Results That Last: Why Sustainability Matters in Your Transformation Journey

When it comes to physique goals, there seem to be two camps: those who prefer to "speed run" phases for quick results and those who follow the old adage, “It takes 4 weeks for you to notice, 8 for friends and family, and 12 for the world to see it.” Personally, I favor the first approach—getting visible results as fast as possible is my jam.

However, there’s a solid argument for not rushing the process: sustainability. I’m not talking about environmental sustainability, but rather how long someone can stick to a program without it disrupting or adding stress to their everyday life.

Let me give you an example from a housemate a few years back. Meet Ariel: a working mom of a toddler who wanted to lose weight. She found a diet from who knows where, hung it up on the fridge, and dove in. The plan called for black coffee in the morning, one egg and a salad for lunch, and another salad for dinner, with just water. Did she lose weight? Not much—within a few days, the diet was off the fridge, and she was sitting with me, eating pizza. The diet was just too extreme and unsustainable, especially with the demands of a baby and a busy work life.

The principle here is simple: if a program isn’t manageable, you won’t stick with it long enough to see results. And if you don’t stick with it, your goal slips away. The best program is one you can actually do, and the most effective transformation plans are those you can follow consistently over time.

When it comes to progress, small, steady changes compounded over a long period can deliver bigger results than fast, aggressive changes that fizzle out after 6-8 weeks. So, while I love seeing results fast, it’s essential to think big picture.

Not just me saying it, either, if we look at the science, both cutting and bulking suffer when done at lightning speed. Rapid weight loss can compromise muscle retention, while fast bulking leads to excess fat gain, often causing bulks to end prematurely—missing out on potential muscle gains.

The good news is that it isn’t a black-and-white choice between fast or slow progress. You can find a rate of progress that fits your lifestyle, adjusting as you go. Your approach will depend on your timeline, what’s sustainable for you, and your skill level. Sometimes, you’ll choose to go faster; other times, slower. Just remember that slower progress is progress and often times in physique, it's the turtle that wins the race.

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