To get your body into fantastic shape and start losing pounds by lifting weights, experts suggest you should expect that process to take at least 10 to 20 weeks.
Any fitness buff will tell you the first three months of a workout are the toughest. That's because your body needs to adapt to the changes and keeping a routine is difficult. After the first-month things get a little easier and after three, people just get used to making their workouts a part of their schedule. That said, not everyone sees results at the same speed.
Stephen Cheuk, the founder of S10 Training, spoke with POPSUGAR about how to get those workouts to mean the most when you do them. First, he said that any good workout requires the subject to eat properly. But, if they do, Cheuk explained:
"... it really depends on the weight and body fat of each woman. If a woman is already lean (18 to 28 percent body fat) and at a healthy weight range, she can lose anywhere between 0.5 and 0.8 percent of body fat in a week and lose 0.5 to one pound of weight in a week. After doing the math, this means if you're trying to lose 10 pounds, it can take anywhere from 10 to 20 weeks."
Cheuk also added those who are newer to working out and heavier when they start will actually lose weight more quickly. Subjects with higher body fat percentages tend to shed the extra weight with more speed and that it's those last few pounds or percentages that are the trickiest to lose.
Beginners should start with two sessions a week, doing three to five sets of 10-15 reps per exercise. Those with experience should be going three times a week, doing five sets of 10 reps per exercise, and focusing on your tempo — taking 45 to 60 seconds to complete a set. Advanced strength trainers require a more customized routine spread out over five days a week, strict tempo, rest time and repeated changes.
Just getting into the gym or being more active is a great start, but if you really want to shed those pounds lifting weights, you need to eat right and know what you're doing.
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