How long does it take to get in shape?

Many people start exercising because they want to lose weight and get in shape. One of the most important things to achieving this goal is to keep exercising regularly. How long it takes to see results depends on many factors.

One of the important factors that determines how long it takes to see results from exercise is the physical condition at the beginning of the exercise. For beginners, they will feel their strength, endurance, and muscle mass begin to increase after only a few weeks of exercise, according to the health website Medical News Today (UK).

Strength training like weight lifting takes 8 to 12 weeks to see noticeable results.

Meanwhile, those who practice for a long time have high muscle mass, endurance, and strength. If you want to have any significant changes, it takes more time and effort.

In addition, the training goal also affects how long it takes to change the body shape. If a person wants to lose weight, just by having a calorie deficit and exercising regularly, they can lose 2 to 3 kg / month. The body shape will change significantly after 1 to 1.5 months of effort.

If your goal is to gain muscle, it will take longer. You need to have a calorie surplus, eat enough protein, and do strength training regularly, such as weightlifting and pull-ups. It will take 8 to 12 weeks to see noticeable results.

If the goal of training is to improve endurance, the practitioner will pay less attention to diet and more attention to training methods. Just running or cycling for 2 to 4 weeks will see a significant increase in body endurance.

Nutrition and rest along with exercise are the keys to successful health

Besides regular exercise, two other very important factors are nutrition and rest. Nutrition plays a fundamental role in the effectiveness of exercise. Without a balanced diet, many efforts in the gym will not help achieve the desired body shape.

A diet for people who exercise regularly should not only include a lot of protein but also have enough complex carbohydrates and healthy fats. The daily calorie intake should be calculated to match the goal of gaining or losing weight.

For rest, experts recommend that practitioners need to sleep from 7 to 9 hours/night. In 1 week, there should be at least 1 day off from training to avoid the body being overloaded due to continuous training. On this day, people can do light exercise by walking or doing yoga, according to Medical News Today.

Source: https://thanhnien.vn/tap-luyen-moi-ngay-mat-bao-lau-de-co-voc-dang-can-doi-18524122414305307.htm