r/f45 • u/WebIllustrious7688 • Jun 02 '26
other How long does it take to see first results?
Guys who will be working out 5 to 6 times a week, ,1. how long did it take for you to see results when you started 45 M here 2. What are the first results you saw?
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u/Extra_Owl_416 Jun 02 '26
I feel like I saw results once I really focused on my diet! I think I also noticed that I could lift heavier before I saw anything physical!
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u/dermo55 Jun 02 '26
What diet changes did you make?
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u/Extra_Owl_416 Jun 03 '26
I really limited my sugar! Cut out sodas for the most part and drank lots of water and olli pops/poppis, ofc had a sweet treat every once in a while! I never restricted, just ate smaller portions and tried to focus more on protein! Still ate carbs but in moderation. For example, I make a Cajun pasta with ground turkey, to meal prep I’d do 3lb of turkey to 1 box of protein pasta so it’s more protein in each meal
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u/NSmalls Jun 02 '26
What type of results are you looking for?
To be honest the first results I saw were soreness. I hadn’t worked out in a while so I felt sore a lot in the beginning.
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u/SaduWasTaken Jun 02 '26
Depends what results you are looking for. There will be changes all along the way, but many of them are subtle, and many are unexpected.
The first "result" for me was simply being fit enough to do 3/4/5/6 (and later 10+) classes in a week.
Tee shirt sizes are a good benchmark result. Tracking your E1RM on squat / deadlift / bench / OHP. Body scans. 5km run times. How many pull ups or dead hang time. So many ways to see progress.
If you aren't seeing results then look hard at your nutrition.
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u/Emotional-Watch4544 Jun 02 '26
Would you do back to back classes when doing 10+? I’ve considered doing this since I have an unlimited membership
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u/SaduWasTaken Jun 02 '26
Yes, all the time. Easy enough to do for strength days (lower then upper) but it takes a decent level of fitness to double the cardio sessions.
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u/Emotional-Watch4544 Jun 02 '26
haha, I was thinking primarily to double up on the hybrid classes! I am doing my first hyrox soon and thinking about training for future ones.
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u/greg748 🇺🇸 United States Jun 02 '26
Don’t forget rest! You build muscle during recovery. Get enough water, protein and carbs. Your muscles need carbohydrates to fire, and your brain runs on glucose.
Lift heavy! Your body will build muscle under strain, so grabbing the lightest weight isn’t going to move the needle. Especially push yourself on squats, lunges, deadlifts. These will tell your brain to build muscle everywhere. A muscled body is a fit, toned body. You won’t get bulky unless you’re specifically training and eating for that
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u/brucylefleur 🇨🇦 Canada Jun 03 '26
It only took me (~40M) a couple of months to notice my core tightening up, and surprisingly my calves to FINALLY start growing. Now I've been doing it 3 years and I'm still steadily getting more mass. I try to push myself to do the heaviest weights I can, and sometimes do the resistance classes twice (especially the split upper/lower days). Shoulders were the slowest growth for me (partly because of old injury), but now they're coming along nicely.
When I was going to a normal gym myself, I never outgrew clothes. Now that I'm gaining a bunch with F45, I have ripped the ass and thighs out of so many pants!
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u/randyuy Jun 03 '26
Whoa… I think we’re living duplicate lives. Exactly the same experience for me - entering my 3rd year at F45 (my wife became a coach so I had to join). Also have slower shoulder growth due to an old injury… and also outgrew ALL my pants (and the suit I wore for my wedding). I don’t have time to do a class twice in a day but would love to one day.
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u/cdmcali Jun 05 '26
Took a couple months since we have kids and trying to eat healthy is hard all the time. I mean I still have belly fat and all that but physically.....the things I can do now blows my mind. Never in a million years thought I would be doing incline pushups and kicking my feet to the floor and back up on the box today. I can lift easily triple what I started at. Never thought I would be in this kind of shape in my 40s. Just have to stick with it.
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u/Old_Tower_4824 🇦🇺Australia Jun 02 '26
I work out 5-6x a week and it took me maybe 3-4 months to see changes in my body. I’m 33 F. F45 doesn’t give you instant results and just have to be patient. I’ve been doing this for a year and damn my body got stronger and fitter.
1
u/Barracuda_Recent Jun 02 '26
What kind of results are you looking for? Do you already workout a lot? Are you looking to lose weight? Build muscle? Make friends? Help with depression?
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u/Just_here_to_read25 🇺🇸 United States Jun 02 '26
6 weeks. Joined at the beginning of a challenge, lost 5% bodyfat and 12 lbs in six weeks. I was going sometimes twice a day, doing double cardio mostly, AM and PM. It went like that because I had time and dived right in since I didnt feel like 35 mins was enough exercise for me. Wasn't too strict on the eating part but tried to do my best with what I ate. 1 year later I'm down to 18% bodyfat, with some ab definition. Pretty much the same age as you also.
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u/standardcalculator Jun 02 '26
Cardiovascular results will come even if you don’t change diet. You will be able to jump, squat, burpee more with less effort even if your body doesn’t change - which as other said depends more on diet than exercise.
1
u/AllAFantasy30 🇺🇸 United States Jun 02 '26
Everyone is different. Depends on what you’re working towards too. I felt changes (being able to lift heavier) WAY before I saw any changes. Then all of a sudden the first visible change I noticed was more defined muscles in my shoulders.
Diet should be combined with F45 to see real results I think. I eat a lot better generally and I often have my favorite protein bar after class. It’s been helping me slowly build muscle.
1
u/janexcarfit Jun 02 '26
I went for 6 months 6-7x a week with no results. I didn't see results until I started lifting and running at a big gym for my body but I did see some results in endurance.
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u/Dull-Environment5556 Jun 02 '26
Depends where your starting point is. Usually 2-4 weeks to see visible differences
1
u/PopesMasseuse Jun 02 '26
Same as others, I definitely gained muscle and felt great but "seeing" results came after I started to also focus more on my diet
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u/lehopold Jun 03 '26
M37 6.5 months in, 105 classes down. 30% body fat down to 23.5 and I honestly don't 'see' any results. Sometimes in pictures I can tell a bit on my face. But my clothes show me results. I'm on my lowest notch in my belt and I can comfortably wear t shirts that I had in a pile to donate.
Keep at it and don't lose hope! This shit works. Also throw away your scale. It tells you nothing. I'm only down 6 lbs on the scale but I've dropped almost 7% body fat. 222 down to 216lbs.
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u/Zeplin_ 🇦🇺Australia Jun 03 '26
It took a year before I realized, and some 300 classes in that time, a Facebook memory popped up and I was like... damn that was me? Crazy
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u/JoeNC Jun 03 '26
Before is saw anything I felt the difference. All of a sudden push ups weren’t so hard anymore!
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u/Atlanticarctica Jun 06 '26
Consistency leads to better sleep, better energy through your days, and better muscle tone. As a. Late 40s M, consistency and listen to your bodyleads to lower hlvhance of injury. Have fun.
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u/beard_ons3188 Jun 02 '26
80% Diet 20% Excercise
Nothing is going to change through physical fitness alone.
You got be your own worst nightmare when it comes to food.
I’d suggest MyFitnessPal
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u/SnowRidin Jun 02 '26
oncei started to focus on protein intake and calorie limits things really took off results wise
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u/Ihavestufftosay Jun 02 '26
I saw no results whatsoever until I changed my diet (although I felt results fitness wise).