There are times when
you might want to lose a noticeable amount of body fat in a short period of
time, so you might be wondering “how much
body fat can you burn off in a week?”
First of all, I do NOT support going on any extreme weight
loss diet or using any extreme fat loss method.
However, it is very
possible for you to burn off an impressive amount of body fat in as little as 7
days without any serious risks.
And you don’t have to
worry about the weight coming back as long as you transition into a more reasonable
weight loss diet plan.
Yes... You Really Can
Lose A Lot Of Weight In Just 1 Week!
I am serious here...
even though the conventional weight loss advice is that you should strive to
lose 1 or 2 pounds per week, an extreme weight loss diet can certainly help you
lose a lot more than that.
Actually, you can lose as much as 15 pounds in just
week if you do it right.
However, extreme
diets only work for a very short time, before your body adjusts its metabolism
or you burn-out and start binge eating.
Surprisingly, It Is
Possible To Lose That Much Weight Without Losing Muscle At All!
Yes, all the weight
that you would lose will be fat and water, NOT
muscle tissue.
As long as you follow
the instructions that I give to you at the end of this article, you would lose
only pure body fat and water during the week you follow my extreme weight loss
diet plan.
The common statement
that we hear is that losing above 2 pounds of weight per week could lead to
muscle loss... well... with this my
1-week plan you would NOT lose any
muscle at all!
Why am I so sure about this?
Because my extreme
weight loss diet plan is based on an actual study that was conducted by
researchers from West Virginia University, Morgantown in 1999.
The study tested 2
groups of individuals for 12 weeks. There was the cardio group and the weight
training group
Both groups consumed
800 calories a day liquid formula diet for 12 weeks.
However, the cardio
group exercised for 1 hour four times a week by biking, walking or stair
climbing.
While the weight
training group lifted weights 3 days a week with 10 different workouts,
starting from two sets of 8 – 15 repetitions and then increasing to four sets
of 8 – 15 repetitions by 12 weeks.
At the conclusion of
the research study, the cardio group and the weight training
group both lost a lot of weight; however the cardio group lost very noticeable
amounts of lean muscle mass, while the weight training group did NOT lose any muscle mass at all.
By the way, if you
are interested in getting a longer and thicker penis, I recommend you go with
penile exercises – I suggest you try this program.
This is enough
scientific evidence that shows you that as long as you are lifting weights when
you are on an extreme weight loss diet, you would not lose any muscle mass.
Note: You don’t
necessarily have to go to the gym to lift weights. If you don’t have access to
a gym or you can’t afford a gym membership, you can use a well-designed bodyweight
workout that focuses on working out the muscles in your upper and lower
body.
You Would Have To
Stick To An Extremely Low Calorie Diet!
That is the reason
why it is called an extreme weight loss diet in the first place!
You would have to eat
an incredibly low amount of calories each day for you to be able to lose a lot
of weight in 7 days.
Yea... you are going
to be replicating the research study I mentioned previously... you would have
to survive on around 800 calories a day
just like the participants of that study.
A lot of weight loss
experts advise against this kind of very low calorie diet, but you would be
doing it for only 1 week and you would be protecting your muscles by lifting
weights at least 3 days in that week.
My 2 Step Plan To
Lose The Highest Amount Of Body Fat In 7 Days
As long as you follow
this plan to the letter, you could lose 10 – 15 pounds (4.54 – 6.80 kilograms) of body weight (fat and water) in just 7 days:
1.)
For 7 days only, the amount of food you eat should be around 800 calories per
day.
2.)
Lift weights at least 3 times in that week. Ensure that the weights are heavy
and you can NOT lift more than 15
repetitions.
And do full body workouts to exercise all your muscles.
That is basically
it... nothing else!
A Few Tips To Help
You Succeed With This Extreme Weight Loss Plan
A.) Eat Only One Meal
Per Day With Low Calorie Leafy Green Vegetables And Fruits
800 calories a day
amounts to very little food. So, I suggest that you only eat 1 meal in a day (preferably at night) and eat low
calorie vegetables to keep you feeling “full” throughout the day.
Doing it this way,
you would not feel too deprived – at least you are eating something and it does
not feel like you are fasting.
For example 2 large
carrots contain only 60 calories and 2 large cucumbers contain only 92
calories. Eating these kind of low calorie vegetables would keep you from
feeling any hunger pangs during the day till you eat a proper meal at night.
B.) Make Sure Your
Main Meal Is Very High In Protein
Since you are going
to be lifting weights while on this 1 week extreme diet plan, then you need
more protein in your diet to help maintain your muscle mass.
A large portion of
your calories needs to come from protein if this diet is going to be effective
in helping you burn a considerable amount of body fat.
And protein also
helps in reducing your appetite pangs.
