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Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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May 31, 2007

How Long Do I Have to Exercise Before I See Changes?

By Mark Sisson
164 Comments

Short answer: probably a lot longer than you want.

Long answer: I tend to cover a lot of nutrition, food marketing and diet issues, but fitness is also a crucial factor in overall health, so I’m eager to discuss exercise issues in greater detail. Truth is I spend a fair amount of time coaching, speaking and writing in the fitness world, particularly triathlon but weight loss to some extent.

Exercise is a vital component of not just weight loss and weight management, but stress relief, energy, sleep, aging, disease prevention, bone health, and on and on it goes…but it’s easy (and maybe more fun) to exclusively focus on the nutrition and diet issues and forget that we have to move our lazy buns once in a while. Leaving exercise out of the wellness equation is far more destructive to your health than any number of diet “sins” you might commit. Notwithstanding the fact that I believe our standard American diet is largely responsible for most of our health problems and most common causes of death, the importance of exercise cannot be overstated.

We don’t exercise for many reasons.

Eating is not a habit, but a necessity. After all, no one really forgets to eat for very long. And it’s usually rather enjoyable to change food selections and to modify our diets for the better, for we get immediate psychological rewards: control, accomplishment, tangibility. Exercise is also a necessity, but as it’s no longer integral to our daily lives – few people plow an acre of sod nowadays – it feels like a chore. No one likes a chore, and establishing a chore as an ingrained habit is tough. Life’s rewards require elbow grease, and that will never change. If exercise were easy or yielded quick results, I suppose everyone would be doing it. Exercise is certainly worth the effort, and not in spite of the challenge, but because it is a challenge. The long-term health rewards of exercise – outside of the brief blast of endorphins following your workout – are not always initially apparent and certainly not immediate.

If we don’t view exercise as an unpleasant chore, we view it as a means to an end: getting a leaner or sexier body. Those fitness infomercials feature guys with six-packs and Christie Brinkley for a reason – we all want to look like that. But the reality is that even the fittest folks are not necessarily going to end up looking “like that”. You can only maximize what you’ve got. I believe that we have to stop thinking of exercise as a vanity tool and remember that it’s simply a basic necessity of life. This doesn’t mean you shouldn’t be excited about using exercise to lose weight if you hope to shed some extra pounds. But we fall off the proverbial treadmill over and over again because we’re getting on it for the wrong reasons in the first place – exercise is about far more than weight loss.

So, how long before you see results?

You really can’t fight your genes. I witnessed one young woman I coach become sleek and toned after seemingly two sessions with weights and a few rounds of yoga – it’s easier when you’re young, of course. Another guy I work with exercises day in, day out, and has for two years now; although he’s fit and lean, he will never look like Bruce Lee no matter how hard he tries. (It’s worth noting that if you start your children on exercise – such as a sport – from an early age, they’ll develop muscles that will stay with them for a lifetime, even if they gain a little weight down the road as we all tend to do.)

There is some justice: the longer you exercise, the easier it will be to make changes to your shape. That said, results are different for everyone. It’s a complex equation of existing muscles, your natural build, metabolism, fat distribution and many other factors. You actually do get an immediate health boost from exercise, but let’s be honest: how many are really after that? Most of us give up on exercise after a few weeks or even a few days because we don’t see the desired physical results. People like the aforementioned young lady are rare; most of us have to put in months before seeing any real improvement.

The point is, if you’re asking that question – how long before I see results – the answer is almost always: much longer than you want. Hang in there; change will happen. We all want to look good, and many of us want or need to lose weight. Those are healthy and admirable goals. But while exercise can and does help with these goals, at the end of the day, we’ve got to realign our thinking and remember that exercise, more than anything, is just a necessity for health, and despite what the marketers would have us feel, that is reason enough.

Please share your thoughts on exercise, your challenges, and your successes, with me in the forum. I’d love to hear your perspective.

[tags] motivation, reasons to exercise, health benefits of exercise [/tags]

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164 Comments on "How Long Do I Have to Exercise Before I See Changes?"

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Weezerie
Weezerie
8 years 3 months ago
Hello.. It feels wonderful after reading your post. Honestly, I am extremely depressed about my weight gain right after my wedding. I don’t know why I gained so much within a few months. My brother keeps making fun of me and I am extremely depressed about it. My husband keeps touching my fats and told me to lose it for the sake of my health. So, I was determined to lose them. However, i still hear negative comments from people and it hurts. I am currently participating in some aerobics class. I am telling myself to do it at least… Read more »
Ennui
Ennui
7 years 3 months ago
Twice a week is a great start! Try to go with a friend or someone that will make it fun! Don’t think of it as a chore, think of it as a game. And if aerobics doesn’t do it for you, find something else — but keep moving! Twice a week is a great start. My girlfriend and I started exercising recently too. We started by walking 2 miles a day, 3 days a week. But it turned out that we were having so much fun with it, that we upped it to 4 days a week and are now… Read more »
smartass
smartass
6 years 7 months ago

