{"id":10842,"date":"2020-10-27T21:28:14","date_gmt":"2020-10-27T21:28:14","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=10842"},"modified":"2025-10-10T17:11:29","modified_gmt":"2025-10-10T17:11:29","slug":"how-long-does-it-take-to-get-into-shape","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/","title":{"rendered":"How Long Does it Take to Get into Shape and How Should You Go About it?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/#How_Long_Does_it_Take_to_Get_into_Shape\" >How Long Does it Take to Get into Shape?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/#How_Long_Does_it_Take_to_See_Results_from_Working_Out\" >How Long Does it Take to See Results from Working Out?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/#1_Age\" >1. Age\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/#2_Sex_and_Muscle_Mass\" >2. Sex and Muscle Mass<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/#3_Genetics\" >3. Genetics\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/#4_Health_Issues\" >4. Health Issues<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/#5_Amount_and_Intensity_of_Physical_Activity\" >5. Amount and Intensity of Physical Activity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/#6_Diet\" >6. Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/#7_Behavioral_and_Psychological_Factors\" >7. Behavioral and Psychological Factors<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/#8_Medication_and_Sleep\" >8. Medication and Sleep<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/#How_Long_Does_it_Take_to_Get_into_Really_Good_Shape\" >How Long Does it Take to Get into Really Good Shape?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/#How_Do_I_Start_Exercising_After_Years_of_Inactivity\" >How Do I Start Exercising After Years of Inactivity?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/#How_to_Start_Working_Out_to_Get_in_Shape\" >How to Start Working Out to Get in Shape<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/#Consult_Your_Doctor\" >Consult Your Doctor<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/#Think_About_Your_Plans_and_Set_Realistic_Goals\" >Think About Your Plans and Set Realistic Goals\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/#Design_a_Balanced_Routine\" >Design a Balanced Routine\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/#Start_Slowly\" >Start Slowly\u00a0\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/#Make_It_Fun\" >Make It Fun\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/#Get_the_Right_Equipment\" >Get the Right Equipment\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/#Allow_Time_to_Rest\" >Allow Time to Rest\u00a0\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/#What_Is_a_Good_Starting_Workout_Routine\" >What Is a Good Starting Workout Routine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/#Can_You_Get_in_Shape_from_Just_Diet\" >Can You Get in Shape from Just Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/#What_Are_the_Benefits_of_Getting_into_Shape\" >What Are the Benefits of Getting into Shape?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/#Can_you_get_in_shape_in_30_days\" >Can you get in shape in 30 days?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/#Is_it_realistic_to_lose_10_pounds_in_a_month\" >Is it realistic to lose 10 pounds in a month?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/#Is_30_minutes_of_working_out_a_day_enough\" >Is 30 minutes of working out a day enough?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/#Can_you_lose_weight_dancing_in_your_room\" >Can you lose weight dancing in your room?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/#Should_I_work_out_on_an_empty_stomach\" >Should I work out on an empty stomach?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/#How_long_does_it_take_to_get_into_shape_with_cardio\" >How long does it take to get into shape with cardio?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/#How_long_does_it_take_to_get_into_shape_running\" >How long does it take to get into shape running?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/#How_many_days_a_week_should_I_work_out_to_lose_weight\" >How many days a week should I work out to lose weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/#How_long_does_it_take_to_gain_muscle\" >How long does it take to gain muscle?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">How long does it take to get into shape and how should you go about it? Unfortunately, due to many popular fad diets and unrealistic workout programs, many people believe that it\u2019s incredibly easy to get into shape. The desire to get in shape can be a reality for you, but it\u2019s important to remember that the process will take a while &#8211; and will very likely be longer than what such diets and exercise programs promise.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_long_does_it_take_to_get_into_shape&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_long_does_it_take_to_get_into_shape\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want to see this journey to the end and succeed, the desire to be in better shape should be your motivation. Timeline does matter as a way to measure your progress, but it should be something reasonable &#8211; otherwise, you\u2019re likely to become frustrated and quit.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keep reading to learn about how long it takes to lose weight, dietary tips to help you achieve your goal, and how to start exercising to make this goal possible.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Does_it_Take_to_Get_into_Shape\"><\/span><b>How Long Does it Take to Get into Shape?