develope more muscular fiber?
i am writing from Costa Rica, greetings.
bye.