3 months into working out but no visible changes
I've been doing 30 minutes of treadmill + weights every day, but my weight hasn't budged. Though my clothes do feel a bit looser? That means the effects are building up, right? How long did it take for you guys to notice changes?
5 answers
Yeah, if your clothes get looser, that means it's working. Even if your weight stays the same, that can happen if you gain muscle and lose fat.
Exercise intensity matters more than doing 30 minutes every day. If you repeat with the same weight, your body adapts and the effect disappears. After 3 months, it's time to apply progressive overload. And get an InBody test. What matters is how much your body fat percentage dropped, not your weight. Also take photos monthly under the same conditions and compare. That's the most reliable. Clothes getting looser is already a sign of change, so keep it up.
Well, isn't 30 minutes of weight training a day not enough to build muscle? Exercise intensity is what matters.
At the 3-month mark, my weight stayed the same, but my clothes got looser. Guess that was the phase where I was gaining muscle and losing body fat. By month 5, people started asking if I'd lost weight. Now I'm 2 years in, and the first 3 months are definitely the most frustrating — you don't see any changes. Don't give up and keep at it. But you do need to keep increasing the intensity.
I notice my waist circumference starts changing around the 6-week mark. But if you only do 30 minutes on the treadmill every day like the post says, that's just cardio, right? It's hard to expect muscle gain from that. You should also do proper split weight training.