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The definition of \u2018getting into shape\u2019 differs from one person to another. <\/span><span style=\"font-weight: 400;\">To some, it can mean getting chiseled abs and big muscles, while others will be content with simply shedding some weight.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Regardless of the individual definition, many people who want to get in shape primarily want to feel stronger and healthier and be able to look in the mirror and like or be proud of what they see.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While you may want a simple answer to the question of how long it will take you to get in shape, the answer is not as straightforward as you might hope.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Does_it_Take_to_See_Results_from_Working_Out\"><\/span><b>How Long Does it Take to See Results from Working Out?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Let\u2019s assume that your definition for getting in shape is losing those extra pounds. How long will it take you to see results from working out? As stated above, this question is rather complicated as factors that affect body weight and the rate of weight loss differ from person to person. These factors include (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK221834\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0026049520302523\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.niddk.nih.gov\/health-information\/weight-management\/adult-overweight-obesity\/factors-affecting-weight-health\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Age\"><\/span><b>1. Age\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Human beings naturally start to lose muscle mass after the age of 30. Every decade after 30 you may end up losing approximately 3 to 5 percent of your existing muscle mass (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/preserve-your-muscle-mass\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). This is known as age-related sarcopenia and is associated with physical frailty and an increased risk of morbidity (chronic diseases), in addition to all-cause mortality (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6202460\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Having a higher muscle mass is associated with faster weight loss as muscle tissue burns more calories than fat tissue. Having less muscle mass as we age may be why many people experience more difficulty losing weight as they get older.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, according to research, it\u2019s not a lost cause. In a study published in the <\/span><i><span style=\"font-weight: 400;\">International Journal of Environmental Research and Public Health<\/span><\/i><span style=\"font-weight: 400;\"> in 2022, researchers found that after participating in a 12-month <a href=\"https:\/\/betterme.world\/articles\/weight-loss-programs-for-women\/\">weight loss program<\/a>, those aged:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">18\u201329 reduced 16.5% of their body mass<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30\u201339 reduced 16% of their body mass<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">40\u201355 reduced 15.9% of their body mass<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">The differences between age groups were so small that researchers concluded age didn\u2019t affect the effectiveness of the weight loss program (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9566561\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_long_does_it_take_to_get_into_shape\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/Banner-Mood-Walking-2-2.png\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Sex_and_Muscle_Mass\"><\/span><b>2. Sex and Muscle Mass<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As stated above, muscle mass plays an important role in calorie burning, especially while at rest. Ordinarily, men have more muscle mass than women, and women tend to have more fat stores in the body. Due to the extra muscle, men may burn more calories at rest, which can contribute to faster fat and weight loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The amount of muscle mass in the body also affects people of the same sex.\u00a0 A woman who has more muscle mass may find she loses weight faster than a woman of the same height and weight who happens to have less muscle and more fat.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Genetics\"><\/span><b>3. Genetics\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Unfortunately, the genes you inherited play a part in determining how fast or slow you can lose weight &#8211; and even how fast you can gain it. If one or both of your parents are predisposed to being overweight or obese, you may find that you quickly gain weight and find it difficult to lose it.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_long_does_it_take_to_get_into_shape\">Start using our app and watch the magic happen<\/a>.<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Health_Issues\"><\/span><b>4. Health Issues<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Some people take longer to get in shape due to underlying health issues that may be undiagnosed. People who suffer from chronic stress, depression, and other mental health issues and those with hormonal issues such as PCOS, Cushing\u2019s syndrome, or hypothyroidism may find their weight loss progress to be slower than they hoped.