i am 68kg (150 pounds), 175cm (5.75 feet) i work behind the desk and never exercise. i haven't checked the percentage of fat in my body but i am slim with a very small belly when i let it loose. i want to start going to the gym. how long would it take me to start noticing changes and how long will it take me to have this kind of transformation? (assuming my current body is similar to the pic on the left)
It doesn't take that long to see some change. From my experience (though there are guys in here who may now better than me), there are 3 important things you have to consider:
1- Your diet: The easiest way to start is by getting more calories a day. Since you are skinny, it's because you don't eat enough, and you will need more when you workout. There are plenty calorie calculators online that you can use to see how many you need for your goals. Also, getting enough protein is vital to allow yourself to grow.
2- Workout consistency. Try working out at least 3 days a week, or every day, if you prefer, a different body part. You can split your routine like this for example: Monday: Upper body; Tuesday: Legs; Wednesday: Upper body again, and so on. At first you won't be able to this because your muscles will hurt for a few days, but that's normal. If you keep working out and let your muscles recover, you will get in shape soon and you will be able to complete that week's routine.
3- Increase difficulty: you need to increase the weights from time to time as you get stronger, to keep pushing your body to grow.
The key is to never quit. Getting the right amount of food + working out as you should, and you start noticing changes in one week. In a few months you can gain a lot of muscle if you don't quit. I which you the best of luck sir!
It depends it will take at least a month to start showing minimum visible changes and after that your body will gradually show more results. The most realistic time frame if you exercise right with proper form and eat correctly and have the proper motivation is between 3-6 months to a year or more depending on what you want exactly and what the state of your body is when you start.
There are several keys though
Motivation Consistency Proper Form Proper Nutrition Increasing the difficulty, you should be able to at least increase the weight by 5lbs every week if your doing it properly.
Source: studying to be a professional trainer at ISSA.
id honestly say about a month of consistent hard work will start to get u noticeable differences. to get to the 'good body' stage, around 3-6 months depending on where u start off and how ur doing of course.
To make that kind of progress, probably around 6 months to a year depending on how hard you work, how good your diet and routine is, how much sleep you get, your genetics etc. It doesn't matter how long it takes though, anything is better than nothing. Some people become unmotivated because they don't see results quick enough so they just quit and stay fat/skinny which makes no sense.
This is the best lifting programme for a beginner, don't try to go for advanced routines yet thinking you'll get bigger quicker because in fact the opposite is true, you'll get bigger quicker on a beginner routine. You make the most gains when you first start, then eventually you start to hit plateaus, that's when you need an advanced routine where you progress slower.
i wasn't that skinny several months ago but i lost 14 kg (31 pounds) and appetite due to some sadness and marital problems. but i lost my belly fat in the process so i feel better losing that belly. i could gain weight easily but my problem is when i do gain weight it only shows on my face and get a fat belly but arms and legs or shoulders don't seem to change much that's why i preferred to stay at this weight and not gain more. plus i don't have thick bones. so you think eating more to gain weight again help more with building muscles and achieving a nice fit body?
Not just eating more... it has to be eating foods that can actually help you gain muscle while you're working out. So a lot of protein, meat, fish etc.
If you want to tone up it can take as little as a month if you're consistant. If you want a dramatic change, I'd say a year minimum, it's probably a multi year commitment.
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