C.) Do Only Heavy Compound Workouts When In The Gym
Stay away from
crunching and curling workouts... you should only do compound exercises that workout
multiple muscles.
Doing compound
exercises is an efficient way to get a whole body workout without spending too
much time in the gym.
And stay away from
cardio... this means absolutely no running, cycling or any type of
aerobic exercise during the 1 week you are on this diet!
I repeat stay away from cardio exercise when you
are on this extreme weight loss diet!
Weight training is
the only kind of exercise you should do during this 1 week!
D.) Do Everything To
Distract Yourself Away From Food!
You only have to stay
on this extreme fat loss plan for 7 days, so make sure you AVOID the temptation to snack on some junk foods when you are at
home... and stay away from fast food restaurants when you are outdoors.
Keep yourself busy;
do just about everything you can do to prevent yourself from falling into the
temptation of munching on food and exceeding the 800 calories a day requirement
of this extreme fat loss plan.
E.) Drink A Lot of
Green Tea And Coffee
These two beverages
are well known to suppress hunger and increase metabolism.
So make sure you
drink enough green tea and coffee during the week you are following this
extreme weight loss plan.
And make sure you do NOT include sugar or milk in your green
tea and coffee... don’t worry, you would be getting enough protein
from the main meal you eat in a day, so there is no need to add more calories.
Remember, You Are
Doing This For One Week Only!
I need to remind you
again that this sort of extreme weight loss plan is a very short-term plan!
The results can
remain permanent, but the plan is temporary.
Please, do NOT attempt to stay on this kind of
extreme diet for anything more than 7 days.
If you stubbornly try
to go more than a week on this plan, you are definitely going to end up failing
and you would start binge eating and you may even end up becoming heavier than
your starting weight.
After you have
followed this plan diligently for one week, change to a more modest weight loss
diet plan for the next 4 or 5 weeks before you even think of going back to this
extreme weight loss diet again.
After one week, you
would be amazed at how much weight that you have lost.
Note: If you have type 2 diabetes and
you use a medication like Metformin, then you would have to consult with your
doctor before embarking on this low calorie diet so that he can advise you on
how to reduce your medication appropriately.
Here Is My 1-Week
Extreme Weight Loss Diet Plan You Can Follow
Monday
Breakfast
Hard-boiled
Egg with Butter on Toast Bread
*
1
large hard-boiled egg
*
1
slice of toasted whole-wheat bread
*
1
teaspoon of butter
Lunch
2 large carrots
Dinner
Greek Salad with Chicken and Oven Baked Fries
* Greek salad prepared with:
·
2 cups of shredded
romaine lettuce
·
1 cup of
chopped or diced dill pickles or cucumber
·
1 medium
tomato
·
1 oz (28.35 g)
of feta cheese
·
3 oz (84 g) of
grilled chicken breast strips
·
2 tablespoons
of lemon juice (bottled or canned)
·
1 tablespoon
of olive oil
* Oven baked fries prepared with:
·
1 medium potato
·
1 teaspoon of
olive oil
·
1 teaspoon of
table salt
·
1 teaspoon of
black pepper
Estimated total calories = 806
calories
Tuesday
Breakfast
Cheese Quesadilla
with Sour Cream and Easy Side Salad
* Cheese quesadilla prepared with:
·
¼ cup of
shredded light Mozza-Cheddar cheese
·
1 whole wheat
low-carb tortilla (7 inch size)
·
1 tablespoon
of fat-free sour cream
* Easy side salad prepared with:
·
1 cup of
pre-packaged salad mix (Dole Leafy
Romaine salad blend)
·
2 tablespoons
of balsamic vinaigrette salad dressing
Lunch
3 medium size green bell peppers
Dinner
Cheeseburger with
half a bun and Pasta with Butter
* Cheeseburger with half a bun prepared with:
·
1 Patty (3 oz)
(86.31 g) of ground beef (90% lean meat /
10% Fat, Cooked, Pan-Broiled)
·
½ Bun of
Wonder Buns Hamburger (or any suitable
replacement)
·
1 tablespoon
of Heinz Ketchup Tomato Reduced Sugar (or
any suitable replacement)
·
1 slice of
Kraft Deli Deluxe American Cheese (or any
suitable replacement)
* Pasta with butter prepared with:
·
2 oz (57 g) of
pasta (whole-wheat spaghetti)
·
1 teaspoon of butter
·
1 teaspoon of
black pepper
·
1 teaspoon of
table salt
Estimated total calories = 801
calories
Wednesday
Breakfast
Egg and Avocado with
2 slices of Turkey Bacon
* Egg and Avocado prepared with:
·
1 small egg
·
1.75 oz (50 g)
of raw avocado
·
1 teaspoon of table
salt
·
1 teaspoon of
black pepper
·
1 serving of
cooking spray
* Turkey Bacon (2 slices) prepared by:
Microwave or pan-fry
2 slices of Jennie-O® Turkey Bacon 95% Fat Free (or any suitable replacement)
Lunch
2 large cucumbers
Dinner
Beef Kabobs with
Steamed Broccoli
* Beef Kabobs prepared with:
·
1 beef steak (New York strip steak) - 8 ounces
·
1 medium green
pepper
·
8 slices of
red onions
* Steamed Broccoli prepared with:
·
1 stalk (9.9 oz)
(280 g) of broccoli
·
1 teaspoon of table
salt
·
1.25 seconds spray
of I Can't Believe It's Not Butter!®
Estimated total calories = 814
calories
Thursday
Breakfast
Non-Fat Greek Yogurt
with 2 slices of Turkey Bacon
* 8
oz (227 g) of Greek yogurt plain 0% (non-fat,
all natural)
* 2
slices of Turkey Bacon - microwave or pan-fry.
