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Speaker 1: Hi, and welcome back to bounce forward with me, Tif Hole,

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Speaker 1: I'd like to acknowledge the traditional custodians of the land

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Speaker 1: on which I'm recording this podcast, the warundry people of

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Speaker 1: the cooler Nation.

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Speaker 2: I pay my respects for elders past and present.

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Speaker 1: Chloe popped up and said, Hey, Tif, I've tried a

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Speaker 1: few different workout plans and I've noticed a lot of

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Speaker 1: them go for twelve weeks or challenges are always around

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Speaker 1: that twelve week mark.

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Speaker 2: Is there a reason for this?

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Speaker 1: Is it better to do something over three months or

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Speaker 1: does it actually help your body.

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Speaker 2: Get used to it?

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Speaker 1: Ah?

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Speaker 2: Great question, Chloe.

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Speaker 1: And yes, it all comes down to building habits and

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Speaker 1: getting results, doesn't it. Your body isn't going to change

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Speaker 1: in a week, and you're not going to build a

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Speaker 1: habit in a week. So the three month mark is

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Speaker 1: pretty pivotal in creating a habit and getting some type

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Speaker 1: of result that's going to keep you motive and builds

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Speaker 1: some momentum. So establishing a new fitness routine and making

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Speaker 1: it a consistent part of your lifestyle takes effort and

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Speaker 1: usually a couple of months. While the exact timeframe it

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Speaker 1: can vary from person to person research and expert recommendations

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Speaker 1: really do suggest that sticking to something for a length

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Speaker 1: of time will help establish a new routine and a habit.

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Speaker 1: And once you've got that habit, then you don't have

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Speaker 1: to rely on discipline or motivation. You are just it's

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Speaker 1: like brushing your teeth. So let's break it down a

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Speaker 1: little bit. One to three months minimum is building the habit.

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Speaker 1: So the initial phase, I think, like you're talking about,

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Speaker 1: does it get your body used to it? Weeks one

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Speaker 1: to four is a period where you're getting accustomed to

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Speaker 1: a new routine. You're facing initial challenges. There's muscle soreness, fatigue,

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Speaker 1: you're adapting to a new schedule. It's going to be

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Speaker 1: the toughest week one to four. But then magically, in

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Speaker 1: weeks five to eight, you've got that habit formation. Your

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Speaker 1: consistency has been good, you're regularly performing your fitness routine

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Speaker 1: or whatever challenge you're doing. Motivation may fluctuate and may

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Speaker 1: go up and down and disappear come back, but you're

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Speaker 1: committed and you're pushing through that any initial resistance and

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Speaker 1: you're finding that, oh my goodness, it's kind of getting easier.

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Speaker 1: Then you've got the early adaption phase. From week nine

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Speaker 1: to twelve, your body begins to adapt to the new routine.

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Speaker 1: It's starting. You're starting to see improvements in strength, for example,

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Speaker 1: endurance and overall fitness, and the routine is becoming more

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Speaker 1: familiar and it's integrating with your daily lifestyle, which is

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Speaker 1: super important. You're making it fit into your lifestyle and

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Speaker 1: it's working for you, so that's really important. Three to

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Speaker 1: six months, this is the time where you want to

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Speaker 1: reinforce the routine, so you've got consistency and progress.

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Speaker 2: Months three and four.

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Speaker 1: By this time, your fitness and your strength, you're feeling

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Speaker 1: like it's less of an obligation and you're starting to

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Speaker 1: set more specific goals and you're tracking your progress and

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Speaker 1: you're seeing results. And then months five and six, you

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Speaker 1: know you might hit a plateau and it's a good

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Speaker 1: time to adjust your routine. But just know that, hey,

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Speaker 1: this is the overcoming plateau phase. I was expecting this,

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Speaker 1: So incorporate new exercises, increase intensity, you know, adjust your routine,

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Speaker 1: and then just keep going. Six to twelve months, you've

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Speaker 1: got long term integration, you've got sustained commitment.

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Speaker 2: The routine is now well established. In your lifestyle.

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Speaker 1: You should feel confident in your abilities and clear understanding

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Speaker 1: of what works best for your body, which is really

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Speaker 1: really important. So you know that you're going to get results,

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Speaker 1: so it's easier to stick and adhere to it, and

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Speaker 1: then you've got the lifestyle integration. By twelve months, your

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Speaker 1: fitness routine is fully integrated. You might go to the

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Speaker 1: gym before work at six am every day.

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Speaker 2: This works for you.

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Speaker 1: It becomes part of your identity, something that you do automatically,

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Speaker 1: and the period is crucial for cementing the routine as

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Speaker 1: a long term habit. It's really really important. I wanted

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Speaker 1: to talk about a little bit about tips for establishing

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Speaker 1: a new fitness routine because it's hard. I get it

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Speaker 1: really hard. So you want to start with setting some

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Speaker 1: clear goals. Define what you want to achieve, whether it's

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Speaker 1: weight loss, muscle gains, improved endurance, overall health. You know,

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Speaker 1: being able to put your socks on without a saw

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Speaker 1: back in the morning, little things, right, What are your

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Speaker 1: specific clear goals, And you want to start small with stuff,

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Speaker 1: but you can build on. Begin with manageable workout, something

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Speaker 1: that you're actually going to ace straight away. And generally

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Speaker 1: you can then increase intensity and duration, but something that

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Speaker 1: you're going to just do easily straight off so you

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Speaker 1: don't feel defeated, or it's easier to go back the

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Speaker 1: next day. Basically, then you have to stay consistent, and

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Speaker 1: this is the hardest part. Even small, regular efforts are

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Speaker 1: better than sporadic, intense sessions. So even if you go

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Speaker 1: to the gym and you just do ten minutes and mobility,

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Speaker 1: that's better than just skipping the gym and going back

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Speaker 1: on Friday. Say it's a Tuesday, right, So you have

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Speaker 1: to stay consistent. It's really really tough, but this is

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Speaker 1: what's going to be the building blocks to integrating it

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Speaker 1: as part of your life and you don't even notice it.