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Amount_and_Intensity_of_Physical_Activity\"><\/span><b>5. Amount and Intensity of Physical Activity<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Being more active goes a long way toward helping with weight loss as it helps you burn more calories than if you lead a sedentary life. However, a person who chooses to exercise by walking 30 minutes a day three times a week and a person who power walks for 45 minutes a day five times a week may lose weight at different rates. The more intense and longer your workout, the more calories you will burn, which can mean faster weight loss.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Diet\"><\/span><b>6. Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The saying \u2018you can&#8217;t out exercise a bad diet\u2019 has some truth to it. When it comes to weight loss, your diet matters a lot, probably more than how much you exercise. You can work out twice a day 5 times a week, but if you\u2019re eating too many calories, your weight loss progress will remain slow. For weight loss to occur, you must eat a healthy, balanced diet and achieve a <a href=\"https:\/\/betterme.world\/articles\/calorie-deficit-diet-plan\/\">calorie deficit<\/a> by eating fewer calories than you burn.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_long_does_it_take_to_get_into_shape\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/apple.png\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_Behavioral_and_Psychological_Factors\"><\/span><b>7. Behavioral and Psychological Factors<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A study published in <\/span><i><span style=\"font-weight: 400;\">Current Obesity Reports<\/span><\/i><span style=\"font-weight: 400;\"> stated that overlooked eating behaviors such as emotional eating, disinhibition, restraint, perceived stress, and behavioral factors such as motivation, self-efficacy, locus of control, and self-concept, in addition to major life events can affect the success of weight loss interventions (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s13679-023-00511-6\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"8_Medication_and_Sleep\"><\/span><b>8. Medication and Sleep<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Some medicines may affect your metabolism or hormone levels, which will make you burn fewer calories or make you hungrier. This can push you out of your calorie deficit and will make weight loss that much harder.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How much sleep you get also affects weight loss as less sleep increases the tendency to eat, and the higher the chances will be of you choosing high-calorie foods and beverages. This can derail weight loss and increase the risk of weight gain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">From all of these factors, it can be seen that it\u2019s impossible to tell how long it will take you to lose weight and get in shape. However, the <\/span><i><span style=\"font-weight: 400;\">CDC<\/span><\/i><span style=\"font-weight: 400;\"> states that healthy and sustainable weight loss generally means losing 1 to 2 pounds a week (<\/span><a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/losing-weight\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you don\u2019t have any underlying health issues or behavioral and psychological factors that hinder your progress, using the above estimation could help you estimate how long it will take you to lose the amount of weight you desire to lose.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/weight-loss-shakes\/\"><i>The Complete Guide to Weight Loss Shakes With the Ultimate Secrets to Homemade Shakes or Branded Powders<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Does_it_Take_to_Get_into_Really_Good_Shape\"><\/span><b>How Long Does it Take to Get into Really Good Shape?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Like weight loss, muscle growth is a complex process that relies on several factors, including genetics, nutrition, exercise, and stress hormones (<\/span><a href=\"https:\/\/www.sciencedirect.com\/topics\/biochemistry-genetics-and-molecular-biology\/muscle-growth\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sciencedirect.com\/topics\/agricultural-and-biological-sciences\/muscle-development\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). All these factors make it quite difficult to determine how long it will take you to get into really good shape and see all the muscle definition you want to see.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_long_does_it_take_to_get_into_shape\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/pilates-collage.png\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s important to keep in mind that it generally takes several weeks to several months to start noticing muscle gains. Those who start off with less body fat will see gains faster than those with more. A person who was used to working out before may see gains faster than a beginner.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In the same way bodybuilders take time to cultivate their enviable physiques, it will take you time to get really lean or grow those big muscles you desire. As long as you remain consistent with your training &#8211; practice progressive overload, eat lots of protein, and get enough sleep &#8211; everything will fall into place.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Start_Exercising_After_Years_of_Inactivity\"><\/span><b>How Do I Start Exercising After Years of Inactivity?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Clearly, exercise plays a huge role in helping you get in shape. If you fell off the wagon after months or even years of consistently working out, getting back on can be quite the challenge. While taking the first step is always the hardest part of any plan, doing it is the only way to ensure success. But how and where do you start?