How Long Does It Take to Get in Shape?

How Long Does It Take to Get in Shape?

You must have heard about different products or fitness regimes that claim to lose weight fast. But how long does it take to get in shape? There is no perfect rule to lose weight or get back in shape quickly. It all depends upon your age, height, sex, goals, weight, and endurance.

You will not see fitness miracles overnight. It takes time to see the long-term results. The weight you lose within days – regained quickly. It is water weight. To lose fat, you need to focus on adopting a few lifestyle changes, eating habits, and exercise routines.

Your goals matter a lot

How long does it take to get in shape depends upon your goals. A person used to strenuous workouts or a hard exercise routine will achieve its goals faster than beginners.

Experts say that before achieving your goals: you need to feel better. After 2-3 weeks, people start feeling better. They start seeing the results – it keeps them motivated, and they keep on coming back. This overall phenomenon helps them to achieve their goals faster.

If you haven’t worked out for years, you will be required 2-3 months to get the endurance. On the other hand, a person performing exercise regularly will only require 6-8 weeks to get the fitness benefits.

Consistency with your diet plans and exercise routine will help you achieve your goals even within a year.

The disadvantage of fast results

People love to drop their pounds and burn fat faster. But this is not how it works. From brain signaling to hormones – everything inside your body adapts with a slight change in diet and exercise routine. When you drastically cut down your calories, you do more harm to your body.

Your body starts burning the muscle mass. It will cause damage to your body because of burning more protein instead of fats. Fast weight loss will also lower your metabolic rate. As a result, the weight you lose will be regained within no time.

Also, it is important to remember that your muscles need a resting period to get the recovery.

You must have noticed that your muscles get stronger and toned when you are not exercising. It is because of the time you have given your muscles to repair. That is the reason, most gym trainers recommend exercising 5 days a week. The remaining two days are for muscle repairing.

The right rate of fitness

Ideally, no one should aim to lose more than 2 pounds per week. It is an ideal weight loss strategy as it will not damage your lean muscles.

Some people start noticing the change in their body even after shedding a few pounds. This is because of reducing the intake of junk or processed food. They will see a significant reduction in bloating.

It is recommended to stay active for 4-5 days per week for 50-60 minutes of aerobic exercise. There should be a gap between your gym or exercise sessions for muscle repairing.

Also Read: How Many Calories Should I Eat per Day to Lose Weight?

Eat right at the right time

Most people claim to have low energy while their workouts. This is because they do not eat right at the right time.

A person must take 200-300 healthy calories to perform better. It is ideal to take a glass of fruit smoothie or shake before going for a walk. Having a banana or a fruit salad bowl will also provide enough energy for your exercise.

Take plenty of fluids to stay hydrated. Eat a healthy breakfast to get enough energy for the rest of your day.


Instead of relying on the weighing scales, it is ideal to stay healthy and motivated. You can always accelerate your weight loss results safely by increasing your workout intensity, taking more protein, properly fueling your body, and focusing on strength training.

Give time to your body to get full recovery and switch workouts up after 6-12 weeks. It will prevent your body from getting adapted to the same exercise routine.

How long does it take to get in shape depends upon many factors. It is ideal to lose weight by eating right and adopting lifestyle changes. These results are long-term, and your weight will not come back quickly.

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