How to Track Weight Loss – The Weekly Low
In this post today, I would like to share with you a cool concept to help you track weight loss and improve adherence altogether.
It’s called, The Weekly Low.
Fat Loss Frustration
When I am working with people and even when I am answering questions and emails, I see a common trend.
And this is where people start to freak out about their weight loss hitting a plateau, not going fast enough, or even going up.
The worst thing to do is think you are doing something wrong or drive yourself crazy on ways to fix this problem.
Reason being, this typically leads to dropping calories and increasing the cardio.
Understanding Fat Loss
Fat loss is not linear.
The majority of the time, weight loss happens with fluctuations.
Your weight may be going up and down slightly, but when you look at your progress over several weeks, it will be moving in the right direction.
You also need to take into consideration other factors that determine your weight such as, water retention, glycogen levels, and even cortisol.
Entering The Weekly Low
https://www.youtube.com/watch?v=3_NzH4g7eJU
I actually weigh myself everyday. This helps keep me accountable and disciplined.
But here’s the thing, I don’t let myself get attached to that number, even if it’s higher on some days.
I understand that weight fluctuates.
This is why I strive for that weekly low!
It’s actually really motivating as well.
If you are only measuring yourself once a week, you could get a high or low day. Shooting for that weekly low also helps prevent you from becoming anxious and doing stupid things.
Things like, dropping the calories super low or adding in a ton of cardio to try and fix the issue.
I don’t recommend dropping calories any lower.
If you are in a good, solid deficit and weight loss stalls, this can be a good indication to take a break from dieting.
Maybe this all time low happens on a Monday one week and on a Thursday the next. Great! Record that weekly low and strive for another the following week.
I am actually working with an actor! (I will reveal who this is when we have the final transformation)
The point is, when we started working together, weight loss was very fast!
He is down a total of 8 pounds, and in the first couple weeks, the first 5 pounds came off very quickly.
But it soon slowed down, which is perfectly fine! There isn’t going to be another 5 pound drop like that.
Granted, he is also gaining a lot of strength, which will also effect body weight on the scale.
Currently, he is losing around a pound per week, gaining insane strength, and feeling awesome!
That is great news and what many others also experience when following my courses!
Closing Thoughts
It’s okay to weigh yourself everyday, you just cannot get emotionally attached to it.
Don’t get confused by the number on the scale and learn to work with your body.
Also learn to get motivated when striving for that weekly low of body weight!
6 Comments
Leave a Comment
You must be logged in to post a comment.
Yo Greg.
I can’t thank you enough all the information that you share for free here in Kinobody.
The combination of your minimalist strength training and IF has totally changed my life. Now I’m less time cooking & training, but when I do both things, I really enjoy them! My aesthetics has also improved, I look really denser and leaner, I’ve experimented a body recomposition just by start applying your training and nutritional approaches while maintaining my weight.
Keep Kinobody going as it is!
A fan from Spain.
Hey guys question…
I seen in the wsp nutrition update that if you have more than 15lbs of fat to loose you should set your calories at your goal body weight which I did. I am 212lbs and my goal weight is 180. So that means I should be eating 2160 calories which is fine. The question I have is about refeed days. For those refeed days do I still use my goal body weight of 180lbs to calculate the amount of calories I should be consuming or do I use my actual body weight of 212. I am assuming I’m supposed to use my goal body weight of 180 for this calculation too but I just want to make sure.
Hey Greg,
Ive been doing a GG style approach for the last 3 months and want to move on to the superhero program to build more size. I am currently 5’10 156lbs with 9% body fat. I have recently hit a wall and have been rotating exercises to keep things fresh to break through it. Would doing the superhero program be good for me to do? Or should I keep with the GG to keep building strength then switch? Ever since I heard about all your programs I have wanted to start the superhero program but thought I should start with the GG first. When would be a good time to start superhero bulking?
My lifts are:
Iincine bench 175×4
Overhead press 115×4
Pull ups 72.5×4
Barbell curls 90×6
Thank you so much for your help!!
I think you could go to super hero. Strength wise, you are pretty awesome with pull ups. You could chance to add more strength to overhead press. You want to aim to 0.8 x your body weight, which is 124 lbs — this is Greg’s marker for “good” level lifting in overhead exercises.
So what I would do is try Greg’s “Hacking The Standing Barbell Press” workout then go on to Super Hero. But that is just me
You should try measuring yourself up against the Goal lifts illustrated towards the end of the GGP manual. Greg has mentioned in the past that you should progress to Super Program after at least doing two-four years of real solid lifting on a consistent bases. But if you want to buy it now and have it ready when you need it then that’s a great decision as well. Can’t go wrong with any of Greg’s programs.
Just be patient and results come in due time. Look forward to see your progress pictures in the group forum :). https://my.kinobody.com/?aid=9……
You should try measuring yourself up against the Goal lifts illustrated towards the end of the GGP manual. Greg has mentioned in the past that you should progress to Super Program after at least doing two-four years of real solid lifting on a consistent bases. But if you want to buy it now and have it ready when you need it then that’s a great decision as well. Can’t go wrong with any of Greg’s programs.
Just be patient and results come in due time. Look forward to see your progress pictures in the group forum :). https://my.kinobody.com/?aid=9…https://my.kinobody.com/?aid=9…