How Long Will It Take To Burn Off That Fat?

Imagine how nice it would be to know how long it might take to
be "swimsuit" ready.  You'd know when to start getting cut for
the summer and roughly how long it might take.

How many people ask...

When can I expect to see results?

By using some information in your body composition, it's easy to
tell when you might start to see expected results.

Just a few steps can take you from a body fat percentage to the number of weeks it's going to take you to reach your goals.

You might know how to burn the fat, but do you know how long
it's going to take to burn the fat?  Let's find out right now.

Keep in mind that your body is made up of lean body mass and
fat.  If you know you are 40% body fat, the conclusion would be the other 60% is lean body mass (muscle and bone).

If you know the correct description of weight loss then you'll
know it's the reduction of body fat while maintaining or gaining
muscle mass.

Let's use a short term and realistic goal of a 5% reduction in
body fat for these examples.  A few simple calculations and we
can translate this goal into pounds and how long it's going to
take to achieve your goal.

Calculate How Much Does Your Fat Weight:

(Example Client is male, 220 pounds, 40% body fat)

Step 1:  Determine the Fat Weight

Body Weight x Body Fat Percentage (220 x 40% = 88)

In our example, this person is carrying 88 pounds of fat.

Step 2:  Determine the Lean Body Mass

Body Weight - Fat Weight (220 - 88 = 132)

132 pounds are from lean body mass in our example.

Now here comes the fun part finding your ideal weight with that
5% reduction in overall body fat.

Calculate Your Goal Weight:

Step 1:  Your Goal Weight

Lean Body Mass / (1.00 minus Body Fat Percentage Goal)

In our example, the person carries 132 pounds of lean body mass.  The body fat percentage goal is 35% (5% body fat reduction).

132 / (1.00 - .35) = 132 / .65 = 203 pounds

Do you see it?  203 pounds is the goal weight for a person who's 220 pounds at 40% body fat that wants to reduce their body fat by 5%.

Calculate How Long It Will Take to Burn the Fat:

Step 1:  Current Weight - Goal Weight

That means 220 pounds - 203 pounds = 17 pounds body fat reduction.

Based on the accepted standard of one pound per week, this
person is looking at about 17% weeks to go from 220 pounds at
40% body fat to 203 pounds at 35% body fat while maintaining
their 132 pounds of lean body mass.

Remember, you want to burn the fat, but keep the muscle.

And now you know, it's going to take 17 weeks to see the
expected results.  5% is a short term, safe goal and at one
pound a week, you'll have a very high rate of muscle retention.

Not only do you know how to burn the fat thru nutrition and
exercise, but unlike most people, you can find out how long it
will take to see the results you want.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Don't mean to gravedig, but truly an awesome post! This needs to be sticked for sure, or at least bumped up to the top so other people can see it. I almost missed it all the way at the bottom!

thanks for the ttt, sergiu!  this is a great post

No prob, helped me a lot!

Holy crap!  Loved the post!  I;ve always wondered this!
 
Thanks!

You are most welcome.  

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

good

Am I doing it wrong? I figured myself online as 22% BF. I weigh right at 200 depending on the time of day. Lean was 156. But then I ran into trouble when I was figuring me at 10% body fat. I guess I couldn't get the calculations like you had in the equation. Would it be wrong to do 156 * .10 = 172? A 28 pound drop to get to where I need to be.

amazing post now i need the schaduale for what to take with my EX what EX i've to work out ... and diet program i've exactly the same measurements 230 goal is 200 and 40% fat ;) i need 17 weeks and i want the rest of the plan so help me out with it pls help wanted          

It depends on your Basal Metabolic rate. Also dependent on the weight loss program you are following. Diet is also important.

 Burn Fat Quickly and Naturally:

[font=verdana size=2 itxtvisited="1"]While exercising our muscles burn both fat and glucose (carbohydrates in the blood) in different proportions. Depending on how an individual exercises muscle can burn fat in a larger proportion to glucose. [font=verdana size=2 itxtvisited="1"]When activity is light and easy we tend to burn a much higher percentage of fat. Fat is a slow burning fuel that requires oxygen so if oxygen is delivered to muscle cells in sufficient quantities the cells can easily burn fat for most of its energy requirement. A potential problem for weight loss is lighter exercise burns fewer total calories. [font=verdana itxtvisited="1"][size=2 itxtvisited="1"]If an individual increases their effort by performing a more intense exercise they WILL burn more calories however, [size=2 itxtvisited="1"]because oxygen cannot always be delivered to the hard-working cells in sufficient quantities, cells are forced to burn more carbohydrates in order to keep up with increasing demand.[size=2 itxtvisited="1"] If the level of exertion continues to increase then glucose eventually becomes the predominant energy source for muscles as this quick-burning fuel does not require oxygen.

Marc question on the fatloss...

If someone is 200 pounds, 20% bodyat, their goal is to become 10% bodyfat.

20%-10%=10%

200 pounds - 10% bodyfat = 180 pounds.

Would this be an easier mathematical procedure on losing bodyfat?

Personal Trainer/Nutrition Consultant

Yes..

Thanks for sharing!

Tired Of NOT Getting Noticed?

http://www.musclemassbuilding101.com

Here is my coach Jeff Willet telling Stuart MacDonald what can happen if you execute a well thought out plan. I lost 50 lbs and got to under 6% bodyfat in 6 months. Here is the video on youtube.
 
http://www.youtube.com/watch?v=wCGMHtuGQFs

Nice. Thanks

This is an amazing post. It will help people who are starting out in their body building journey. I am going to compute right now so I can know when I will lose the fat. Thank you so much.

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