Lunch
4 cups of 1-inch cube
pumpkin
Dinner
Ratatouille Stuffed
Zucchini with Pasta with Butter
* Ratatouille Stuffed Zucchini prepared with:
·
1 cup of sliced
Zucchini
·
1 medium tomato
·
25 g (0.9 oz)
of preserved and drained eggplant
·
¼ cup of
chopped onions
·
1 teaspoon of
chopped garlic
·
1½ tablespoons
of extra virgin olive oil
·
1 teaspoon of table
salt
·
1 teaspoon of
black pepper
* Pasta with Butter prepared with:
·
2 oz (57 g) of
pasta (whole-wheat spaghetti)
·
1 teaspoon of butter
·
1 teaspoon of
black pepper
·
1 teaspoon of
table salt
Estimated total calories = 816
calories
Friday
Breakfast
Hard-Boiled Egg with
Breakfast Veggie Pattie
*
1
large hard-boiled egg
* 1
MorningStar Farms® Breakfast Veggie Patties Sausage (or any suitable replacement) – heat in microwave
Lunch
3 large stalks of
celery and 1 tablespoon of hummus (as dip)
Dinner
Chicken Kabobs with
Squash and Zucchini side
* Chicken Kabobs prepared with:
·
8 ounces (227 g)
of chicken
·
1 medium green
pepper
·
8 slices of
red onions
* Squash and Zucchini side prepared with:
·
1 cup of
sliced yellow squash
·
1 cup of
sliced zucchini
·
1 serving of cooking
spray
·
1 teaspoon of table
salt
Estimated total calories = 803
calories
Saturday
Breakfast
Hard-Boiled Egg with
Hash Browns
* 1 large hard-boiled egg
* Hash browns prepared with:
·
½ cup of Simply
Potatoes Shredded Hash Browns (or any
suitable replacement)
·
1 teaspoon of table
salt
·
1 teaspoon of
black pepper
·
1 serving of cooking
spray
Lunch
3 large whole
tomatoes (red and ripe)
Dinner
Peanut Butter and
Jelly with Chicken Noodle Soup
* Peanut Butter and Jelly prepared with:
·
3 tablespoon of
peanut butter
·
3 tablespoon of
grape jelly (or grape jam)
·
2 slices of
whole-wheat bread
* Chicken Noodle Soup prepared with:
·
½ cup of chicken
noodle soup (Campbell's® Condensed soup)
Estimated total calories = 825
calories
Sunday
Breakfast
Grilled Chicken
Breast with Squash and Zucchini side
* Grilled Chicken Breast prepared with:
·
3.5 oz (100 g)
of seasoned, skinless and boneless chicken breast
·
1 teaspoon of table
salt
·
1 teaspoon of
black pepper
* Squash and Zucchini side prepared with:
·
1 cup of
sliced yellow squash
·
1 cup of
sliced zucchini
·
1 serving of
cooking spray
·
1 teaspoon of table
salt
Lunch
1½ cups of
blueberries
Dinner
Lentil Stuffed
Peppers with Side Salad with Avocado
* Lentil Stuffed Peppers prepared with:
·
1 medium green
pepper
·
¼ cup of dry
Basmati rice
·
½ cup of steamed
lentils
·
1 teaspoon of
chopped garlic
·
¼ cup of
chopped onions
·
7 oz (200 g)
of Homebrand Diced Tomatoes In Juice (or any suitable replacement)
·
½ cup of tomato
sauce
·
1 tablespoon of
tomato paste
·
1 teaspoon of garlic
powder
·
1 tablespoon of
fresh basil
·
1 teaspoon of
dried oregano leaves
·
1 teaspoon of
table salt
·
1 teaspoon of
black pepper
* Side Salad with Avocado prepared with:
·
60 g (2.1 oz) of mixed salad leaves
·
25 g (0.89 oz)
of raw avocado
·
1 tablespoon of
balsamic vinaigrette salad dressing
Estimated total calories = 817
calories
And Here Is A
Bodyweight Exercise Workout Routine
If you don’t have access to a gym or free weights
to do weight training while on this extreme weight loss diet, you can
always make do with compound bodyweight exercises as a suitable replacement.
