Frankly, the current standards of ‘progress check’ in the fitness industry are set by bodybuilders or physique athletes. Indian fitness industry was started by mostly coaches who were bodybuilder- athletes.
These people are either on calculated surplus of calories for ‘time targeted weight gain’ OR on calculated caloric deficit for ‘time targeted weight loss’.
They workout on time, eat on time & sleep on time. They don’t eat out randomly and have a strong will power to say no to cravings constantly- which is why they lose weight ‘every week’. They have what it takes to achieve weekly targets.
However, they have no idea how to coach ‘non athletes’.
Clearly, the same standards of strictness are not applicable to non athletes.
Now, a layman who isnt as driven as them, who is not as fit as them and not nearly strict enough in his diet as these athletes, might take 2-4 weeks to achieve the same weight loss what these athletes achieve in a week. It all comes down to choices.
That is why- for most of the non-athlete people like us, the ‘weekly’ check isn’t required. More appropriate timeline is monthly progress check.
Assuming 60-80% strictness in implementation, that means about 20-24 days of strict exercise and nutrition each month- which is a ‘realistic’ standard for non-athletes.
If you stick to this standard of strictness, anywhere between 2-5% weight loss is possible over a period of month. If you stick to this standard long enough, you will not only lose all the excess weight, but you will be able to do it without any extreme measure.
Thus, for at least 20-24 days a month, stay strict with yourself- even when no one is looking.
That is how I lost about 7kgs in last 6 months- and I am having no difficulty maintaining it- even when currently I am not exercising as hard as I used to.
ND
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