Realistic fat loss target and how to know if your workout is effective?

Ever get confused about how much fat you should aim to lose per week. Is it 1kg/week, 2 kg/week or straight 20kg/week.

In this blog, i will elucidate how you can map out your fat lose goal according to your body fat percentage.

What is body fat percentage?

Your body is composed of two types of mass – fat mass and non fat mass. The non fat mass includes bones, water, muscle, organs and tissues.

Body fat percentage is a measurement of body composition telling how much of the weight of your body is fat. The percentage of your body that is not fat is fat free mass.

There are normal ranges of body fat and it differs for men and women. Check it out in picture below.

How to measure body fat percentage?

There are lot of tools and machines to measure your body fat percentage but you don’t need to squander your money on these. The US army developed a peachy formula to measure the body fat percentage ad it’s absolutely free. You just need measurement of your waist, height, weight, neck, hip(female only). Click here to check your body fat percentage.

How to set fat lose goal?

Greg nuckols developed a well researched nifty formula to calculate how much fat you should aim to lose per week. That is 👇

Let’s say your body fat percentage is 23% then 23/20 = 1.15 kg/lbs per week you should aim to lose per week.

How to know if your workout plan is effective?

1. How are you feeling after your workout? Are you feeling groggy after your workout? It’s okay to feel bit fatigued but if you’re completely annihilated after your workout, then you need to reflect on your workout plan. And if you’re feeling full of life after your workout, it means things are going good for you.
2. You’re progressing every week. I’ve already made a post on progressive overload. Check that out.
3. You’re sleeping better.
4. You’re not suffering from any perilous pain and soreness after every workout.
5. You’re feeling confident and exuberant throughout the day.
6. Your productivity is increasing.

If you fancy that your workout plan is ineffective, I’ve made a post on how to approach your training. Check that out.

DONE.

So that’s all about today’s blog. See you all in my next blog. Till then, stay fit, keep exercising and be benevolent towards others.

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