When should I start seeing results?

Leo, I'd never let go...

You've started a shiny new workout plan, you're watching what you eat and you're convinced that this is the start of the New You...

Fast forward two weeks to find yourself the same size, shape, weight and elbow deep in a tub of ice cream convincing yourself that next year will be the start of the New You. Sound familiar?

The trouble is we want everything to happen overnight and we force ourselves into a regime that we just can't maintain. So, inevitably we end up back in the ice cream tub, and round and round the cycle goes.

But, if you're realistic with your goals and your exercise plan fits around your day to day life, then just how log can you expect to see results? Well, it's impossible to say for sure and there can be a number of factors that can effect this timeline, but here's a rough idea of the results you can expect to see after starting a healthy, realistic fitness regime:

1 Month

There may not be any major changes to your body composition, but habits and routines should be starting to form and feel less forced. These are the building blocks of your future progress so well done for making these positive changes! This initial stage of a programme can be very challenging and where we're most likely to give up, so stick with it!

3 Months

The physiological changes should be starting to appear. You may notice that a pair of jeans you haven't worn for a while feel a bit looser or you catch a glimpse of your reflection and think "Hey, I didn't notice that muscle before"! Noticing these things is a BIG deal, you'll always be the last person to notice progress but maybe you've gotten a few comments from friends or colleagues about how well you're looking.

Hopefully you're FEELING the benefits of your progress by now as well, your resting heart rate should have lowered, maybe you feel more energetic throughout the day, you're sleeping better, feeling stronger and more confident in a gym setting or just in general! You're progress is well underway but be careful, this is the easiest point to plateau so make sure your training is progressing along with you. Lift heavier and run faster! (If you're one of those that actually enjoys running...)

6 Months

You've caught the bug... This routine fits effortlessly in to your life now. You easily make the right food choices and you've realised that you can treat yourself now and then without the world ending! You're probably now on first name terms with the other regulars in your gym and the gym staff! That's right, you. A regular. In the gym. Who'd of thought that 6 months ago!? Great stuff.

Now might be a good time to re-take those body stats and fitness tests you begrudgingly did 6 months ago, they'll serve as an extra boost to your confidence! Seeing the numbers can be a real eye opener. Hopefully you've bought some new clothes in a size much smaller (or bigger if that's the goal) than you were at the start of this programme.

10 Months - 1 Year

Who is that in those old photos!? That can't be me!

Look back on those Facebook memories and smile. You should really notice the difference a year makes. You wonder why you were so intimidated by the gym in the first place, you actively seek new ways to challenge your fitness, maybe you've even signed up for some endurance event or "Fun Run" (Two words that don't belong together).

Maybe you're not even fussed by the numbers any more, because you've realised that how you feel inside is way more important then how you're perceived on the outside.

But your progress hasn't stopped, you've got the tools to achieve whatever goal you set yourself next, and you know you'll smash that one too!

Set yourself goals you WANT to achieve, not goals you think you HAVE to achieve. Be realistic, give yourself plenty of time and don't be so hard on yourself if you slip up occasionally, it happens! Never be afraid to ask for some help or advice and remember, slow progress is better than no progress! :-)

Much Love,

Joe.