You can do these compound bodyweight exercises in
the comfort of your living room.
There are only three exercises that you need to
do, they are: push-ups, wide grip pull-ups and bodyweight squats.
Note: If you can easily do more than
15 repetitions of any of these exercises, then you should add more weight to
your body.
An
easy and affordable way to do this is to wear a comfortable backpack filled
with clothes.
Wide Grip Pull-ups
The wide grip pull-up
is a compound bodyweight exercise that helps in strengthening the muscles in
your biceps and upper back.
To be able to do this
exercise, you would need a pull-up bar or any strong frame that you can suspend
from.
To do wide grip
pull-ups, just follow these instructions:
1.)
Grip the pull-up bar or strong frame with your two hands and ensure that both
of your palms are facing frontwards and that your hands are far apart.
2.)
Use your arms and shoulders to lift your whole body off the ground, bending
your knees so that your whole body is suspended.
3.)
Gradually bend your arms and raise your body up to the pull-up bar till your
chin is over the bar and your arms are fully flexed.
4.)
Gradually straighten your arms and drop your body to the position that you
started with.
5.) Repeat steps 3 - 4 for 15 repetitions and if you cannot do up to 15 repetitions, do as
many as you can handle.
If you can easily do more than 15
repetitions, add more bodyweight by wearing a comfortable backpack filled with
clothes.
Rest
for 30 to 90 seconds and repeat for a total of 7 to 14 sets (doing 15 repetitions of
this exercise is equal to one set).
Bodyweight Squats
The bodyweight squat is a common compound exercise that works out all
muscles in the legs.
To do bodyweight
squat, just follow these instructions:
1.) Stand
up straight with your feet a little wide apart and stretch your arms out forward
keeping it on the same level with your shoulders.
2.) Gradually bend your
knees and lower your body only stopping till your buttocks is on the same line
with your knees and your thighs are parallel to the floor... stay on this
position for 2 seconds.
3.) Gradually straighten your knees and raise your body back to
your standing position.
4.) Repeat steps 2 - 3 for 15 repetitions and if you cannot do up
to 15 repetitions, do as many as you can handle.
If you can easily do more than 15
repetitions, add more bodyweight by wearing a comfortable backpack filled with
clothes.
Rest
30 to 90 seconds and repeat for a total of 7 to 14 sets (doing 15 repetitions of
this exercise is equal to one set).
Push-ups
Push-up is clearly one of the most
effective and popular bodyweight exercises for working out the muscles in your
shoulders, chest and triceps.
To do push-ups, just follow these
instructions:
1.)
Go down on your knees and place you palms on the floor and make sure that your
hands are on the same line with your chest and are wide apart
2.)
Make sure that you legs are touching each other and are straightened out, now
support your body with your hands and toes, straighten your back and tighten
your upper body muscles.
3.)
Now
bend your elbows to lower your body to the ground. Make sure you stop only when
your nose has slightly touched the ground.
4.)
Now raise your body back to the position you started with by straightening your
elbows this time.
5.)
Repeat steps 3 - 4 for 15 repetitions and if you cannot do up
to 15 repetitions, do as many as you can handle.
If you can easily do more than 15
repetitions, add more bodyweight by wearing a comfortable backpack filled with
clothes.
Rest
30 to 90 seconds and repeat for a total of 7 to 14 sets (doing 15 repetitions of
this exercise is equal to one set).
Some Very Important Tips To Follow
Your must do all three exercises
(pull-ups, squats and push-ups) during your workout day.
This is so that you can send a strong
signal to your body not to touch your muscle tissues while you are on this very
low calorie diet.
Allow at least 48 hours or rest between
your workouts. And make sure you do at
least 3 sessions in a week.
So, if you did your bodyweight workouts
on Monday, then your next session must be on Wednesday... this is very
important – you need to aggressively protect your muscles while on this extreme
weight loss diet!
Conclusion
Yes, you can actually lose as much as
15 pounds (6.80 kilograms)
if you follow this extreme fat loss plan…
And the simple formula of this plan is:
Extreme fat loss = Low calorie diet + Weight Training
As long as you follow
this formula, you would lose a noticeable amount of body fat.
And remember this
extreme weight loss diet plan is only for a short time. So, please do NOT go more than 1 week on this plan.
