Lose 1 Pound Per Week

Lose 10 Pounds in 10 Weeks
Some “fitness professionals” will sell you on the idea that you can easily lose 10 pounds (of body fat) in 10 days, or that there’s a magic 21-day fix program to finally get your best body of your life in record time…
And sure, while there is, maybe, ehh, a little bit of truth to these claims — if and only if — you restrict your calorie intake to extreme levels (unhealthy), if you overexercise and overtrain (unhealthy and unsafe) and if you sacrifice your ideal lifestyle (incredibly stressful), it’s NOT something I would promote or recommend. Ever.
The truth is that somewhere between 0.5 pounds and 1.5 pounds per week of weight loss is not only realistic, but also achievable for most people. Could be more, too, depending on circumstances, but generally that’s acceptable.
This means that in 8-weeks, you can lose between 4 and 12 pounds.
This means that in 10-weeks, you can lose between 5 and 15 pounds.
This means that in 12-weeks, you can lose between 6 and 18 pounds.
And once you understand the expectations, it’s important to implement the plan that can help you get there as smoothly, safely and seamlessly as possible. Here’s an outline of that plan:
Strength training 3-4x per week (you could do 5x but not required)

Eat in a 500-750 calorie deficit on average

Consume close to 1.0 grams of protein per pound of bodyweight

Drink 2/3 your bodyweight in pounds in ounces of water each day

Aim for 6-8 hours of high quality sleep per night

Some cardio won’t hurt, but don’t overdo it

Patience is key, because fat loss is not linear

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: