How Much Weight should you lose ?

Are You Losing Weight Too Fast or Too Slow?

As a Scottsdale Personal trainer, I’m an often asked in my boot camps and fitness  programs how much can I expect to lose , also how much should I lose. I’m sticking to my guns on this one.

Slow, but steady weight loss of about 2 pounds per week is often encouraged as the most realistic and best approach for muscle maintenance and long term weight maintenance. However, weight loss recommendations should be customized for every individual. Some weight loss experts tell all their clients to lose only 1 or 2 pounds per week, under all circumstances. But it’s entirely possible that 2 pounds a week could be too fast for some or unnecessarily slow for others.

For people with a lot of weight to lose, it may be perfectly reasonable to lose more than 1-2 pounds per week.

People who weigh 300 or 350 pounds who set up their programs to drop only a pound a week because they were told that’s how they were supposed to do it, may find that slow rate of weight loss can actually become a de-motivator. They could actually take some steps to ramp it up.

If you have a high body fat level, you are better able to handle an aggressive calorie deficit without negative side effects. An already lean person who restricts calories will trigger the body’s starvation responses more than an overweight person. When body fat is high, you’re also less likely to lose muscle tissue when you’re in a calorie deficit. When body fat is low, you’re more likely to lose muscle tissue in a calorie deficit.

People who are already lean who want to get even leaner (such as bodybuilding, figure or fitness competitors) need to lose fat more slowly. Usually a rate of only a pound per week or even just a half a pound per week is ideal. Faster weight loss would be difficult to achieve without leading to muscle loss.

Considering the differences in physiology between people with a little body fat and people with a lot of body fat, a more customized guideline for weight loss would be 1% of your total body weight per week. For example, if you weigh 350 pounds, then a reasonable weekly goal could be as high as 3.5 pounds per week.

In the beginning, (the first week or two), many people see even greater weight loss than 1% of total bodyweight. However, large initial weight losses are usually from a loss of water and a depletion of glycogen, especially if the nutritional changes involve a reduction in carbs.

Why can a heavier person lose more fat/weight per week than a lighter person?

A heavy person has a faster, not slower, metabolism. Stated differently, they have much higher calorie expenditures to support the larger body and the cost of moving around that larger body. Therefore, they can create much larger caloric deficits, even with caloric restriction alone.

Here’s an example. A 25-year-old man 5 feet 9 inches tall weighing 350 pounds will, at least “on paper,” have a basal metabolic rate of 3000 calories per day. His total daily energy expenditure (maintenance level) at a moderate activity level will be 4675 calories. That seems like a lot, and theoretical (on paper) calorie needs don’t always match real world calorie needs, so this may be an overestimation. Nevertheless, it’s true that calorie needs for larger people will be higher than for smaller people. You can confirm this for yourself by plugging the stats into any calorie calculator formula.

If your maintenance level really is 4675 calories a day and you cut calories all the way to 2200 a day, then on paper, you have a huge deficit of 2475 calories per day, which would produce a weekly fat loss of about 5 pounds. The only problem is, that’s an extremely aggressive calorie cut. A more conservative calorie reduction would produce slower weight loss, but reduce the risks that come with rapid weight loss. If you weigh over 300 pounds, you could probably take in 2700-2800 calories a day and still be dropping up to 3 lbs a week – of pure fat. A “starvation” diet is completely unnecessary.

These examples show why a one size fits all program (such as “women eat 1500 calories, men eat 1800 calories”) is totally off the mark. Like everything else related to nutrition and training, you need to customize your caloric intake and deficit levels for your current situation.

Ultimately, the answer to whether you’re losing weight too fast should be based on your body composition, not just the scale.

Looking at your numbers, you are dropping quickly and you have lost a lot of fat (congrats! great work so far!) Dropping from 358 to 321 is a loss of 37 pounds in two months (9 weeks), that’s about 4.1 pounds of weight loss per week.

