What’s the MOST Amount of Fat You Can Lose in a Week? (And How To Do It)

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when it comes to fat loss and even

achieving a 6-pack most of us want

results as fast as possible

in our eyes the faster we can burn off

our excess fat the better right well not

really because what most people don't

realize is there's actually an upper

limit as to how much fat you can lose

every week and if you try to push past

this weekly limit by doing more cardio

or eating even less for example then

you'll now start to lose substantially

more muscle instead of fat do this for

months on end which many people

unfortunately do and you'll eventually

end up with a skinny fat physique with

too little muscle and still too much fat

so now the real question becomes what's

the most amount of fat you can lose per

week while minimizing muscle loss in the

process as this is going to better

enable you to attain the lean muscular

physique you're after instead of just

winding up skinny fat and to answer this

question we'll use the findings of a

2005 paper by researcher dr. Alpert who

analyzed several fat loss studies in an

attempt to quantify the maximum amount

of fat one can lose per day without

excessive muscle loss what he found is

that the body is capable of burning body

fat to use for energy at a maximum rate

of 31 calories per pound of body fat per

day once you exceed this rate the body

then has to tap into your muscle mass in

order to make up for its energy needs

and although the study is theoretical

and does have its limitations when you

crank out the numbers they actually

align well with both past research on

the topic and with my own experience as

a coach as well but to put this theory

into perspective for you let's use an

example let's say John weighs 200 pounds

and is that 20% body fat multiply these

two numbers and we can determine that

John has 40 pounds of body fat multiply

this by the maximum rate I mentioned

earlier of 31 calories per pound of body

fat and we get 1240 calories this

represents the maximum daily calorie

deficit John should employ every day to

maximize fat loss while minimizing

muscle loss and to find out what this

would equate to in terms of pounds of

fat loss per week we can multiply this

number by sin

to represent a wheat and then divided by

3,500 since we know that this is roughly

what one pound of fat is equivalent to

and as you can see we end up with two

point five pounds which represents the

theoretical maximum amount of fat John

could lose per week while minimizing

muscle loss whereas on the contrary if

you're a leaner individual like Jimi

here who weighs 170 pounds and is that

15 percent body fat then in this case

he'd only be carrying around 26 pounds

of fat and therefore his theoretical

maximum rate a weekly fat loss would be

just one point six pounds per week so as

you can see as you get leaner the

maximum amount of fat your body is able

to lose per week reduces which is

something that other papers have found

to be true as well so now that we've

covered what the maximum rate of fat

loss is per week how can you now go put

this into practice well if you're truly

seeking to lose fat as fast as humanly

possible then here's what you do

first find out what the maximum daily

calorie deficit and weekly fat loss

number would be for you using the

process I outlined earlier and then to

achieve this daily deficit you would use

a combination of eating below your tdee

or maintenance calories performing

regular resistance training and throwing

an additional cardio and then you simply

monitor your body weight throughout the

weeks and try to hit your target maximum

weekly fat loss number then as you

progress and your body fat continues to

decrease you'd want to slow down your

rate of fat loss to minimize muscle loss

by again recalculating what your maximum

weekly fat loss number would be at your

new weight and your new body fat

percentage so over time the rate at

which you lose weight should slow down

and basically that's all there is to it

but with all that being said I do want

to provide some precautions first of all

keep in mind that this protocol is a

very aggressive approach that employs a

fairly large calorie deficit high

activity and a fast rate of weight loss

for some for more experience this may be

completely doable but for most people

especially those just starting out with

their fat loss journey it's just

unrealistic and very difficult to adhere

to and you'd be much better

taking a longer less aggressive approach

that you'd be more likely to stick with

second of all as researcher dr. Alpert

points out even if you under this 31

calorie per pound limit I outlined

earlier it doesn't mean that you won't

lose muscle mass it simply represents a

threshold value pass which the rate of

muscle loss starts become exponentially

large so if you truly seek in to

maintain as much muscle mass as possible

or even build muscle while losing fat

then again a less aggressive deficit

will be best but all in all if you get

motivated by seeing results fast and can

adhere to a tough protocol that by all

means go for it otherwise taking a slow

and steady approach and making positive

long-lasting changes to your lifestyle

is what I personally recommend is that's

more often than not what's going to

deliver you the best results in the long

term I hope you all enjoyed the video

but just remember guys that fat loss is

often a long journey and the last thing

you want to do is just rush into it aim

lessly and sacrifice all your

hard-earned muscle as a result that's

exactly why I would thin my bill with

science programs I'll show you exactly

step by step how to train how much to

eat and what to eat such that you can

lose fat as fast as your specific body

is capable of without sacrificing your

muscle in the process to join a day

simply head on over to built with

science comm and take the starting point

analysis quiz which will determine what

program is best for you anyways I hope

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out thank you so much everyone for you

continue this report I really do

appreciate it I'll see you next time