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Speaker 1: Then you've got to choose activities that you enjoy. So

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Speaker 1: you know, if you're not a gym person, then maybe

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Speaker 1: you join a run club. If you're not a runner,

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Speaker 1: then maybe you think, oh, you know what, I've really

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Speaker 1: liked some dance classes, some zumba. Maybe that's me. I

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Speaker 1: love music. You know, find the right fit for you

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Speaker 1: and you're going to stick at it. Then you want

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Speaker 1: to track your progress, progress keeps you motivated, track it,

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Speaker 1: track your weights, track oh you know, I was doing

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Speaker 1: a dead lift of ten kilos and now I can

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Speaker 1: deadlift sixty kilos like it's an incredible jump, and you

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Speaker 1: will feel so motivated by this.

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Speaker 2: Also, stay flexible.

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Speaker 1: This is a big tip because you know, be adaptable

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Speaker 1: and willing to make changes. You might hit plateaus, you

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Speaker 1: might have something that doesn't suit you, you might have

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Speaker 1: a busy week at work, and you've got to be

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Speaker 1: able to adapt and stay flexible. And then my most

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Speaker 1: important one is about seeking support. Have a workout buddy

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Speaker 1: or join a fitness group that can provide that accountability.

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Speaker 1: So you know, my techs our online community, we do

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Speaker 1: wealthies workout selfies, take a photo after we've done a workout,

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Speaker 1: and we put in the community and it's accountability. It's

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Speaker 1: like I did that workout, here's the here's the proof,

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Speaker 1: and like even now with all these gim wealthies and stuff,

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Speaker 1: did the workout actually happen if you didn't take a photo.

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Speaker 2: You know, you've got to be accountable.

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Speaker 1: You've got to have that workout buddy or that person

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Speaker 1: that you text or who does the workout. It spots

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Speaker 1: you who's there for you. So it's really important to

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Speaker 1: have that support. But remember that you know it takes

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Speaker 1: It takes everyone shorter or longer time to establish fitness routine,

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Speaker 1: but the key is persistence and making fitness a priority

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Speaker 1: in your life.

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Speaker 2: Results.

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Speaker 1: You know, if we're talking results, initial phase, like you said,

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Speaker 1: twelve weeks, Yes, the initial phase for results is three

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Speaker 1: months because you've got that neuromuscular adaptations week one to four.

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Speaker 1: In the first few weeks, most strength gains come from

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Speaker 1: neuromuscular adaptations. Your body becomes more efficient at recruiting muscle fibers,

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Speaker 1: and you start to see some initial strength increases. But

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Speaker 1: from weeks five to twelve, for example, you've got early

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Speaker 1: muscle hypertrophy, and during this period actual muscle growth begins.

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Speaker 1: And this phase often involves noticeable improvements in muscle, in tone,

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Speaker 1: in strength, and the changes could be subtle, but you're like,

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Speaker 1: I'm seeing changes right Then, the intermediate phase of three

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Speaker 1: to six months, you're going to get consistent gains with results.

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Speaker 1: You're going to with consistent training and proper nutrition, you'll

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Speaker 1: start to see significant muscle growth and the period is

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Speaker 1: crucial for establishing a solid foundation for improving overall muscle muss.

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Speaker 1: So by six months you're killing it. Then the advance phase,

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Speaker 1: which I call it is the six to twelve months

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Speaker 1: and beyond, you've got steady progress, You've got muscle growth continues,

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Speaker 1: but the rate may slow down compared to those initial months,

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Speaker 1: but the focus shifts to progressive overload, increasing the weights,

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Speaker 1: increasing the resistance, varying your workouts to prevent plateaus. Right,

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Speaker 1: and then you've got long term development. The twelve months

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Speaker 1: and beyond, you're set because your muscle growth becomes noticeable,

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Speaker 1: your metabolism has changed, and you can achieve more defined

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Speaker 1: and muscular physique with just continued, consistent effort. So you know,

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Speaker 1: there's other factors that influence muscle growth and results, such

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Speaker 1: as genetics, you're training intensity, your nutrition, your rest.

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Speaker 2: Recovery, hormone factors. But at the end of the.

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Speaker 1: Day, if you start out, like coming back to your question,

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Speaker 1: with twelve weeks, you're going to get that initial phase

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Speaker 1: of that muscle adaptation phase. You're going to get some

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Speaker 1: consistent habit formed practices, You're going to start to see

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Speaker 1: some kind of results that's going to give you motivation.

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Speaker 1: So twelve weeks is definitely a great place to start,

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Speaker 1: but don't stop you've got to keep going, you've got

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Speaker 1: to keep consistent, and then you will definitely just right

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Speaker 1: at home. It'll be it will only get easier, but

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Speaker 1: twelve weeks bare minimum.

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Speaker 2: Thanks so much for listening to Bounce Forward.

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Speaker 1: I love having your company, So please DM me on

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Speaker 1: Instagram at tip haul Underscore XO and let me know

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Speaker 1: what topics you'd love me to cover. Don't forget to

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Speaker 1: rate and review me on your podcast out Speak soon.

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Speaker 2: Happy days,