Understanding Rates of Progress with Fitness and Nutrition

Have you ever heard someone say “it’s only been a couple of weeks, we have to give it time”. It’s a classic line (excuse) in the fitness and nutrition industry. 

When you are on a fitness/nutrition program and you don’t see the progress which you hoped for, people throw this line out there to cover for it. 

First, you have to understand what realistic expectations are. Most people don’t know or understand and are way off on both ends of the spectrum. 

Doctrinal rates of healthy progress in the weight loss/ fat loss realm are normally around 1lb per week or 1% body fat loss. That means generally 4lbs or 4% body fat loss per month. 

In my program, I expect you to achieve more than that. That is a minimum standard or guideline.

So theoretically if you go two weeks and see nothing, or very little, you are not meeting the standard. “Just keep at it and it will come in time” is absolute BS. 

No progress or less than optimal progress means that you are either not doing something that you should be doing or you are doing things in a manner which are inefficient or ineffective. 

That’s why over the decades my program evolved to using two weeks as a micro cycle for programming. Two weeks is a solid base line to reflect behavior, training and nutrition habits. 

If after two weeks of training, and you are not seeing the progress expected, analysis and course of action development are required. 

Make the necessary changes to your program and you should see progress at the end of the next 2 week cycle. It doesn’t take a month, 3 months, or 6 months to get the ball rolling. 

I give clients two weeks. Either do what needs to be done or be honest with yourself that you are not really committed to the goal / program. 

It starts with your mindset. Free your mind and your glutes will follow!