How Long Until You See Progress In The Gym?

How Long Until You See Progress In The Gym?

It’s not surprising that EVERYONE wants to see insanely quick progress.

Hell, I am guilty of that myself, if you followed my Instagram back in 2018-2019…

Well you’d know I damn near transformed myself into a WHOLE new person.

While I still do like the idea of radical transformations, it can be pretty discouraging for newcomers.

That’s why I’ve laid out this entire article to follow through with some good ideas.

In the next five minutes you’ll have learned the following:

  • How to set realistic goals for progress
  • Ways to give yourself genuine and FAIR criticism
  • Best practices for holding yourself accountable

What is “reasonable” progress?

Image showing the ups and downs of progress.
The all too familiar ups and downs of progression over time.

I’m going to define reasonable progress as results that should be expected by atleast 80% of people.

I want to get rid of high or low expectation because of people with “great genetics” or rare medical issues.

8/10 people should expect to get results if they do the following:

Depending on your goals, your timeline will vary heavily.

For example, Gaining muscle is biologically slower than losing weight.

Also, losing fat requires more time than “losing weight.”

With this in mind I want to focus on the two most common goals people have in the gym.

We’ll place focus on specific goals in another post.
(Like training for endurance or strength when I’m able to bring in some coaches or athletes in that realm)

Mapping Out YOUR Progression.

I talk pretty regularly to people about realistic LONG-TERM weight loss.

Most of the time, people have an event spring up on them and NEED to see DRAMATIC changes ASAP.

As a result, they’ll adhere to normal weight-loss actions for a little while, then stop.

I talked about what you can reasonably expect to see in terms of weight loss that is SUSTAINABLE here.

That answer typically doesn’t satisfy people.

Well, that answer doesn’t satisfy people until they see first hand how different they look afterwards.

With building muscle it’s just even more of a kick in the gut for some people.

I always tell people to not focus on the number, but to imagine how different they’ll be in a few months.

When you plan your progress it’s important to focus on DOING, not the end goal.

Set out exactly what you’re doing and just do those things irrespective of the day to day.

Imagine that your timeline is TEN times larger than it actually is.

Now, if you did these exact steps for TEN years instead of one, Would you have lost those 50lbs?

Would you have 15lbs MORE of muscle, another 50lbs on your bench-press, a higher vertical?

Obviously you would, so why is one year going to be so futile?

If your timeline is SO sensitive that it demands atypical efforts you have two options.

  1. Learn to better manage your time and resources WHILE you subject yourself to extra hardships.
  2. Miss the goal, learn from your mistakes, and play the long-game anyway.

Giving and Receiving Criticism.

This one I’m teaching you guys while I’m actively practicing myself.

I feel like this will GENUINELY resonate and benefit with all of us.

It took me 23 years to realize something. I was constantly working and always busy, but “NEVER doing enough.”

it was a horrendously painful, yet HONEST self assessment.

In fact a lot of you mentioned that you feel like you’re always busy, but not doing enough.

The reason we feel that way is because we know how much potential we have AND simultaneously how little we work on what we VALUE.

HOWEVER; it is important to recognize that by putting in the work and being PRESENT in what you do, that you are setting yourself up for success.

Apply this to your goals in the gym.

If you want to lose weight and you go through the reasonable bullet points above, you will do so.

If you think it’s NOT fast enough, you need to be fairer to yourself.

Rome was not built in a single day, and like the ancient empire, you are one of the most outstanding and impactful participants in all of human history.

Treat yourself accordingly, firmly, but FAIRLY.

Accountability for your progress.

Not to feed a fed horse here, but my tips are always the same:

  • Take pictures at the start of your journey
  • Write down your goals,
  • remember why they mattered in the beginning
  • Tell at least one person your goal(s).

The pictures will serve as a “proof is in the pudding” sort of deal.

Haven’t made progress in a month? Look at how far you came in the past YEAR.

Think you don’t look as impressive now? Take a look at that shirt that wouldn’t fit you anymore.

Writing down your goals will make you think about why you truly want to do them.

If you really care enough, write them down on multiple notes and stick them in places you frequently see.

Imagine you randomly stumble onto one. Maybe that’s the reminder you needed.

A Summary for you sticklers.

If some of you are more “Practical” and just want generic numbers thrown at you.

Follow the “Reasonable bullet points” listed above.

In 3 months you’ll see small changes for the better.

In 6 months of either wanting more muscle or less fat, you’ll see real progress.

1 Year of Consistency and you’ll be a new person.

This is not the case for anyone taking Pro-hormones, SARMS, or Steroids.

That timeline is MUCH shorter with those involved.

It sounds simple, because it is.

People don’t like simple, they want to imagine it’s complex and hard.

The sad truth is, people just don’t try and that’s why they are stuck.

Until Next Time, Toodles!

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