Week 1: Establishing baseline fitness (cardiovascular and strength) to set a path towards achieving your goals. Due to hormone release you may feel more energetic than normal and motivation is high during your first week.
Week 2 & 3: Focussing on establishing levels, coaching on new exercises and techniques, possibly increasing your levels of exertion as your body begins to increase its efficiency.
Week 4: Around the fourth week, your body begins to go through changes at a cellular level. In simple terms, your cells within your muscles and organs are ‘learning’ how to become more efficient during exercise (resulting in increased ‘fitness’). While the cells are learning and changing, your body is using energy even while at rest i.e. at your office, while sleeping etc. During this process, you may feel ‘flatter’ in terms of energy levels and motivation. Be assured though that this process is normal and indeed a significant step forward in achieving your results i.e. a faster metabolism which will play a major role in weight loss, increased fitness etc.
Weeks 5 & 6: Having persevered through the ‘tough week’ at week four, during the ensuing weeks you may begin to see and feel the results of your hard work. In general, the first improvement you will notice is increased general fitness i.e. you are able to work at a higher intensity than when you commenced exercise and your current levels and speeds on machines will now feel comfortable, so your trainer will set new levels and speeds for you. Your clothing is likely to be looser fitting due to shrinking girth measurements, you now notice some visible changes to your body shape and your motivation increases simultaneously.
Weeks 7 & 8: Your overall fitness continues to improve. You will also notice ongoing body shape changes i.e. body fat reduction and increased lean muscle mass (muscle definition and toning).
Weeks 9 & 10: You may notice a significant improvement in your recovery i.e. you are able to move from one exercise to the next with less ‘break time’ between. Your overall fitness continues to improve at a steady rate.
Weeks 11 & 12: Congratulations, you have now formed an ‘exercise habit’ and you are well and truly on your way to living your best life!
COACH G
* General guide only. May vary from person to person. Speak to your fitness coach for further information.
Week 2 & 3: Focussing on establishing levels, coaching on new exercises and techniques, possibly increasing your levels of exertion as your body begins to increase its efficiency.
Week 4: Around the fourth week, your body begins to go through changes at a cellular level. In simple terms, your cells within your muscles and organs are ‘learning’ how to become more efficient during exercise (resulting in increased ‘fitness’). While the cells are learning and changing, your body is using energy even while at rest i.e. at your office, while sleeping etc. During this process, you may feel ‘flatter’ in terms of energy levels and motivation. Be assured though that this process is normal and indeed a significant step forward in achieving your results i.e. a faster metabolism which will play a major role in weight loss, increased fitness etc.
Weeks 5 & 6: Having persevered through the ‘tough week’ at week four, during the ensuing weeks you may begin to see and feel the results of your hard work. In general, the first improvement you will notice is increased general fitness i.e. you are able to work at a higher intensity than when you commenced exercise and your current levels and speeds on machines will now feel comfortable, so your trainer will set new levels and speeds for you. Your clothing is likely to be looser fitting due to shrinking girth measurements, you now notice some visible changes to your body shape and your motivation increases simultaneously.
Weeks 7 & 8: Your overall fitness continues to improve. You will also notice ongoing body shape changes i.e. body fat reduction and increased lean muscle mass (muscle definition and toning).
Weeks 9 & 10: You may notice a significant improvement in your recovery i.e. you are able to move from one exercise to the next with less ‘break time’ between. Your overall fitness continues to improve at a steady rate.
Weeks 11 & 12: Congratulations, you have now formed an ‘exercise habit’ and you are well and truly on your way to living your best life!
COACH G
* General guide only. May vary from person to person. Speak to your fitness coach for further information.
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