Is this goal irrational?

[dannynovak]

Hi. I'm posting because I was recently told my goal was irrational. I want to drop 38 pounds in 16 weeks which is a little over 2 pounds a week. My personal trainer told me that you should try to lose more than 4 pounds a month. What do you guys think?

[caa5000]

I'd personally say 1% of your BW per week to lose weight somewhat safely. However, I doubt you'd be able to keep that up for 16 weeks without a plateau.

[IronAlex]

I say 1-2 pounds a week on average is a realistic goal depending on your body fat obviously. I don't see why yous should shoot any lower unless you already have a really low body fat.

[euclid]

Your personal trainer's heart is in the right place. He/she is most likely referring to bodyfat, not just overall bodyweight. It is fairly easy to lose bodyweight (combination of muscle and fat) quickly, but takes much more time to adjust your diet/exercise regimen so that you are losing primarily fat.

[brianjkeene]

Originally Posted by euclid

Your personal trainer's heart is in the right place. He/she is most likely referring to bodyfat, not just overall bodyweight. It is fairly easy to lose bodyweight (combination of muscle and fat) quickly, but takes much more time to adjust your diet/exercise regimen so that you are losing primarily fat.

What he said!

[palmasolaking]

Originally Posted by dannynovak

Hi. I'm posting because I was recently told my goal was irrational. I want to drop 38 pounds in 16 weeks which is a little over 2 pounds a week. My personal trainer told me that you should try to lose more than 4 pounds a month. What do you guys think?

A lot of whether you can do this is up to how high your bodyfat % is starting off. Is it possible yes, will it be tough for sure. I lost 50lbs in 88 days while dropping my bodyfat 10% points, and gaining 6lbs of lean muscle mass....of course I was a lot larger starting off. I was 300 at the beginning of the year. Just bust your ass for 16 weeks and see what happens.

[biggerthanlavar]

Originally Posted by euclid

Your personal trainer's heart is in the right place. He/she is most likely referring to bodyfat, not just overall bodyweight. It is fairly easy to lose bodyweight (combination of muscle and fat) quickly, but takes much more time to adjust your diet/exercise regimen so that you are losing primarily fat.

x's 2.

It can be done by losing primarily body fat but it takes an unreal amount of dedication and diligence.

You need to ask yourself - "Can I do this?"

2lb's a week is not out of the question and it isn't necessarily unhealthy.

[SocratesTX]

The real question is whether or not you can make that commitment. 1lb. per week is quite easy, but 2lbs. takes more dedication unless you are just really overweight and new to working out. That's 7000 calories a week that you can not eat, so basically 3 days of food on average for most people. That's almost a half reduction and you'll be surprised how fast calories will add up in the day. The best way to go about his is to have a plan with real numbers. You need to have your true RMR/BMR, you need to count your calories and you need to vary your intake based on each day's workload.

Yes, it can be done, but it will take work.

[jay24k]

Originally Posted by SocratesTX

The real question is whether or not you can make that commitment. 1lb. per week is quite easy, but 2lbs. takes more dedication unless you are just really overweight and new to working out. That's 7000 calories a week that you can not eat, so basically 3 days of food on average for most people. That's almost a half reduction and you'll be surprised how fast calories will add up in the day. The best way to go about his is to have a plan with real numbers. You need to have your true RMR/BMR, you need to count your calories and you need to vary your intake based on each day's workload.

Yes, it can be done, but it will take work.

Don't think of it 7K calories you can't eat. Think of it 3K calories a week you can't eat and 5K calories a week you burn off in exercise and lifting. Personally, you should only lose a pound a week in calorie deficit and the rest in "burning" it off. IF you want to dedicate yourself, eat slighty below maintenance and do cardio twice a day and lift 3 to 4x a week. Eat clean and it will peel off. But your workouts need to be intense. Most people don't or can't do this. For those (including me), I just do cardio 5 days a week, lift 3X a week and eat a deficit of 500 a day. I'm losing 2 pounds a week. I'm near my goal so I'm honestly surprised I haven't hit a wall yet. I'm guessing 10 more pounds for me till my cut is complete.

[DuLac]

2 pounds/week is doable, but it will take some serious dedication.

Your trainer probably doesn't want you to set yourself up for failure.

Why are you setting a hard deadline of 16 weeks? Why not just set a goal of 38 pounds, and in the meantime change every facet of your lifestyle to be more fitness oriented and healthier?

People who set lofty goals get frustrated when they fail to meet them. Then they fail completely. Smaller goals will be easier to reach, and more rewarding.

[SocratesTX]

Originally Posted by jay24k

Don't think of it 7K calories you can't eat. Think of it 3K calories a week you can't eat and 5K calories a week you burn off in exercise and lifting. Personally, you should only lose a pound a week in calorie deficit and the rest in "burning" it off. IF you want to dedicate yourself, eat slighty below maintenance and do cardio twice a day and lift 3 to 4x a week. Eat clean and it will peel off. But your workouts need to be intense. Most people don't or can't do this. For those (including me), I just do cardio 5 days a week, lift 3X a week and eat a deficit of 500 a day. I'm losing 2 pounds a week. I'm near my goal so I'm honestly surprised I haven't hit a wall yet. I'm guessing 10 more pounds for me till my cut is complete.

Great point, well said.