Fat loss and muscle gain, part 2

Last week we started discussing realistic expectations toward losing fat and/or gaining muscle. Let’s look at some factors that can affect those expectations.

One thing to identify is that fat loss is rarely linear. Just like your day-to-day weight, your fat loss can fluctuate from day-to-day. Always keep your focus on the long term movement of the scale, not the micro changes that happened between yesterday and today.

Fat loss is also very likely (and easy) to happen when someone is first starting toward that goal, and when they have more fat to lose. Which can set unrealistic expectations long term. So, expect your rate of fat loss to decline as you get further into your journey. This is normal.

Muscle gain has a similar trajectory. Over the course of a lifting career, men have the potential to gain about 40 to 50 pounds of muscle, and women have the potential to gain about 20 to 25 pounds of muscle. The realistic rates of muscle gains in the previous post, was aimed at men and women under the age of 30, as that’s when it’s easiest to achieve. Muscle gains slow as you age, but is still possible.

What can make fat loss easier and harder?

FactorWhat makes fat loss easierWhat makes fat loss harder
AgeBeing olderBeing younger
SexBeing femaleBeing male
Current Body SizeBeing smallerBeing heavier
Current Body CompositionBeing relatively leanHaving more body fat
Current Activity LevelLittle to no activityHigh levels of activity
Current Activity TypeDoing excessive cardio without other types of activityHaving a well-rounded exercise regimen
ConsistencyBeing inconsistentBeing consistent (>80%)
RecoverySleeping less than 7 hours most nightsSleeping at least 7-8 hours most nights
StressExcessive stress or perception of excessive stressAppropriate stress levels or perception of appropriate stress
HormonesLeptin-resistance / low leptin
Insulin-resistance
Hormones in healthy ranges
MedicationBirth control
Corticosteroids
Antidepressants
Xenical / Alli
Belviq
Qsymia
Contrave
Saxenda
PEDs
Health StatusMenopause
Hypothyroidism
PCOS
Cushing’s syndrome
Depression
Clean bill of health

And on the other side of that, what makes muscle gain easier or harder?

FactorWhat makes muscle gain harderWhat makes muscle gain easier
AgeBeing older (>40)Being younger (<30)
SexBeing femaleBeing male
Current Body SizeHaving a small frame / bone structureHaving a large frame / bone structure
Current Body CompositionHaving more body fatBeing relatively lean
Current Activity LevelLittle to no activityModerate levels of activity
Current Activity TypeInadequate resistance training / excessive cardioResistance training
ConsistencyBeing inconsistentBeing consistent (>80%)
RecoverySleeping less than 7 hours most nightsSleeping at least 7-8 hours most nights
StressExcessive stress or perception of excessive stressAppropriate stress levels or perception of appropriate stress
HormonesHigh cortisolHormones in healthy ranges
MedicationThyroid drugs
ADHD drugs
Acne medication
PEDs
Health StatusIBD
Gastroparesis
Hyperthyroidism
Depression
Clean bill of health

These are by no means exhaustive lists, but are good examples of how additional factors can impact an individual’s rate of progress. You also need to take into account for what else is happening in an individual’s life. Busier seasons can affect rates of progress, whether it’s a change in profession, holidays, vacations, family health issues. Every issue cannot be foreseen, but we can plan for what we know. 

If you’re ready for a change in your life, whether it’s to lose fat or gain muscle, or just be healthier, we have the tools to help you succeed.

Schedule your free consultation now to get started: https://kilo.gymleadmachine.com/widget/bookings/nikaathletics/free-intro

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