Most beginners will see noticeable muscle growth within eight weeks, while more experienced lifters will see changes in three to four weeks. Most individuals gain one to two pounds of lean muscle per month with the right strength training and nutrition plan.
“At 6 to 8 weeks, you can definitely notice some changes,” said Logie, “and in 3 to 4 months you can do a pretty good overhaul to your health and fitness.” Strength-specific results take about the same amount of time.
Gaining muscle without gaining fat in the process is a difficult task. Proper nutrition and training is necessary so that all your hard work in the gym (and kitchen) equates to maximal lean muscle growth and minimal fat gain.
Significant weight loss and muscle gains will take approximately eight weeks to see, however, even though you're not seeing muscle definition, the benefits going on in your body and mind are considerable.
Putting on weight can be just as hard as losing it, but follow our step-by-step guide and we'll get you there, every gram of the way. For this example, we're going to aim to pack on five kilos because to do that will take up to three months, a not insignificant amount of time.
Keep in mind that it's physiologically impossible to gain more than one pound of lean muscle per week. For most weight-gainers, half a pound per week would be an even more realistic goal, because they reach their genetic limit.
Based on the research, it's reasonable to expect untrained men to be able to gain about 1 kg, or 2.2 lbs, of muscle per month at the beginning of an exercise program.
Contrary to what you might see on social media or hear from your buddy at the gym, most people won't be able to get significantly ripped in three months. You can lose a few pounds of fat and/or gain a few pounds of muscle in that time, but three months is too short of a time frame to see drastic results.
Lean Muscle Burns Fat
Strength training does more than tone your body – it can actually burn more fat! Adding lean muscle to your body impacts your metabolism. Building muscle boosts your resting metabolism, which in turn, causes your body to burn more fat even when you're not doing anything.
Start with one set of 8 to 12 repetitions (reps) for the first four weeks. When choosing weight, remember that the last 2 or 3 reps should be very difficult. Increase to 12 to 15 reps for the next four weeks.
Do more with less – adopt a routine of more reps with lighter weights. You don't need to work with very heavy weights to develop lean, toned muscle. For example, two sets of bicep curls with a 5 or 8 pound weight will help you tone without bulking up.
Six weeks is enough time to get lean (about 10-12% body fat) if you're about 10 to 15 pounds over what you were. However, if you've been out of the gym and off your diet for a while, then you may need to leave yourself more time, like 12 weeks.
In general terms, a person at a reasonable level of fitness will start to see changes after two months of serious strength training, and results should be clearly visible after four. For a truly ripped physique, most people need a minimum of one year's hard work.
People with high body fat percentages or anyone who's been bulking for 12-16 weeks should focus on losing fat before building muscle. People who are skinny fat, new to strength training, or those who want to prioritize their performance in the gym over their appearance should consider bulking before losing weight.
Strength training specifically leads to gain lean muscle gain. These are fat-free tissues that are highly metabolic, allowing more caloric burns than any other tissue in the body. Essentially, this is why strength training works best: it loses fat while maintaining muscles that burn calories.
If you have been exercising and still have belly fat, you could be doing the wrong style training, your stress levels may be too high, or you may have an endocrine disorder like polycystic ovary syndrome. If you are still confused why you can't lose that stubborn belly fat, keep reading.
Preparation for bodybuilding competition involves drastic reductions in body fat while maintaining muscle mass. This is typically achieved through a decreased caloric intake, intense strength training, and increased cardiovascular exercise.
Two months in, you'll start to realize that you're less out of breath performing the same activities due to improved cardiovascular performance. The muscles in your arms and legs will start to feel tighter and stronger which is due to the increase in muscle mass and decrease in fat you are starting to experience.
The American Council on Exercise says a 1 percent body fat loss per month is safe and achievable. Given that math, it could take a woman with average body fat about 20 to 26 months to achieve the appropriate amount of fat loss for six-pack abs. The average man would need about 15 to 21 months.
This process is often known as Delayed Onset Muscle Soreness (DOMS). Muscle soreness is related to muscle damage, which can promote, but is not required for, muscle growth. In a nutshell, unless your goal is to feel sore, then you don't need to be sore after every workout.
Muscle gain rates vary by individual, even when following the same program. Overall, with good nutrition and consistent training, research has found that 0.5–2 pounds (0.25–0.9 kg) of muscle growth per month is a good benchmark for maximal potential muscle growth ( 7 ).
Experts recommend exercising at least three times a week to maintain good health. Many people choose to workout more than the minimum recommended number of days, but busy people should not feel guilty for exercising only three days a week.