By setting realistic expectations and working with a trained professional who can create a custom program designed to help you reach your goals, you can confidently work through a fitness program that will give you long-lasting results.

I’m a teenage female with 16-17% body fat and a very fast metabolism. It’s not uncommon for those on a program to feel little to no result in certain aspects of fitness at this stage, but it’s important to realize that fitness results are not perfectly linear. Meanwhile, for someone who started an eight-week program with only 10 or 20 pounds of weight to lose, any muscle gain will likely show up as definition rather than bulk, since it is hidden under less fat issue. A good rule of thumb is to use the 90 day mark (3 months) to test results.
It’s fine to warm-up with a little cardio before weight training (10 minutes) but don’t go overboard. "It weighs water weight. Knowing the realistic expectations of your fitness journey is the first step towards being properly prepared to succeed. Elite performance specialist Luke Worthington says: "The answer to this is [as it is to most issues in health and fitness] 'it depends'. ""Most of the people I work with come to me saying, 'I'm low on energy. And improvements in your cardiovascular endurance and strength will always be the most accurate marker that you are, in fact, becoming healthier than you were last week or month.Your body needs fuel – as in food – to have enough energy to exercise and boost fitness, says Nancy Clark, a registered dietitian and sports nutritionist with a private practice in the Boston area and author of "Nancy Clark's Sports Nutrition Guidebook.

Strength gains initially can also move quickly. For the moment, she has asked me not to do any cardio.
It measures water shifts." A good rule of thumb is to use the 90 day mark (3 months) to test results. If you don’t notice changes in 90 days, switch things around.I just want to start by saying thank you!

If you are slender and lean, then your personal trainer probably wants you to build up lean muscle mass as the main objective. How Long Does It Take to See Results With HIIT? It takes this long to really see significant results with any type of solid nutrition and exercise program. To preserve lean muscle tissue, you may want to drink a BCAA (branched chain amino acid) supplement or have a scoop of protein powder in water before doing your cardio workout but make sure not to eat any carbs or fat pre-workout. Is that suppose to be okay? ShapeFit has thousands of pages of fitness content with fun and interactive tools to help our visitors lose body fat, build lean muscle and increase their energy levels. Gauging results by the scale is not really the best way, according to Clark. But that's not how the human body works. For cardio, shoot for 30-45 minutes after your weight training workouts. We wish you great success in reaching your health and fitness goals!This is really very helpful but I would like to ask few questions. For some, results are harder to see but be patient as changes are accumulating and may appear seemingly overnight in the coming weeks. However, that’s not how the human body works. In the long term, since a pound of fat takes up much less space than a pound of muscle, people who gain substantial muscle while For that reason, it can be beneficial to gauge not only weight, or even size, but also body-fat percentage in order to get a more realistic look at the changes occurring in your body. Best of luck to you Hello! However, if you have excess body fat and you’re overweight then adding cardio into your weight training routine would be ideal for burning fat and getting lean.


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