I have been working out for about three and a half weeks now, but I see no results. How long will it take?

Thanks,

Mar

I have been exercising every day for the past three weeks, alternating a half-hour of strength training (10-pound weights) with a half-hour of step aerobics. And I have cut down on my junk food intake, but I have not lost a pound. I know I am rushing things a little but I was hoping for a little encouragement from my body. Is it possible that I have lost a pound or two in fat but put it on again in muscle? How quickly does strength training add muscle and hence muscle weight?
Christine

It takes anywhere from eight to 12 weeks to begin to feel and see the effects of an exercise program. You should be doing your cardiovascular exercise three to five times per week for 30 to 45 minutes or more. If that is the case, in three more weeks (that will put you at six weeks), you should feel that your endurance has increased and be able to work out at a higher intensity level for a given period of time. Or you'll be able to work out for longer periods of time. You'll need an additional two to six weeks of consistent training to consolidate your fitness gains.

It's harder to predict when weight training will start to make your body firmer and more muscular. Genetics has a lot to do with it. But it is doubtful whether you've added muscle so early in the game, Christine. For weight loss, you might want to increase the frequency of your aerobic training. Every other day is not that much. While step aerobics may be fun, I prefer pure cardiovascular activities like cycling, walking, using a stepper or rowing machine, or running, because I can do them continuously.

Mar, you haven't outlined your routine for me, but you must include the cardiovascular work I've mentioned above. Weight training won't be the answer by itself. And don't forget to count those pesky little calories.

Please don't be discouraged, ladies; three weeks is no time at all if you consider the fact that you'll be working out and looking good the rest of your lives.

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