I get patients asking me all the time…
“I have been working out 3 weeks shouldn't I have lost weight or noticed my body becoming super toned'‘
The real answer is NO... it typically takes about 6 to 8 weeks to notice any changes in your body which is why people tend to lose interest just before the magic happens.
HOW WE BUILD MUSCLE
From different exercises and resistance training, it leads to trauma or injury of the cellular proteins in the muscle.
This prompts cell-signaling messages to activate satellite cells to begin a cascade of events leading to muscle repair and growth.
The adaptation of muscle to the overload of stress of resistance exercise begins immediately after each exercise bout, but often takes weeks or even months for it to physically manifest itself.
So, DON'T GIVE UP!
Another reason to keep motivated is that muscle increases our basal metabolic rate. The more muscle we have, the faster our metabolism which is important as we age.
Did you know that our metabolism actually decreases by 2-3% every decade?
Most weight loss comes from diet changes NOT exercise!
To lose weight you must change your diet and exercise!
An analysis of more than 700 weight loss studies found that people see the biggest short-term results when they eat smart.
On average, people who dieted without exercising for 15 weeks lost 23 pounds; the exercisers lost only six over about 21 weeks.
It's much easier to cut calories than to burn them off. For example, if you eat a fast-food steak quesadilla, which can pack 500-plus calories, you need to run more than four miles to 'undo' it!
Staying consistent with your exercise routine can shape and tone your body.
Remember that muscle weighs more than fat.
Okay, so the first part of this hike gets a little vertical but the scenery is amazing...