Coach HubRate of change and honest expectations
Our general fat-loss target is roughly 300–1,000 g a week (about 0.5–1% of bodyweight). That covers both men and women. Where someone sits in that range depends on the person.
| Client | Aim for | Why |
|---|---|---|
| More body fat to lose | The higher end | Bigger fat stores, less muscle risk, and early results lock them in |
| Leaner | The lower end (~0.5–0.7% BW) | Faster costs muscle and gym performance |
| Smaller women | Lower in grams | The same kg is a bigger slice of their bodyweight |
| Busy, full life, happy with steady progress | Wherever they're comfortable | Module 1: progressing and happy means leave it alone |
Judging body fat without calipers
You don't need a precise number. Use what you have:
- Photos. How much definition is visible, and where fat sits.
- Waist measurement and how it's trending.
- Their history. Where they've been lean before and how it felt.
It's a rough bracket (more to lose, average, or lean), not a lab test.
Read the trend, not the day
Use the 7-day average bodyweight. Wait for 2 weeks off target before changing anything, not 1. A big drop in week one is mostly water and glycogen, not fat.
"I need to lose 10 kg in 6 weeks for a wedding"
Manage expectations and don't tell lies. That's the whole answer.
Be honest about what's realistic, show them what the best achievable version looks like, and commit to getting them there. A client who hears the truth up front and then gets a great result trusts you. A client who's promised 10 kg and gets 5 feels like they failed, even though 5 kg in six weeks is a great result.