Weight Loss Averages and Expectations

According to the N.S.C.A., you can lose 1% of your total body weight in a week. I usually will say that up to 2lbs. a week is what you can do on a healthy level and maintain until goal weight. I will give you the three components to healthy weight loss and some realistic expectations on weight loss.

It is not easy to lose weight and at the same time it is. If you are doing everything right, it will happen. If you fight it, it won't happen. The formula for losing weight works but there are no short cuts.

There are three components to healthy and successful weight loss. The first and easiest is resistance training. I recommend resistance training anywhere from 2 to 6 days a week depending on your individual goals. If balance, core, joint strength, overall muscular endurance is your goal, then 2 to three full body workouts a week is sufficient. If weight loss, toning and shaping are your main goals, I recommend 3 to 4 times a week with different styles of workouts to fit you as an individual. If muscle and strength gains are your goals, then I recommend 4 to 6 times a week with a split routine. If you have a medical condition or are doing rehabilitation, I would only make recommendations on an individual basis.

Next is cardio. Cardio is the second hardest of the three, and sometimes it is the easiest depending on the individual and their personality. I recommend cardio 4 to 6 times a week, again depending on your individual goals. If weight loss is your most important goal right now, then you want to be closer to 6 times a week.

The third and final is the toughest. The eating. If you have a mind set that you want to be healthy and learn better overall eating habits, you will succeed. Because with this frame of mind, it is easy to say no to chips, soda, snacks, lattes, dessert, etc. Healthy people just don't eat that stuff. So if your frame of mind is to eat a restrictive diet for a short period of time for a great result, well then we have changed nothing and we will gain the weight back. And often times even gain more weight because with a restrictive diet you may slow your metabolism. So I recommend adopting healthy eating habits.

So to give some numbers here on what to expect, as I stated you can lose two pounds a week in a healthy fashion. For this to happen, it is simply a math problem. 2 pounds of fat equals 7,000 calories. So that is 1,000 calories a day. We want to do this by 500 calories coming form caloric intake and the other 500 calories coming from exercise. So you can see that if you are missing on one of the three components, it makes the other two that much more important.

Remember that calories are cumulative so if you overeat by 96 calories a day, that is equal to 10 pounds over a year. Hmmm.. how much is in that latte or desert or glass of wine?

I hope this has been helpful to put some perspective to exercise program and weight loss. If you have any questions just DM me on Facebook, email me at justin@betterbodiestucson.com or call us at 520-318-3488

Justin List
Owner: Better Bodies on Campbell