ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel


Updated on July 14, 2011

"gain 10 pounds of muscle in a month"..."lose 40 pounds in 4 months"..."have rock hard abs in 5 minutes a day with our device"...

These claims give people the impression that they can have bad exercise and diet habits for years, and then with just 3 or 4 months of commitment to whatever the "program of the month" is to be able to get back into high school shape.

Folks, the truth is, you have to commit...and give it time. How much? Here is what I have witnessed over my personal training career.

When you do a hard workout to challenge muscular growth (research is showing that both a multiple set or single set training protocol works about the same. I prefer a single set protocol, but that is a discussion for another article), you don't gain pounds of muscle, you don't gain ounces of muscle, you gain grams of muscle. In other words, you can get your butt whipped and feel like you made massive gains, but you did not. You gained a little bit. The next workout you gain a little more. The workout after that you gain a little bit more. The truth is, you will train for about 4 to 6 weeks before you begin to see a little bit of tone and definition. If you keep at it, you will see much more noticeable gains in 6 months. I have noticed that it takes about 2 years of consistent effort to radically change the body. At that point, someone can gain about 10 or more pounds of muscle and would have lost anywhere to 15 to 30 pounds of fat, or more. That is when they really look good.

The same thing goes for fat loss. My main concern with new clients is their unrealistic expectations. They expect to lose 10 pounds of fat a month, and lose 40 to 60 pound of fat in six months. It realistically can't happen that fast. Don't forget, a pound of fat is 3500 calories. 3500! To lose 10 pounds of fat in a month, someone would have to lose 35,000 calories! Is that reasonable? Really? If scale weight loss happens that fast, valuable organ and muscle tissue is lost as well.

So, realistically, someone can lose about 1 to 2 pounds of fat a week, while gaining a little muscle every week. Doing both at the same time shows faster results than just focusing on losing scale weight. The body will show changes better, faster. Six months to big changes...2 years to completely reshape the body. Think about it this way...two years out of your life to get in shape really is not a long time, especially if it took your 10 or 20 years to get into the condition you are in.

Just like life, fitness is a journey. Take it one step at a time, and learn to enjoy the process.


    0 of 8192 characters used
    Post Comment

    No comments yet.


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)