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We've all been there - and it's okay to admit it.
We've all started a fitness program with the expectation that it's going to happen like a movie montage. A few seconds of sit ups, a couple of fast cuts as you run around the neighborhood, and a shot of weights being lifted with sweat on the floor.
Suddenly you're done! Strong, fit, and lean with an impressive before and after picture.
Eye of the tiger, my friend.
A few days (or weeks) later, reality sets in. This is going to take a while - and it won't be easy. So don't start this process with unrealistic expectations. Here are a few things to expect when trying to lose fat, build muscle, and change your physique.
It Takes Longer Than You Think
This process doesn't happen quickly. It could take 6 months, it could take years. It all depends on how quickly you can adopt the right strategies and, more importantly, maintain the right strategies.
For fat loss, most people see about 1 pound per week. That's assuming diet and exercise is "locked in." If you have significantly more weight to lose, it'll be a bit faster. Most experts agree that a 1-2% body fat reduction per week is the maximum amount of healthy, sustainable change.
The closer you get to your goal, the more difficult it is to see a change.
Body Weight Goes Up and Down - Sometimes On The Same Day
Measuring body weight is best done once per week or less. And for some people, I don't recommend using body weight as a metric at all. It's easier than using calipers or tape, but it's very, very inconsistent.
Body weight is constantly fluctuating. It can vary as much as 2-5 pounds per day, depending on how much you sweat, eat, and drink.
The morning time, right after waking, is your most "accurate" weight as you haven't consumed anything. Comparing a morning weight to an evening weight is a great exercise in frustration. The numbers can be vastly different.
If you stand on the scale, then drink 16 ounces of water, you'll notice the scale goes up by a full pound. Obviously you didn't gain a pound of fat in that time, but your weight changed. Body weight is composed of all the food you've eaten, liquids you've drank, and even clothes you're wearing.
The best way to track your progress is a combination of the following:
Bi-Weekly progress photos (every 2 weeks)
Taking dimensions with tape (every 2 weeks)
Body fat measurements with calipers (if available)
Body fat measurements with bio-electrical impedance (if available)
Looking at yourself in the mirror
Scale weight
Change can be slow and frustrating, so use different metrics to monitor your progress.
It's Easy To Lose Fat In The Beginning
But it becomes increasingly difficult as you progress. This is because your body is very good at adapting to stress and environmental stimulus. If you're dieting, your metabolism will slowly adapt - which makes it harder to diet. If you're exercising, your body will adapt and become more efficient at exercise.
This adaptation is great if you're stranded in the wilderness and hunting to survive - but makes losing fat increasingly difficult.
But feat not - the right strategies will get you to the finish line. You just have to hunker down and stay consistent.
You Can't Spot-Reduce Fat
This myth has been debunked so many times yet here we are. It still exists. At least 1 out of every 3 consultations I give involve me debunking this myth. No amount of crunches will change how your midsection jiggles.
Gaining fat is like putting pebbles in a jar. Your genetics determine where the fat is stored at first - where the bottom of the jar is. Losing fat is like removing the pebbles in the reverse order.
Some people store fat in their midsection first - making it the last place it's removed. Others store fat more predominantly in their limbs and extremities.
Thank your parents.
You just have to keep removing pebbles from the jar until all the fat is gone.
Losing Fat And Building Muscle Are Different
In the very beginning, a complete newbie can burn fat and build a little bit of muscle at the same time. But after the initial phase - usually a few weeks - the process starts to differentiate.
Losing fat requires a caloric deficit. Read more about that here.
Building muscle requires a caloric surplus. Here's how to do it.
It's nearly impossible to do both at the same time.
Many people think they're doing both at the same time because as fat is reduced, the muscle they already had becomes more obvious. Plus, if they're lifting, the increased tonality (muscle pump) gives the impression of building muscle.
I usually recommend picking one or the other, and sticking with it for at least 3-6 months at a time.
Note: Contrary to what I just said, it is actually possible to build muscle and lose fat at the same time - but you need to be experimenting with performance enhancing hormones (steroids) to make this work. Most normal fitness enthusiasts can't physically do both at the same time.
The Process Is Easy To Start, Difficult To Master
Starting a health and fitness journey requires making a single, deliberate change. Something as simple as drinking more water, taking a daily multivitamin, or a 20 minute walk.
Not all transformations are Rocky-level movie montages.
But if you really get into it, and want to see the best results possible, you're going down a rabbit hole of details. From protein shakes to carb cycling, and compound sets to high-intensity interval training, there's a lot of information to learn.
Plus it seems like all the information contradicts each other: "Do this, don't do that."
But there are many paths up this mountain. And they're all valid. Pick the strategy that works best for you. Or better yet, consult a professional.
Small Changes Add Up
No matter how far down the rabbit hole you go, the small things matter. Drink water. Eat your fruits and veggies. Take a 20 minute walk every day.
It doesn't matter how fit you are, these little things still contribute to your progress and overall longevity.
This should be a lifestyle, not a 4 week experiment. Take your time, do it right. But most importantly, enjoy it!
MORE Information
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