If you start exercising, whether to achieve a toned body or reach your ideal weight, don’t be discouraged if you don’t see noticeable results quickly, as it may take weeks or months. According to Verywell Health, the timeline for results depends on whether you aim to lose weight, build muscle, or improve cardiovascular fitness, along with other factors like diet, lifestyle, and starting fitness level.

1. Weight loss speed depends on your diet, activity level, and other factors. Based on typical rates, you might see:
– Within one month: 1.8 to 3.6 kg
– Within six months: 11.7 to 23.5 kg
– Within one year: 23.5 to 47 kg

Experts recommend combining a low-calorie diet with physical activity, such as 150 minutes of moderate aerobic exercise and two days of strength training weekly. Beginners should start gradually and increase activity over time. Regularly monitoring your weight, waist circumference, and how your clothes fit can help track progress.

Muscle gain can begin in fewer than 10 strength training sessions but may take 18 sessions to see noticeable results. Engage in muscle-strengthening activities at least twice a week, targeting all major muscle groups. Building muscle involves increasing sets, reps, intensity, or weights, and consuming more protein aids muscle growth.

Unlike weight loss, muscle growth is harder to measure with a scale, so consider taking progress photos and tracking workout intensity. Improving cardiovascular fitness typically requires 30 minutes of exercise at least three times a week for 8 to 12 weeks.

Several factors influence how quickly exercise results appear, including diet quality, genetics, lifestyle habits, medications, sleep quality, underlying medical conditions, and environment. Managing expectations is crucial, as results may not be immediate.

If you struggle to see progress, consult a specialist who can review medications, rule out health issues, and recommend a safe, effective low-calorie diet or physical therapy if needed.