Maybe you are pregnant

Nav
Nav
4 years 6 months ago

your nickname says it all: smartass

bekka
bekka
5 years 6 months ago
1. At the gym on the cardio machines select interval traning, it burns more body fat because it works you harder. Stay on each machine for 10-20minutes. Sweat means its working. Do cardio for at least half an hour 2. If you want to tone up do lots of repititions on light weights. Sets of 10-20 If you want to bulk up an area of your body to balance it out do less repititions on a heavier weight. sets of 5-10 3. Replace; Crisps with melba toast or pretzels Sweets with fruit 4. Drink at least 2 litres of water… Read more »
Gavin
5 years 14 days ago

Have you even read The Primal Blueprint?

Say bye bye to red meat?!?! I live off steak!

And light weights with high repetitions? Other way round heavy weights, low reps πŸ™‚

Peace

Alvaro
3 years 4 months ago

Bekka, stop giving sh*(&y and false advice.

jill
jill
6 years 7 months ago
listen folks, you have to keep exercising and watching what you eat in order to lose weight. it will not happen overnight. you may start to see body changes in 3 months on the average. however you may not be where you really want to be in up to 6 months. (and that’s really sticking to your exercising and food intake). you have to be patient. then when you do see the results you will be glad you stuck it out. believe me….i did!!!! either way, while you are exercising along, you will feel better about yourself, i promise. remember,… Read more »
raquel
5 years 11 months ago
hi, i am so glad to see you post…i have been working out at the gym for almost two yrs now …i do spin classes and elliptical and now i try and do machine weights for my arm..but ive notice that in the past three months i try and do 5 days instead of 3 days at gym and 2 hrs instead on one hour. i have not notice any change. instead i feel like if i have gained weight. it makes me depressed and i want to give up but tell my self to keep going. i sometimes cheat… Read more »
pieter
pieter
5 years 6 months ago

hcg diet (pounds and inches)

SukuraFabuki
SukuraFabuki
5 years 1 month ago
Man Raquel, Its soo good to see someone else post something similar to what I’ve been experiencing lately. I’ll be 27 this year (but I age relitivaly slow so I look 21 at most) starting last year I began to notice the more I exercise the more weight my body puts on. Say I get around to losing 3-6 lbs and because of life just being busy I take a break from my dieting and exercising. I double the weight I’ll taken off and gain around 10-12lbs back. πŸ™ I’m starting to wonder. Just 6 weeks ago I starting working… Read more »
Rogers
6 years 3 months ago

Do exercises that you enjoy and gradually the weight will come off revealing a slimmer more toned you! Seriously you have to encorporate the whole thing- diet and exercise into your life, it will happen but not over night. To lose weight you should be aiming to do about 20 minutes of cardio at least 3 times a week, do some weights to tone up (muscles burn calories even at rest) and eat protein (chicken, fish) with lots of veg,snack on friut and nuts, avoid evening meal carbs. Persevere and you’ll get there.

Michael
Michael
5 years 6 months ago
Many of these people are saying to focus on exercises that will build muscle and get you active, which are good things. But for fat loss specifically, you’ll need to do HIIT http://www.askmen.com/sports/bodybuilding_100/135_fitness_tip.html slow cardio such as walking or even long distance running will work out your leg muscles more than they will your heart, which is helpful, but not nearly as effective in burning fat. This exercise is nice because you only have to do it one or two times a week since your body will need that much for recovery time. Even after a short 15-30 minute workout,… Read more »
TJ
TJ
5 years 4 months ago
Michael, I read your comment and wonder if it might work for me! I have always been thin (thank you genetics!) and tone until about 6 months ago, even being in my late 30’s and after having 4 children! Not sure if the change is due to age or stress but I need (want) to lose about 15-20 lbs. My height is 5’7″ and my weight has always been around 120-125 lbs. I want to get back to that! I’m currently at 140 lbs! Ugh! All the fat I’m carring is around my thighs, butt, and hips. Three days ago,… Read more »
Taryn
Taryn
5 years 1 month ago
Hello, I am not an expert in weight loss, but 2 times a week is not enough if you want to lose fats and be toned. I believe it depends on your body types. You should do cardio at least 3 times a week such as jogging, powerwalk,dancing and resistance training. Resistance pilates will help shaping your body and makes your body stronger. I use the wedding workout and brazil butt lift and I am seeing different in my body after only 1 week. I work out 5 times a week and walk from my work 5-6 times a week.… Read more »
Neeraj Arora
Neeraj Arora
4 years 11 months ago

I would like to add this point. Lots of fruits can slow down your progress towards weight loss. If its more veggies and less of fruits that would be better. Because fruits also do contain natural sugars.