If your starting body fat was 45.1% at 358 pounds and you are now down to 321 pounds at 42% body fat that means you dropped 27 pounds of fat and 10 pounds of lean body mass:

45.1% @ 358 = 161.4 lbs fat, 196.6 lbs lean mass
42.0% @ 321 = 134.8 lbs body fat, 186.2 lbs lean mass

Naturally, you don’t want to see your muscle decrease. Moving forward, you’ll want to keep an eye on your lean body mass, but don’t get too concerned yet. Remember that lean body mass (LBM) represents all types of fat-free tissue and that includes water weight, which can fluctuate dramatically. Changes in glycogen stores and even the contents of your digestive tract can also affect your weight.

Also keep in mind that the bioelectric impedance analysis method for fat testing is not perfect and can occasionally produce some wacky numbers. You may have lost more fat than you think.

Watch your progress chart and if lean body mass is decreasing week after week in a downward trend, especially if you notice your strength decreasing as well, that is usually a sign that you are losing muscle tissue.

If you lose 4 or 5 pounds per week, but fifty percent of the weight is muscle, it would be better to make adjustments to your nutrition and training so you lose weight more slowly each week and you hold on to the lean body mass. But if you can manage to lose more than 3 pounds per week or more and its pure fat and you do it safely and sensibly, that’s fantastic – you’ve achieved better than average results – keep that up!

– Clarence Ferguson

Have you blown it yet?

Ahhh Sh_ t!!! I Blew it?

Three words ring out days or weeks after January 1st – “I blew it.”

Blew one of these?

The resolution. The diet. The promise. The exercise plan. The quest for a tighter Physique. The pursuit of fitness.

The words aren’t limited to the onset of a new year. They arrive after commitments to betterment run into an acceptance of a failed attempt. They arrive after a promise to change is followed by abandonment of the promised journey.

Here’s my take on blowing it. You’ve only blown it if you stop, and fail to start with a new attempt or a modification in the approach. You’ve only blown it if you stop learning and acting. I’m not going to give you the “Thomas Edison failed umpteen thousand times before he invented the light bulb” story, or the “Sylvester Stallone was rejected for Rocky again and again and again” saga. Instead I’ll put it on you with a simple question.

Do you really want it?

If “it” is better health, better fitness, better confidence, better well-being, better muscularity, better sexuality, better performance, or better all around sense of power, you know you really want it.

Most people blow it. You don’t want to be most people. You may, however, find comfort among the masses. You’re certainly not alone if you resign yourself to “I tried.”

Oh, there are lots of excuses, and many of them are “good ones.” You might have been diagnosed with a “condition.” Perhaps you blame your genetics, your parents, your hormones, or your spouse. Perhaps your family doesn’t enjoy “healthy foods” or your job requires that you eat donuts.(really!!!)

Excuses support the non-phenomenon of “blowing it.” They are thoughts that may, in the moment, make you OK with what would have otherwise been a blatant sense of failure. If you want to wallow in those excuses, if you want to coddle those thoughts and allow them to recirculate, and if you want to rationalize by deciding there are others worse off than you so what’s the big deal if you find comfort in Excuseville . . . every night . . . far be it from me to challenge you. All I ask is that you accept that you’re making a choice.

I’ll make a promise. You can be better. I’ll make another promise. If you want to be better, it’s in your court. I know you can, only because I understand the human thought process. I understand metabolism. I understand the process of positive physical change. If you want to gain some new momentum, if you want to kick the excuses to another universe, then a few forward steps can ensure that you never blow it again.

THE MISTAKES

There are three massive mistakes that are so common almost everyone I consult with has made them:

1. They fail to eat enough

2. They exercise more than they have to and typically fail to adequately recuperate

3. They have absurd expectations, accept absurd beliefs that something’s supposed to change in the blink of an eye, and if they do, in fact, find a valid and supportive program, they fail to recognize the milestones and decide it didn’t work way before visible results could manifest.

