• 1-2 lbs. of weight loss a week is considered healthy.
• Genetics will play somewhat of a role in the amount of gains made in the following areas.
• Muscle mass
• Cardiovascular
• weight loss
• Remember – regardless of genetics gains can be made!

Cardiovascular

• Specificity – When you train, whether it is cardiovascular or strength training, the specific muscles and type of training you do, condition only those muscles and systems. For example, if you run 30 minutes a day, but you decide to change up your cardio workout, do not expect to automatically be able to do the Stairmaster for 30 minutes for example. Since you are in good cardiovascular shape due to running, you should quickly adapt, but expect it to be difficult at first, even though you are in good cardiovascular shape. It is good to change up your program, and to actually engage in different types of exercise to keep your muscles stimulated, and from getting stuck on plateaus.
• How fast will I make progress?
• Everyone responds differently. You will initially see some change within the first three months. However, it is important to take multiple baseline measurements such as circumference, skinfold, etc. in addition to monitoring weight loss. Do not get discouraged, if you are trying to lose weight by weight training and cardiovascular exercise, but you do not see the scale decreasing as quickly as you would like. Understand that you are gaining muscle, which weighs more than fat, but is key in boosting your metabolism. Look at baselines at three, six, nine and 12 months. Expect that weight loss and toning will be a gradual process, but will also build a strong foundation for long term success, unlike fad diets and crazes.
• Cardio only?
• Weight training is also extremely important for weight loss. It not only tones the muscle, and gives you those curves, as the pounds begin to drop, but it is essential in building muscle, in order to increase your metabolism. The good news – just by having that extra muscle there, your metabolism increases, meaning you burn more calories at rest, just sitting, than you would if you did not have the additional muscle.

Strength Training

• First 3 months – The first three months are difficult. After the first three months, the "burn" actually becomes almost addicting. You will begin to use muscle you had forgotten existed. Once you begin to see those muscles again, feel stronger in your daily living, and see how much easier weight loss becomes due to the strength training, you will get addicted. Weight training can be fun!
• How to measure – Do not compare yourself to others. Keep a log of the weight and repetition increases you have made, circumference measurements, and just notice how differently your clothes begin to fit.
• 6 months – re-evaluate your program after 6 months of regular weight training (2-5 days a week).

Plateaus

• Change your program!
• Plateaus are reached by everyone!!!!! You are considered to have reached a plateau when your cardiovascular and strength gains have not continued to accelerate. When you are at a "stand-still" with your results. EXPECT plateaus! When you get bored, your muscles are bored, and your program needs to be changed. Plateaus are reached at different times for different people.

Metabolism

• Although you would like to maximize your weight/fat loss, do not give in to skipping meals. Have you ever seen the person who is clearly overweight, but she professes that she "never eats anything?" That is the problem. If you expect your muscles and cardiovascular system to exercise, you need to expect to fuel it. It is recommended to eat 4-6 times daily. Now, this does not mean you should consume excessive calories when doing so. Break up your meals and portion sizes. Choose more calorie dense/healthy foods such as fruits, vegetables, etc. Remember that you must create a deficit of 3,500 calories to lose one pound of fat. The easiest way to create the deficit is through both diet and exercise.