How Long for Results?

by Jason Brennan | July 17th, 2013 | Fitness Expert

walkThis of course depends on a number of things, such as the quality of your workouts and your nutrition.

The average person on the right plan should be able to lose 10lbs of body fat in 6-8 weeks and see improvements in energy, posture, sleeping, and mood with in the first week or two.

The first thing you have to understand is how your body loses weight in the first place.  In theory it’s very easy – burn more calories (energy) than you consume.  You must burn roughly 3500 calories to lose 1 pound of body fat.

Depending on your workout routine, you should be able to burn anywhere from 300-900 calories per hour exercising.

So let’s say for example you work out 3 days per week and burn 600 calories each session, that’s 1800 extra calories burned per week, that’s only a little more than a ½ pound.

1800 calories is also only 1 value meal at a fast food restaurant, 2 pieces of pizza, a 6 pack of beer, or 1 dinner out at almost any restaurant.

It’s a lot easier to put it on than burn it off!

One of the most important things you need to know is your Basal Metabolic Rate (how many calories your body needs per day to function)??? There are many websites that can help you get an idea.

(Not knowing that is like trying to balance you check book and not knowing how much money you have to work with).

Once you have your BMR, you need to safely reduce your calories a little and on top of burning extra calories, working out you will create a calorie deficit.  Ex: If you can create a deficit of 500 cals per day x 7 days=3500 that would be 1lb per week.

As far as your workouts go, you should be trying to burn maximum calories.

Work hard, stay focused and you will see the results you want.


Keep a nutrition log

Do resistance training

Drink a lot of water

Take a good multi vitamin

Eat 5 or 6 small meals each day

There are many factors which can influence your progress. If you’re working really hard and not seeing the results you think you should be, talk to a Fitness Professional and at least find out why.  Typically it’s just something minor that needs adjusting.

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All health and fitness information is provided for educational purposes. Please consult with your physician before beginning any exercise regimen.