Kim
Kim
5 years 1 month ago
I am with you! I went from a size 4 to a size ten in the first two years of marriage — we eat more when we’re with someone we like, not trying as hard to impress, feeling really comfy and secure in our relationship — and I was baking a lot and cooking lots of “man foods,” not to mention easy fast food lunches we’d grab together throughout the week. But, my husband signed us up for the gym last month, and we’ve been going together five mornings a week. Right away, I loved the feeling of having a… Read more »
Niki
5 years 20 days ago
Keep up the good work! When I see someone working out, no matter what their size, I am proud of them for getting out and doing something about it. You husband married you for who you are not how you look. He is compounding a problem that you already feel stressed about. The more you do the more result you will see. This is coming from a lazy bones who has taken on a full on exercise regime and I am still not seeing results on the scale (apparently, muscle is heavier than fat). What I do feel is sore… Read more »
Alex
Alex
4 years 8 months ago

I feel your pain. All my life I’ve been told I was fat and ugly, and that would make me feel depress and hurt and that would make me hate myself because I was fat!. I started working out everyday for about 35 to and hour became a vegan ( not just for myself, but for the animals) and in the first two weeks I lost 15lbs. See I thought of this as a game. And also I wanted to show off people that, if I can lose weight,than anyone can. all it takes is some motivation and perseverance.

Michelle
Michelle
4 years 8 months ago
Losing weight is a simple formula – burn more calories than you take in a day. You can do guesswork about what you take in, but you have a higher chance of being successful if you use a food diary like myfitnesspal.com or weight watchers. It is tough, but cutting out eating out to once a week, cutting out all dairy, gluten (wheat) and lightening up your intake of meats and eating more beans, nuts and tofu in place for protein and lots more greens and fruits (lots of fiber) will help you naturally meet your food goals. As for… Read more »
Lauren
Lauren
4 years 3 months ago
I have been eating healthily and exercising five days a week, for an hour. With about fifty minutes on cardio and ten on weights. I do about fifty sit ups every day as well. I have so far in 8 weeks lost 25.5lbs. Despite such weight loss, I haven’t seen such a huge change in my body but I still have a long way to go before I reach my goal weight. I have not eaten chocolate, cake or crisps. I have found cutting them out makes it less likely for me to turn back to them. The thing is… Read more »
Tara
Tara
2 years 11 months ago
PRUDENT DIET AND EXERCISE. It really is that simple. There are 7 days in the week and you’re thinking 2 days is enough? What are you doing on the other 5 days? Are you eating the wrong foods? Sitting on the couch watching crap TV? You’ll get out of it what you put into it – whether that’s food into your body or effort into your exercise program. If you are really serious you need to commit to 5 days a week at least. What really helped me was to get a before and after photo success story of someone… Read more »
Nancy Maule
Nancy Maule
8 years 2 months ago

I’m wondering if you started any medication(i.e.the pill) before your wedding- could make you gain weight.

lisa
lisa
4 years 10 months ago
Hey, i was wondering the same thing too, i started on the injection about 2.5yrs. ive gained so much weight its unbelieveable, ive become really depress, at first i didnt realise it was the injection but i couldnt undertsand why i was gaining so much weight and im not eaing any different from i use to when i use to weight less. i started realising i wasnt fitting my usual size when i went shopping, i cant fit some of my outfits i use to wear. when i realise whats hapning to me i came off the injection immediately and… Read more »
Tammy
Tammy
7 years 1 month ago

I’ve been walking for 2 months now and i have only lost 2 pounds.I walk 3 miles every morning and 2 miles every evening I have also cut back on my eating I walk every day of the week please tell me what I’m doing wrong in the weight loss dept.

Krista
Krista
5 years 7 months ago
I feel your pain.. Or not pain, but frustration! I had been running, jogging, skipping for months with no results. I know everyone is different but I can say that I have gotten amazing results with just 15-30 minutes of jumping rope and weight training combined. I do this all in my living room while my youngest takes a nap. Jumping rope is shown to burn as much calories in 10 minutes as you do jogging for 20. Amazing!! And it makes you feel like a kid again πŸ˜‰ I also bought hand weights and a stability ball (exercise ball)… Read more »
anastasia
anastasia
5 years 1 month ago

hello,
see if your walking to try and loose weight you have to be like a mall walker >.< walk at a fast pace (but not running) for at least 30 minutes a day…

Taryn
Taryn
5 years 1 month ago

Hello again,

Don’t focus on the problem. You already know the problem, Now focus on result.

Positive attitude positive result πŸ™‚

Kim
Kim
5 years 1 month ago

Google interval training, and get a stop watch. Increasing and decreasing your intensity forces your body into fat burning mode!

Monique
Monique
7 years 1 month ago

I see women walking miles and miles and not losing anything. They’re also not putting much effort into their exercise routine… In order to lose weight and see results, you need to push yourself. You need to sweat. You can’t just stroll around for a few hours. It’s just not effective. Maybe you should add some ankle weights and carry small weights when you are walking- really add something that makes working out slightly uncomfortable and you will see much faster results.

