How many pounds to loose a weeek ?

It is considered safe to loose 1 or 2 pounds a week. If you lose the weight slower, you will generally be able to maintain more muscle. You need to create approximately a 3500-calorie deficit to lose 1 lb. Hence, if the male in the example above would like to lose 1-lb per week, he could reduce his daily caloric intake by about 500 calories/day to around 2472, or any other combination to create a 3500-calorie deficit per week.

The amount of LEan Body mass ie your muscle is directly proportional to the amount of calories you burn .This is the reason that weight training will be so important to your efforts for getting lean. The more muscle you develop, the easier it will be for you to lose body fat. The more muscle you lose through excessive dieting or excessive endurance cardiovascular exercise, the lower your RMR will go.So to simply put it "More the Muscle ,more the fat you burn ".

Some peolpe think just touching dumbell or a barbell will make them like a hulk. Especially the ladies think so .But on the contrary if you see in a gym the sexiest will be the one that lifts the heaviest of weights.
The best way to achieve this is through proper resistance training. Also, it is very rare for females to respond to weight training by gaining excessive muscle mass.Women simply don’t have the hormonal balance to build too much muscle mass. Now dont quote me the women body builders . I guess most of you know they take hormone injections.

And please dont go for fad and crash diets , they do more bad than good in a long run.And it makes your RMR slower . So, after you return to your old diet you will gain  weight faster.

Resting Metabolic Rate (RMR)

One of the most important factor in burning body fat is the resting metabolic rate (RMR). The calories you metabolize on a daily basis is a combination of those consumed to support your RMR, those consumed from your daily activities and exercise, and those consumed from the thermic effect of eating meals. 

Your RMR accounts for approximately 60-70% of the calories you expend on a daily basis, while your activities account for approximately 20-30%, and the thermic effect of food accounts for approximately 10%. Now you must be knowing why emphasis is being laid on making the RMR high by increasing your lean muscle mass.The idea here is to burn calories even when you are at rest .

In the next post I've provided formulas for you to calculate your approximate daily caloric needs in order for you to have an idea of how many calories you need per day to maintain the same weight. You can then adjust appropriately in order to lose weight.