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.

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.  

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.

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?

Yes..

Thanks for sharing!

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

i want to lose 5% body fat and it came up to 4.67lb i got 1 month to lose that weight. can i do it easily. and how? i run 4-5 days a week and lift 4-5 days a week. trying to eat healthy dorm foods the best i can..help

Good by lizagil!

Wow! Great! Thanks for sharing!          

I find my BF% convert it to LBS, figure my LBM.   Figure the amount of fat I can loose and figure on 1 1/2 to 2 lbs a week. then I know how far out I have to start cutting.  

Starting from plenty of sources that can calculate how many calories are burned for each type of activity. But be aware, these calculations can only being rough estimates because every person uses energy at different. Just looking at how many calories you burn off will not immediately translate into how much fat is lost. The most basic calculation to be considered is that, if you burn more calories than you take in with food or drink, weight loss will occur. How fast depends on those factors I mentioned earlier.

You need to eat lean meats (chicken, fish, turkey, lean beef) , low gi fruits (apples, bananas, pineapple, oranges), green veggies (broccoli, celery, green lettuce, spinach), only whole wheat breads (look on the package and see if the first ingredient is whole wheat flour, if it is it should be good unless it has high fructose corn syrup like Mrs Bairds does). 

Hm,

It depends on many things but try to relax most of all course stress develops and stores more fat.

Thanks for sharing your lovly post.

Great post!
What I do (I don't know if this helps) if I want results quickly is do Interval training.
For 20 mins on the running machine do 1 minute jog 1 min sprint.
So basically jogging is your recovery time.
Also set both your jogging and running speed on the treadmill so you have to hit that speed.

Beware it's tough but the fat will burn right off you!!

This is great for boosting stamina as well.
When I first started I think it was 9.5km/h jog speed and 15.5km/h sprint speed. I did it for 15 minutes. Felt exhausted
Try it out you will feel a difference straight away.
This seems like a more how long question than a how to but for any tips on burning fat check How to lose belly fat. Hopes this helps out.

By Using colon blow, is the all natural colon cleanse product and process designed to help an individual target and eliminate long term waste,

 

It will depend on you how you take your task to loss the weight.
if you follow the plan regularly it will help you to loss the weight 
quickly.

 

 

Hi guys,,,
     Burning fat is not a single day activity.It requires quite some time to attain the desire goal.
A lot depends on how much you want to lose and which method you are going to use.In addition to this how much effort you put forward in gym.

Your articles is great. Thanks you for reading. I have a lot to learn from you

Nice post.......

Hi this is a great articles. Thanks you so much for sharing