Natalie
Natalie
7 years 1 day ago
I have been hitting the gym 5-6 days a week in the mornings doing 30-45 minutes of cardio and also some weight lifting as well. I am well into my 4th week and have only lost 3 pounds. I am really trying to focus on the fact that this is for health reasons and not just for seeing results, but I did think I would see more results in doing as much as I am. I am sweating too; high intensity, plus doing a spin class in the mix which is really fun. I am cutting back on sweets and… Read more »
Jenni Bennett
Jenni Bennett
6 years 8 months ago

Oh Natalie,
As I read your post, it was word for word of what I would have written even to the time frame. I am doing between 1 and 3 hours of exercise (high intensive cardio, circuits, running, sometimes a mix of all and soccer) 6 days a week. So far I have lost about 1.5kg, but I feel much stronger. I was hoping to have lost more weight by now, but no.
I know how you feel, but don’t give up. Do it for your health, not the scales.

mark
mark
6 years 7 months ago

You say your doing some weight lifting and muscle weighs more than fat, so were you may not be losing pounds number wise your body may be looking slimmer or more trim so you should always keep that in mind.

Rogers
6 years 3 months ago

Avoid diet pills they may work in the short term but the weight will only come back on when you come off them and you’ll be compromising your health which defeats the whole object of exercising. The only thing you’re not doing is being realistic the weight is not going to fly off, give yourself time.

Alex
Alex
4 years 9 months ago
Hi How is this working out for you now? I have been exercising for 7 weeks now (minimum of twice) sometimes 3 times. At first I started with 10 mins cardio to warm up followed by power plate and reps of weights for toning 40 mins, I have now led up to 20 mins cardio and was doing toning. I used to get up in the morning or go in the evening but cant really commit fully to either, so now I go on my 45 mins lunch break for a 20 min jog at the gym and try to… Read more »
graeme lawson
graeme lawson
6 years 11 months ago

hi natalie.when you go to the gym,your fat turns to muscle which is heavier than fat.you may not lose alot of weight for a start but your shape will be changing

chima_p
chima_p
6 years 11 months ago
Holy necro posting! First, fat does not really turn into muscle. Also, a pound of fat weighs as much as a pound of muscle haha, but I know what you mean, I’m just playing. What you said is true perhaps Natalie has lost 5 pounds of fat and gained 2 pounds of muscle. Besides, if you lose 3 pounds every 4 weeks where will you be in 6 months… 20 pounds! Second, if you are exercising to loose weight you are wasting your effort. The amount of calories you burn while exercising is very small compared to what you can… Read more »
mommy1
mommy1
6 years 11 months ago
I have been exercising 5x week for 4 weeks, without changing my diet. I eat healthily, but think my portions could be smaller as I’m not seeing any changes yet. I’m doing a kickboxing class on mondays, body pump Tues & Thurs, Wed- 30 minutes on elliptical, and Fridays kickboxing with a punching bag…these are all 60 minute classes with the exception of my “free cardio” day of 30 minutes on the elliptical. I take weekends off…I figure 5x per week is enough. Is this a good workout plan?? I want to make sure I’m covering my bases! Am I… Read more »
Evangeline
Evangeline
6 years 10 months ago

I dont understand it when people say that exercise does not help you lose weight. Having said that, I am having a hard time losing weight after pregnancy. I count calories and I work up a sweat walking for an hour. I weigh myself everyday (sometimes twice a day). Progress is VERY SLOW. What can I do to get a big drop in weight?

alb36
alb36
5 years 7 months ago
Stop counting the calories, 50 years of low fat everything has turned us into the fattest nation on the planet! Reintroduce fats in your diet, GOOD fats, you know… raw grass fed butter, grass fed lamb and beef, pastured eggs, raw milk, the way mother nature intended us to eat. Coconut oil too. Lots of vegetables, raw, cooked and lacto fermented. The only thing that you should count is the carbs, there is a book that explains how we all eventually become insulin resistant and the way to reverse that is to reduce the carb intake slightly under our need… Read more »
RSV
RSV
6 years 8 months ago
Hello, I was just reading all the postings and I am going through the same issue. For me it’s even worse, I had been walking in 2009 for 6 months daily for 5 miles together in the morning & evening to work at 3.5 miles/ hr and the roads use to be hilly and flat and ate healthy but all I lost was 5 lbs. I was so frustrated and went by some advices as change the pattern by challenging my body with different activities. So this year 2010, I am into my 4th week of my daily gym workouts… Read more »
karina
6 years 3 months ago
yes i know what you mean i have been doing the same working out almost every day and sweating and everything but instead i gained 2 pounds last year i was 9 pounds less than now and i would eat out all the time and im watching what i eat like crazy but …to make things worse i have thyroids so i know that when you do have thyroids its soooo hard to loose weight…im getting that checked out now im working on that hoepfully i wont have to gain more weight but one thing about this is that i… Read more »
karina
6 years 3 months ago

ooh i forgot to say i am 20 and i have been working out for about 3 or 4 months no results maybe if you havent lost any weight you might want to get checked out cause thats what i did and found out i had thyroids

SukuraFabuki
SukuraFabuki
5 years 1 month ago

Any word on the results – i’m afraid I’m in the same boat – when I don’t exercise for a little I gain double what I lost. This is frustrating :(.

