When will I see results?

Last week we talked about how our brains can limit our true physical capacity and therefore limit our results.  This week we will focus on some other factors that can prevent us from reaching our goals and what we can realistically expect to see as a result of metabolic training. 

According to a recent Gallup poll, nearly 6 out of 10 Americans would like to lose weight.  We know from talking to our participants, that many of you share that same goal.  In fact, the most frequently stated goals are losing weight, losing fat, losing the "gut", and toning up.  All of these goals are achievable, IF we are making lifestyle changes and not sabotaging our efforts with poor dietary habits.

In a prior blog we talked about the importance of reducing stress and getting adequate sleep.  We cannot STRESS enough the significant role that these two factors play in whether or not we are able to lose weight.  Insufficient sleep and stress create higher levels of cortisol in our bodies that make it nearly impossible to lose weight and body fat.  Cortisol not only inhibits weight loss but is a primary culprit in stored belly fat.

How important is sleep?  You have undoubtedly heard our recommendations to not eat right before bedtime and to focus on getting more lean proteins in your diet.  Sleep is so important that we will encourage you to bend these two rules just to get a better night's rest.  If you have difficulty falling asleep at night, try moving your meal a little close to bedtime and go slightly heavier on your carbs.  This will likely make you drowsy and enable you to fall asleep faster.  When your sleep patterns improve, you can shift your eating habits back to the recommended guidelines. 

In order to maximize your benefits from metabolic training you need to include cardiovascular exercise at least 3 other days per week.  This exercise does not have to be intense, and in fact, if you are having difficulty sleeping and you have high stress levels in your life, intense cardio can produce more physical stress on your body which will be counterproductive.  If you fall in this category, your cardio activity should be leisurely walking.  If you can walk with a friend or loved one and talk as you walk, that's even better.  If you are getting sufficient sleep and are not dealing with high stress, your cardio can be moderate intensity on most days with a high intensity interval workout once per week. 

Going back to the original question...  when will I see results?  Most participants in metabolic training start to notice slight body composition changes within 2 or 3 weeks.  You may notice that your clothes are not as snug, or you may start to see some muscle definition.  It is common to start experiencing these changes before you actually experience any weight loss.  And as mentioned above, whether or not you experience weight loss and belly fat loss, are highly dependent on additional factors. 

So does that mean I should give up if I have high stress levels in my life that cannot be changed or controlled right now?  Definitely not!  We know that a powerful motivator in staying with an exercise program is visible, measurable results.  But there are many positive changes happening in your body that you cannot see.  Your heart is getting stronger which reduces your risk of cardiovascular disease.  You are likely reducing your cholesterol, blood pressure, and your risk of diabetes and certain cancers.  Your are strengthening your bones and improving your balance and flexibility.  In short, you are improving your quality of life and the likelihood that you will be able to continue doing the things you enjoy.