Fat Loss Is Never Linear | 3 Month Results

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16.2lbs down in 12 weeks
1.35lbs per week

This past Sunday I finished my 2nd 3 month dieting cut with the Renaissance Periodization auto templates (if you don’t know RP, just ask). I learned a lot from my first cut which ended on Halloween 2015. From that point through Valentines Day I simply maintained my weight and worked on building my calories and strength. Thanksgiving, Christmas, and a trip to Disneyworld were all in my way which would’ve made a bulking (muscle building) or cutting (fat loss) diet pretty difficult. Maintaining weight for periods of time is a very important part of dieting that is often neglected in hopes of immediate short term results.

By Mid-February I knew I had a clear 3 month path for my next cut. I began my cutting phase on February 29th at 205.6lbs and ended my cut on May 23rd at 189.4lbs. That is 16.2lbs in 12 weeks and I was already starting out fairly lean. This is an average of 1.35lbs per week. This was with no cheating (not even a little), no skipping workouts, 100% adherence to my dieting and fitness program. These are the types of results that should be expected, not these outrageous claims of 30lbs in 30 days. I leaned out while maintaining muscle and strength along the way due to excellent eating habits.

Fat Loss Results

As you can see from the chart above, fat loss is not linear. Despite not cheating at all, despite not missing any workouts the weight fluctuated up and down all along the way but there is a steady downtrend. You must not be worried about the day to day, it’s the long term consistency that will yield results.

These should be pretty standard results for someone who adheres to things strictly 100% of the time. If you only yield to things 50% of the time then you should probably expect 50% of the results.

For people going into a structured diet who have very poor diet habits…results (especially body composition) should be even more significant due to a large water drop from better intake levels and food choices.


About the Author:

Taylor Carpenter is a nationally Certified Personal Trainer, Corrective Exercise Specialist, and Fitness Nutrition Specialist through the National Academy of Sports Medicine. Taylor was featured as a fitness expert in the first publication of NASM's "The Fitness Edge".
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