\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Start_Working_Out_to_Get_in_Shape\"><\/span><b>How to Start Working Out to Get in Shape<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some simple tips to get you started:<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Consult_Your_Doctor\"><\/span><b>Consult Your Doctor<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This can help determine if you have any underlying conditions that need to be taken into account.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Think_About_Your_Plans_and_Set_Realistic_Goals\"><\/span><b>Think About Your Plans and Set Realistic Goals\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As stated, gradual and sustainable weight loss of just 1 to 2 pounds a week is the best way to get in shape. Think about how many pounds you want to lose and use the above rate to calculate how long it might take you.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Design_a_Balanced_Routine\"><\/span><b>Design a Balanced Routine\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The <\/span><i><span style=\"font-weight: 400;\">CDC <\/span><\/i><span style=\"font-weight: 400;\">advises that adults need a minimum of 150 minutes of moderate-intensity physical activity a week, which equates to 30 minutes a day, 5 days a week, and 2 days of muscle-strengthening activity each week (<\/span><a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/adults.html\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Using these parameters, make a routine that fits your current fitness levels and everyday schedule. This will ensure that you have time to do the exercises and that you can actually do the exercises without pushing yourself too hard.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_long_does_it_take_to_get_into_shape\"> <img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-6-3.png\" \/><\/a><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Start_Slowly\"><\/span><b>Start Slowly\u00a0\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This ties in with the point above. If you\u2019re new to working out, you should start slowly and build on your fitness before you attempt harder workouts. This will prevent injury. If you\u2019re getting back to it after years of inactivity, starting slow is also recommended.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While your body may have the muscle memory, your muscle and cardiovascular strength are no longer what they used to be. Starting slowly helps build on these things and with time, you\u2019ll get back to where you used to be and become better.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Make_It_Fun\"><\/span><b>Make It Fun\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Nothing will see you quit something faster than doing something you don\u2019t enjoy. Remember that you don\u2019t always have to follow trends. Find what you love and stick to it. This will help you remain consistent, which increases your chances of success.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Get_the_Right_Equipment\"><\/span><b>Get the Right Equipment\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The wrong clothes or shoes can make a workout session unbearable and even lead to injury. You should get breathable clothes and comfortable shoes to prevent this. If you choose to work out from home, invest in some small at-home equipment (or DIY some) to help you exercise more efficiently. You can also stick to bodyweight workouts until you\u2019re able to afford some.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Allow_Time_to_Rest\"><\/span><b>Allow Time to Rest\u00a0\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You should always allow a full 24 to 48 consecutive hours of rest after strength training sessions, depending on the intensity. This will allow your body to rest and your muscles to repair themselves.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Good_Starting_Workout_Routine\"><\/span><b>What Is a Good Starting Workout Routine?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are too many good<a href=\"https:\/\/betterme.world\/articles\/5-day-workout-routine-women\/\"> workout routines<\/a> to just choose one and call it the best, claiming that everyone will love it. As a beginner, if you want to choose a good workout routine, we suggest you find one that incorporates the following factors (<\/span><a href=\"https:\/\/www.nia.nih.gov\/health\/exercise-and-physical-activity\/four-types-exercise-can-improve-your-health-and-physical\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Endurance &#8211; Also known as aerobics, these are workouts that increase your breathing and heart rate and are good for your heart, lungs, and circulatory system. Examples include walking, running, and <a href=\"https:\/\/betterme.world\/articles\/swim-workouts-for-beginners\/\">swim workouts for beginners<\/a>.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strength &#8211; Also known as weight training, they help increase your muscle strength and endurance. Such exercises help with weight loss, fat loss, and muscle growth, and make everyday activities much easier. Examples include squats, push-ups, lunges, bicep curls, deadlifts, and planks.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Balance and Flexibility &#8211; Flexibility means <a href=\"https:\/\/betterme.world\/articles\/does-stretching-build-muscle\/\">stretching<\/a>, which helps warm up the muscles which can prevent injury. Doing <a href=\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/\">balance exercise<\/a>s improves balance while walking in everyday life and is also important in the gym to help you do workouts better and prevent injury. Yoga, Pilates, and tai chi are good examples of this.