In todays BodyRock Insider News, we've broken down how long it will take you to get in shape if you were to start today. It's a very common question that people new to fitness ask because it's most often tied to their initial motivation for wanting to exercise in the first place. Maybe you have an upcoming event like a wedding or anniversary, or maybe you want to enjoy a holiday without feeling the need to hide your body. Whatever the reason, knowing how long it will take to reach your fitness goals is an excellent motivator as long as you can accept that there really is no end game when it comes to fitness - it's a lifelong pursuit of striving to be your best self.
The time frame will vary depending on your goals. Increasing physical activity will likely make you feel better before you start to see body transformational results; but there are some tricks that can significantly increase the speed of your results (adding resistance to cardio for example). There are many different types of exercise and programs which can be effective at achieving different fitness goals - and finding the right program that is achievable for your fitness level is a big part of seeing the end results and reaching your goals.
The answer to the million dollar question of how long it will take to get in shape comes down to what we do you mean by "shape."
How long it takes depends on what your body transformation goals are.
Are you looking get stronger? Lose weight? Lose body fat? The answer to how long it will take to get fit will vary for each one of these different goals. Most people when they are starting their fitness journey are looking to lose weight and reduce body fat, so thats where we will focus.
Two weeks into your fitness journey
Within 2 weeks you should start to feel the benefits of exercise. This might include being less out of breath from activities that you currently find taxing and uncomfortable. This might seem like baby steps, but you shouldn't dismiss these early benefits - being able to move and breath better in just 2 weeks is a massive win, and the foundation of all future progress.
The mental & emotional benefits you will start experiencing at the 2 week mark are likely to be more impactful than the physical changes at this stage in the timeline. After 2 weeks of exercise, you should start to feel reduced levels of stress and hyper tension. You may also feel less anxious and have a more elevated mood. You should start to feel the stirrings of a new found confidence that will start to positively impact your self-esteem.
Here at BodyRock we believe these first two weeks are crucial for setting the intention around your goals. Feeling more comfortable moving, having more capacity around your breathing, and the mental and emotional benefits that you will feel are the foundations for a successful fitness journey. Celebrate these early victories!
6 to 8 weeks into your journey
If you have never trained, or haven't worked out in 10 years or more, it will usually take about 6-8 weeks of consistently following a program like BodyRock to start to see physical changes in your body. Consistency is the key word here, and consistency is what most people have a problem with.
"People have a timeline and a goal in mind and that tends to keep them motivated over the short term, but there is a huge drop off with most people after about 2 weeks" BodyRock Coach Jessie says. Just before the first foundational benefits are starting to register with people they let go and give up. Staying focused past the first 2 weeks is perhaps one of the biggest factors in people reaching their goals. Don't be one of the majority that give up just before the first wins arrive.
How can I speed up my progress?
The biggest game changer is adding resistance training or what we also refer to as 'strength training' to your routine. Strength training burns many more calories than cardio, and also builds lean muscle that gives you that much sought after athletic lean shape and profile. The lean muscle that you build with strength training act as a fat burning engine that continues to burn calories at an elevated rate even hours after you finish training. "Start off by getting some resistance weight involved in your movement and physical activity" says Coach Jessie. "I recommend that beginners start with our BodyRock weighted vest. It's easy to use - you just snap it on - and then it brings hands free resistance to every movement your body makes - even if you are just walking, cutting the grass or playing with your kids. It's a total game changer when it comes to beginner fitness."
We currently have a buy 1 get one free BOGO vest deal - click here to grab this great deal and supercharge your burn!
What sort of changes can I expect to see in 6-8 weeks?
You will start to see some definition, muscle tone will begin to appear, and your clothes will start to fit better. At BodyRock we always encourage people that are working towards their body goals to use a mirror or the fit of their clothes to gauge their progress. Coach Jessie believes that getting obsessed with the numbers on the scale is not the best way to support yourself. "Focusing on the scale is just too much pressure for most people starting out. I always tell my Clients to focus instead on how they look in the mirror and how their favorite pair of jeans fit - its a change you can feel and get excited about, and when you see and feel the changes starting to happen it reinforces your motivation and determination to see it through."
A big part of succeeding here is celebrating each of the wins, no mater how small they are.
Beginners have an advantage
Beginners bodies tend to change faster than people that are already at a moderate fitness level.
Beginners may progress faster simply because they are starting lower down the fitness ladder and require less exercise to challenge their body.
“Beginners see huge jumps in strength across the board every week with proper training,” says Coach Jessie. "It's actually incredible how quickly someone starting from ground zero can progress in a short time. These gains in strength, performance and endurance are what proves to people early on that they are on the right pathway towards their fitness goals."
Take the guess work out
"One of the best ways to ensure that you are consistent and stay on track is picking the right types of workouts. Here at BodyRock we focus on Strength Training and High Intensity Interval Training or HIIT. By designing workouts that combine strength training and cardio into one, we use the two most powerful forms of exercise for toning up, burning fat as quickly as possible and losing weight. It's what we have been specializing in for the last 10 years, and we've helped tens of thousands of people take their first steps towards reaching their goals effectively and as quickly as possible.
"I see so many people sign up for programs that are simply too hard for them - most programs are programmed as a one size fits all, and the truth is that beginners need a slower approach than that most of the time" Jessie says. "If you are someone that is just starting out, signing up for workouts that are too advanced are the quickest way to demoralize and frustrate people - you need a program that is actually doable - when people can accomplish their workouts because they are at the right level for them it builds confidence and gets them hooked - suddenly they are someone who likes to workout - it unlocks being able to actually enjoy fitness."
If you are a beginner, or looking to get started again, you can start your own fitness journey towards your new body goals with either of this FREE 5 Day Bootcamp Program "Introduction to Strength Training" with BodyRock Coach Jessie. Jessie is a 40 year old mother of three young girls all under 8 years old, and she knows the challenges that come with rebuilding your body after pregnancy, and her specialty is in designing workouts that support all fitness levels. This free bootcamp is a taste of what we offer at BodyRockPlus.com. Our fitness streaming platform is full of beginner and intermediate level programs that you can follow at home in your living room or anywhere you like to exercise.