How long does it take to see the effects of a regular exercise routine?

Question

I have been exercising in the gym about 4 times per week which includes strength training and cardio each time I go. I spend at least 30 minutes on the eliptical trainer. i also try to keep my diet low in calories and fat but high in whole grain and low fat dairy and lean meat.

I notice my muscles being more toned but I dont see a lot of difference in the amount of fat I have. I have been exercising for about 2 months now regularly. How long will it take for me to see more effects of my new routine?

(I am a 25 year old, healthy weight woman)

Answer 1

You should soon be seeing some results. It really depends on what your diet is like, too. So often people neglect that aspect. Just remember that a good exercise program is only half of a healthly lifestyle, and good eating habits is really the key.

Try lowering the portions of your meals in increasing the number of meals per day to about 5-6. Also, try not to have a big dinner. I personally limit my caloric intake after 6pm.

You shouldn't be lifting weights every day, especially the same muscle groups. This will be counter productive. Also, if you've been doing the same routine for two months, try changing things up a bit. Do biking one day, treadmill the next, take a day off, etc.

Perhaps what you need to do now is increase your workout intensity and decrease time you're in the gym. That's another mistake people make in that they are in the gym too long at a time, which can be counter-productive.

Just give it some time, you'll see results with consistency, smart workout routines and good diet. No need to kill yourself in the gym. Sounds like you could be on the right track.

Good luck!

Answer 2

You sound like you’re on the right track, doing what you need to do. To really see a difference you will have lose more weight/fat - as you say you have the same amount of fat. Right now you are toning up under that fat layer. To build a proper aerobic base it takes about 3-months. Then you can kick the aerobic training into a higher gear. You should already feel some of the effects. Feeling good, and on your way to being fit. I think you our wanting to look better/slimmer.... you already know the answer to that one. Still have to take pounds off to look slim.

Answer 3

You cleary are more devoted to your health than 90% of the people out there. It could possibly be you having a slow metabolism (genetics, sorry), but otherwise I would think that you would already be showing significant progress.

While you may not be able to see in the mirror any visible changes over the course of one week or a couple days, the mathmatical evalutions will probably say otherwise: buy one of those cheap body fat % calipers, with which you just pinch the skin and take the measurement. I'm sure you are actually making progress, just in small increments. Here's the link:

Answer 4

The guy ahead of me is right you need to get your heart rate up and keep it there for at least 30mins at that heart rate. If your at a treadmill you should be running at 6 or 6.5 for 45 mins 4 to 5 days a week to see good results in a short while. You should be sweating pretty good and tired!!!!!!!!!!!! do it after weights if you have to do both together. Try morining cardio outdoors and indoors, mix it up. sugars in the body are at their lowest in the morning and the body will go to the fat fuel faster and burn that if you can maintain a good HR for 45min duration. You will feel great and metabolism will be burning fat all day. Then come in the evening and do weights for 45mins with little rest in between sets. three sets of 15 reps is pretty good for women who want to get tone. Best of Health!

Answer 5

first off grats on your strict routine its hard to start off because its a lifestyle change not just a "whenever you feel like it"
For burning fat you need to get your heart rate up. I bought a timex heart rate monitor to keep in a prime fat burning rate when I do cardio. Cardio is the easiest part to lag in because you gotta keep pushing yourself vs. laggin an easy 30 min jog. Do your cardio AFTER weight training though.
I suggest timex for the watch though cuz they're accurate cheap(ish) and you can replace the batteries yourself vs. shipping them to the manufactor like a lot of other brands.
here's a good heart rate calculator
http://www.bodybuilding.com/fun/moser9.htm
85% is a good fat burning range doing quarter mile sprints an such or a real burner is slow jog for .5mile FAST run .25 mile and back to .5 mile slow jog repeat till u push out 3 miles (or whatever you can handle without going over 30min)
but give another month you should knowtice better results it takes time for fat burning and you burn fat through your whole body not just in trouble areas so loosing 5lbs isn't going to be so knowticeable but its still a lot of fat to burn.

Answer 6

yoga took me three weeks. maybe try seeking the aid of a private trainer