FITNESS

Centr Team

When will I ACTUALLY start seeing results?

Centr helped Colin stay consistent, which is easier said than done with two little boys running around.

Is your goal set to Lose Fat?

First tip: if you’re trying to lose excess body fat, it’s just as important to focus on your nutrition as your training. The calories in vs calories out formula is key to getting results – to lose fat, you need to burn off more calories than you consume. At the same time, you need to make sure the calories you take in are good quality, supplying the vital nutrients you need to fuel your body.

Your meal plan is customized to work in conjunction with your workouts to get you the best results. If you haven’t already, be sure to read the Lose Fat Nutrition Guide to make the most of the meal plan and get on track to your goals. It’s okay if you deviate from the plan – life is for living – but remember, consistency gets results.

So you’re exercising and eating well, what can you expect to lose? A rate of about 1-2lbs (0.5-1 kg) weight loss per week is a healthy goal for most people – trying to drop weight faster than this is often not sustainable. Be aware that it might happen faster or slower for you, as sometimes larger people shift weight faster than smaller people.

Those numbers may seem disappointing if you’re just starting out, but they’re based on what is safe and achievable. Trying to speed it up by crash dieting will only increase your chances of bingeing or regaining weight after the diet.

Give your goal a kickstart with Centr Unleashed, our most popular workout program for those looking to burn fat while getting fitter. It’s an all-bodyweight program, so you don’t need any equipment.

Sometimes you may not see a change on the scales, but notice that your clothes are looser or you need to adjust your belt. This is a reminder to not judge success by one factor. As much as you might want to see where you’re at, try not to weigh yourself every day – too much daily fluctuation will have you on a rollercoaster.

According to research from the University of Toronto, men and women of average height will need to lose around 8-9lbs (3.5-4kg) “for anyone to see it in their face”.

Sofie returned to strength after pregnancy with the help of Centr 6 and Centr Unleashed.

Is your goal set to Get Toned?

Rolled out of your dint in the sofa and into your Centr workouts? You’ll likely notice changes to your overall energy levels within the first week of exercising.

If you’re at a healthy weight but looking to change your body composition (lean out and add muscle), you could notice a significant difference in as little as a month.

You won’t be hitting the weights like your fellow Legends over on the Gain Muscle goal, but strength training plays a big role in getting you toned. And if you’ve never done strength training before, newbie gains should get you looking high-def, fast! (See below for more info on newbie gains.)

Remember, a healthy diet is an essential part of getting fit and toned. You will get stronger if you work out consistently, but your ability to see that new muscle definition relies on your diet. Dive into the Healthy, Fit & Toned Nutrition Guide and follow your Centr meal plan will help to ensure you have the energy to smash it when you hit the mat with Alexz, Luke and the crew, too.

Christian discovered that for him, the most important ingredient in maintaining a healthy lifestyle is food.

Is your goal set to Build Strength or Gain Muscle?

A muscle-building journey is measured in months and years, not days or weeks.

If you’re new to lifting weights, you’ll likely go through a ‘newbie gains’ period where you stack on muscle rapidly due to improvements in your nervous system as your body adapts to a new style of training. Once your body adapts to this new style of training, the rate of growth will slow.

So where newcomers to lifting can gain anywhere from 2-4lbs (1-2kg) a month in lean muscle mass, these numbers won’t last forever. As you become more experienced, gains will level off and settle at around 1-2lbs (0.5-1kg) of lean muscle mass per month. Most women will experience muscle gains on the lower end of both ranges.

Just keep in mind that hitting those kinds of numbers depends on both diligent effort and your genetics. Maxing your muscle gains isn’t just about nailing your nutrition and training, but also managing your stress levels, getting quality sleep and keeping alcohol intake minimal.

Have you built muscle in the past? Good news – muscle memory is real and it’s easier to regain what you’ve lost than it was to gain it the first time around!

Whatever your lifting experience, getting adequate protein and being in calorie surplus is essential to gain muscle. Everything you need to know to fuel your training and muscle growth is in the must-read Build Muscle Nutrition Guide.

Want to take your gains to the next level? Centr Power is the only muscle-building program you need. Inspired by the style of training that got Chris into the best shape of his life for Thor: Love and Thunder, you can find both In Gym and At Home versions in the Programs section.

Whatever goal you’re chasing, remember that this is a journey – give it time. Don’t get down if your training buddy or fellow Legends in the Centr community are seeing results quicker than you, because individual bodies progress at different rates. Stay consistent and don’t give up.