When will I be fit?
So, you've committed to getting fit and you’ve got your new runners and fancy new training outfit sorted. You've managed to stick to it regularly for two months, put in some solid workouts, and even dragged yourself out of bed early in the morning and on the weekends! Yet here you are, staring at the mirror and wondering why you don’t have the body of a Victoria’s Secret model yet?
If this sounds like you, don't worry—you're not alone. Many people feel the same way a couple of months into their fitness journey. The truth is, lasting results don't come quickly or in a straight line, and there are several factors at play that might be holding you back.
Let’s break down what might be going on, including the roles of consistency, nutrition, hormones, and age, and how you can fine-tune your approach to get the results you’re working so hard to achieve.
Consistency is always the key
First things first: consistency is the foundation of any successful fitness program. It’s one of those cliches we all hear all the time, but there’s a reason for it—it’s absolutely true. Just because you’ve been going to the gym for two months doesn’t mean your body has fully adapted to the change. Two months might sound like a long time, but when it comes to reshaping your body, it’s just the beginning.
To see real and lasting results, you need to consistently challenge your body over a sustained period. Fitness is about creating a routine that becomes a lifestyle rather than a short-term solution. This doesn’t mean you have to hit the gym every single day; however, aiming for consistency over intensity is key:
Set a workout schedule and stick to it. Aim for 3-5 days a week, depending on your lifestyle and goals. It doesn’t always have to be at the gym. Walking, swimming, cycling – whatever activity you enjoy should be part of your fitness lifestyle.
Celebrate small wins (like lifting heavier weights or running a bit longer) instead of waiting for major milestones.
Accept that it’s a gradual process. Realistically, your body needs several months to begin showing visible changes, and everyone progresses at different rates.
Diet and nutrition: you can’t out-train a bad diet
No matter how hard you train, what you eat plays a massive role in your results. Think of your body as a machine—workouts are when the machine is running, and nutrition delivers the fuel that keeps it running smoothly. If what you are eating isn’t aligned with your fitness goals, it can slow down your progress or undermine it completely.
A few nutritional tips:
Focus on whole foods: Try to stick to nutrient-dense foods—think lean proteins, whole grains, fruits, vegetables, and healthy fats. Avoid relying on processed foods, as they often contain added sugars and unhealthy fats that can hinder your goals.
Balance your macros: Protein, carbs, and fats all play a role in your fitness journey. Protein is essential for muscle repair and growth, carbs provide energy, and fats support hormone function. Striking the right balance depends on your goals, but a balanced diet typically supports sustainable progress.
Hydration is crucial: Proper hydration is often overlooked, but it’s vital for performance and recovery. Water helps transport nutrients, regulates temperature, and keeps your joints lubricated. Try training when you haven’t had sufficient water intake and you will notice the difference – it’s like running the car with no oil!
Avoid drastic calorie cuts: It can be tempting to slash your calorie intake for faster weight loss, but this can actually backfire. Severely limiting your calories can slow down your metabolism, make you feel exhausted, and, eventually, lead to burnout. Focus your attention on choosing healthy wholefood options and you will feel fuller, reduce your cravings and feel better overall when you keep away from processed junk.
If you’re not sure what changes to make, consider tracking your food intake for a few days. This can help you spot any gaps in your nutrition and adjust. Apps like MyFitnessPal or an old fashioned piece of paper and a pen are great for this purpose.
Understanding the non-linear nature of progress
One of the biggest mistakes we all make is expecting our results to happen in a linear fashion. The reality is that progress is rarely, if ever, a straight line. You might experience a few “good weeks” where you feel leaner, stronger, and more energetic. Then, suddenly, the scale doesn’t move for a couple of days or even a month, or your muscles look the same as they did before.
This plateau effect is completely normal and happens to everyone. Your body adapts to the workouts as your fitness improves and sometimes you need to increase weight or intensity to start changing again. Here’s what to keep in mind:
Your body needs time to adjust: Every time you exercise, you’re creating micro-tears in your muscles. They need time to repair, grow stronger, and adapt. This cycle doesn’t happen overnight.
Weight fluctuations are normal: Weight can fluctuate daily due to factors like hydration, sodium intake, or hormone levels. Focus on how you feel, how your clothes fit, and changes in strength or endurance instead of only relying on the scale.
Progress comes in waves: Sometimes, you’ll notice rapid improvements; other times, it’ll feel like nothing is happening. Occasionally, it may feel like you are going backwards. This is part of the process. Stick with it, even when it feels like you’re treading water and you feel frustrated because you are making changes even when it doesn’t feel like it!
Variety is the spice of life
Getting into the groove with your exercise can feel satisfying, but are you really challenging yourself? If you’re repeating the same workout routine without any variation to intensity or the weights you are using, your body might be hitting a plateau. For continuous improvement, you need to challenge your muscles in different ways. The good news? This doesn’t mean you need to spend more time at the gym—it’s all about maximising the time you’re already putting in by mixing things up:
Increase the intensity: Try adding weight, increasing reps, and always work on your form. These small changes can make a big difference.