Tabitha
Tabitha
6 years 8 months ago
I have had the same issues it seems as all of you. I was so frustrated by the end of last year that I am now with a personal trainer (who is a friend) and a good trainer. In 4 weeks, I haven’t seen the scale move much BUT my clothes are already fittng better AND I feel SO good! If you can swing it use a personal trainer. OR add strength training to your regiment. As we get older (I’m pushing 40) our bodies change so much that we have to be more diligent and yes work harder. I… Read more »
Kelly
Kelly
6 years 8 months ago
The doctors think I’m a liar… I have happened along this site whilst trying not to just give up. I take 150 mgs of eltroxin a day (like synthroid). My ‘numbers’ are supposedly fine and I feel fine. However, I cannot lose weight? I exercise at least 1 hour a day 5 times a week (20 mins of HIIT, plus weight lifting (to where I’m breathing hard), plus some stretching (yoga, pilates, etc). I sometimes space this out over the day so I don’t do it all at once. I eat VLC and do IF 2 or 3 times a… Read more »
JustBro
JustBro
6 years 23 days ago
maybe you were meant to be fat? i highly doubt that you eat 1200 calories, because first off its not healthy. if youre big and want to lose weight follow this: 1. dont weight yourself every day, do it once a week 2. doesnt matter how much you walk, if its light then theres no gain whatsoever. intensity is what youre aiming for. get your heartrate up by sprinting. you need high intensity cardio. 3. do some weight lifting, not alot just some to tone those flabby arms. 4. eat right. dont eat late. its okay to eat junk food… Read more »
NutMeg
NutMeg
6 years 23 days ago

Well, I used to be like her. The only good advice you gave was that she eat more. She has hypothyroidism, and hypo bodies do NOT work the same as other bodies. Believe mean when I say I did EVERYTHING you are suggesting for years, and the ONLY thing that worked was the PB.

If I hear/read one more person blab on about calories in/calories out, and advice for someone with hypothyroidism to eat grains I think my head might explode. The majority of hypos have some type of gluten intolerance at a minimum.

JustBro
JustBro
6 years 21 days ago
What I wrote applies to regular conditions. and yes i know what hypothyroidism is. if you suspect that you have it then you should see your physician about it. regardless you should see your physician since youre on a weight loss plan/ workout routine. I went to my physician to consult him because im 17, weighed 215 and am 6″1′. I talked to him about taking some tests to know my bmi, avg bpm, overall fitness. and because im taking whey proteins and a multivitamin for men. After the first month of intense cardio and weight traning I put off… Read more »
Tray
Tray
6 years 7 months ago

I just try to keep in mind that no matter what I do, it will take time to lose weight. I try to see the improvements in my mood, overall level of energy, etc. The extra weight I’m trying to lose was gained over many years, so I have to be patient that it will take some time to get rid of it. In the words of Douglas Adams..”Don’t Panic..”
πŸ™‚

7 Minute Weight Loss
6 years 7 months ago

I’m one of those lazy guys in doing exercises. But now I’d like to try Mr.B’s 7 minute weight loss’s method. It doesn’t seem to be a long, tiring exercise to do. Anyway, I agree with you that still doing exercise is a long-term activity. I’ll tell myself not to quite doing exercises. Moreover, it only takes 7 minutes a day…

