Let’s talk about one of THE most common questions I get as a personal trainer: How long is it going to take before I see results from lifting weights?

I get it - you’re showing up, lifting weights, and trying to do alllll the right things… but you’re still wondering, “when the heck is this going to pay off?!”

The truth is…it REALLY depends. Your results come down to factors like your starting point, how consistently you’re training, if you’re challenging yourself in the gym, and other key factors specific to YOU (your hormones, sleep, nutrition, etc.).

Most people feel changes before they see them. You might notice more energy, confidence, and better moods within 2-4 weeks (which is amazing)! The physical changes tend to take longer, but again, this is super variable (definitely not a one-size-fits-all).

Building muscle takes time, but it’s worth EVERY bit of effort to break free from the dieting and ‘skinny’ cycle that has trapped you for too long.

I hope this episode reminds you to trust the process and keep lifting f*cking HEAVY - you’ll love your results if you do!!

In this episode, we cover:

• How long it really takes to see changes in your body
• Key factors that will impact your progress
• Why fewer full-body workouts per week may give you better results.
• Fueling your body *right* if you want to hit your body recomp goals
• Why your hormones & sleep are crucial + matter more than you think
• My personal experience with body recomp and learning progressive overload
• What to reassess at the 6-month mark if you’re not seeing the results you want
• How heavy you should be lifting to actually build strength

Links/Resources:

• Ep. 166 | Rethinking Fitness: How Body Recomp Can Transform Your Fitness Journey
• Ep. 170 | Body Recomp: Key Mindset Shifts for Long-term Change
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

I’m switching things up with a super chill and FUN Q&A session for today’s episode!

Between perimenopause, a new cut phase, and all the day-to-day chaos, life has been LIFEING (I know you know the feeling)!

In today’s episode, I’m answering YOUR questions on my go-to’s for fast food, affordable fashion, creatine, skincare, what pumps me up in the gym, and more.

Like with everything I teach, perfection is NOT the goal here - progress and real-life balance are. I’m just trying to do my best in this season, and I know you are too!

I hope you enjoyed this laid-back chat, and it helped you get to know me a little better. I would LOVE to do more of these in the future, so don’t hesitate to reach out and send in your questions!

In this episode, we cover:

• An honest life update with perimenopause struggles, travel & more
• Macro-friendly/flexible fast food options for on-the-go
• Finding clothes on a budget + alterations when needed
• My favorite protein-packed snacks
• My eclectic workout playlist
• My thoughts on creatine
• My ‘ideal’ date night
• The truth about cellulite
• My favorite skincare, makeup & hair care products

Links/Resources:

• My Gym playlist on Spotify
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

Today’s episode was inspired by a super juicy question I got on Instagram (shoutout to Julie)! The question I knew I had to dive into here was: “Why do some people burn more calories than others?”

Our society definitely has an obsession with calorie burn AND fitness trackers. I don’t care if it’s your Apple Watch, Fitbit, or even my beloved Oura ring - NONE of them are giving you a perfect read on your calorie burn!

Your calorie burn is influenced by a variety of factors personal to YOU - muscle mass, metabolism, and stress & hormone levels are just a few.

Continuously chasing calorie can actually work against you - especially if you have a goal of building muscle!

So…if you’re in your muscle-building era (which I would LOVE to hear if you are), don’t sabotage it by trying to burn as many calories as possible.

This episode is your permission slip to break free from the calorie-burn trap and chase goals that actually support YOUR body and life - I know you can do it!!

In this episode, we cover:

• Realizing that your tracking device for calorie burn is NOT 100% accurate
• Why your calorie burn is personal + influenced by multiple factors
• Why chasing calorie burn isn’t an effective strategy for you
• Choosing workouts you truly enjoy + can stay consistent with
• Why working harder doesn’t always equal working smarter
• Avoiding long-term calorie deficits

Links/Resources:

• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show