Ask the Trainer: Timeline for Weight Loss
Question: Is it possible to lose 20 pounds in 45 days?
Answer: It is possible to lose 20 pounds in 45 days but it is not healthy. The most amount of fat you can lose per week is 2 pounds. That being said you would be able to lose about 12 pounds of body fat over the 45 days. You may also drop some water weight if you are eating healthier and cutting out fats and salt. So realistically you could probably drop about 15 pounds over the next 45 days. Anything more than that is all muscle loss. If you lose muscle you will slow down your metabolism in the long run and diminish your results.
GUEST BLOGGER | Chad Ruf, Director of Personal Training
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Although we all love summertime, it comes with a price. With overcrowded schedules and distractions, it's easy to lose sight of your fitness goals. Take time this weekend to regroup and commit to your goals! Run through these eight strategies to get back on track with your fitness regimen!
1. Write down your workouts
Telling yourself that you are going to work out later isn’t as reliable as marking it in your calendar or putting a note somewhere you will see it.
2. Have a workout partner
It could be a significant other, a family member, or a friend. This person will help to push and encourage you.
3. Keep track of your accomplishments
Looking at your progress and how far you’ve come will motivate you to go further. Keep pushing!
4. Switch things up
By trying new things and switching up your workout routine, you avoid the dreaded fitness plateau. Your body and mind need change and challenge.
5. Crank the beats
Music gets you amped up and in the mood for a workout. Picking songs with a lot of bass will motivate you to go 100 percent in the gym.
6. A short workout is better than no workout
Even if you have limited time, a short workout is better than none at all. Interval training burns more fat and calories in a short amount of time.
7. Sign up for an event
Doing this will hold you accountable for something such as a 5K. At the end, you have the feeling of accomplishment.
Hitting the gym hard every day and overworking yourself can result in fatigue and/or injury. If you get rest and dedicate a day off from the gym, you will have more energy for your harder workouts.
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There’s nothing wrong with being a dedicated gym-goer. In fact, you are probably happier and more energized than non gym-goers. Who doesn’t want that? Keep track of how many of the bullets below apply to you. Then see your relationship status with your gym at the end!
- You frequently turn down plans with friends that intercept with your workout schedule.
- You could draw a map of your gym from memory.
- Many of your stories begin with, “This one time at the gym,” or “The other day at the gym.”
- You think a piece of equipment or spot in the gym is yours and cringe when others invade it.
- Most of the others at the gym know who you are and vice versa.
- You have worked out on a Friday or Saturday night at least twice in the past month.
- Going to the gym is usually the highlight of your day.
- You put more thought into what you will wear to the gym than what you will wear to work.
- Your entire schedule revolves around your workout schedule.
- Occasionally, you recruit friends to go to the gym with you so they can experience how great it is too.
- You’ve had the gym to yourself before and it felt like when you were a kid and your parents were gone.
- You’ve worked out at the gym when it was crowded and felt like there were too many people in your house.
- You have at least two strangers’ workout routines memorized.
- Sometimes you pick up after other people, not because you need the equipment, but because you are protective of your gym.
- You put your belongings in the same cubby every time, but if it happens to be occupied, a small part of you dies inside.
- Sometimes you worry that other people at your gym think you have no life because you are always there.
Calculate your results:
0 – 4: Single
5 – 9: It’s complicated
10 - 16: In a relationship!
What it means:
Single: You head to the gym here and there, but definitely don’t consider yourself a regular. You aren’t quite ready to commit yet, but you’ll get there someday!
It’s complicated: Your gym visits are very inconsistent. Some weeks you’re there crushing your workouts almost everyday, but other weeks you hardly make it there more than once. This on and off pattern makes it difficult for you to define your relationship with the gym!
In a relationship: Gym is bae. Do we really need to explain?