Patience Is a Virtue

Appetizer
Be LESS impatient. Now that you've incorporated resistance training into your fitness plan, you're ready to see some immediate results. Well, don't rush things; Take your time because improvements will come sooner than you think.

Main Course
Most adults can increase their strength by more than 50% within about 2 months after starting a strength training program. Additional progress beyond that is based on using the right techniques and program consistency.

The initial strength improvements that you'll see in the first month or so are mostly due to improved skill and changes in the nervous system. During this time, your body is becoming more efficient. Actual physical muscle changes start after about six weeks, and this phase (called hypertrophy) leads to increased muscle size.

But don't worry, Ladies! I can hear you groaning already because you don't want to be all big and bulky. Regular strength training will NOT make you look like a She-Man. Trust me...Those women are almost always taking some sort of steroids or other supplements because women don't naturally have the hormones necessary to get that muscular.

Dessert
Losing fat and strength training are the two most important things that you can do to alter the muscle definition that you may have inherited. Genetics are the most important indicators of muscle definition (Arrrrggghhh!), but you still have control over the development of your physique.

My family is full of overweight women. Some call themselves "big-boned" and others just consider themselves "thick," but the truth of the matter is that my genetics (on BOTH sides of the family) dictate that I will be hearty (not a frail, petite girl) with a lot of body fat.

If I don't actively work to change my body composition, I already know what Mother Nature will have in store for me. Take a look around your family, and take not of general trends. Then, put together a program that will help you address the problem areas that are most prevalent.

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.