<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_long_does_it_take_to_get_into_shape\">Get your life moving in the right direction with BetterMe!<\/a><\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_long_does_it_take_to_get_into_shape\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/overlay-banner-5.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Get_in_Shape_from_Just_Diet\"><\/span><b>Can You Get in Shape from Just Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can lose body fat by just changing your diet. However, research has shown that a combination of diet and exercise offers the best results, compared to dieting alone (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7325539\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1871402123000553\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p style=\"text-align: center;\"><b>What Food to Get in Shape?<\/b><\/p>\n<p><span style=\"font-weight: 400;\">According to a study published in <\/span><i><span style=\"font-weight: 400;\">Nutrients <\/span><\/i><span style=\"font-weight: 400;\">in 2020, a healthy diet is one that (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7071223\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Is richer in health-promoting foods and has a limited intake of unhealthier options\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Has more plant-based foods, which includes fresh fruits and vegetables, whole grains, legumes, seeds, and nuts\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Is lower in animal-based foods, particularly fatty and processed meats<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Choosing to adopt the above guidelines in your balanced eating plan may help prevent disease and help you get in shape.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Benefits_of_Getting_into_Shape\"><\/span><b>What Are the Benefits of Getting into Shape?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Research has suggested that maintaining a healthy weight and building muscle can (<\/span><a href=\"https:\/\/www.nature.com\/articles\/s41366-021-00788-4\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4836564\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the risk of chronic illnesses such as diabetes, heart disease, and cancer<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the risk of chronic kidney disease, hypertension, and dyslipidemia<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase your metabolic rate<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase your bone density<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Decrease injury risk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase lean body mass<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">In addition to the health benefits of getting in shape, managing to do this can also improve your self-esteem, which can improve your mental health.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/macros-for-weight-loss\/\"><i>Counting Macros for Weight Loss: Pros, Cons, and How-To (A Beginner&#8217;s Guide)<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_long_does_it_take_to_get_into_shape\"> <img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/kitchen.png\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_get_in_shape_in_30_days\"><\/span><strong>Can you get in shape in 30 days?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">This depends on your starting point and your goals. As previously stated, it\u2019s recommended to aim to lose approximately 1 to 2 pounds a week (<\/span><a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/losing-weight\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). This means that in a month, the amount of weight loss you should expect to lose is between 4 and 8 pounds.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you only need to get rid of 4 to 8 pounds to get in shape, then you may be able to get in shape in 30 days. But if the number is more, this is unlikely, and you should adjust your timeline to something more achievable.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_realistic_to_lose_10_pounds_in_a_month\"><\/span><strong>Is it realistic to lose 10 pounds in a month?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It may be for some people. As discussed above, the recommended rate of weight loss is 1-2 pounds per week, which is 4-8 pounds in 4 weeks, or 5-10 pounds in 5 weeks. If you\u2019re able to achieve the high end of this pace and keep it up for 5 weeks, you may lose 10 pounds in just over a month.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_30_minutes_of_working_out_a_day_enough\"><\/span><strong>Is 30 minutes of working out a day enough?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes it is. The <\/span><i><span style=\"font-weight: 400;\">CDC<\/span><\/i><span style=\"font-weight: 400;\"> recommends that adults should do a minimum of 150 minutes of moderate-intensity physical activity a week, which usually means just 30 minutes of exercise a day, 5 times a week (<\/span><a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/adults.html\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it may sometimes be advisable to challenge yourself more and if you can, try making these 30 minutes into 45 or even 60 minutes. However, you should be careful not to push yourself too far to a point where it\u2019s dangerous for your body and health. Talk to your doctor for individualized advice.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_lose_weight_dancing_in_your_room\"><\/span><strong>Can you lose weight dancing in your room?