Tag Archives: goals

Jan. 11.

What Goals are Realistic for You?

What Goals are Realistic for You?

To lose 20 pounds in one month, to have more energy, to fit into size 8 jeans by spring; these are most of our goals but are they realistic based on the body’s anatomy and your past history? To better give you some idea of how to set realistic goals I have answered some questions about weight loss, muscle gain and strength!

How fast can I build muscle?

First off, genetics DO play a role in all 3 topics (weight loss, muscle gain and strength.) There are three different body types: mesomorph, endomorph and ectomorph. Mesomorphs and endomorphs build muscle at a faster rate than ectomorphs who are hard gainers.

So on average how fast can the human body gain muscle? A 200 study analysis showed that the average rate of muscle increase was about 0.1-0.2% per day on untrained people. That means if you want to add an inch to your arm size it would take at least 2-4 months! Studies show the first week or two all muscles can do is repair and there are no extra resources to build. Therefore it will take at least 2-3 months of consistently training to see any major changes.

Overall muscle growth varies a lot per person. Some can gain 4-8lbs of lean mass in 3 months (this is the majority of people) but some bodies actually can gain at 2 times that rate!

How fast can I lose fat?


The most important factor in fat loss is your metabolic rate. If you are a serial dieter you metabolism may be damaged and somewhat non-responsive. Every time you lose and regain weight it will become harder each time you try to lose fat unless there is some time given for metabolic repair.

If your metabolism is responsive a good base of how fast you can lose is:

Body fat percentage ÷ 20 = % of your current weight you should aim to lose per week.

Another way to calculate is 1.5 pounds of FAT per week, this could equal more on the scale since we are talking just fat not including water weight. Studies have shown that if more than 1.5 pounds of FAT (not scale weight) is lost that there will also be muscle loss.

When it comes to body types mesomorphs and ectomorphs lose fat at the fastest rate with the least amount of output. Endomorphs can lose fat at the same rate but usually require more output.

How fast can I increase strength?


The first variable in strength increase is how long you have been working out. Have you ever heard that saying “muscle memory?” Well it’s actually more like central nervous system memory. Your brain will always remember movement patterns that are repeatedly done, like riding a bike or back squatting. Therefore be able to perform better and lift more with each squat session.

Second variable is simply what you inherit. There are two types of muscle fibers slow and fast twitch. Fast twitch muscle fibers are used for power and force, the amount of fast and slow twitch fibers you have are actually inherited.

Third variable, who gains strength quicker males or females? Males and females can have equal strength though men will gain strength at a faster rate because majority of the time they will have larger muscles and therefore able to move more weight.

My tip

Write down you overall goal (ex. Loose 20lbs.)

Then evaluate how much muscle or fat you have. Focusing only on scale weight can leave you frustrated and feeling like your body is just broken!

From here make a training plan where you can track MULTIPLE things (ex. How much weight your lifting, how fast you can do an action, circumference measurements,body fat and lastly scale weight.)

*If you are just beginning, a good time frame to have a goal is 6 months, then from there you can further break the goal down.

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