How long does it usually take to see results with a body building program?
I’m a 43 yr old female, and I’ve gone from pressing 60 lbs to 90 lbs in 6 weeks. But I’m not seeing much difference in the way I look yet. I work out for 1 hour 3 times a week. 20 min cardio, 30 min weights and 10min stretch. Can think of anything else I should be doing as far as working out? I already watch my diet.
Try upping your cardio and keep watching your diet you should see something
Sounds like you’re doing a great job. It’s going to take up to three months to really notice a difference. There probably is a difference already, but it’s still subtle so you haven’t noticed it on the surface. But I’ll bet you feel firmer!
3 months is the usual turnaround time for starting to see improvement. Then after that it skyrockets.
takes 2 months to start seeing results b/c of water and your body adjusting
It can vary depending on your age and current fitness level. 6 weeks is probably too short to see any difference. 10-12 weeks will give you a better chance to see changes. Generally a body building program would be 1 hour a day 6 days a week with minimal cardio. (for men anyway) The biggest problem with gaining any kind of muscle would be nutrition, you need to eat ALOT.
When I started bodybuilding, I was very ambitious…….and wanted to become Arnold Schwarzenegger….but as I matured, I realised that every person is unique and that every one has a different physique.
So when you talk about RESULTS it can be totally different for you and totally different for someone else.
Before starting your programme, set short term targets for yourself ( and they should be REALISTIC, not like becoming Arnie!).
Assess your performance quarterly…..yes after every 3 months. Bodybuilding requires patience( dont assess yourself after every workout!)
Use 3 aids to assess yourself: weighing machine, measuring tape & mirror. Some times weighing machine does not portray your true performance eg if you have burned 10lbs of fat & turned it into 10lbs of muscle, the scale will indicate zero progess!
Try taking before and after pictures. They help a lot!
Increasing your press weight is not that important. I have seen people with great muscles who actually lift less weight as compared to people who lift massive weights but do not have muscles half as impressive! So the point is : use less weight, but do the exercise properly!
I am sure that you will not only feel that you are improving, but also see it! CHEERS!!!!!!!
Here is what you need to do, if you are serious about losing weight and keeping it off. Eat 6 small meals a day about every 4 hours. Here what that will do for you, your metabolism will increase (i.e. Loose weight) and you will have more engry. If you go on a diet and eat less, your metabolism will slow down and store to fat. That is why diets dont work. Only the size of your fist, carbs (examples:baked potato, pasta, oatmeal, beans, corn, melon, apples, fat free yogurt, whole wheat breads)in one and protien (examples:chicken breast, swordfish, shrimp, turkey breast) in the other. You can also eat vegetables and salads with any meal, they dont have none or little fat). 30min cardo exercise every day. Any of these(examples: walking, jogging, swimming,running, biking, ect), Monday cardo, tues upper body (arms: curls, tricep extensions,pull ups, front press)(abdominals: leg pull crunch, leg raises), (chest: bench press, butterfly, pullover)(shoulders: front press, arm pullover, cross county skier machine)(back:seated row, lat pull downs, back extension)(YOU DONT HAVE TO DO IN ONE DAY, mix it up) wed cardo, thurs lower body (legs: leg pull,leg press, squats, lounges) fri cardo, sat upper. Sunday eat anything you want and dont exercising, you do this on sunday so your body doesnt go into starvation mode. YOU NEED TO TAKE SUNDAY OFF. If you stilck with this you will have a great body. also drink aleast 8oz of water daily! Stay away from Mcdonals, Wendys, ect because there is nothing good for you on the menu’s even the salads are bad (beaon bits, cheeze, dressing, ect) Good Luck