Regular exercise in combination with a proper diet is an opportunity to get the first visual changes in 3-4 months. Although it is possible to feel fit and alert after a couple of months of training, in some cases even after a month.
The sleep regime, nutrition and stress levels must be taken into account. Physical activity should not be abrupt, and the diet too stringent, otherwise there is a risk of returning to the same condition.
Therefore, the answer to the question, “Is it possible for a beginner to pump up for a couple of months?” is unambiguous – it will not work without harm to your health.
How to achieve the maximum result in 3 months?
Following instructions from the Internet on the type “to lose weight in a week” is not the best option. Ideally, you should develop your own system of training, taking into account individual characteristics and the ultimate goal.
But even without a personal trainer make impressive progress, the main thing is to choose the best exercises and put a realistic time frame. It is desirable that the developed complex involved the maximum number of muscle groups.
Remember: exercise – a stress for the body, but gradually he adapts to them. Progress stops if you do not increase the load and do not change the training program.
A set of exercises usually includes:
warm-up;
cardio;
strength elements.
Massage sessions and swimming in the pool will help to complement the effect.
Can body transformation take a turn for the worse?
During the first workouts there are some unpleasant changes – that is how the body responds to the load that has appeared. There is no need to panic.
- The volume increases. The reason is the following: when actively exercising, the person loses visceral fat first, and then the subcutaneous fat. Muscles add centimeters, but only after the loss of subcutaneous fat does the figure come closer to the desired parameters.
- Swelling occurs. Tearing of the muscle fibers causes inflammatory processes. Gradually, the swelling goes away because the blood brings the restoring microelements to the muscles.
- no relief. There is no sense in waiting for the immediate appearance of noticeable relief. Subcutaneous fat does not decrease rapidly, and while there is fat, the cherished cubes and abs are not visible.
If you constantly worry and wind yourself about gaining weight and extra centimeters, then there is a high probability of abandoning classes. The body rebuilds, give it time.
How not to harm yourself with regular exercise?
Exercise every day with enviable persistence and to exhaustion is not necessary. Otherwise you risk dehydration, stress and exhaustion. In addition, there are the following:
- a feeling of fatigue;
- joint and muscle pain;
- apathy and depression;
- sleep disorders, etc.
To rebuild your body correctly and keep it in a sporty and healthy state is constant work. To feel significant changes, you need to engage all muscle groups. Exercise 3 times a week with breaks of a couple of days.
