- In a month, you can lose 1.5 to 3.5kg of weight.
- You can do that by increasing your daily movement, or by reducing calorie intake, or by doing both.
- And if you want to gain weight, in a month you can gain 1 to 3kg of weight.
- You just have to eat more and do some compound resistance exercises.
A month is short enough to not tax your Tiktok brain, and also long enough to give you a motivating result.
- Note down your weight right now, and use it to generate your tracker PDF right away.
- Stick it where you can see and track your weight daily in it.
- If you want to lose weight, make sure you stay down the line.
- And if you want to gain weight, make sure the line trends up.