[quote]Lil J76 wrote:
A friend of mine read that IS un-healthy to lose more than 2-4lbs a week. Trust me, this is not me, I am still trying to gain weight. Said friend has lost roughly 30lbs already, has cut calories and is doing very mild weight trianing with lots of cardio. Said friend is still considered overweight, and is overweight. According to my Dr, I am obese at 5ft 5in and 211lbs.
If you look at me I am mostly muscle. Said friend blew up at me when they said they wanted to lose 10lbs in the next month, and I said “you could lose 16lbs if you really put in the work”. Said friend went on to say that I was crazy and that losing that much weight in month is un-healthy. So I thought I would come here and get some opinions. [/quote]
If she’s no longer obese and just in the overweight range, I would say losing 16 pounds in a month is not even remotely realistic for a female, so I would be inclined to agree with her.
She’s already been dieting so it’s not like she’ll get a big flush of water and glycogen in the next month. Her maintenance levels at this point are probably 1300-1700 calories a day (unless she is a giant). At 16 pounds, we’re talking about a calorie deficit of around 1800 calories per day. From diet alone she will only be in a 100-500 deficit… so in order to drop 16 pounds of fat we’re looking at 2-4 hours of cardio a day, 7 days a week.
Guys with weight training experience can drop weight much faster because their maintenance levels are typically 1.5-2x higher than women (depending on how much muscle they are carrying). It’s not a question of effort but simply of testosterone and lean body mass.