Any of those sound familiar to you? Let’s try a few things.

Imagine a Hammock . . .

Consider that, thanks to his brain, his heart, and his internal organs, a healthy, metabolically efficient 150 pound man lying in a hammock would burn about 1500 calories in a 24 hour period. Keep in mind, that’s if he’s completely tranquil. Throw in thoughts of his girlfriend, stress over money, or a bit of anxiety and his need increases. If this buck-and-a-half fellow is going to sustain his metabolic requirements, on days that he incorporates thought, interaction, and activity, he has to consume well over the 1500 calories he’ll burn lying still to keep himself functioning on all cylinders.

Now, let’s suppose this 150 pounder decides he’s going to, diet, to cut back, to consume 800 calories a day. Will he die? Not likely. He’ll survive. His body, absent the food it wants for, will opt to create fuel from amino acids, and after a short while, it will consume muscle tissue as energy. That’s a win win if his only goal is survival, especially because the reduction in muscle reduces his caloric need. In addition, his endocrine system will work to avoid starvation by adjusting production of thyroid hormones and slowing metabolism. Eventually, he’ll have reset his metabolic thermostat so in a modified body, with a slower metabolism, he survives on 800 calories. I said that’s good . . . if survival is the goal . . . but if the 150 pound man doesn’t want to get fat . . . the muscle loss and endocrine shift is anything but good. Eventually, he’ll go back to eating more, and the 1500 calories that once sustained him in a state of extended rest, will now lead to the accumulation of fat (he has a slower metabolism). With repetitive bouts of dieting, he’ll gradually turn himself into a fat guy who says, “I’m going to start my diet on New Years Day,” and by mid-February winds up “blowing it.”

Clarence , I’m not a 150 pound man!

The illustration using the 150 pound man becomes even more disheartening when we apply it to someone who begins the process in an overweight condition. The reduction in calories slows an already compromised metabolism and as muscle diminishes, the body programs itself to become quite efficient at adding fat.

What does all of this mean? It simply means a calorie restrictive diet is NOT going to be a solution if long term healthful fat loss is a goal . . . thus . . . failing to eat enough without an understanding of the inevitable is an element leading to perceived failure. Soup diets, lemon juice diets, low-calorie shake diets, and appetite suppressants all work against the human body’s innate ability to “burn through” food efficiently. Calorie reduction will almost always lead to short term weight loss followed by not only a rebound but a decline in metabolic efficiency.

Ideally, someone seeking fat loss will consume frequent meals made up of delicious (yes, I said delicious) combination’s of lean proteins, natural slow-release carbohydrates, and fresh fruits and vegetables. Frequent meals throughout the day help to supply fuel and material for building new healthy cells.

Most people who come to understand correct nutrition that combines structured eating with the right type of exercise are initially shocked by the volume of food they consume as they lose fat. The most valuable supplement for most people trying to make the shift to Correct Nutrition is understanding their Metabolic Type, a understanding  that can provide the nutrients you’d hope to get in a balanced meal.

Maybe you’ve been with me for some time. Maybe you attended one of my Lectures. Maybe you’ve heard this before.

Good. If it didn’t sink in yet, and you “blew it,” UN-blow it! Apply it now, and know that eating properly is only one of three pieces of the puzzle.

That leads to further exploration of mistake #2, too much exercise, too little recuperative downtime.

But lots of exercise can’t be bad . . . can it?

This will shock you.

While any exercise is better than sitting on the couch, “too much” is absolutely a mistake, and anyone who’s spent any time in health clubs understands the apparent paradox of the “fat-skinny” person. Too much Cardio is not unlike calorie deprivation in the effect it has on body composition (muscle loss). A reliance on high volume of cardio exercise without adequate intake of calories is a sure-fire way to become one of those people who says, “I weigh the right thing, I look great in clothes . . . but naked?!?! No way!”

