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I keep track of my weight and get my BF% taken so I can try and figure out how much muscle I've added). At my current rate, I'm looking at 18 months. It really depends on what level of muscular "foundation" you already have. Edit: I should add, the less muscle you already have, the faster the gains.
Aug 8, 2019 · Setting goals, following the plan, and paying attention to every step along the way is essential to reaching your goal of adding 40 pounds of lean muscle over the next 12 months. I know what it takes to transform a skinny guy into a muscle machine, so let's do this!
- Imagine You Have Two New clients.
- Results Not typical… Or Are They?
- Understand The True Goal and What Success Looks like.
- Make Sure The Tradeoffs Are Crystal Clear.
- Realistic Rates of Fat loss.
- Realistic Rates of Muscle gain.
- Identify A Likely Rate of Fat Loss Or Muscle Gain For Each individual.
- Revisit and Re-Calibrate Expectations as Data accumulate.
- Let The Facts Guide you.
- Remember, Numbers Aren’T The only Way to Measure Progress.
Courtney—a 34-year old female—wants to lose the extra 30 pounds she’s packed on since college. Jose—a 27-year old male—wants to add 15 pounds of muscle to his frame. Like many clients, they both say they’re ready to do whatever it takes. Knowing all this, how long should it take each to achieve their goals? A. 3 months B. 6 months C. 1 year Answer:...
Let’s say Courtney lost six pounds of body fat in your first four weeks together. Yet she was disappointed in her “lack” of progress. From our standpoint, her progress was fantastic. Over six months, maintaining that rate of progress would lead to a 40-pound fat loss. That could be life-changing for some. For others, it might be way more than they’...
This starts by finding out what your client ultimately hopes to achieve. 1. Do they want to lose a few pounds and get healthier? 2. Do they want to look fit in clothes? 3. Do they want to pack on 15 pounds of muscle? 4. Do they want to be “shredded,” with visible abs? Make sure you have a shared understanding of what they’re envisioning. You want t...
Simply put: You want your client to know what they’re getting into. An effective way to do this: Put your client’s desired outcome on a continuum next to two (or more) other outcomes. If you want to highlight how unlikely or difficult the goal will be, show what it’ll take to achieve two easiergoals. You could say:“Here are the tradeoffs that you’l...
How fast you can lose body fat depends on how consistently you can, or want to, follow the guidelines you’re given.
The ability to gain muscle is dependent on age, biological sex, genetics, and consistency with food intake, along with resistance training experience, intensity, frequency, style, volume, and more.
Consider the realistic rates of fat loss and muscle gain the upper limit of what can be achieved in a given time frame. Now you have to adjust that number, based on the person and conditions you’re working with. This is where the art of coaching really comes in. The rate of body composition changes can be affected by the following factors.
No one can perfectly predict a client’s rate of progress. This exercise simply gives you a way to measure if your client is moving in the right direction at their desired rate, or if their outcomes are falling short of expectations. In general, you should monitor results for two weeks before recommending your client adjusts their food intake or act...
Clients may progress faster or slower than you expected, or they may encounter unexpected challenges (such as an injury or illness). This is absolutely okay. Base predictions and expectations on known data, not imagination, hopes, or assumptions. As the great psychotherapist Carl Rogers once said, “The facts are friendly.” No matter what happens, c...
It can be tempting to focus only on quantitative data: body fat percentage, inches lost, the number on the scale. But progress is just as much about subjective measures, such as: 1. Showing up and making any effort, no matter how small 2. Tiny actions that are just a little bit better than before 3. Feeling more at ease with food 4. Daily wins, lik...
Jan 27, 2023 · Body recomposition stresses the importance of gaining muscle while losing fat, which may decrease your risk of chronic disease and boost metabolism. Try increasing your protein intake to at...
2 days ago · Data Provided by LSEG. TOPIX CORE 30 INDEXindex chart, prices and performance, plus recent news and analysis.
In this article, we'll provide a comprehensive guide to gaining 40 pounds of muscle the right way, covering topics ranging from setting realistic goals to tracking your progress and adjusting your approach accordingly. So, let's dive in! How to set realistic muscle gain goals for bulking up.
Nov 7, 2015 · Part 1: The upper limits. In The Sports Gene, author David Epstein has a definitive answer to the question of how much muscle any individual can pack onto his frame: five pounds for every...
