Improved lung function. Increased insulin sensitivity. #4. Toned, stronger muscles. While running won’t build appreciable amounts of muscle like strength training can, it will improve muscle tone and endurance and increase your strength, albeit only marginally. Nevertheless, six to twelve months is a reasonable timeframe to achieve a ripped body. For more precise results, it’s better to aim for a four-year timeframe. When determining how long it will take to get ripped, remember that while we all want to see results as soon as possible, doing it healthily is always the most crucial factor.
If you want to put on more protein (muscle mass), you need to eat more protein. Aim for at least 1 gram of protein per pound of body weight. If you’re a 200-pound man, that means you should look to get about 200 grams of protein a day. For more exact specifications for how much protein you personally need to consume, check out this article.
The extent to which you wish to reshape your body determines your diet and exercise plan. For example, if you're an overweight man with an unhealthy body fat level of 23 percent or a woman with 32 percent, you'll change your shape by reducing your body fat to a healthy 18 percent as a man or 25 percent as a woman.

How much can you transform your body in 100 days? 100 days is approximately 14 weeks. This means you should be able to lose between 14 and 28 pounds in 100.

If you know you need to eat 2,000 calories to be in a deficit and you only stay within that target four days a week while eating 3,000 calories the other three days of the week, it will take you much longer to get ripped. The same is true if you’re trying to bulk but only eat in a calorie surplus a few days a week. v3MWk.
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    • how much can you transform your body in 3 months