Now the shocking part. I am having the best success in boosting endurance and in burning fat by taking my clients through 12 to 20-minute cardio sessions.

Yes, 12 to 20 minutes.

I know it flies in the face of convention. I know it goes against everything you’ve heard about “burning glucose first and not releasing fat until you’ve spend 15-20 minutes in your target zone.” Despite the fact that your treadmill screen says something about “fat burning zone,” Here’s what I say. If your present program failed you, and the interval thing is working, consider that there may be more to the picture than simply exercising at a continuous extended pace at a percentage of max heart rate. The many clients who have gone through my 21 day  program all agree . . . it’s working! Sure it goes against convention, but it is backed by science . . . and . . . look at our population before you assume convention is working.

The  short interval sessions including , short duration all-out efforts where the clients kick the energy output to their perceived max for 30 second bursts (think sprint). This seems to activate the “fight or flight” systems and amplify the production of catecholamines. It sparks a release of “fuel” and allows for enhanced fat burning. It also, over an 3 to 6-week period, has been consistent in increasing VO2 Max, a measure of aerobic endurance.

The short sessions allow for individuals with active lives and fair amounts of stress to recuperate adequately. Long duration frequent intense workout may require a full 8 hours of sleep and a sufficient management of stress to allow for an optimal internal environment for fat release and health.

I said there are three pieces to this  process that “works,” the first piece being correct  eating, the second piece being interval type Cardio exercise, and the third part I’ve like to call . . .

A Goal of  Muscle.

Here too, most of those who try and fail do far too much. The resistance portion of their program is stagnant dull and generally  a spoof of a body building routine.Typically my fat loss routine usually incorporates 6 – 8 movements and workouts that rarely exceed 30 to 45 minutes.

Politically (fitness norm ) Correct? No.

Effective? Yes  Siiiiiiirrrrr!

That leaves us with one more issue to explore . . .

False Expectations and Failure to Follow Through

The explosion of diets over the past decade and the emergence of fitness magazines, websites, infomercials, and supplement ads have contributed to the blaring repetition of an all-too-familiar theme. “It’s quick.” Stimulants, appetite suppressants, drugs, and extremes have reinforced the illusion, and the tricks that lead to rapid loss of pounds are the same hazards that lead to a sense that the program “stopped working.” (did some one say HCG?) Quick weight loss is always going to be water loss, and continued quick weight loss is going to almost always include loss of muscle. Quick muscle gain using pro-hormones or anabolic drugs are almost always going to be short-lived or, reliance upon hormone and drugs may cause lasting compromise of the endocrine system. Because people “see” quick results, they believe they too should achieve dramatic change-in unreasonably short time periods.

21 days is enough time to note improvement if you have a fair gauge for progress. 8 weeks is enough to show dramatic change. 17 weeks is enough for most people to recognize that they are not only better, but far better than they anticipated. Of course, the time period only leads to thrilling results if the approach is sound, if the synergy of positive physical change is respected and employed.

If you made it this far, I know you’re in touch with your sense of want, and now you have a bit of new information. If you’ve been plagued by one of more of the mistakes, you need only to make some shifts to move toward the betterment you want for.

I’m here to help. The approach you’ll rely upon is outlined completely in all of my programs. Whether you opt for online training, one on one, or group training programs,  the goal will be to get you where you need to be in a safe and fail proof way. Betterment begins when you accept new possibilities and take a step forward with a true understanding of physical change. I’ve been sharing that understanding now for  21 years. Put excuses to bed, allow the past to be the road that led you here, and get started on a program that can take you to true excellence.

Clarence Ferguson

Fysiques By Ferguson

Jump Start your New Year Fitness goals

The 21 Day Rapid Fat Loss Boot camp

Just the Jump start
you need to launch into your new body…

How Does This 21 Day Boot Camp Get You To Lose Weight And Get A Tight Butt, Tiny Waist, Flat Stomach, Toned Arms, And A Lean Sexy Body So You Can Slide Right Back Into Your Skinny Jeans (Oh Yeah, Feel Stronger Too) Without Spending A Ton Of Time plus NO Strict Diets!

