E. 191 How Fast Should You Lose Fat or Gain Muscle?

This, this topic is one that I'll say most clients, like 90% of clients that I work with at one point in time, they end up asking me, what should I expect? What is the rate of change? What is the loss or the gain that we're aiming for every week? And to be honest, they probably don't even ask it like that directly.

They're more so just like, how fast am I going to lose? How fast am I going to gain? How much am I going to gain? And this is really where, like, let me back up.

The reason that I came up with this framework of having a timeline, having a target rate of change every week, meaning there is a KPI in place to determine whether or not we're on track each and every week.

The reason behind that was because I went through many preps.

So at this point, it feels like so long ago, but my prep in 2021 for five months long and the whole time I was working with a coach, but the whole time I was like, I don't know if this check in is a good check in.

I don't know if I'm on track.

I don't know if this is close to the expectation.

I don't know if I'm going to be ready in time.

And frankly, that in and of itself drove up a lot of stress.

And it ultimately put me in a position going into my show.

I'm like, I have no concept of if I'm lean enough, if I, you know, should have, I don't know, built a time machine and gone back to four months ago and really just like walked in.

And this is a common complaint that competitors have, but also even lifestyle clients, they come to me with, they're like, I was in a fat loss phase.

My coach didn't really give me a concept each and every week of whether I was doing good, whether I was hitting, you know, the goal, because frankly, there wasn't a goal every week.

Like I would go and check in and even if weight didn't move, they'd still be like, oh, well, you're looking leaner, you're looking good.

And then we would just hold things static.

And so I was like, And, you know, yeah, there are some weeks that even if scale weight doesn't go down, we should probably not have a knee-jerk reaction.

But there should be a plan.

There should be some kind of idea of how quickly you should be losing, how much you should be losing.

There should be some kind of measurement, I don't know, standard even, if you will, in place.

because otherwise, it is going to leave you probably in a similar position that I was in, where you think, okay, well, this probably isn't fast enough, or in the case you're gaining, maybe this is way too fast.

This is something that I would say is like very specific to my style of coaching.

This is very much like my systems, my framework that I have for my clients.

It's From the get-go, whether we're losing, whether we're gaining, it's predetermined or at least pre-planned that if we're going towards this north star of trying to lose 10 pounds, here's what needs to happen.

Here's how quickly we can expect it.

And it's usually...