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.
A beginner should be able to gain about one to four pounds in a month, while an experienced lifter may only be able to gain about half a pound in a month. Hypertrophy is defined as the enlargement of an organ or tissue due to an increase in the size of its cells.
Although every workout helps you build muscle, you probably won't see any noticeable changes until four to 12 weeks of consistent dedication to building muscle. Along the way, it's important to get plenty of sleep, correct any form mistakes, and track your progress, too.
I'd consider a noticeable addition of muscle mass for the average male to be between six to ten pounds. With this in mind, I'd estimate that this amount of muscle could take anywhere from six to twelve months to develop.
You can tell by checking for increased strength, firmness, or definition in muscles, and tracking body measurements. Muscle gain often feels firmer and more toned, while water retention and fat gain feel softer and may show up as bloating or general weight increase without added strength.
So even though you may be losing fat, you're gaining muscle. You might feel slimmer, even as the number on the scale rises. “The scale doesn't tell the entire story,” said exercise physiologist Christopher Mohr, PhD, RD. “Since muscle and fat take up different volume, they look very different on the body.”
Your body fat percentage isn't budging.
If you're losing weight but your body fat percentage is staying the same, it's probably a sign you're losing muscle. "Your body won't shape the way you want. You'll notice shrinking circumferences, but the pinch-able fat is the same," says Dr. Nadolsky.
What is clear is that gaining muscle isn't a quick process: it takes long-term dedication and the right type of training to achieve over time. As a general guide, the most commonly quoted figures are: 1-2lbs of muscle per month for men. 0.5-1lb of muscle per month for women.
On average, most people expect noticeable muscle growth within four to six months of starting a strength training program. However, the exact timeline for building muscle can vary significantly depending on the factors highlighted above.
Muscle tissue burns more calories than fat tissue, even when you're resting. More muscle means your body uses more energy, making it easier to lose weight and keep it off. “Investing in your muscle mass is like investing your 401(k),” says Kate.
So if you lose 1lb (0.45kg) a week you could hope to reduce your waistline by an inch after four weeks. Dieticians advise that if you eat 500 calories less than your daily requirement you will lose about 1lb every seven days (expect some variation from person to person).
Downtime between workouts (whether you're lifting, doing cardio or training for a sport) is when our bodies have a chance to actually build muscle. Strenuous workouts cause muscle breakdown, while rest allows our bodies to build it back up.
Muscle does not “turn into fat.” Period. There is no process in the human body by which muscle – which is made up of mainly protein, amino acids, and water – transforms itself into adipose (fat). The human body, no matter how amazing it can be at times, cannot magically turn one tissue into another.
There are several research-backed reasons why you might notice a slight weight gain after exercise. These include muscle gain, water retention, post-workout inflammation, supplement use, or even undigested food. In most cases, post-workout weight gain is temporary.
"Muscles grow stronger only if you keep adding resistance," says Pedicini. Two days is plenty. Ideally, you should do weight training at least twice a week. "Two days of full-body training can produce measurable changes in muscle strength," says Pedicini.
Muscle and Cardio
Noticeable changes (2-4 months): More noticeable changes typically occur within several months, including weight loss and muscle tone. Your genetics, muscle fiber makeup, and the quality of your workouts affect your strength if you are well-conditioned.
“You can lift lighter weights, and as long as you lift them with a high degree of effort, they're as good as heavier weights in making you bigger,” he says. Using a home gym machine or even just your own body weight, like with push-ups or lunges, works.
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.
Unhealthy eating is the biggest driver of big bellies. Too many starchy carbohydrates and bad fats are a recipe for that midsection to expand. Instead, get plenty of veggies, choose lean proteins, and stay away from fats from red meats. Choose healthier fats in things like fish, nuts, and avocados.
The article highlights five homemade morning drinks that assist in losing belly fat by enhancing metabolism and promoting fat burning. These beverages include honey-infused lemon water, jeera water, buttermilk or chaas, cinnamon tea, and green tea.