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How Much Weight Can I Expect to Lose (Or Gain in Muscle)

There’s no shortage of diets, detoxes, and challenges that will promise you’ll “lose 20 lbs in 30 days” or “build muscle like Thor in 4 weeks” or some other crazy result in an impossibly short timeline.     We live in a culture where we want results fast.     When starting a new diet or fitness program, or recommitting to an old one, it can often feel like we are failing if we don’t lose 5 lbs a week, or see noticeable changes within the first month.   But real, lasting results take time.  And often, the more slow and steady that progress is, the more likely that we are to keep those changes for the rest of our lives.     When it comes to fat loss, you are doing fantastic if you are losing about 1% body fat per month.     When it comes to muscle gain, you are doing excellent if you are gaining about 1-2 lbs of muscle per month.  (Men will typically be higher than Women due to testosterone)   In this week’s episode of the Living Superhuman Fitness podcast, Andrew breaks down what great progress looks like, and why setting big goals is only beneficial if you give yourself adequate time to achieve those goals.