Weight Goals

Weight Loss

          Weight loss is a tricky situation. Many overweight people have developed a lifestyle around eating and in order to lose weight, there has to be a lifestyle change. First, the number of calories needed to maintain a specific body weight needs to be calculated. A 500 – 1000 calorie deficit in daily intake will result in a loss of 1 – 2 pounds per week. A slow reduction in body fat over an 8 – 10-week span is the key. Rapid weight loss will result in a loss of muscle tissue, this is counterproductive.

  • Burn off more calories per day than you take in
  • Cut out all fatty foods to lose 1 pound of fat.
  • Weight loss preferably done through an increase in exercise and a decrease in calorie intake.
  • Do not eat dinner preferably not after 7:30 PM
  • No carbs after 3PM.
  • Do not drink alcohol

Weight Gain

          Many individuals are interested in gaining muscle. The type of weight individuals need to gain is lean body mass. As a general rule, in order to gain weight, you consume more calories per day than your body expends. To do this, you must determine how many calories per day your body expends. The addition of 500 calories per day above your daily requirement would add about one pound per week. Training will use the extra calories to stimulate growth.


  • Nuts
  • Dried Fruits
  • Shakes
  • Peanut Butter
  • Sandwiches
  • Granola

Motivation is the art of getting people to do what you want them to do because they want to do it.
— Dwight D. Eisenhower