How Fast Should You Lose Weight?

Reading Time: 1 minute

How fast should you lose weight? Here’s a quick new video on the basics. For those interested, I’ll link several scholarly articles related to the topic below. ***It’s also worth noting that this is the short explanation for those of you with short attention spans 🙂 Metabolism is more complicated than JUST muscle mass, but muscle is a major determining factor. Check it out! Hope it helps!

Sources, summaries and interesting related material:

Very low calorie dieting decreases RMR (resting metabolic rate), making it difficult for obese people to keep weight off once it’s lost:

Very low calorie diets combined with A. aerobic exercise and B. resistance training, show that resistance training was favorable for maintenance of RMR and LBM, compared to aerobic training.

Wrestlers who didn’t “cut” maintained their RMR better than those who cut repeatedly:

“Given that fat-free mass (FFM) represents a key determinant of the magnitude of resting metabolic rate (RMR), it follows that a decrease in lean tissue could hinder the progress of weight loss. Therefore, with respect to long-term effectiveness of weight-loss programmes, the loss of fat mass while maintaining FFM and RMR seems desirable.”:

Weight loss by exercise did not effect RMR in 100+ adults, but weight loss strictly via diet caused a decrease in RMR over a year:

Can Drinking Alcohol Kill Your Gains?

Reading Time: 2 minutesThe short answer is yes. Several studies have shown alcohol consumption, both short term and long term, decrease a person’s rate of protein synthesis. Your body synthesizes ingested protein with your muscles to maintain, repair and grow them. Less protein synthesis means less gains. This happens at least partially because of a decrease in the…

How to Stay Consistent

Reading Time: 3 minutesI’ve been training consistently for close to ten years now, and since lack of consistency is a common downfall for would-be fit people, I put together a list of some simple tricks that have helped me over the years. Hope they help! 1.       Know your priorities. This means that if I were to ask you…

Hell of a Holiday Feast

Reading Time: 4 minutes  The holidays are just around the corner, and if you’re anything like me, you’ll want to set the table with delicious foods for your loved ones to stuff their faces with. Meal planning is stressful, especially when you slap the word “holiday” in front of it. And let’s be honest: there’s bound to be…

How Dangerous is Lifting Heavy?

Reading Time: 2 minutesHow Dangerous Is Lifting Heavy? Many people understandably have concerns about the risks of heavy lifting in the gym. How dangerous is heavy lifting really? This question has actually been quite thoroughly researched. Here’s what several studies have shown: –          One study surveyed 97 incorporated powerlifting clubs (Powerlifting is a sport that aims for maximum…

5 Fitness Myths That Won’t Die

Reading Time: 4 minutes  5 Fitness Myths That Won’t Die Spot Reduction/Localized Fat Burning Nope. Sorry. No matter how many thousands of crunches you do, you don’t get to pick where the fat is burned. You could be burning fat on your ankles for all you know. (And btw, crunches recruit relatively little muscle tissue and provide very…