Change up your exercises: Instead of always sticking to the same program, try different exercises that work the same muscle groups. This keeps your body guessing and engaged.
Incorporate different workout styles: Cardio is great, but so is strength training. And don’t forget flexibility or mobility exercises. A balanced program that includes these components will make you feel stronger and reduce the risk of injury.
Adding variety and challenging yourself can also make your workouts more exciting, which might be just what you need to stay motivated.
Hormones holding you up?
Hormones play a huge role in how our bodies respond to exercise, affecting everything from muscle growth to fat storage to energy levels. If your hormone levels are out of balance, they could be a reason why you’re not seeing the results you expected.
Cortisol: Often called the "stress hormone," cortisol can rise with intense workouts, stress, or lack of sleep. Chronically high cortisol levels may lead to muscle breakdown and fat storage, especially around the abdomen. Learning to manage stress and allowing time for recovery can help keep cortisol in check.
Insulin: This hormone helps regulate blood sugar and influences fat storage. Diets high in processed sugars and refined carbs can lead to insulin resistance, which can hinder fat loss efforts. A balanced diet with lean proteins, healthy fats, and fibre-rich carbs can help improve insulin sensitivity.
Growth hormone and testosterone: Both play key roles in muscle growth and fat loss. Testosterone, for instance, declines with age, especially in men, which can affect muscle development. Strength training and a diet rich in healthy fats and proteins can help support hormone levels naturally.
If you suspect hormones may be affecting your progress, consider speaking with a healthcare professional. Blood work can reveal if you have any imbalances that might be slowing your fitness progress.
Mind and body
One thing that’s often overlooked is the mental aspect of fitness. Fitness isn’t just about changing your body; it’s also about challenging your mind and building a resilient mindset. If you’re getting frustrated because you’re not seeing physical changes, remember that there are mental benefits to training that are just as important.
Enjoy the process, not just the outcome: Fitness isn’t the end point – you need to keep working at it and make it part of your life. By focusing on enjoying the act of working out, you’re more likely to stick with it over the long term.
Celebrate non-physical wins: Improved energy, reduced stress, better sleep, and increased confidence are huge benefits of regular exercise, even if they don’t show up on the scale.
Practice patience: It can be frustrating when you don’t see changes right away but try to reframe your perspective. Every workout brings you one step closer to your goal, even if the results aren’t immediately visible.
When to seek professional guidance
If you’ve tried everything and still aren’t seeing results, it might be time to consult a fitness or nutrition professional. Sometimes, a little guidance can make all the difference. Personal trainers and nutritionists can offer tailored advice, help you refine your goals, and provide accountability:
Custom plans: Trainers can design a program that matches your unique needs and fitness level, ensuring you’re progressing safely. They are also likely to challenge you helping you achieve much more than you can when training on your own.
Form and technique: Poor form can lead to injuries and make your workouts less effective. A professional can teach you proper technique, maximising results.
Nutrition guidance: A registered dietitian can help you create a balanced food plan that aligns with your goals.
Time roles on
Another factor to consider is age, which significantly influences how your body responds to exercise. As we age, our bodies change in ways that can impact fitness results, but that doesn’t mean we can’t make progress—our approach just needs to be a bit more thoughtful:
· Slower metabolism: With age, our metabolism naturally slows down, which means the body burns fewer calories at rest. You might need to adjust your calorie intake or add more resistance training to counteract this.
Reduced muscle mass and bone density: Muscle mass typically decreases with age, making it harder to build muscle and keep fat off. Weight training and weight-bearing exercises are essential for counteracting this decline.
Longer recovery time: Recovery tends to take a bit longer as we get older. You may need more rest days or focus more on stretching and mobility to avoid injury and burnout.
Hormonal changes: Hormones like testosterone, estrogen, and growth hormone naturally decline with age, affecting muscle growth and fat loss. Supporting your body with strength training and balanced nutrition can help mitigate some of these effects.
Understanding how age impacts your fitness journey can help you set realistic expectations. It’s not about working harder but about working smarter—listening to your body, prioritising recovery, and focusing on sustainable changes.
Trust the process
Starting or returning to fitness training is an accomplishment in itself, and the fact that you’re committed for two months (or more) already says a lot about your dedication. Progress may be slower than you’d hoped, but remember, it’s a process that requires patience, persistence, and a bit of self-compassion. There are so many factors influencing how and when you’ll see changes—so stick with it, stay consistent, and keep adjusting as needed.
Remember, fitness is about building a better, healthier version of yourself. Celebrate each step, enjoy the activities you choose to do and know that the results will come with time, effort, and a positive attitude.