Our online fitness training is meant to give you results which are organic and therefore sustainable for the long term. If you are looking to lose weight, then we will help you in losing 0.5Kg to 1kg per week depending on your BMI. Higher than 1kg weight loss per week is not recommended as it puts you under risk of various health problems. For gaining weight, 0.5Kg per week is targeted. It is however subject to change as muscle building capacity is dependent on various factors like training experience, hormonal profile, available facilities etc. which vary from person to person.