In addition to this, you will find exactly how to adjust your approach, whenever you get off track, so that you can continue moving in the direction of creating irreversible, long-term weight loss success.
Once you actually start your weight loss program, and start doing your measurements and weigh-ins, the numbers in your weight loss chart will show how effective your weight loss program is at producing the end-results that you are after!
To create permanent fat loss and create a lean, healthy body, you should track your total body weight, your total body fat weight, and your lean body mass, — on a weekly basis.
Your major objective is to do everything possible to lower your total body weight, your total body fat weight, while maintaining your lean body massduring the entire “fat loss” phase of your program.
This will be accomplished by following an “effective” proper nutrition andexercise strategy, that you can design using the information that I have prepared for you on the pages of this site.
The best place to start your weight loss journey is by creating your owngoal setting chart and once you know the major health goal that you will be moving toward, then you should create your own Weekly Weight Loss Chart — to know where you are in the current moment, and also to keep track of your weekly progress!
This ideal weight chart article has been created with one purpose: To help you make adjustments in your weight loss program whenever you hit aweight loss plateau, whenever your weekly weight loss chart shows that your total body fat weight is going up, or whenever your lean body mass is dropping!
By knowing the steps that you can take whenever one of these “circumstances” show up in your weekly ideal weight chart — you will know “exactly” what you can do to take your weight loss program to the next level!
Ideal Weight Chart: Tracking Weekly Progress!
Let us look at an example what your weekly weight loss chart might look like after the fourth week of your weight loss program:
-Your total body weight (TBW) last week was 200 pounds and this week you weigh in at 198 pounds. The difference is 2 pounds!
-Your body fat percentage (BFP) was 15% and this week it is 14.4%. The difference is 0.6%
-Your total body fat (TBF) last week was 30 pounds and this week it is 28.5 pounds (198 x 14.4%). The difference is 1.5 pounds!
-Your lean body mass (LBM) last week was 170 pounds and this week it is 169.5 pounds (198 – 28.5). The difference is 0.5 pounds!
These are almost ideal weight chart numbers. If you have these kinds of result in your weekly weight loss chart on a regular basis — you are on your way toward creating permanent fat loss in the nearest future!
The drop in your lean body mass (LBM) of 0.5 pounds is minimal, and should be expected while you are losing weight in such an early stage of yourweight loss program.
The best approach for creating permanent fat loss is to use proper nutrition mostly to “maintain” your current total body weight, use weight training to maintain your current muscle mass, and to use cardio training to burn off the unwanted body fat that you currently have — on a weekly basis.
This is the most effective fat loss approach for anyone that has a slow metabolism, and experiences difficulties with losing “excess” body fat.
In this weight loss secrets article you can read about the different body types, and discover why cardio training is the key to creating permanent fat loss.
After the first 3-4 weeks, once your body gets used to your new exerciseroutine and nutrition habits, you will have to start paying real close attention to the results in your weekly weight loss chart.
If you have to make adjustments, this ideal weight chart article will help you to get back on track!
Using your weekly measurements and weigh-ins, you will always have an “objective” way of getting regular feedback on the end-results that the nutrition and exercise approach that you are using —is producing in your fat loss program!, by simply using the ideal weight chart.
Ideal Weight Chart: Possible Weekly Outcomes And Actions That You Should Take To Get Back On Track Next Week!
When you are losing weight using “effective” proper nutrition and exercisestrategies, you will produce excellent results on a weekly basis. Depending on the way your body reacts to these approaches, you will “almost” always see some changes in your body composition.
If you are moving toward your major health goal, and losing total body fat weight while maintaining your lean body mass, then everything is fine — and you should keep doing the exact same thing next week, without making any changes in your program.
If you notice that you are no longer moving in the direction of your major health goal, then it is time to adjust your approach and get back on track next week!
Let me go over all of the possible outcomes that your weekly weight lossprogram can “produce” — and what you might see in your weekly weight loss chart. After each “possible result” — I will also make recommendations how you can adjust your approach for next seven days of your program.
1. Your lean body mass number is the same, your body fat percentage decreases. Keep doing what you did last week, this means that your weight loss program is working.
2. Your lean body mass and your body fat percentage remain the same. You need to make adjustments to your program, first increase the intensity of your cardio training, and if this does not get you back on track, lower your daily calorie intake by ten percent.
3. Your lean body mass number is the same, your body fat percentage increases. You need to adjust your nutrition strategy, reduce your daily calorie intake by ten percent. At the same time adjust your cardio training, by slowly increasing your intensity, frequency and duration.
4. Your lean mass decreases, your body fat decreases. This means that your program is working, but you might need to make a ten percent increase in your daily calorie intake. Keep you cardio training on the same level as last week.
5. Lean mass decreases, your body fat remains the same or increases. This means you are losing muscle, and your metabolism is slowing down. Increase your daily calorie intake by ten percent, pay attention to meal frequency/timing, and do not skip meals. Leave your cardio on the same level as last week.
6. Lean mass increases and body fat decreases. Even though this happens very rarely, do not change anything. Keep doing the same you are doing. This is the ultimate result that can be achieved in a weight lossprogram.
7. Lean mass increases, body fat stays the same. In this case you should increase your cardio training, by slowly increasing your intensity, frequency and duration. Nutrition strategy leave the same as last week.
8. Lean mass increases, your body fat increases. Increase the intensity, frequency and duration of your cardio training, and if this does not help, next week reduce your daily calorie intake by ten percent.
No matter what your weekly weight loss chart shows, as you can see in thisideal weight chart article — there are many different nutrition andexercise techniques that you can use to take your weight loss to the next level.
Ideal weight Chart: Stay Focused On Your Major Health Goal, And Simply Keep Adjusting Your Approach Whenever This Becomes Necessary!
During your weight loss journey it is very unlikely that you will keep moving toward creating permanent fat loss and reaching your ideal weight
As your body adjusts to the stress from the nutrition and exercisestrategies that you will be using, it will always adapt and because of this — your weight loss will start to slow down or even come to a halt!
This is completely normal, and all you have to do is focus on your major goal, simultaneously look at your current circumstances in your weekly ideal weight chart, and then using the information in this ideal weight chartarticle — simply make adjustments in your approach during the next week.
If the results of your new actions help to get you back on track, and you start losing body fat while maintaining your muscle, then keep doing what you are doing! If not, then simply make further adjustments in the nutrition and exercise strategies that you are using!
The present moment is the only time that you can take actions to bring the body of your dreams into reality. There are no tricks to this, you can’t create permanent fat loss by going back into the past or by going forward into the future.
Here and now is where you must take action if you want to lose the unwanted body fat take you currently have — and “here and now” is where you must take the next step toward becoming a proud owner of a lean, healthy body!
This is why knowing exactly where you stand every week, will help you toeffectively move in the direction of your major health goal.
When you know where you are and you know exactly where you are going, obviously you will always choose the possible steps that you can take — to get from here to there.
Small steps are what produce long term results, and if you lose 1 to 2 pounds of unwanted body fat on a weekly basis, while maintaining your lean body mass, eventually you will arrive to your final destination, and will create the body of your dreams!
And, make sure that you consider ordering The Secret To Permanent Fat Loss. This is my weight loss system where in the first chapter you will discover the “unique” motivation strategy that will help you to go through the hardest parts of your weight loss program without ever quitting or giving up!