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For the average man, there is a kind of blind faith in going to the gym. After all, we all exercise regularly for the same reasons. Sure, some of us want to lose a few, and some of us may just want to get a hench. But we share a common goal: progress. We’re not necessarily entirely sure what that is exactly. How long does it take? I couldn’t tell you. Still, our guys expect it to be done right. At least we’ll live a little longer.<\/p>\n
Of course, there’s a science to progress, whether you want to build muscle, get stronger, or set a faster time on the track. And while our perception of it may be understandably skewed in the age of fake TikTok hacks and wayward Lookmaxes, it’s actually not that complicated. Here’s everything you need to know, according to experts.<\/p>\n
green is easier<\/strong><\/p>\n If you ask a personal trainer how long it takes to see progress, they’ll likely ask how long you’ve been training. That’s because results tend to show up much faster when you’re just starting out, and they tend to level out over time. “If you’re lifting weights for the first time, you’ll probably see a reaction within the first two to three weeks because your body is breaking down tissue and moving differently than normal,” says David Ayotte, MS, CPT, CSCS, strength and endurance coach and studio manager at Limitless Fitness. “If you get up off the couch and do a few squats, you’ll see an immediate difference.” Ayotte says the same is true for people returning to training after a significant time away from the gym, such as returning to the weight room after an injury.<\/p>\n This is true whether you want to build muscle, burn fat, or run a half marathon faster. “People always improve much faster when exposed to new stimuli,” says Runna co-founder and head coach Ben Parker. “People who are new to running usually improve faster than those who have been running for years. But there are nuances to this. Some people may do a lot of recreational running but have never done any structured training. If you do structured intervals in a balanced training regime, you’ll see speed improvements right away. It goes back to the same logic of introducing new stimuli.”<\/p>\n plateaus are made to break<\/strong><\/p>\n Obviously, no one is a beginner forever. Even if you exercise regularly, at some point your results will naturally start to plateau as your body gets used to certain stimuli. Fortunately, trainers have figured out how to keep making profits. The trick is not to view training as a never-ending journey into the abyss, but rather as a series of training blocks. Each one is slightly different from the last, whether it’s a scheme with reps swapped, a different exercise, or a whole new goal to focus on.<\/p>\n \u201cTraining blocks are typically around 12 to 16 weeks in length, and have been tried and tested over time,\u201d says Parker. “Imagine training three times a week for 16 weeks. You’ll improve significantly. If you continue for another 16 weeks, your improvement will probably be slightly less. But what we’re seeing is that you can then adjust the training stimulus and get stronger consistently over time.”<\/p>\n \u201cI typically treat patients in 12-week cycles, and at the 12-week mark, I start adding steps to help them break through the plateau,\u201d Ayotte says. “You might have been doing dumbbell squats for the first 12 weeks, so for the next 12 weeks you introduce a barbell. Once you’ve mastered a certain movement pattern, it’s time to throw in something new.”<\/p>\n Training blocks break mental blocks<\/strong><\/p>\n Whether you’re lifting weights at the gym or running laps around the track, the inconvenient truth about progress is that you have to train uncomfortably hard to see meaningful results. “Most people don’t push themselves hard enough to change,” Ayotte says. “To get to the next level, you have to switch on your muscles and push yourself a little bit more. You can’t get comfortable.”<\/p>\n<\/div>\n #exercise #regularly #Heres #long #actual #results<\/p>\n","protected":false},"excerpt":{"rendered":" For the average man, there is a kind of blind faith in going to the gym. After all, we all exercise regularly for the same reasons. Sure, some of us want to lose a few, and some of us may just want to get a hench. But we share a common goal: progress. We’re not … Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":582,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4,1],"tags":[1685,346,190,928,726,2254,2255,67],"class_list":["post-581","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-general","tag-actual","tag-exercise","tag-fitness","tag-heres","tag-long","tag-regularly","tag-results","tag-wellness"],"_links":{"self":[{"href":"https:\/\/golliza.com\/index.php?rest_route=\/wp\/v2\/posts\/581","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/golliza.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/golliza.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/golliza.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/golliza.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=581"}],"version-history":[{"count":0,"href":"https:\/\/golliza.com\/index.php?rest_route=\/wp\/v2\/posts\/581\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/golliza.com\/index.php?rest_route=\/wp\/v2\/media\/582"}],"wp:attachment":[{"href":"https:\/\/golliza.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=581"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/golliza.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=581"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/golliza.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=581"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}