When will I see results?

This is one of the most commonly asked questions between me and my clients. Of course we all want to know what we can expect and when we will begin seeing results after we start an exercise program. Yes, we exercise to be healthy and fit, to relieve stress, to reduce heart disease and our risk for cancer, and to perform at our optimal cardiovascular capacity. However, we also and I will go out on a limb and say mostly, exercise and watch what we eat to look good in the mirror, to feel confident and sexy, to feel attractive to the opposite sex, to look presentable in a bathing suit, to fit into our expensive jeans, and to not fear the size on the label of our pants.

As a trainer I have a difficult time with predicting specific time lines for expected results. Results are personal and completely specific to the individual. There are several objective factors that determine when one will begin seeing results.

* Age
* Starting weight and body fat composition
* Present health and past medical history
* Present and past exercise regimen
* Emotional health and attitude
* Hormonal Balance
* Genetics

Then there are several subjective factors that determine when one will begin seeing results.

* Nutrition
* Alcohol consumption
* Medications
* Sleep
* Stress
* Self-esteem
* Exercise frequency, duration, and intensity
* Exercise consistency
* Type and mode of exercise
* Individual goals and expectations

I find it difficult to answer this question, for the answer is not exact and at times frustratingly ambiguous. What I do know is that it is common to begin seeing physical results after 6 weeks of consistent training and clean nutrition, and after only 2 weeks of consistent training and nutrition one can begin feeling better and more fit from within.

Physical change from exercise begins as an internal process. In order for physical results to come to the surface, internal organ systems have to align and get to a state of homeostasis. Once this happens then your body will begin revealing the results from your consistent exercise and clean nutrition program.

Since I have been asked this question more than 5xs this week I have decided to design a Result Check List that will help each one of you determine if you are doing everything you need to do in order to see the results you desire. First consider the above listed objective and subjective factors that determine when you can expect to see results from your exercise program. Then answer the questions below.

1. Am I working out at least 4xs a week for 60 minutes combining both Cardiovascular and Resistance training? Are my workouts at the appropriate intensity in order to continue keeping my body physically challenged?

2. Is my nutrition at least 80% clean most of the week?
*Consider your calorie consumption and your intake of sugar, salt, fat, and processed foods.

3. Do I consume more than 4 alcoholic beverages a week?
*3500 calories= 1 lb
How many calories are you consuming at happy hour or at night when you get home from work?

4. Am I consistent with my exercise and nutrition game plan?

5. Do I have a fitness goal and a proactive plan to achieve success?

6. Am I tracking my progress and making the necessary changes in order to continue forward momentum?

7. Am I providing my body with an adequate amount of rest and recovery?

8. Have I moved, changed jobs or lost my job in the last 12 months, lost a loved one, experienced heart ache, obtained an injury, and/or going through a life changing experience?

Results are personal and specific to the individual; however results come with hard work, dedication, commitment, a solid exercise game plan, clean nutrition, and a clear head on your shoulders. Results take time, meticulous detail, and require patience.

"WHAT YOU CANNOT SEE, YOU CANNOT CHANGE"

This week take a look at your exercise program and make the necessary changes that will put you on the right track for success.