If you’re keen not only on your fitness but also on agility and strength, it’s worth incorporating strength training exercises. These can include bodyweight exercises, resistance bands, dumbbells or other weights. You don’t have to lift heavy weights straight away. As a beginner, you should first and foremost learn how to perform the basic movements correctly and gradually increase the difficulty. For the health of adults, it is also recommended to do strength-training exercises for the major muscle groups at least twice a week.
Three months is enough time to notice many practical changes. You may find yourself in better shape, with greater strength and more ease in carrying out everyday activities. You may also get to know your body better and learn when to step it up and when to take it easy. Regular physical activity brings benefits for both physical and mental health. Among other things, it can support cardiovascular health, bone health, sleep quality and general well-being. You may start to see benefits after just a few exercise sessions, but consistency helps to make them last. However, not every change will be visible in a photo. You may not yet have your dream figure, but you could still be in much better shape than you were three months ago.
One of the common mistakes made by beginners is increasing their activity levels too quickly. Since you haven’t been very active for several years, it’s easy to get the idea that you should now exercise every day and follow a very demanding programme straight away. The problem is that your muscles, joints and cardiovascular system also need time to adapt. Too big a leap between your current level of activity and the new workload increases the risk of overloading. Gradually increasing the intensity of your exercise is a more sensible approach. If you experience severe or persistent pain after a workout, you shouldn’t see this as proof that the exercise is effective. If you have any worrying symptoms, it’s worth consulting a specialist.
What about your diet?
Starting a training programme often goes hand in hand with a desire to immediately overhaul your entire diet. This isn’t always a good idea. If you severely restrict your food intake whilst significantly increasing your activity levels, you may quickly feel tired and discouraged. It’s much better to start with the basics. Regular meals, fruit and vegetables, wholegrains, sources of protein, healthy fats and an adequate intake of fluids can form the foundation of your daily diet. You don’t need a perfect diet from day one. Just as with training, what matters most is what you’re able to stick to over the long term.
Don’t compare your starting point with someone else’s mid-journey
If you’re just starting out, you can easily get discouraged by looking at people who’ve been training for several years. Someone might run 10 kilometres without stopping, perform complex exercises or lift weights that are currently out of your reach. This isn’t a benchmark for your first month. Compare yourself, first and foremost, with how you were doing a few weeks ago. If today you can go further, do more reps, lift a heavier weight or catch your breath more quickly after exercise, that’s real progress.
After three months, you don’t have to be a completely different person
This is probably the most important thing to bear in mind. Three months of regular exercise can bring noticeable results, but there’s no one-size-fits-all timeframe within which every woman should lose a specific number of kilograms, reduce her waist circumference or reach a particular level of fitness. Age, your starting point, the type of training, daily activity, diet, sleep and many other factors influence the pace of change.
Summary
The first three months of exercise are primarily a time for adaptation and building a habit. In the first few weeks, training may be challenging and changes to your figure may be minimal. Over time, however, you may notice improved fitness, greater strength, greater ease in carrying out daily activities and increased confidence during exercise. You don’t need to start with an ambitious plan. Begin at a level that’s realistic for you, increase the intensity gradually and allow time for recovery. For adults, the ultimate goal is at least 150–300 minutes of moderate aerobic activity per week, or an equivalent amount of more intense exercise, plus strength training for the major muscle groups at least twice a week.
The best result after three months doesn’t necessarily have to be a specific number on the scales. It could be that training stops being something you have to force yourself to do and starts becoming a normal part of your life. And that’s what gives you the best chance of still being active three months down the line.
FAQ – Frequently Asked Questions
How long does it take to see the first results of exercise?
You may notice the first changes after just a few weeks, though they may not be visible in the mirror. A more comfortable walk, less shortness of breath, more repetitions or faster recovery are also signs of progress.
How many times a week should I exercise to start with?
There’s no single figure that suits everyone. For many beginners, 2–3 workouts a week, supplemented by walks and everyday activity, will be a good starting point.
Should I have lost weight after three months?
It’s impossible to specify the exact number of kilograms that each person should lose in that time. The results depend, amongst other things, on diet, activity levels, your starting point and your body’s individual characteristics.
Does a workout have to be intense to be effective?
No. Especially at the start, consistency and gradually increasing the intensity are more important than pushing yourself to the point of exhaustion during every session.
Which is better to start with – cardio or strength training?
Both forms of exercise have their advantages and can complement each other. You can combine walks, cycling or a light jog with simple strengthening exercises.
Do I need to follow a weight-loss diet whilst exercising?
No. If your goal is to lose weight, your diet will be very important, but it’s not worth starting with a very restrictive diet combined with intense workouts.
What should I do if I don’t see any changes to my figure after a month?
Check for other signs of progress too – your fitness, strength, body measurements, how you feel and how easily you can carry out everyday activities. A lack of significant change on the scales doesn’t automatically mean that your training isn’t working.
How can I increase the intensity of my workouts?
Gradually. Over time, you can extend the duration of your workout, increase the number of repetitions, use heavier weights or slightly increase the pace. You don’t need to change everything at once.
Source:
https://starfit.com/blog/training/when-expect-first-results-training-and-it-possible-change-beyond-recognition-3-months