Erica K
Erica K
6 years 7 months ago
So… after a couple of months gaining m freshman 15 I decided two weeks ago that enough was ebough and I should get back in the gym. Right now I’m working out 5 times a week. 35 mins on ollipitical, 30 on treadmil (incline) or 30 on bike, numberous crunches of different types, I’ve been using a lot of leg and thigh machines also. I average about 1 1/2 to 2 hours in the gym a day. I make sure I go with friends so it’s fun and it helps out a lot cause were constantly pushing one another. I… Read more »
Tabitha
Tabitha
6 years 7 months ago
This article was okay, but also very discouraging in a way. Very negative toned. Yes, weight loss does take time, anyone with common sense knows that….but can vouch for the fact that a large group of people (I being one of them) will exercise for a month, and see way more weight loss than 1-3 pounds. I understand the need to keep a reality check (because some people are crazy enough to expect to see DRASTIC results within a few days/weeks) but again, I dont want someone else reading this to become discouraged, because like I said, A LOT of… Read more »
Diane
Diane
6 years 5 months ago
I have been overweight by about 50 pounds for the last 10 years (I’m 34) and I finally decided that enough was enough. I am successfully in my 8th week of exercising. The first week I saw a weight loss of 4 pounds and then a pound here and there (even gainded a pound here and there). So far the total weight loss is 14 pounds. I know it can be discouraging to not see results right away if you want to look good, but there are so many other positive factors that I have noticed, such as increased energy,… Read more »
Dukes
Dukes
6 years 5 months ago
Hello, I am 5’7″ ..I was kind of perfect two years ago with my weight steady at 59 kg which then changed due to lack of exercise…so basically i wanted to lose around 10 kg ,i.e., 22pounds approx. I follow a healthy diet with no junk foods (i actually hate them). I have been working out for a month now with 30 mins treadmill (flat & inclined both), 20 mins elliptical or bike…and weight training which rounds up to about 1 1/2 to 2 hours, 5 times a week.I lost 3.5 kg this month….couldn’t believe it! I wasn’t expecting to… Read more »
Melissa
Melissa
6 years 5 months ago
I’ve got a stumper for you all. I’m 19, 5’9, 180. Three weeks ago I went from free-for-all food to 1200 cal a day. (Occasionally spiking to 1800 every four days or so.) For the first two weeks I exercised using DDR, and then decided that wasn’t cutting it. Last week, I started going to the gym every day. I shift from ellipticals to treadmills to bikes to weights, always burning off at least 400 cal, while still only eating 1200. In these three weeks, I have GAINED 5 pounds. It’s not muscle, either. It’s fat. (I started when I… Read more »
Amanda
Amanda
4 years 5 months ago

Water weight. Your body holds onto water so that your muscles can recover if you exercise pass a certain level.

Maura
Maura
6 years 5 months ago
Many of the above comments talk about the amount of cardio work they are doing. It does not sound like they have read or understand The Primal Blueprint. Mark does not recommend Chronic Cardio. The Primal Blueprint is long and slow exercise (walking, hikes), sprinting (actual sprints,on exercise bicycle, ultimate frisbee, etc) and Lifting hevy things. It is not going to the gym and spending an hour on the treadmill. And Mark says that 80% of our body composition is due to what we eat. Exercise alone is not going to be enough for weight loss. Read the articles posted… Read more »
JEMS
JEMS
6 years 3 months ago

OK HONESTLY THE BEST WAY TO LOSE WEIGHT IS TO CUT OUT CERTAIN FOODS LIKE SUGAR N FRIED FOODS. I CUT OUT BOTH OF THESE N I HAVE LOST N KEPT OFF BOUT 40 LBS…EXERCISE IS ALSO IMPORTANT MOSTLY CARDIO N WALKING DOESNT COUNT U HAVE TO RUN N GET UR HEART RATE GOIN…TONEIN IS ALSO GOOD CUZ THEN ALL THAT FLUBBER DISAPPEARS..BUT HONESTLY JUS WATCH WHAT YOU STICK TO FRESH FOODS LIKE FRUITS AND VEGETABLES STAY AWAY FROM FAST FOOD N JUNK FOOD N DRINKS THAT CONTAIN SUGAR

Scott
6 years 1 month ago
HERE Is A Huge tip. Stay Away from large amounts of Sodium daily.. Only 1200-1800mg/DAY(easliy found in 1 Seasoned Hamburger) per day max(your muscles still need some some so dont go without having some sodium in your diet- Everyone only just talks about lower sugar intake but watching both SODIUM and SUGAR intake will increase your hard efforts at the meal table and the Gym. Read your labels and stick to portion Sizes. So cut back on canned foods loaded with salt. Cook Frozen Veggies instead. You can decided to salt your own food or eat it as it was… Read more »
FABIOLA CRESPO
FABIOLA CRESPO
6 years 2 months ago

I’m so happy, I’ve been excersising in a Spinning class for 5 hrs. a week and am so very happy…I haven’t seen results in weight loss, but I feel so good it’s elating, I sleep well, I’m happier, more strength, I want to do it all! I will never stop, hope I see phisical changes soon, because the emotional one is terrific!

