One study found that even jogging for 5-10 minutes a day can reduce your risk of heart disease. Exercising regularly can also help you lower blood sugar, boost your metabolism, increase cardiovascular health, increase muscle mass, decrease stress, and reduce your risk for many other diseases. With a consistent healthy diet and exercise, you’ll be able to see small differences in your overall physique and energy levels in a month.

According to Mike Siemens, Corporate Exercise Physiology Director at Canyon Ranch, “Count on maximum 1 pound of muscle gain per 4 to 8 weeks — and that is if all the training, eating, sleeping, recovery, hormones and genetics are working together, 30 days is certainly long enough to start to see the beginnings of some nice changes.”

But it’s best to temper your expectations. “If it takes 1 to 2 weeks to lose a pound of fat, you can appreciate the time involved to see changes in body shape,” Siemens explains.

While you can’t work miracles in 30 days, you can make promising strides towards improving your health, setting yourself up for weight loss success and mentally committing to an exercise plan.

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