Weight vs. Body Fat

At weight-loss program or fat camp Sometimes I ask the women in my classes a series of questions.  “Who needs to be 120 pounds?” Many will raise their hands. “Who needs to be 110 pounds?”  Many others raise their hands. I continue in this vein for a while and then stop, look around, and say, “Would you believe that you don’t have to be any particular weight?”  Your goal should be to get fit, healthy, and to establish a realistic weight-loss goal, or even more important, a body fat goal. 

In a weight-loss program or fat camp setting, the goal is to reduce body fat, while increasing muscle mass.  For this reason, you can’t always look at the scale to get an idea about how well you’re doing. Let me repeat that! YOU CAN’T ALWAYS LOOK AT A SCALE TO GET AN IDEA OF HOW WELL YOU ARE DOING! The only way to know if the weight loss program is effective is by measuring your percentage of body fat. At our facilities, we use the hydrostatic body composition test, which is the gold standard scientific method of measuring this within your body.

 

We teach at weight-loss program or fat camp women look great at 150 or 170 pounds.  Rumor has it that a prominent celebrity weighed 200 pounds during her stint as spokesperson for a weight-loss system, and she looked fabulous at that weight because she was tall and in shape. Slo it’s not about weight but about bodyfat.

 

If you’re working out, eating a nutritious diet, and are at, say, 17% body fat and feel great about how you look and feel, but your weight has remained 165 pounds, what do you do? Celebrate! Sounds to me like you have become the perfect you. 

Calculating a Goal

In our weight-loss program or fat camp

In order to Understand a Goal we Must Calculate for that Goal.

We must calculate long term weight loss goal.

We must define short term goal as well. 

Weekly Goal As well. Even daily Schedules.

Example – One year long term goal – 100 pounds 

Weekly Goal: 100 lbs / 52 weeks = 2 pounds a week for  52 weeks
3500 calories to burn a pound of fat x 2 pounds/wk = 7000 calories to burn off each week 

or 1000 calories a day

Most people burn 500 calories an hour during a good workout, 1000 calories a day / 500 calorie workout = Need to workout 2 hours a day, 7 days a week 

(This can be hard as some people have never exercised two or three days a week in their lives) 

Note: When weight loss is taken into consideration any excess food can be a big problem.

Example of the problem with a cheat day – This can really mess with your goal!

Double Quarter Pounder, fries and large Coke Godiva Cheesecake Pasta Carbonara 3 glasses of wine Bread and butter
1710 calories 1510 calories 2400 calories 600 calories 400 calories
Total Consumed Calories: 6,620 calories

Example Goal – 30 pounds in a month – short term goal

At home this would be a tough goal:

30 pounds x 3500 calories  to burn a pound of fat / 30 days =  3500 calories to burn every day
Most people burn 500 calories an hour during a good workout, so 3500 calories a day / 500 calorie workout = Need to workout 7 hours a day, 7 days a week for 30 days!

Potential versus Actual Weight Loss

This is the signature 7 days system used to maximize every athlete and every client’s individual results since 1997.  This customized approach is the cornerstone of our program.

 

CALORIE GOAL Upon arrival at our Fitness Retreat, each client is given a calorie burn goal. This goal is adjusted based on their fitness level, age and their individual weight loss goal. 
GOAL WEIGHT LOSS Same calculation as the “Potential Weight Loss”, using the “Calorie Goal” instead of the “Actual Calories” – See below.
ACTUAL CALORIES Using a fitness watch, track your calories burned. 

  • Many watches calculate automatically 24 hours starting at midnight.  
  • For others, you will start your watch say at 8 am and stop it 12 hours later, at 8 pm.
RESTING METABOLIC RATE (RMR) The Resting Metabolic Rate is the rate at which your body burns energy when it is at complete rest.  This can be calculated or, more accurately, we test it at LiF.

If you don’t know your RMR, use 2000 as a ballpark figure.

POTENTIAL WEIGHT LOSS CALCULATION Using a fitness watch for 24 hour periods:

Calories Burned (Actual)

– Calories Consumed (from food)

= Net Calories / 3500 calories to burn a pound of fat

= Potential Weight loss

Using a fitness watch for 12 hour periods:

Calories Burned (Actual)

– Calories Consumed (from food)

+ ½ of RMR (to calculate for the 12 hours not recorded on the watch)

= Net Calories / 3500 calories to burn a pound of fat

= Potential Weight loss

GOAL WEIGHT LOSS Same calculation as the “Potential Weight Loss”, using the “Calorie Goal” instead of the “Actual Calories”.

 

Example of the Potential Weight Loss Calculation for One Day

Using a fitness watch for 24 hour periods: Using a fitness watch for 12 hour periods:
Calories Burned (Actual) 5000 4000
– Calories Consumed (from food) -1700 -1700
+ ½ of RMR (to calculate for the 12 hours not recorded on the watch) (not applicable) +1000
= Net Calories / 3500 calories to burn a pound of fat = 3300 /  3500 = 3300 / 3500 
= Potential Weight loss 0.94 lbs 0.94 lbs

 

Overall Example for a Week

DAY CALORIE GOAL GOAL WEIGHT LOSS ACTUAL CALORIES POTENTIAL WEIGHT LOSS ACTUAL WEIGHT LOSS (WEIGH-IN)
MONDAY 5000 -1.31 5000 -1.31
TUESDAY 5000 -1.31 2000 -0.45
WEDNESDAY 5000 -1.31 5000 -1.31
THURSDAY 5000 -1.31 5000 -1.31
FRIDAY 5000 -1.31 5000 -1.31
SATURDAY 5000 -1.31 5000 -1.31
SUNDAY 5000 -1.31 1750 -0.38
TOTAL 35000 -9.17  lbs 27500 -7.39  lbs -6.2 lbs