The Elite Physique

How Much Body Fat Can You Lose in a Week

This How Much Body Fat Can You Lose in a Week and Keep Your Muscle

How much body fat can you lose in a week and still keep your muscle?  That’s a common question for those trying to reshape their bodies and even getting ready for a competition.  When you zone-in on body fat loss, keep in mind that this may or may not affect the scale number.  It is possible to build muscle and lose fat at the same time, transforming your physique.  If this occurs, the scale won’t change much.  Therefore, watch for changes in the mirror, how clothing fits, comments from others, and critiquing from a critical eye.

how much body fat can you lose in a week

What is Body Fat and Body Fat Percentage?

Your body fat percentage is the amount of fat you have to your total body weight.  Body fat mass is the actual weight of fat on your body, the stuff you want to get rid of.  Body fat is essential for maintaining body temperature, cushioning joints, and protecting internal organs.  Microscopically, fat cells appear to resemble small swollen spheres.  Each fat cell contains a membrane and nucleus.  Even so, the majority is made up of droplets of stored triglycerides; each one containing 3 fatty-acid molecules which are attached to a single glycerol molecule.

How to Test Body Fat

To know your body fat percentage and muscle mass, you need to take a simple body fat test.  There are several ways of testing it.  You can use calipers, the Omron Body Fat Tester, hydrostatic weighing, 3D body scanner, etc.  Regardless of the method you choose, be consistent with it. Don’t bounce from the calipers, to the Omron, to the 3D scanner.  While all will give similar readings, they will be different a few percentages.  Also, keep your testing time consistent.  If you test firs thing in the morning before eating, keep testing under those conditions.  A body fat test first thing in the morning, fasted will yield different results from a body fat test in the evening after you’ve been eating all day.  Choose one method and stay consistent to it.

How Much Body Fat Can You Lose in a Week?

When people go on a fat loss venture, they tend to check their results daily.  You aren’t going to see changes daily.  However, you can have weekly results.  If you diet properly, you can achieve about 1/2% of true fat loss each week.

If you tested your body fat on Sunday morning at 20.7% and followed-up one week later and measured it at 20.2%.  That’s progress.  Most people won’t see that progress since the numbers are so close, but if you do the math, you will see that is quite impressive.  If you lost .5% each week over the course of 12 weeks, that would be a total drop of 6%, bringing you down to 14.7%.

Can I Drop Body Fat Faster?

It’s possible to lose body fat faster if you can stick to a rigid exercise program, in addition to your dieting.  This factor is greatly dependent on your age, metabolism, and body size.  If you are overweight, you can lose the initial weight pretty quickly.  A person that is already somewhat lean and wants to get leaner, it can take a little longer.  This is because there is less fat remaining and it becomes a bit more difficult to remove what the body wants to keep.

Even if you are on the leaner side and want to drop body fat faster, you can.  Add in some fasted HIIT cardio.  Give that two weeks and check your stats.  If that didn’t do the trick, add in an evening HIIT cardio session.  Ensure you are sticking to your diet 100%, hitting the weights and getting appropriate sleep.

Another trick you can employ if you’ve been on low calories for a while is to toss in either a cheat day or a re-feed day.  This can spike your metabolism and get that body fat melting again.

Secret to How Much Body Fat Can You Lose in a Week is

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The secret is creating a plan, sticking to it, and being consistent.  Zero to average results come to those who put in zero to average effort.  Above average results come to those who put in above average effort.  Now, extraordinary fat loss comes with those who put in extraordinary effort.  Put in the work and reap the body transformation results.  Now, you can get started for free by downloading my FREE Guide below…


Burn Fat and Build Muscle

Do what "they" said couldn't be done.  While you cannot bulk and cut at the same time, it IS possible to build muscle and lose fat at the same time.  Find out how to sculpt and transform your body using my FREE Guide below...

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Karen Sessions - NSCA-CPT

Burn Fat and Build Muscle

My name is Karen Sessions and I am a life-time natural female bodybuilder, multi-certified fitness instructor, author, specialist in performance nutrition, and a success coach. I've been in the fitness industry since 1988! I teach people Just Like You how to transform their bodies, get in shape, build muscle, lose fat and compete in Bodybuilding, Physique, and Figure Competitions. When you have the CORRECT information you can have total confidence and turn your dreams into reality... and I can help transform YOUR body. I have helped THOUSANDS of clients reach their goals and I can help you, too. Be sure to grab my free gift above so you can start moving toward your goal.

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