In this Track Weekly Weight Loss article you will discover how to reach your ideal weight using the weekly weight loss chart. This invaluable tool is the ultimate way to track your weekly progress and to create irreversible, long-term weight loss success — really fast!
When your major health goal is to create permanent fat loss it is to your advantage to move toward this primary objective at your own pace.
In the beginning of your program it is very important to move as slow as possible, and take small steps. This can be accomplished by simply eating a little less and exercising a little more.
Moving slowly will allow you to build momentum in your track weekly weight loss program without having to force yourself to take those steps that you are not ready for.
This is why it is so important to create your own goal setting chart where you will have all of your daily action steps completely written out.
These steps should include what you will eat, how much you will eat, and when you will eat it.
Plus you must plan and choose exactly when you will do your cardio training and when you will do your weight training.
If you skip this part, it will be very difficult to build momentum, adjust your approach, and track weekly weight loss progress. In the end, it is these type of small things that will help you to reach and then maintain your ideal body weight.
Once you have these small steps written out in your goal setting chart, all you have to do is take these steps on a daily basis.
And, your weekly weight loss chart will always show you if taking these steps is helping to move you in the direction of your major health goal — or away from it!
Track Weekly Weight Loss Progress
Now, here is exactly how to use your own weekly weight loss chart to track weekly weight loss progress!
On a weekly basis, weigh yourself using the weight scale, and measure your body fat using the skinfold caliper.
These weigh-ins and measurements will show the changes in your body fat percentage, your total body weight, your lean body mass, and your total body fat weight.
By doing this on a weekly basis, you will be able to objectively observe the weekly progression in your weight loss program.
Here is an example of what you might see in your weekly weight loss chart if you have a total bodyweight of 200 pounds and 20% body fat.
Your first step is to multiply 200 lbs times 20% (0.20) which will equal to 40 pounds of body fat. Then take your total body weight of 200 lbs and subtract the 40 lbs of body fat. This will give you 160 pounds of lean body mass.
This means that your first weekly weight loss chart would show the following:
1) Your total body weight (TBW) is 200 lbs
2) Your body fat percentage (BFP) is 20%
3) Your total body fat weight (TBFW) is 40 lbs.
4) Your lean body mass (LBM) is 160 lbs.
Your track weekly weight loss chart will always show if you are moving in the right direction, or not. Using this chart is the ultimate way of creating permanent fat loss because you will always know if you should keep doing what you did last week or make and adjustment and do something else.
For example the second week of your program you will do your weigh-ins and skinfold measurements and will get the following numbers:
1) Your total body weight (TBW) is 198 lbs
2) Your body fat percentage (BFP) is 19.4%
3) Your total body fat weight (TBFW) is 38.4 lbs.
4) Your lean body mass (LBM) is 159.6 lbs.
This means that during the first week:
1) you lost 2 pounds from your total body weight
2) you have lowered your body fat percentage by 0.6%
3) you have lost 1.6 pounds of unwanted body fat
4) you have lost 0.4 pounds of lean body mass
These numbers are not perfect, but this is what usually happens during the first few months of using an effective weight loss program.
These loses in lean body mass are minimal, especially if you compare them to the numbers you would see if you were using a low calorie or a fad diet approach.
In the next article, we will cover why losing 1 to 2 pounds of unwanted body fat per week should be the weight loss target that you aim at!
This might not seem that much to most people, but, you have to take into account that this is “body fat” and not simply “scale weight.” And, there is a huge difference between the two.
Plus, this scale weight is gained back really quick when you go off your diet, and since there is muscle loss, your body will burn less calories on a daily basis, and because of this, you will not only gain back the weight you lost, but you will also gain back a few pounds on top!
From this page you can go back to the Main Weight Loss Charts Section to read all the other articles from the 4th Chapter of my breakthrough weight loss system….track weekly weight loss….easy!