Bea
Bea
6 years 2 months ago
I have been working out since June of this year. I started out on the ellip. and leg press. only spending 1 hr at the gym. I just switched gyms and now going to a club house where everything is available. So what I do now is strength training, leg press, abs 20 min. ellip/20min.tread/10 min.bike. I feel pretty good, I have not lost mt much weight only about 5 lbs but I am loosing inches. So everything takes time..I am also 35 ..I just now started easting 5 small meals a day, go to the gym 5-6 day’s a… Read more »
Bea
Bea
6 years 2 months ago

I wanted to add one more thing…you have to get a good sweat going as well..do interval training…I suggest resistance of 8 for 3 min..then down to 1 for 2 min. and so forth…

Tehron
Tehron
6 years 1 month ago
I finally decided to lose weight when my 29 birthday came around this year 7/22. Anyway I walk 3 miles in the morning (every morning Sunday-Saturday). In the evening I hit the Y and I do another 20-30 mins of cardio and 30-45 mins of weight training. I drink a gallon of water and I eat every modestly 4x a day. I also do not eat after 8pm. I have lost eleven pounds in two weeks. I keep a journal of every exercise, every calorie burned and everything I eat. I also put pictures of how I want my body… Read more »
Meredith
Meredith
6 years 1 month ago
I have a question: I have been working out since late May (almost every day for May and June, every day from late July until now). I started a diet plan using LoseIt on my iPhone in late June. It cuts me down to ~1500 calories a day to achieve 1.5 pounds of weight loss a week. I did weight lifting and aerobic exercise almost every day (weight lifting every other day) at a gym in May/June and now that my membership has expired I’m working out on an elliptical machine I have at home and I burn a ton… Read more »
David
David
6 years 1 month ago

i want to now if i have to stay few days between each time i go to gym or is it ok if iwent everyday

David
David
6 years 1 month ago

i want to now if i have to stay few days between each and every time i go to the gym or it’s ok if iwent everyday

JustBro
JustBro
6 years 21 days ago

i go 6 days a week but make sure to take atleast 1-2 days off in the week. and to not work out the same muscle group 2 days in a row

Charlotte
Charlotte
6 years 18 days ago

There is no big secret regarding weight loss. Just eat less than what you burn, input vs output. I lost 8kgs in 2 months early this year just by cutting calories. I aimed for 600 calories per day, somedays I ate less and somedays more. No strenuous exercise needed.

Everyone will say how unhealthy it is but I have never felt better. I have more energy and even work out more.

PBAmateur
PBAmateur
6 years 13 days ago

Of the above comments, only a very small handful refer to anything that PB preaches!
Please read the rest of the site before commenting.
The majority of people on here are hitting the ‘Chronic Cardio’ self-destruct button.
PB advocates two resistance sessions per week, one sprint session and 3-5 (minimum) hours of cardio at 55%-75% of maximum heartrate (i.e. low intensity).
There are many posts on this site that will help the majority of people who have commented above.
Please read them to discover where you may be going wrong
Grok on!

harrell
harrell
6 years 9 days ago

Im like 185lbs in im tryin to loose weight nd I just got a treadmill nd I want to knw how long it takes to loose 70lbs or 30lbs

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[…] How Long Do I Have to Exercise Before I See Changes? […]

brilynn
brilynn
5 years 11 months ago

Do you have to have gym equipment to lose weight? Or can you just use your own bodyweight? also what is the best exercise to get rid of my love handles?

the shiznizzer
the shiznizzer
5 years 10 months ago
i came across this after typing in “how long til i see results”….listen guys, im your jo blow kid who’d never been to a gym in her life. i got my membership 5weeks ago from today. i’ve lost 1kg. i got 3-5 days a week, 2 cardio days, 3 resistance. before i went to the gym i calorie counted and lost 13kg. im now at 70kg, although i only lost 1kg since gyming it my body looks 1000 times better. It works- trust me. remember 3500 calories is a pound of fat. u dont need to starve just work it… Read more »
RB
RB
5 years 10 months ago
The best thing to do is to get a personal trainer. I’m 6’1 and 95Kgs. I started about 5 weeks ago, and told him that I wanted the ‘Beach Body’- Not HUGE like Arnie was. Just enough to look good on the beach. I don’t really care about my weight. It’s just the look I want. I’ve lost 2 Kgs so far, but I expect to eventually gain some weight as I build more muscle. It’s good to have someone tell you what to do once or twice a week. (I have him once a week). At the moment, I… Read more »
Robert
Robert
5 years 6 months ago

I’m 18 I have gotten tired of working out and I know it would be good to but it feels worst then a chore I was working out for a month and over , watching what i ate, resting, and all that and my results are nothing, zip, na-da. I want to have fun doing it but my whole family is over weight and I’m getting there I have nobody to work out with or help me. What can I do to make it fun?

