A commonly referenced study from 2009 suggests it takes at least 18 days for someone to form a habit after deciding to change their behaviour. This applies to athletes of all levels, so consider this timeframe your first benchmark for progress. Deciding to make a change and sticking to it is an accomplishment worth celebrating in itself.

Typically, tangible changes, such as improvements in body composition or resting heart rate, become noticeable within two to six weeks, according to Ellis. For beginners, this timeframe is roughly two to four weeks, while for more seasoned athletes, it can take four to six weeks or more. Again, the concept of “newbie gains” plays a role here, with beginners seeing rapid strength improvements initially, followed by a plateau where progress continues but at a slower rate.

1. Neurological Adaptations

The initial results from your workouts often happen at an imperceptible, cellular level. When you challenge your body with new or difficult tasks—whether it’s trying a new sport, learning a yoga pose, or starting a workout routine—your brain creates new neural pathways to signal your body to perform in ways it hasn’t before. These neurological adaptations are critical for improving strength, coordination, motor learning, and overall performance.

Ellis emphasizes that “neural plasticity,” or the brain’s ability to adapt and evolve, allows you to continue developing new pathways throughout your fitness journey. To strengthen these neural pathways, it’s beneficial to incorporate a variety of movements and training stimuli into your routine.

2. Increased Energy

One of the earliest changes people notice after starting a fitness routine is an increase in energy levels. Just as strength training causes microtears in your muscles that help them grow stronger, exerting yourself during a workout signals your body to produce more mitochondria—the powerhouses of your cells—boosting your overall energy levels.

3. Improved Mood

Quantitative Benchmarks to Track Progress

In addition to lifestyle improvements like increased energy and better sleep, more measurable benchmarks can help you track your fitness progress.

For strength training, tracking progress against absolute strength—often measured by the one-rep max (1RM) test—is a common method. This involves lifting the heaviest weight you can manage in a single exercise, such as a bench press or squat, for one full repetition with proper form. If you’re new to strength training, you might opt for a three to five rep total instead, using a training load chart to estimate your one-rep max.

For those with endurance and cardio-focused goals, VO2 max is the standard metric used to measure progress. VO2 max assesses how efficiently your body uses oxygen during exercise. While accurate tracking typically requires lab equipment, many fitness trackers and smartwatches now offer VO2 max estimates, allowing you to monitor your progress over time.

The Importance of SMART Goals

Setting SMART (Specific, Measurable, Attainable, Realistic, Time-bound) goals can make a significant difference in your fitness journey. “Athletes typically see long-term, sustainable results when they include process goals along the way to their big-picture goals,” says Ellis.

Achieving a goal like getting stronger or building muscle requires more than just working out. “Highlighting the importance of sleep quality, proper nutrition, and community support can set habits that change your overall well-being for the better,” says Ellis. By viewing your workout routine as just one part of a comprehensive healthy lifestyle, you’ll find it easier to stay patient and motivated.

5. Explore Medication Options with Your Doctor

Sometimes, diet and exercise aren’t enough, and that’s okay. If your cholesterol levels remain stubbornly high, it might be time to talk to your healthcare provider about medications like statins. These drugs can help reduce the amount of cholesterol your liver produces, giving your efforts a powerful boost.

Wrapping It Up

Cutting your cholesterol in half might seem like a tall order, but with these manageable lifestyle tweaks, you’re well on your way to a healthier heart. Remember, it’s about making smarter choices every day—whether it’s what you eat, how you move, or how you manage your health with your doctor’s guidance. After all, your heart is worth it.

The Pressure of Unrealistic Expectations

The criticism centers on the idea that these actors’ physiques, which are often celebrated in media and pop culture, create unrealistic expectations for what it means to be fit and healthy. Many fans and fitness professionals point out that achieving and maintaining such a physique requires not only rigorous exercise and strict dieting but also the kind of time, resources, and professional support that most people simply do not have access to.

Moreover, the extreme measures taken to achieve these physiques can sometimes lead to negative health outcomes. For instance, some actors undergo dehydration techniques before filming shirtless scenes to enhance muscle definition. These practices, while common in Hollywood, are dangerous if emulated by the general public.

A fan on social media voiced their concerns, saying, “It’s one thing to admire these actors for their dedication, but it’s important to remember that their bodies are a result of extreme measures that aren’t realistic or healthy for most people.” Another added, “The pressure to look like Wolverine or Superman can lead to unhealthy habits and a distorted view of what fitness should be.”

The Role of Social Media and Celebrity Influence

In the age of social media, where celebrities often share glimpses of their workout routines and diets, the influence on public perception is stronger than ever. Both Jackman and Cavill have documented their fitness journeys on platforms like Instagram, showcasing the intense workouts and strict diets required to maintain their superhero physiques. While these posts can be motivating for some, they also contribute to the idea that extreme physical conditioning is the ideal standard.

Fitness experts warn that social media often presents a curated, and sometimes misleading, view of fitness. The reality behind the scenes involves a level of dedication, sacrifice, and sometimes even physical strain that isn’t always apparent in a 60-second workout video or a perfectly lit photo.

“Social media can be a double-edged sword when it comes to fitness inspiration,” says a fitness trainer who specializes in holistic health. “While it’s great to see people motivated to exercise and eat well, it’s crucial to understand that what works for a Hollywood actor with a team of trainers and nutritionists might not be appropriate or safe for the average person.”

A Call for Balanced Representation

As the conversation about body standards in Hollywood continues to evolve, there is a growing call for more balanced and realistic representations of fitness in media. Some fans and health advocates are urging actors, filmmakers, and the media to showcase a wider range of body types, particularly in roles that don’t necessarily require a superhero physique.

“Not every character needs to be ripped,” commented a fan on a popular movie forum. “It would be refreshing to see more diverse body types in leading roles, especially when it comes to male characters. It’s time to move away from the idea that only one type of body is worthy of being seen on screen.”

The criticism of Jackman and Cavill’s physiques isn’t about disparaging their dedication or achievements but rather about highlighting the broader implications of idolizing extreme body standards. As society becomes more aware of the importance of mental and physical health, there’s hope that Hollywood will begin to embrace a more inclusive approach to fitness and body image.

Conclusion

The debate over Hugh Jackman and Henry Cavill’s physiques highlights a broader issue within the entertainment industry—the pressure to maintain and promote extreme body standards. While these actors’ dedication to their roles is commendable, it’s important for fans and the media to recognize the potential harm in idealizing such unattainable physiques. Moving forward, there’s a growing need for more diverse and realistic portrayals of fitness in Hollywood, ones that celebrate health and well-being over extreme aesthetics.