How long to wait for results from the gym

Starting to visit the gym, you want as soon as possible to see the result of their labors. But not always the desired effect comes quickly. And it's not only in the number of lessons per week, but in nutrition, as well as individual characteristics of the organism.

When to expect results from training

Starting to exercise, people have a purpose: someone wants to throw off those extra pounds, others dream to have beautiful and relief body, and still others just like active classes. Therefore, each person will have their own individual training program aimed at achieving the objectives. The results of the lessons will appear at different times.

Those people who want to lose weight, the main attention should be paid to the cardio machines: treadmill, elliptical, exercise bike, stepper and others. It's recommended to do 45-60 minutes. This time is necessary for burning excess calories and losing weight. The optimal number of workouts per week – 5. If you have free time, you can do daily, in that case it is better to alternate the trainers, not to become bored. As an option – 6 days a week to engage in any of the units of cardioline and another day swimming in the pool. With strict attendance and proper nutrition the results of training can be seen in 2-3 weeks. Most likely, the weight will change slightly, but the volume decrease.

If the person is not overweight and just wants to pull the body to make muscles more visible, it will help strength training. It is recommended to carry out 2-3 times a week with a break in 24 hours. That's how much you need for muscle recovery. During training, you should work out a certain body part, you should not try to do everything at once. Nothing good will come of it. With the right approach to strength training and balanced diet to see the first result after 6-8 weeks. But it is worth noting the fact that the muscles are developing at different speeds. So, the arm muscles will "grow" faster than, for example, the first pack abs.

It should also be said about those who want to lose weight, and lead to muscle tone. For such people the best option training 2 strength training and 2 cardio set in a week. The result, they will be able to see within 4-6 weeks. But with proper nutrition and regular exercises.

By the way, what would be the purpose of any persecuted people, visiting the gym to see your results, it is recommended once a week to weigh and take measurements of the abdomen, thighs, chest etc.

How to eat to speed up the process

Those who are struggling with excess weight, you must start eating healthy food. The rejection of the sweet, flour, fat, fast feet, and other junk food is mandatory. Before cardio it is advisable not to eat 2 hours. If hunger is very strong, you should eat something protein without carbohydrates. For example, a small piece of meat, fish or a couple of spoons of cottage cheese. After a workout you should refrain from eating for at least an hour.

People involved in strength training trainings, to the contrary, an hour before the lesson you should eat complex carbohydrates. Any mess in brewed form is an excellent option. And after 20-60 minutes after exercise ended, you need to eat something protein. This can be as a protein shake and low fat cottage cheese or boiled chicken breast.