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes you can. Dancing is a cardio activity that burns calories, which helps with fat and weight loss.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Should_I_work_out_on_an_empty_stomach\"><\/span><strong>Should I work out on an empty stomach?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You can if your doctor says it\u2019s safe, but it may not be ideal for everyone.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s sometimes claimed that working out in a fasted state helps burn more fat, but research on this has seen mixed results. Some people prefer to work out in the morning before they eat breakfast, and that\u2019s perfectly fine if you can tolerate it. However, not eating before a workout may result in not having enough energy to achieve the intensity you\u2019re aiming for.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you feel up to it, you can exercise on an empty stomach if you prefer. However, if you start feeling weak, dizzy, or have any other negative side effects, you should stop and eat a small snack, such as a banana.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have any medical conditions or are taking medication that affects your blood sugar, you should talk to your healthcare provider before you attempt to exercise on an empty stomach.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_long_does_it_take_to_get_into_shape_with_cardio\"><\/span><strong>How long does it take to get into shape with cardio?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">As stated above, there are too many factors that determine the rate of weight loss and muscle growth to accurately predict how long it will take you to get in shape through any cardio workout. That being said, consistency with your routine and practicing progressive overload &#8211; i.e. running at a higher intensity (for example uphill, doing sprints, etc) or running for longer &#8211; could help you achieve your results at a faster rate.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_long_does_it_take_to_get_into_shape_running\"><\/span><strong>How long does it take to get into shape running?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The answer above applies here too. There are too many variants to give one answer that will be correct for everyone. However, consistency and progressive overload will provide faster results.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_days_a_week_should_I_work_out_to_lose_weight\"><\/span><strong>How many days a week should I work out to lose weight?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The <\/span><i><span style=\"font-weight: 400;\">CDC<\/span><\/i><span style=\"font-weight: 400;\"> recommends at least 2 days of muscle-strengthening activity each week combined with at least 150 minutes of moderate-intensity aerobic physical activity for healthy living (<\/span><a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/adults.html\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_long_does_it_take_to_gain_muscle\"><\/span><strong>How long does it take to gain muscle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">As mentioned above, gaining muscle relies on too many factors for there to be a blanket answer for this. However, most people take several weeks to months before their muscle gains start to show.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_long_does_it_take_to_get_into_shape&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_long_does_it_take_to_get_into_shape\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When it comes to the question \u2018how long does it take to get in shape?\u2019 the simple answer is that there is no simple answer. As demonstrated, the factors that determine how our bodies build muscle and gain or lose weight are too varied and too individualized to provide a simple answer.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead of focusing on how long it will take you to get in shape, we suggest you focus on eating healthily within your calorie recommendations and stay consistent (but not complacent) with your workout routine. This is a much easier way to ensure success.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>How long does it take to get into shape and how should you go about it? Unfortunately, due to many popular fad diets and unrealistic workout programs, many people believe that it\u2019s incredibly easy to get into shape. The desire to get in shape can be a reality for you, but it\u2019s important to remember [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":82342,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49,2],"tags":[],"coauthors":[45],"class_list":["post-10842","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How Long Does it Take to Get into Shape and How Should You Go About it? - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 HOW LONG DOES IT TAKE TO GET INTO SHAPE \u27a4 and how should you go about it? Read the article for tips to help you whip yourself back into shape the healthy way!\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How Long Does it Take to Get into Shape and How Should You Go About it?\" \/>\n<meta property=\"og:description\" content=\"\u2605 HOW LONG DOES IT TAKE TO GET INTO SHAPE \u27a4 and how should you go about it? Read the article for tips to help you whip yourself back into shape the healthy way!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-10-10T17:11:29+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/cover-How-Long-Does-it-Take-to-Get-into-Shape-and-How-Should-You-Go-About-it-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/3a024c13d957c47dc5779caffe59aa11\"},\"headline\":\"How Long Does it Take to Get into Shape and How Should You Go About it?