How Results Work

 

Lately, I’ve had the chance to work with a lot of wonderful new clients and a common question I’m being asked is: “Why haven’t I lost any weight yet?”

The expectation with those new to weight-lifting is that results will come quickly and often. While that’s the case for a few lucky individuals, it’s not the norm.

The majority of us will stay at about the same weight for the first month, especially if you don’t make any any diet changes.

Results happen in a specific order for the beginner lifter.

1. Increase in Strength
2. Increase in Overall Fitness
3. Fat Loss
4. Muscle Hypertrophy

As you can see, fat loss is the third thing on this list, which may lead you to think that there must be a shortcut around steps one and two. Unfortunately there are no shortcuts when it comes to fast-tracking your results.

Let’s take a deeper looking into how each of these steps work.

 

1) Increase in Strength

When you first start lifting, you may notice that you are quickly able to increase your weight by as much as 15 to 30 pounds but there are no changes (e.g. decreases!) on the scale!

This increase happens so quickly because your body is learning how to activate more muscle fibers that it has not had to use before. Another way to put this is that your nervous system is becoming more coordinated at firing muscle fibers.

Improvement of movement patterns or the quality at which you perform an exercise also improves in a short period of time and that can lead to significant increases in strength.

 

2) Increase in Overall Fitness

Once your strength and movement patterns have improved, the next thing you will notice is that you don’t become winded as quickly. Your aerobic and anaerobic capacity is higher, you are able to exercise longer without becoming as tired. This allows you to push yourself harder. You may be able to do your sprints faster, run for longer distances, or lift weights quicker.

 

3) Fat Loss

Finally! Now we have made it to fat loss, which is what we all are working our asses off to achieve. Fat loss and weight loss will come once you have a sufficient strength base and you can push yourself to a higher intensity level than when you first started out.

This whole process may take 4 to 8 weeks. That seems like a long time, but it really isn’t. And if you have taken the time to eat healthy, this process may happen a bit quicker.

 

4) Muscle Hypertrophy 

If it is your desire to gain muscular size, this takes a little longer. It also will require the right workout, hard work and a diet with lots of good food. If you want to learn about putting on muscle, read this article I wrote a while back here.

Results will come in the first few weeks but they still may not be ones that you will see in the mirror or on the scale.

If you find yourself saying any of these things, then you are getting results.

“My clothes fit better”

“I don’t get winded going up the stairs”

“I can now carry all my groceries in one trip”

“I am getting better quality sleep”

“People keep telling me how good I look”

This is how results work. There is no way around it. If you don’t like the reality of it,then you are out of luck. I don’t make the rules, I just tell you how it is!

If you need help getting results check out my online coaching here.

 

Much Love,

Josh