Many factors weigh in on how long it takes to see improved muscle definition. Unfortunately for woman, men typically will see it quicker because of their higher levels of testosterone, but with that said, how often you workout as well as what you eat also play a key roll,of course!
Increases in muscle size can take up to eight weeks of consistent training at a high volume, Dr. Lee E. Brown of the National Strength and Conditioning Association explains. Beginners are likely to see results more quickly than more advanced lifters, NSCA strength and conditioning specialist Dr. Joseph A. Chromiak adds.
Depending on how often you exercise and the intensity of your workouts, give it between four to eight weeks for your muscles to get ripped. While that seems like a long time, there are other signs that show your exercise routine is working—like climbing a flight of stairs without feeling totally winded.
If you’re dead-set on unveiled toned muscles ASAP, focus on high-intensity interval training (HIIT) about three to four days a week. “These combination workouts will boost your metabolic rate,” which helps melt fat fast so that your muscles can be seen. (Check out this HIIT workout.)
Also, make sure to give yourself off-days between workouts to let your body recover from new muscle activation’s, pushing yourself too far can lead to injury and slow your strength improvement—not fun.
You can also speed your muscle-toning results by weight training at a higher volume. Split your muscle groups into separate workout sessions, which will give you the time to complete more exercises per muscle group.
But don’t forget about your diet. If muscle growth is your fitness goal, you have to add more protein into each meal. Those are the building blocks for strong muscles.Start by matching your daily protein intake with your weight—so if you weigh 110 pounds, consume 110 grams of protein a day. (Here are some protein rich foods to try)