Are you looking for a free weight loss chart to help you reach your weight loss goals faster?
If you are on a weight loss program, you should be focusing on fat loss only.
You should try to lose weight each week when trying to lose fat, or you might even replace some of the fat loss with lean muscle gain.
How much weight should you lose each week, and how do you focus on fat loss?
Let's take a look at a simple weightlifting chart I've included for those of you that need help setting weekly weight loss goals.
Use this chart wisely from week to week when determining whether or not you should decrease calories.
Here's What You Should Expect for Weight Loss Each Week
As you'll see below… there is a rate of weight loss that is too fast. When you lose weight too fast, you're most likely losing precious muscle mass.
And you don't want to lose muscle. You want to focus on losing body fat.
|Rate of Weight Loss||Weight Loss Per Week||Comments|
|Slow Weight Loss||0 to 1 Pounds||Slow weight loss works very well as you will usually replace some of the fat loss with lean muscle mass. This makes the number on the scale decrease at a much slower rate BUT what you look like in the mirror will improve faster than you think. If you measure your progress by ONLY the number on the scale, this rate will not satisfy you.|
|Faster Weight Loss||1 to 2 Pounds||I recommend this rate of weight loss for most people who are above a certain body fat percentage (approximately 15% for men and 20% for women). You should focus on fat loss and not weight loss. You should make sure you aren't losing muscle while using this rate of weight loss.|
|Fast Weight Loss||2 Pounds||I do not recommend a rate of weight loss this high for most people unless you have a high body fat percentage. Most likely 2 pounds of weight loss per week for people with lower body fat percentages will mean a loss of lean muscle with the body fat loss. With the right program, though, you may be able to lose 2 pounds of pure body fat without losing muscle.|
|Very Fast Weight Loss||> 2 Pounds||This rate of weight loss is too much. You will be losing lean muscle mass at a fast rate. The number on the scale will be decreasing fast which makes many people happy, but your appearance and your health will decline as you continue losing weight at a fast rate. The body fat will still be there but the lean muscle will be gone.|
After studying the weight loss table above, some of you are probably wondering why you need to focus on fat loss only.
You might be saying that you don't care about muscle and you only want to lose weight. Let me explain something to you…
Whatever you do, you do not want to lose a lot of muscle on your weight loss program. Why you ask? Muscle burns calories. If that doesn't mean anything to you, I will explain.
If you lose muscle, your body will be burning fewer calories per day. This means you have to take in fewer calories per day to lose more weight.
You want your body to become a calorie burning furnace because you need to eat the most amount of food possible to get the nutrients your body needs to repair itself and for you to stay healthy.
You do not want to lose muscle because you will end up eating less food per day and eventually you'll end up starving yourself just to lose some weight. You'll end up geting sick too.
You'll gain more weight and have more fat than you had before you started. Who wants that? Let's do it the correct way.
Why Do People Gain Weight Fast After A Diet?
Do you know why people gain all the weight back that they lost after going on a weight loss diet? Those people have done absolutely everything wrong.
Starvation diets do not work. Diets alone do not work well.
If you want to lose weight the right way, you need to start a weight lifting program including a good diet and a good cardiovascular exercise program.
Weight lifting will help you build muscle and hold onto all the muscle you have. Use diet and cardio to control the amount of weight you lose each week.
That's how you lose weight the correct way. Use this website as your guide to your very own weight lifting, diet, and cardio program for maximum fat loss.
A General Guideline For Weight Loss: 1 – 2 Pounds Per Week
The weight loss chart above will serve as your guideline for increasing and decreasing calories each week. All you have to do is weigh yourself each week under the same conditions. Then adjust your calorie intake to lose weight according to the chart.
If you're looking for a printable weight loss chart to help keep track of your weight loss, you can find that here at Weight Lifting Complete too. Just look in the planning/weightlifting charts section of the site.
If you are serious about weight loss, you need to start lifting weights! Weight lifting is the best addition you could make to your diet and cardio program.
Weight lifting will help you hold onto muscle and even build new muscle. Your body will burn more calories and you will lose fat faster.
Your body will look much, much better when you add weight lifting to your exercise program. You'll love the results.
A Printable Weight Loss Chart to Track Your Progress
I thought you might want to print out a weight loss chart and keep it close so you can track your weight loss.
You want to make sure your appearance is improving in the mirror and you want to make sure you're not losing muscle mass while losing weight. A good way to ensure this is to watch your rate of weight loss. Keep it to 1 to 2 pounds of weight loss.
Simply right click to save the above chart to your computer. You can print it out from there and use each week as you measure your weight loss progress. Print as many copies as you need. There are 15 entries on one sheet of the chart.
If you have any questions about this weight loss chart, let me know in the comments section below. I am more than happy to answer any questions you have.