How Long Does It Take To Get In Shape

Overview

Every day, thousands of people search online for the exact time it takes to get in shape.

This quest often leads to misleading answers and false claims made by companies that put financial profit above anything else.

In reality, the answer to this question is complicated and multifactorial. In other words, there are too many variables in the equation to precisely answer the question.

However, we will do our best to give you a legitimate time-window in which you can expect to see considerable physical changes in your body.

Before we answer our main question, let’s see what it takes to get in shape:

What does it take to get in shape?

Anyone who has a fitness goal must ask him/herself whether they’re ready to plan and put in the work to achieve those goals.

This section will cover some of the integral steps that you need to take in order to reach the finish line.

1. Set your goals

This step must occur before starting your fitness journey since it’s crucial to know what you’re chasing after.

The primary goals in your mind should be short-term, meaning that you’ll be able to achieve them in a matter of days to keep your brain motivated, which will help you stay on track.

Whenever you go to the gym, you need to make sure that you have a list of goals to achieve in the next 1-2 hours.

This also applies to your dietary choices, the physical activity you get outside of the gym (e.g., walking, cycling), and the rewards you’ll give yourself when you achieve a set of goals.

Whenever you complete a task, cross it off your list.

Consequently, the pleasure center in your brain (i.e., nucleus accumbens) will get stimulated to help you reach the next goal.

2. Be realistic

Most beginners make the mistake of setting the bar too high when they start working out, only to be faced with weeks of fruitless efforts. For this reason, one must keep their expectations realistic before embarking on any new goal.

This includes considering short-term and long-term expectations without inflating them.

Believing that going to the gym for two weeks will melt all the fat and give you that ripped physique you’ve been dreaming about is just too unrealistic, and it will end up with you going back to old, unhealthy habits (e.g., junk food, sedentary lifestyle).

3. Control your cravings

The brain’s main function is to prevent any uncomfortable sensations and keep you in your comfort zone.

This means that if you eliminate certain habits or foods from your daily routine, the body reacts by making you crave those addictions.

In this situation, you must fight those urges by distracting yourself with other activities, such as yoga, meditation, exercise, or music.

4. Don’t obsess about your weight

The number that appears on the scale is often a source of anxiety and self-destructive thoughts that stand between you and your goals.

If you are trying to get in shape, and the numbers on the scale are freaking you out, you need to steer clear from this damaging habit.

Keep in mind that as long as you’re eating healthy, exercising regularly, and sleeping for sufficient hours, you don’t have to obsess about the scale anymore.

5. Involves someone else

Involving a family member or a close friend in your fitness plans can be beneficial.

For instance, if you wake up one feeling like you’re too lazy to hit the gym, there is a higher probability that you’ll end up working out if a family member or a friend will come by your house, asking you to get ready.

You can use this trick to achieve other goals, and it will always work like magic!

How long does it take to get in shape?

Answering this question depends on what you mean by ‘getting in shape’.

Whether you’re looking to lose weight, build muscles, or get stronger will decide how long it takes you to get there.

Additionally, your initial status (e.g., height, weight, body type, body composition) will also play an important role in determining the duration of the journey.

As a general rule of thumb, you’ll start feeling different about your body after the very few training sessions. This could be within the first two weeks of your journey.

What does this mean?

Well, it simply means you’re less likely to get out of breath when climbing the stairs or running to catch the subway. These small changes will give your brain a boost in motivation to help you chase after the bigger goals.

Moreover, the initial boost in neurotransmitter and hormonal activity will optimize your mental health, making you feel happier and more satisfied.

According to Nikki Glor, creator of NikkiFitness videos, sedentary people who are trying to get in shape take around 2 months (exercising most days of the week) to reach a moderate level of fitness.

After 3-4 months of starting your journey, you will definitely witness some bigger changes, including less fat depositions in your abdominal region and chest, bigger arms, and higher endurance in the gym.

If you’re after specific strength goals, it will take about the same time.

For instance, if you’re quite familiar with cardio training, but you want to add more muscle mass, it will take you 2-3 months to get the hang of strength training and start seeing results.

Finally, people often ask about the time it takes to develop a ripped body.

According to some personal trainers, most trainees take around 12 months to become shredded with visible pecs and a six-pack.

Takeaway message

Getting in shape is a complex process that requires a lot of hard work and determination balanced by taking healthy and reasonable lifestyle choices.

Hopefully, this article managed to shed some light on this important topic and answered some of the questions you had.

If you have anything that you want to add, please don’t hesitate to share your thoughts in the comment section below.