Emily
Emily
5 years 3 months ago
I know what you mean because I have the same situation practically, though I’m older than you. When I went to college I had friends to work out with all the time and that was great. Then I started working and lived by myslef and didn’t haven anyone to work out with at all. So, I found some new friends who want to work out more too and sometimes we will go to the river and “power walk” and talk or go for a hike at the park or do a yoga video. This summer there aren’t as many people… Read more »
Lisa
Lisa
5 years 6 months ago
If you want to lose weight you must get enough cardio exercise. I think the most important thing anyone can do when starting an exercise program, is pay some money and get a decent heart rate monitor. I swear by them. If you want to lose fat, you must remain in your target heart rate for a good 30-45 mins. So many people either work too hard or not hard enough – both resulting in non fat burning wasted energy. As far as diet… moderation is key. If you are a cake eater and have a piece a night… cut… Read more »
Nutmeg
5 years 6 months ago
Take the time to visit my website, sroll to teh bottom and read what your suggestions did for me. That doesn’t always work. It just doesn’t, and to assume that is does is rather arrogant. Not all people are like you. Some people need to do other things. For me it was switching to a paleo/primal lifestyle. It saved my life in a way no other way of eating ever did. Moderation did NOT work for me. Exercise did not work for me. Diet and exercise as normally prescribed did not work for me. And guess what? It doesn’t work… Read more »
Phil
Phil
5 years 6 months ago
Walking – to the lady who complained that walking isn’t dropping her weight. Not surprised. Walking, especially on flat surfaces, just won’t do it for everybody. I was chronically unfit and weak and walked fast for one and frequently 2 hours per day for years at one stage in my 40s. I lost no weight at all and did not get fit. Walking sucks as a fitness strategy imho. Maybe if you walk up and down steep hills that would make a difference. Then I as dragged to a local gym – first via a sports store so I would… Read more »
Eileen
Eileen
5 years 6 months ago

I have been exercising about 5 hrs per week for the last 4 months. I am doing a mixture of weights and cardio and although I have noticed a difference in my tone and shape. I have not lost any weight. I know muscle weighs heavier than fat but I actually do want to lose about 6-8 pounds. How much fat am I likely to have turned into muscle and what’s a pound of muscle in terms of fat? Could do with some healthy diet advice as well..

Sarah
Sarah
5 years 5 months ago
Hi! My wedding is 8 months away and I’ve finally begun working out. I am pretty lucky genetically as I am slender to begin with, but it’s just my legs that bother me. I am relatively thin in my torso and arms and it takes just about no time to get a flat hard tummy and nice arms, but my legs give me hell. I have big thighs and cankles, yes… cankles. My legs are the same size from the knee to the ankle. This has been a source of embarrassment and shame for most of my life. I am… Read more »
Mike
5 years 5 months ago

Great post! I really enjoy reading articles when the author knows, or at least “sounds like” he/she knows what they’re talking about.

Taking months or years to develop the eating habits and physical transformation will not only help you physically but mentally as well. You will feel better about yourself and will make being fit a part of who you are.

Cupcake
Cupcake
5 years 5 months ago
I think that a good book for everyone here would be Eat to Live. It breaks a lot of dieting down in to pretty basic common sense. It’s composed of eating a pound of fresh produce a day, a pound of steamed produce a day, and lots of fresh fruit and beans. I have been vegan for years now, and I was fat. I still am fat, really. I’ve read the book and have been following the plan in depth for a week and have gotten rid of 3 pounds so far. I also do cardio and weights at least… Read more »
Danni
Danni
5 years 5 months ago

I actually saw a more-toned body on myself in two weeks with just 20 minutes of cardio and weight training (20 minutes each)!

amanda
amanda
5 years 5 months ago

I lost 15 pounds in 6 weeks with Slim in 6. Of coarse I watched calorie/carb/fat intake and eventually got more and more active besides the daily hour work out. I went from size 7 to 3 (big butt) and lost many inches.
after another 8 weeks I included running almost daily and sometimes the video and went down to a 1 and another 5 pounds vanished. The work really pays off.

Greg
Greg
5 years 5 months ago

my god – just answer the question….

6 weeks for heavens sake – if you haven’t seen any body change in 6 weeks you are not working hard enough.

jeez

me
me
5 years 5 months ago

This is a great web site calculator. It will allow you to enter your current information and tell you a calorie and exercise goal. http://nutrition.about.com/library/bl_nutrition_guide.htm

fancyface
fancyface
5 years 4 months ago

hello. they call me fancyface. am 5’2 weight 145 pounds. and I do some exsercise at home. with weights and machine. I do 30 minutes every other day. but i did see some changes in my body. and am proud of it

its not easy but I does come a long way to get from where am at to where i was before. i used to weight 165 and I mean its not that easy. but its not hard if you set a goal. for your self and keep it for a while.

Zino
5 years 4 months ago
Hi there! I’d like to know plez.. If I dance an hour everyday will I lose weight? I know that as u said it’s different from one to other but I’m 16 years old with 164.5 height and I weigh 56 kg so I’m not fat but I need to lose some of the fat in my lower body, I drink water everyday and started to eat less and healthy (unintentionaly)everyday and dumped junk food, I started dancing 3 weeks ago and the eating habits strted from a week and a half, so how long will it take like if… Read more »
vikey
vikey
5 years 4 months ago

hi, i’m 20m.52kg, i’m looking very slim… how can i increse my weight? did gym exersice can help to increse body weight? how long it will take?

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