…ALL IN ONLY 21 DAYS?

(For only $4 per day)

Because We Train at our own Facility, You No Longer Have to Worry about Cold Mornings, Grass Stains or Wet Shoes like at Those Other Boot Camps!

If You’re Finally Fed Up With Starring At Your Most Stubborn Stomach And Butt Fat In The Mirror While Your Skinny Jeans Hang In Your Closet Collecting Dust… Then Keep Reading….

Dear Rapid Fat Loss Client,

How would you like to lose weight, boost your metabolism, and tone your entire body faster than you ever thought possible?

And how would you like accomplish all this in a fun, motivating and supportive atmosphere?

I know this sound like a bold claim to make, but just indulge me for a moment, okay?

As you know. I am a Nationally Certified Personal Trainer, and owner of Fysiques By Ferguson and creator of the 21 Day Rapid Fat Loss Boot camp You may recognize me from our ads in the local papers, community publications or even my recent TV appearances and video blogs.

I have some exciting news…

See, while I’m proud to say that we are the number one personal training facility in The Valley, I’m even more proud to say that in my near 20 years in the fitness industry I have been a part of helping of people just like you achieve some amazing results like these…

90% of Americans struggle with their weight!

And this is why I created this 21 Day Rapid Fat Loss Boot camp-to jump-start your fat loss program and give you the body and health of your dreams.

We Can Give You All the Results you’re looking for at a Fraction of the Price of Personal Training.

We Can Give You A Membership To A Program That You Will Look Forward To Using.
When you sign up get instant access to the Fysiques By Ferguson Fat Loss
Nutrition Guide 3.0. Page after page of state of the art fat loss nutritional
strategies.

Plus you’ll also learn:

* The One Thing you Must Do Every day to Ensure Fat loss
* 6 Sure Fire Ways to Amp Up Your Slow Metabolism
* “The Fat Loss Killer” and how to avoid it
* Why 99% of All Diets Fails – But you won’t ever again.
* 9 Rules to Unstoppable Fat Loss

Once you’ve read that the fun really starts…

Simply choose a time you’d like to come in. It’s that simple.

Tuesday –Thursday at 5:30 AM plus Saturday @ 6:30am

AZ Thunder Elite Cheer

You can come to any time you want, as many times as you want.
During the 21 Days of creative, fun and inspiring workouts you’ll be challenged and motivated to make progress like never before. All the support and my Knowledge at your disposal to help you craft the body of your dreams.

So…Okay Clarence, These Results Are Amazing!

That is the beauty of this Day Rapid Fat Loss program. Once you see the changes you can make in 21 short days, you’ll want to continue so you can keep creating the body of your dreams.

OFFER EXPIRES February 21st

OK, So What Do I Get???

What Makes Our Boot Camp So Unique Is That With The “21 Day Rapid Fat Loss” Program You Can Expect:

* Firmer arms, legs, things, and buns
* Increased strength, energy, and stamina
* Faster metabolism to burn more fat at rest
* Tighter, flatter abs – means smaller waist
* 4-12 pounds of weight loss
* 3-6% decrease in body fat
* Look and feel ten years younger
* Increased muscle tone and flexibility
* Greater confidence and self-esteem
* Decreased stress, tension, and anxiety
* Increased sense of overall well-being
* Reduce cravings for facts, sugars, and junk foods
* Sleep better and increase productivity
* Decrease back pain and discomfort
* Lose the uncomfortable “bloated” feeling
* Look and feel better in your favorite clothes

Sure you are going to look leaner, more tight, firm and sexy but it turn out you’ll also see Health Benefits like:

Lowering stress!
More Energy!
More “living” in your life!!

Get your dream body for around $4 per day!

