Many people who start training in the gym with weights wonder how soon they will start to see results. It is normal to ask yourself this question, especially if you have gone to the gym with a specific objective, be it to recover from an injury, improve your quality of life or improve your body composition.
Although it is permissible to ask yourself this question, do not be in a hurry and try to enjoy the journey. The gym should not be a passing place but a place to stay for life.
In this article we are going to explain what you should expect when it comes to observing results when we start training with weights.
How to choose YOUR GYM well
What should we expect regarding results when we lift weights?
It depends. Why have you started lifting weights? Depending on the objective and your expectations, we can expect one thing or another. Normally the reasons to start training in the gym are usually three:
Regarding the latter, it is difficult to establish a precise time in which you will begin to notice results. If you have an injury, it will depend on the injury you have and the affected tissue how long you need to recover. Maybe a week or maybe even six months.
Regarding gaining muscle and losing fat, we may have a little more precise data to which we can rely, although always assuming that the variables involved are many and that we cannot always control them.
How much muscle can I gain per month?
As we said, we cannot give a precise and unique data since variables such as genetics, training experience, the muscle tissue from which it starts, the percentage of fat, general stress, nutritional factors or rest are involved. Even the design of the training can influence.
However, we can make estimates that most people can take advantage of.
If you start from scratch, your fat percentage is low and you have no training experience, you could aspire to gain up to a kilo of muscle per month in the best case. Perhaps the most reasonable thing, however, is to expect half a kilo a month doing things right. We are talking about the first year of training.
On the other hand, if you already have years of experience behind you and a good muscular base, you can aspire to gain between 250 and 500 grams per month.
How much fat can I lose per month?
Once again, it depends. It depends on your starting point, genetics, habits and above all the fat you have to lose. It doesn’t go away as fast when you have a couple of kilos to lose, as when you have 20.
Also the magnitude of the caloric deficit that we impose can make us lose fat faster or slower. The ideal and healthy thing is to try to apply between a 10 and 20% deficit. People who are overweight or obese can move closer to 20%on the other hand, people with an optimal weight should move in a middle point or closer to 10%.
This proposed deficit should make us lose around 0.5 and 1% of body weight per week.
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