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How much time is to pass to see progress??

KimmalyS
KimmalyS Posts: 131 Member
edited November 2024 in Motivation and Support
I have been weight training 2-3 times per week. Workouts usually last for 30-45 minutes. It's been 5 months, with minor progress from what I can see in the mirror.

Replies

  • sardelsa
    sardelsa Posts: 9,812 Member
    What are your goals?
  • KimmalyS
    KimmalyS Posts: 131 Member
    sardelsa wrote: »
    What are your goals?
    to tone up alltogether. Especially to build up my glutes.

  • sardelsa
    sardelsa Posts: 9,812 Member
    edited January 2017
    Ok well not sure about your stats but if you have fat to lose, then make sure you are eating at deficit and following a glute focused strength training program. However, you many not see very much growth eating at deficit.

    If you are close to or at your goal weight you can try eating at maintenance and recomping which will give you more significant results (in terms of glute development).
  • livingleanlivingclean
    livingleanlivingclean Posts: 11,751 Member
    Toning has nothing to do with building muscle - it's about losing fat to make your muscle more defined.

    Have you been in a calorie deficit for 5 months?
  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    Google Bret Contreras and pick a lifting routine. If you feel your weight is ok, eat at maintenance and go for a recomp.
  • KimmalyS
    KimmalyS Posts: 131 Member
    edited January 2017
    Thanks for the feedbacks
  • KimmalyS
    KimmalyS Posts: 131 Member
    edited January 2017
    sardelsa wrote: »
    Ok well not sure about your stats but if you have fat to lose, then make sure you are eating at deficit and following a glute focused strength training program. However, you many not see very much growth eating at deficit.

    If you are close to or at your goal weight you can try eating at maintenance and recomping which will give you more significant results (in terms of glute development).

    I am 5'5 at 130lbs. My main goal is to build muscle, specifically my glutes and to firm up overall. This is a pic from 12/16wrdazikn405e.jpg
  • SymbolismNZ
    SymbolismNZ Posts: 190 Member
    I'd suggest heavier lifting; progressively increase the weight you're lifting and get as near to your maximum when performing exercises. Look into the 5X5 style of weight lifting as that has a lot of good tips and hints around it.

    There is a myth prevalent that lifting heavy weights will lead you to becoming bulky which is untrue, the only way you'll become bulky is if you're lifting heavy weights while eating a much higher calorie intake than you require with a high protein intake.

    If you're keeping your calorie intake the same while you lift heavy, you'll be creating leaner muscle mass which will create the appearance of a leaner body, muscle also burns more energy which will over time slowly change your body composition, removing bodyfat and replacing it with leaner muscle mass.
  • sardelsa
    sardelsa Posts: 9,812 Member
    Ok so definitely looks like recomp is the best option for you. Like @DancingMoosie said, I would look into Bret Contreras' Strong Curves and eat at maintenance.

    Keep in mind, this process can take some time.. can be many months or more to see results.
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