You’ve probably seen ads for 8-week challenges promising big body fat drops while training just 2–3 times a week.

It sounds amazing, right? But let’s gently break down why these claims can feel misleading—and why a slower, stronger approach might serve you better in the long run.

Imagine two paths:

Path A: Train 2–3 times/week with mostly cardio (running, rowing) and very light weights. You might lose 15–20 pounds on the scale quickly, mostly from a very low-calorie diet. It feels exciting at first!

Path B: Train 4–6 times/week focusing on building real strength with challenging weights (like squats and deadlifts). You might not lose much scale weight—in fact, it could stay the same or even go up a bit—because you’re losing fat and gaining muscle.

Which one actually changes your body for the better, long-term?

A real-life example to make it clear:

Meet Sarah (not her real name), a woman in her early 20s who weighs 123 lbs. She looks slim in clothes, but tests show she carries 37% body fat—considered “skinny-fat.” That means higher health risks, even if the scale seems fine.

Those 8-week programs often claim you’ll lose “8% body fat.” What they usually mean is 8% of your current fat pounds—for Sarah, about 3–4 lbs of fat. That’s doable with calorie restriction and cardio. But here’s the catch:

• Your actual body fat percentage (the number that really matters) only drops around 2%.

• You’re eating so few calories it’s almost impossible to build muscle.

• Any small muscle gain is temporary—your body adapts quickly and stops progressing.

• Without muscle, your metabolism stays low, making it harder to keep the fat off later.

• It would take around 18 months to go from 37% body fat to 28% (still high but acceptable).

You could achieve similar fat loss simply by walking an hour most days—no fancy program needed.

Now, the strength-focused way (what we do at Máquina Strength):

Sarah eats a sustainable amount (around 1,400–1,600 calories—enough to feel energized, not starved) and trains with progressively heavier weights 4–6 days/week.

In 8 weeks, we expect her to lose about 3 lbs of fat while gaining muscle. Her body fat percentage drops a similar small amount short-term… but here’s the life-changing difference:

• She keeps building muscle month after month.

• More muscle = faster metabolism, easier fat loss over time, stronger bones, and feeling powerful every day.

• To reach a healthy, toned, athletic look (around 24% body fat), she needs about 13 lbs more muscle. That takes 12–18 months of consistent strength work—but it’s permanent and transformative.

• Reaching 28% body fat? With strength training, it could take around 7 months—even without fully accounting for the boost from increased muscle, stronger movements, and higher daily calorie burn, which actually speeds things up further.

With light cardio-style programs, most people plateau after a tiny temporary muscle bump. With real strength training, progress keeps coming as long as you keep showing up.

The bottom line, with kindness:

Quick scale wins feel great in the moment, and those programs aren’t “bad”—they’re just limited. If your goal is truly feeling strong, confident, and healthy for life (not just surviving another restrictive 8 weeks), building muscle through proper strength training is the most reliable, empowering path.

You’re not behind. You’re not broken. Your body is capable of incredible change—it just needs the right approach and a little patience.

If you’re tired of short-term fixes and ready for lasting strength, we’re here to guide you every step of the way. You’ve got this. 💪