Here is some info to help you set your goals for weight loss, body fat loss, and belly inches lost:

Your Weight Loss

*The scale weight is the most unpredictable measurement that we do. Many variables can cause your weight to be inaccurate when you step on our scale.

*Be sure to look over our Tips to ensure an accurate weigh in to avoid anything that might throw off your weigh in numbers. These are posted in our weigh in area and are listed in the Meltdown Manual.

*When we look at weight loss pace we split people up into TWO categories:

-Over 25% body fat

-Under 25% body fat

*If your body fat is over 25% we set a goal pace to lose 2-3 lbs per week on average. So you can take your “week” and multiply it by 2-3 lbs and get a goal range for your weight loss at that point. Here are some examples:

-Week Two Checkpoint: 4-6 lbs

-Week Four Checkpoint: 8-12 lbs

-Week Six Checkpoint: 12-18 lbs

-Week Eight Checkpoint: 16-24 lbs

*If your body fat is under 25% we set a goal pace to lose 1-2 lbs per week on average. So you can take your “week” and multiply it by 1-2 lbs and get a goal range for your weight loss at that point. Here are some examples:

-Week Two Checkpoint: 2-4 lbs

-Week Four Checkpoint: 4-8 lbs

-Week Six Checkpoint: 6-12 lbs

-Week Eight Checkpoint: 8-16 lbs

*Remember that the weight loss will not happen in a linear progression. You will have weeks where you drop big and weeks where the drops will be smaller.  The key is to look at the average per week lost and shoot for the goal range.

Your Body Fat Loss

*The body fat measurement is the most important and most predictable measurement that we do.

*With this measurement we find out what percentage of your total body weight is composed of FAT.

*A healthy body fat measurement is 25% and below for both males and females.

*To start to see abdominal or waist line definition females should shoot for a range of 18-20% and males should shoot for a range of 12-15%.

*Females should not take their body fat below 17% if they are attempting to get pregnant. Females should not take their body fat below 13% in general as this will disrupt their hormonal cycle.

*It is very important that you do not work out the morning of your weigh in as this will make your body fat analysis inaccurate because of the extra blood flow to the muscle tissue.

*If your body fat is over 25% we set a goal pace to lose 0.5% per week on average. So you can take your “week” and multiply it by 0.5% and get a goal range for your body fat loss at that point. Here are some examples:

-Week Four Checkpoint: 2% loss

-Week Eight Checkpoint: 4% loss

*If your body fat is under 25% we set a goal pace to lose 0.25% per week on average. So you can take your “week” and multiply it by 0.25% and get a goal range for your body fat loss at that point. Here are some examples:

-Week Four Checkpoint: 1% loss

-Week Eight Checkpoint: 2% loss

Inches lost from the belly

*This is the only measurement that we don’t have a goal pace for. This is because the rate at which people lose inches from their stomach will vary greatly. The amount of fat stored in this region also varies greatly depending on sex, age, and overall body fat percentage.

*We do know that belly fat is a VERY bad thing and we have to get rid of it. Here are some stats that should help you set your goals:

-For men the mortality rate is DOUBLE for those with a belly measurement of 40 inches and above compared to those with a measurement of 34 inches and below.

-For women the mortality rate is DOUBLE for those with a belly measurement of 35 inches and above compared to those with a measurement of 28 inches and below.

-Each two inch increase in belly circumference adds about 17% increased mortality risk in men and 13% in women. The risk factors for stroke and diabetes also increase greatly.

So lets take this information, set some goals, and TAKE ACTION!

Adam