How long does it take to see the results?

             When you decided to go to the gym, you were expecting to the muscular, fit guy or girl with six packs and strong hands really soon, but its quite difficult to get the results right away. It takes patience to achieve the desired result. How much time it takes before you start to notice the results of your hard work depends on many factors.   
           One of the key factors of productivity at the gym is the frequency and duration of training. Sometimes the beginners exercise every day and spend a lot of time at the gym, mistakenly believing that this will speed up the process of getting the muscles bigger. The principle "the more, the better" does not work in fitness. Balance and system are important here. The duration of the training should be approximately 60 minutes. If you train longer, the testosterone levels begin to go down, and the effectiveness of the exercises decreases. The break between training allows the body to recover from the previous session and adapt to the next one. 3-4 training sessions per week are enough to achieve your goals and keep your body happy. 
           In order to get the results you want, you must make sure that you know what exercises are the most effective for you. If your goal is to lose weight, then you should focus on cardio exercises. If you came to the gym to increase muscle mass, then your training should focus on exercises with heavy weight. To achieve both of these goals, just simply combine these workouts.
         To improve the result of workouts, you must follow the diet and eat healthy food.
 While reducing the consumption of high-calorie foods, do not forget,  that a calorie deficit can lead to the opposite effect. It is important to remember that you should eat more protein and stay away from alcohol and soda.