by Will Grumke January 08, 2017 2 min read
Ah, the famous question! This is a question that unfortunately there is no exact answer.
The good news is that the TransPHORMation Challenge is not a 30 day … 21 day … or 6-week challenge. It goes on all year so don’t have to crash diet for a month. Instead, you can adjust your habits, make consistent progress, and actually be able keep the fat off when you reach your goals!
But back to the initial question. It usually takes about 4-5 weeks for your body to adjust to a nutrition and fitness program. That is you can certainly earn noticeable fat loss in the first four or five weeks but it will accelerate tremendously after that.
Therefore, if you are consistently following a reasonable balanced nutrition and fitness program you can expect to lose 6-10 lbs of pure fat in a month.
That means you will gain muscle and lose fat, you may not see a change of 6-10lbs on the scale, but your net fat loss will be in that range. Now, this kind of program will help you be more toned and look much better than you did before.
If you decide to do what many do and severely limit calories and do hours of cardio, you will be able to lose a lot more weight. You could probably lose your 20 pounds in a months time, but it’s bad news if you do. You see you will burn away valuable metabolically active muscle and fat. This means you are basically shrinking yourself and will look the same or worse as you do now, just smaller. Here’s the kicker, when you come off that diet you will gain all that weight back, plus some.
You know why? Because you will have burned off all your valuable calorie-burning muscle in the process of dieting for this trip. Which means not only will you gain all the weight plus some back, you will have a hell of a lot harder time losing it next time. Hence, the term yo-yo dieting.
It’s your choice, don’t say I didn’t warn you if you decide to starve yourself for quick, drastic results. I encourage you that if you want to do it the right way, and don’t know where to begin, start by joining us in the 2018 TransPHORMation Challenge! It is 100% free and we will take care of your nutrition and workout plan for you. This way it takes the guesswork out of it for you so all you have to do is put in the work!
If you are in the Transphormation challenge already, stick to the plan and reach out to your coach or our trainers if you have ANY questions at all! You took the first step which is the best step … and that was to sign up and change your life forever.
Fitness is a journey, don’t make it harder than it has to be!
NASM Certified Personal Trainer, NASM Certified Nutrition Coach, NASM Certified Fitness Nutrition Specialist, NASM Certified Weight Loss Specialist, NASM Certified Behavioral Change Specialist, NASM VCS Virtual Coaching Specialist, CrossFit Level 1 Trainer