MAKE IT TO MARCH

Every January, people set big goals to get back into a fitness routine. The problem is, most people jump back in too intensely. They do too much too soon, feel poorly, and fall off by February. Not because they were unmotivated, but because their workout plan wasn’t sustainable long enough for them to see results.

That’s why we’re big believers in body recomposition as a long-term goal, and why we want to give you a realistic timeline for what progress actually looks like. When you know what to expect, you’re far more likely to stick with it.

And here’s the big takeaway: If you can simply make it to March, you’ll be invested for a lifetime.

Let’s walk through why this is, and what you can expect.

Month one: Lay the groundwork

Body recomposition – the process of losing fat and/or building muscle – requires time, consistency, and intention. Month one is all about building the habits that make change possible. This looks like following a structured workout plan (both strength + cardio), eating enough protein, and prioritizing recovery.

In the first month you may experience a couple pounds of fat loss (if in a small calorie deficit), mild muscle swelling, and some soreness. These are all normal signs your body is adapting.

Month two: Don’t quit here

Month two is where most people fall off. Visible changes aren’t noticeable yet, your habits aren’t fully automatic, and motivation often dips. 

But here’s what’s happening behind the scenes: strength is increasing, coordination is improving, and neuromuscular adaptations are happening. This is the time to stick with the basics. If you can make it through this month, you will set yourself up for success in month three.

Month three: Make it to March

By month three, your strength training and nutrition habits become more automatic. This is also when you’ll start to see visible muscle growth. If you’re not seeing visible changes by this point, you may need to try the following: train closer to muscle failure (many of us underestimate this), eat higher protein, check in with your recovery. Month three is when everything starts to click, and consistency becomes second nature. 

Month four and beyond: Real, steady progress

Once you pass the three-month mark, progress becomes steady and predictable. Plateaus and regressions are to be expected, but by this point you have the tools to troubleshoot. If you’re doing Evlo and training with moderate volume (about 4-9 hard sets per muscle group/week), you could expect to gain about 5-10 lbs of muscle in one year. By the end of the year, you will have accumulated data and information about what works for you and what doesn’t. This is when you stop “starting over” every January, and when fitness becomes a part of your lifestyle.

The bottom line

Body recomposition takes a long time. While fat loss can happen fairly quickly, seeing visible muscle growth may take 8-12 weeks. This means that if you can make it to March, you will start to see the payoff, and your habits will become automatic. Commit to the process for a full year, and you’ll be amazed at what your body can do. 

Check out this Instagram post for more on this!