Transformation Thursday: Weight Loss Gold Standards (& Calculations)

Transformation Thursday: Weight Loss Gold Standards (& Calculations)

Weight Loss Gold Standards & Calculations

Akash Vaghela Akash Vaghela · Jan 30th, 2025

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    Back home from Iten!

    10 months now to bring my pace down to 4:14/km or 6:48/mile and break 3 hours in the Valencia Marathon.

    Right now I could probably hold that pace for an hour.

    Running is unlike anything I’ve tried.

    The biggest lesson from running with the Kenyans here is you can’t force fitness/speed.

    You have to let it come to you.

    The magic isn’t in going hell for leather every run (like it was when I was training to build muscle / bodybuilding).

    Or pouring your guts out on the last rep.

    It’s all about running by feel and stacking more and more runs together.

    Consistency breeds success.

    From now until the end of August, the goal is to get my half marathon pace down to 4:03/km or 6:30/mile.

    When I hit that checkpoint, breaking 3 hours for my first marathon is on.

    Until then, a big thank you to the Iten crew - it’s been an experience I’ll never forget!

    I shared a photo dump here if you’re interested!
    In the meantime, let’s dive into this week’s Transformation Thursday…

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    3 Ways To Feel, Look & Perform Better


    1. Simple calorie calculations

    Your starting calories for a diet will always be an educated guess.

    There’s no hard and fast rule, but one I do like is starting with approx 10-12 calories per pound bodyweight.

    If you’ve got more than 25lbs to lose, go with 10cal/lb to start with. If less than 25lbs, start with 12cal/lb.

    Wherever you start, this will always be a starting point to build from. Losing too fast? Add some. Not losing fast enough? Drop some.

    2. Weight loss gold standards

    Building on point 1, the goal standard to aim for is 1% weight loss per week.

    If you’re not on the money, the first thing to check is your adherence.

    The easy way out is to blame the diet. The hard thing to accept is your inability to stay consistent.

    A lack of accountability, structure and guidance can play a big part in this.

    But also just how easy it is to kid yourself about how strict you’re being.


    3. Supplements don’t need to be fancy

    My supplement stack is super simple:
    • Vitamin D
    • Multivitamin
    • Protein powder (for convenience only)
    • Creatine monohydrate
    • Omega 3s (from Algae Oil) 
    I’m super consistent with the top 2, use powders for easy protein, and maybe 50:50 (or less) with the last two.

    Food is always king. Supplements are always the icing on the cake, but draw the most attention.

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    Want To Accelerate Your Results In 2025?


    If you’re enjoying this Transformation Thursday newsletter and want to get into the best shape of your life in 2025, you may be interested in our flagship programme, RNT Pro.
     
    We specialise in helping real people with real lives get real results, and we’ve proven it over and over again with nearly 4000+ success stories.

    If you’d like to apply for a position in our next cohort starting in February, click here to book a call with my team.
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    3 Wins To Inspire You…


    My team and I are always sharing screenshots in an internal channel called #wins. Here’s a few to inspire you this week…

    1. The Physical is the Vehicle

    One of our members hit her half Marathon PB last week!
    2. 10cm Off the Waistline

    When you finally start seeing the results…
    3. The Magic of Sleep

    It’s amazing how much prioritising those extra Zs can help your health journey.
    >> If you want to lose weight, get healthy and feel at your best with a busy lifestyle, book a call with our team.

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    Want to go deeper in your journey?


    This video here has been getting great feedback.

    I know I gave some calorie guidelines earlier in this newsletter but let’s be real, does it really matter?

    Isn’t it more how we respond when we’re stressed, tired and exhausted that matters?

    Isn’t it more what we do when we’d love to raid the cupboard at night after a long day, but know we shouldn’t?

    If you’ve tried the whole calorie thing but haven’t got the results you hoped for, watch this.
    Akash VaghelaAkash Vaghela

    Akash Vaghela has spent 10+ years transforming bodies and lives around the world, and in May 2017, founded RNT Fitness to serve this purpose. His vision is to see a world transformed, where ambitious high performers experience the power of the physical as the vehicle to unlock their real potential. He’s the author of the Amazon best-selling book Transform Your Body Transform Your Life, which explains his unique and proven five-phase methodology, is host of the RNT Fitness Radio podcast, has been featured in the likes of Men’s Health and BBC, whilst regularly speaking across the world on all things transformation.

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