(“….and for less than you would spend for your favorite cup of fancy coffee”)

You are now undoubtedly seeing that is the best offer in town. Chances are you know the Kind of results we get and what this program is truly worth. The reality is that we want to offer our program to the hard-working people who need a good deal. The people who want a huge savings and in turn will deliver huge results that will motivate others.

Given the financial hard times many have faced last year I thought it best to offer this onetime special to get us all in shape and back to making this country great!!!! We will all pull through their hard times and I know as a result our Boot camps will grow just as they have all year-long.

Seriously, this last year has been great and we have seen a tremendous amount of growth while other fitness companies have gone under. I Know it is because we continually over deliver.

This offer is more than an offer to lift any financial burden that your training would cost. This Program will bum away the body fat that has been holding you back!!!

2010 is over!

How About making 2011 Your Best Year!!!

The Year That You Shape Up Your Health!!!

The Year You Finally Take Back Your Body!!!

The Year That We All Become Great Again!!!

How about something REAL that just plain delivers?

If You Are Here At This Link You Have Personally Experienced or Know OF
Someone Who Has Been Transformed By Our Programs

Regardless We Want You To Give This Program A Try And We Promise You
Will See The Results Or You Get 100% Your Money Back!!!

And just to ensure that you join with confidence and feel great about getting in
the best shape of your life. We’re going to give you a guarantee that no
other fitness and weight loss program can offer!

PLUS: I Take All The Risk
Risk Free 21 Day “You Better See Results Or We Won’t Keep a Dime” Money Back Guarantee!*

We are so confident that you will enjoy the program, see significant results and have a blast the entire time that we are

Join today and try us out for 21-days. If after following our specialized training and nutrition program exactly as designed for the full 21 days you don’t see results just let us know and we’ll issue a full refund.

And to show our appreciation – we want you to keep
the four-week personalized diet plan, and everything
else just for trying out our Boot Camp.

Fair enough?

*Come in for full details
ONLY $97
For 21 Days of Fat Melting Workouts

Just to be clear, This Offer Is for New Clients ONLY. Specifically, this
means any person who has Not yet trained with Fysiques  By Ferguson.

Special Bonus Gifts When you Join Today –
$254.00 Value!

Jump Start Nutrition Plan $99 FREE

3 Reports That Reveal The Untold Secrets To: Sexy Abs, 7 steps to Skinny Jeans, and weight loss Supplements

$130 FREE

Yes, I Want to Totally Change my Body in Only 21 Days for only $97!

Let me ask you…

Have Your Heard About How much our Clients Lose?
Have Your Heard About The High Level Of Accountability?
Have Your Read About Our 100% 30-Day Money Back Guarantee?
Get Your Boot Camp Buddy And Make A Promise To Each Other.

You have a limited opportunity to be part of a program that works.   Classes Will Fill Up Fast! Are you tired of watching those commercials showing impossibly fit individuals enjoying life to the fullest? I think it is your turn.

Guess what? It can be you only if you act fast.

You’re either going to recognize this for the fantastic opportunity that it is (if you do, congrats on a smart decision:),or you’re going to take a pass, lose out on this chance for a results driven program, and wonder how everyone else keeps making getting fit.

And When it is Over it is Over… Period.

This sale will NEVER be repeated at this price.

Sign up For This Amazing Offer by Clicking the Secure Link Below.

So without further ado here is the 21 Day Rapid Fat Loss Boot camp Location

AZ THUNDER ELITE CHEER

14131 N. Rio Vista BLVD.,

Peoria, AZ.85381

Yes, I Want to Totally Change my Body in Only 21 Days for only $97!

I look forward to personally meeting you and helping you take your body to a whole
new level.

Clarence Ferguson RTSM

P.S.: I have been where you are.

Take Action Now!

Yes, I Want to Totally Change my Body in Only 21 Days for only $97!

It’s time… CLICK HERE.

Fysiques By Ferguson LLC… All right Reserved.
Copyright 2010

—