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How long do I have to train before I can see results?

It's common for people to want to see visible results right away, but it is important to acknowledge that there's no fast route when it comes to fitness and weight loss/muscle gain. Aside from training, progress is very much dependent on your diet and various lifestyle factors so it is hard to say exactly when you will notice results. Some see results in as short as 4 weeks, while some only notice changes in 12-20 weeks time.


However, there are a number of things you can look out for to ensure that you're on the right way to achieving your goals:

  • Take care of your diet & lifestyle: Consume a healthy, balanced diet. Eliminate junk food and fast food, eat more greens and proteins (you'll need it to build your muscles), drink plenty of water, and get sufficient sleep. If you're on a weight loss journey, cut down your carbs intake and make sure you're on at least 500kcal calories deficit daily.

  • Set specific goals: Start with small weekly goals, such as drinking 2L water a day, complete 3 workouts a week, get 6-hour sleep everyday. It is a great technique to maintain your motivation and keep you going. We suggest challenging your own personal bests in each workout too.

  • Keep track of your progress: Aside from keeping track of your weight on the scale, take weekly progress photos - it allows you to see even the slightest changes that you may have missed.

  • Be consistent: Consistency is key. Changes in your physical appearance will come with time and is different for everyone. Pay more attention to improvements within yourself - from your energy level, how you feel after each workout, your sleep quality, to even your mood!