Extreme Weight Loss In One Week
Posted by Brad Campbell
9
Feb, 2011
How to Achieve Extreme Weight Loss In One Week… by Brad Campbell
Alright, for those of you who may have procrastinated and waited until the last minute to lose weight before an upcoming event… I’m gonna give you a crash course in how to accomplish extreme weight loss in one week.
For most people I’d recommend an all-out cheat day the day before your “week” starts.
Without going into too much geeky details, you’ll need a high calorie day such as this to prime your metabolism for rapid fat loss.
If you fail to do this and you’ve been eating moderate-to-low calories for some time now, chances are it’ll be almost impossible to lose anything significant in just one week.
Next up, we start day one with a 24-hour fast.
After a full day of cheating, like I said, your metabolism will be revving high and this is the absolute best time to create a HUGE caloric deficit… and therefore really dig into unwanted fat stores.
To make this deficit even greater, I suggest (again, for the average person) doing two highly metabolic workouts on this day of fasting. By taking in zero cals from food and sprinkling in not one — but two, calorie torching workout sessions (an example: Intense Home Workout)… all in the face of a newly charged metabolism… you could very well lose 1 lb in pure fat on this first day of the week, alone…
Now to some, that may not sound all that impressive, but remember… I’m talking 100% fat — not total body “weight”, which will also account for water and lean mass. In other words, both on day one and at the end of this 7 day extreme weight loss blitz, the scale may show a much more impressive number in regards to total weight loss (this is almost always due to the loss of water weight, just so we’re clear).
You’ll start day two with some serious momentum. I recommend keeping this going by following a low carb diet throughout the entire day. Ideally, you’d combine this with a very intense metabolic workout (example: High Intensity Bodyweight Training)…
On day three, follow the same principles, only add in more complex carbs so that you carb intake and total calories taken in are higher than day two (but still at a moderately aggressive deficit… let’s say at least 30% below your maintenance level).
On this day, I like to give your nervous system a slight breather, so I recommend you scale back the intensity of your workout a bit… but extend the length so that the calorie burning during the workout is still sufficient.
For example, a 45-minute jog at about 50% effort would work great.
On day four, once again I’d have you bump the complex carbs and total cals for the day up slightly… but I’d like you to get in all your cals for the day by about 7pm…
Being that day three was a relatively easy workout and you’re “carbed up” on this day, it’s time for another brutal weight loss workout that’ll produce a significant EPOC effect (that’s just fancy talk for a crap-ton of calorie burning post-workout).
Day five should continue the fast (from 7pm the previous night) through early afternoon — anything after 12 noon or 1 pm will do. On this day, I’d recommend doing at least 30-minutes of high intensity cardio training first thing upon waking (yes, on an empty stomach)…
From early afternoon and on, just eat clean, small snacks every two hours or so until bedtime — don’t worry too much about total cals, as long as you’re consuming only protein, healthy fats, veggies and small amounts of complex carbs (aka no garbage, as that would offset the 3/4 day fast and morning cardio you put yourself through).
Day six will be a “normal diet day” and you should aim to eat clean, but higher amounts of healthy carbs… taking in around 20% below maintenance level. Make sure you get a high protein snack right before bedtime. Your weight loss workout on day six should be a metabolic strength training session (for example – bodyweight intervals or a dumbbell total body circuit routine).
Now, the final day of the extreme fat burning week — day seven — will take a lot of grit, as you’ll be doing another 24-hour fast. So, nothing but water, green tea and maybe a little coffee…
I like to use another challenge-type workout on this last day, just to ensure maximum calorie burning throughout the “home stretch” (preferably, you’d knock this out in the morning, to allow your metabolism to run higher throughout this final day of fasting).
That’s a mile high overview of what I’d suggest for anyone who wants/needs to have extreme weight loss in one week.
After that week is up, I’d take your foot off the throttle and settle into a more moderate program, as this would be extremely difficult to keep up for much more than seven days. Also, it should be obvious, but an aggressive workout and diet routine like this would only be suitable for otherwise healthy individuals who’ve been working out and dieting for some time.
If you’re wondering exactly what the weight loss workouts should look like, check back the next few days and I’ll have some examples for you to try…
And if you want a more step-by-step diet plan that uses principles like I just outlined, peep this: Diet Plans for Women that work fast…
How much weight you lose in this one week will vary from one person to another and depends upon your starting weight, fitness level, how closely you follow the program, etc… but let’s just say you could certainly lose a noticeable amount of weight and look and feel a hundred times better after an all-out extreme week like this.
Hope it was helpful. I’d love to hear about your results… if you’re crazy enough to try it, that is. ;-)
Your Coach,
Brad Campbell
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