General Weight And Body Fat Loss Guidelines For Everyone

18 Feb General Weight And Body Fat Loss Guidelines For Everyone

  • Weigh in weekly, same scale, same day of week, time of day
  • Eat Breakfast (with PROTEIN)
  • Limit or eliminate simple sugars (sweets, processed carbs)
  • Eat 3-5x per day, small meals (PROTEIN AT EVERY MEAL)
  • Keep a food log
  • Drink ½ your body weight in ounces of water per day
  • Sleep 7-9 hours per night
  • Develop healthy coping mechanisms for reducing stress
  • If possible, train in the morning on empty stomach or very light meal


Goal:  Weight And Body Fat Loss

  • Weight training 2x per week
  • Work up to 200-240 minutes of cardio per week (70-80% of max HR – intervals 2x per week)
  • Daily calorie total:  Eat 300-500 less than Total Metabolism
  • 1-2 “cheat meals” per week
  • Focus on how clothes fit AND the scale


Goal:  Muscle Gain And Body Fat Loss

  • INTENSE weight training (traditional, functional and circuit: variety!) 3-5x per week
  • INTERVAL cardio 2-3x per week (20-30 minutes each workout) – can be combined with weight training (during or immediately after)
  • Daily calorie total: Eat at or slightly above your Total Metabolism
  • One “cheat day “ per week
  • Focus on how clothes fit NOT the scale


Rami Odeh is the President of FormWell Personal Fitness Training.  FormWell’s mission is to provide safe, effective, time-efficient and affordable personal training to all levels of exercisers in a professional and fun environment.  To learn more about the services that Raimi and FormWell provide visit:
Rami shares his opinions, not legal advice, about increasing performance and limiting liability.