\",\"dateModified\":\"2025-10-10T17:11:29+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/\"},\"wordCount\":2455,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/cover-How-Long-Does-it-Take-to-Get-into-Shape-and-How-Should-You-Go-About-it.png\",\"articleSection\":[\"Fitness\",\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">How long does it take to get into shape and how should you go about it? Unfortunately, due to many popular fad diets and unrealistic workout programs, many people believe that it\u2019s incredibly easy to get into shape. The desire to get in shape can be a reality for you, but it\u2019s important to remember that the process will take a while - and will very likely be longer than what such diets and exercise programs promise.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_long_does_it_take_to_get_into_shape\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If you want to see this journey to the end and succeed, the desire to be in better shape should be your motivation. Timeline does matter as a way to measure your progress, but it should be something reasonable - otherwise, you\u2019re likely to become frustrated and quit.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Keep reading to learn about how long it takes to lose weight, dietary tips to help you achieve your goal, and how to start exercising to make this goal possible.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>How Long Does it Take to Get into Shape?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The definition of \u2018getting into shape\u2019 differs from one person to another. <\/span><span style=\\\"font-weight: 400;\\\">To some, it can mean getting chiseled abs and big muscles, while others will be content with simply shedding some weight.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Regardless of the individua ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/\",\"name\":\"How Long Does it Take to Get into Shape and How Should You Go About it? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/cover-How-Long-Does-it-Take-to-Get-into-Shape-and-How-Should-You-Go-About-it.png\",\"dateModified\":\"2025-10-10T17:11:29+00:00\",\"description\":\"\u2605 HOW LONG DOES IT TAKE TO GET INTO SHAPE \u27a4 and how should you go about it? 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Read the article for tips to help you whip yourself back into shape the healthy way!","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"How Long Does it Take to Get into Shape and How Should You Go About it?","og_description":"\u2605 HOW LONG DOES IT TAKE TO GET INTO SHAPE \u27a4 and how should you go about it? Read the article for tips to help you whip yourself back into shape the healthy way!","og_url":"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-10-10T17:11:29+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/cover-How-Long-Does-it-Take-to-Get-into-Shape-and-How-Should-You-Go-About-it-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/"},"author":{"name":"BetterMe","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/3a024c13d957c47dc5779caffe59aa11"},"headline":"How Long Does it Take to Get into Shape and How Should You Go About it?","dateModified":"2025-10-10T17:11:29+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/"},"wordCount":2455,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/cover-How-Long-Does-it-Take-to-Get-into-Shape-and-How-Should-You-Go-About-it.png","articleSection":["Fitness","Nutrition"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">How long does it take to get into shape and how should you go about it? Unfortunately, due to many popular fad diets and unrealistic workout programs, many people believe that it\u2019s incredibly easy to get into shape. The desire to get in shape can be a reality for you, but it\u2019s important to remember that the process will take a while - and will very likely be longer than what such diets and exercise programs promise.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_long_does_it_take_to_get_into_shape\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">If you want to see this journey to the end and succeed, the desire to be in better shape should be your motivation. Timeline does matter as a way to measure your progress, but it should be something reasonable - otherwise, you\u2019re likely to become frustrated and quit.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Keep reading to learn about how long it takes to lose weight, dietary tips to help you achieve your goal, and how to start exercising to make this goal possible.<\/span>\r\n<h2 style=\"text-align: center;\"><b>How Long Does it Take to Get into Shape?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The definition of \u2018getting into shape\u2019 differs from one person to another. <\/span><span style=\"font-weight: 400;\">To some, it can mean getting chiseled abs and big muscles, while others will be content with simply shedding some weight.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Regardless of the individua ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/","url":"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/","name":"How Long Does it Take to Get into Shape and How Should You Go About it? - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/how-long-does-it-take-to-get-into-shape\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/cover-How-Long-Does-it-Take-to-Get-into-Shape-and-How-Should-You-Go-About-it.png","dateModified":"2025-10-10T17:11:29+00:00","description":"\u2605 HOW LONG DOES IT TAKE TO GET INTO SHAPE \u27a4 and how should you go about it? 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