I’m sitting here after training a client and they reminded me of my past experiences with people that quit before their full potential was realized. Most people don’t have what it takes to lose weight because as soon as they hear it takes time, they automatically start doubting the process and themselves.
They want to lose it now and who can blame them? Losing weight is hard and it takes dedication.
These days, the people interested in working hard and being dedicated is growing smaller and smaller. (Unlike their waistlines.) That’s why I thought I would write an awesome article for you guys on how to lose weight in a week to jump-start your progress or just lean you out for an event that is coming up!
This is a tested program and I know it works great IF you stick it out. Losing a bunch of weight like this CAN be safe only if you do it for a short period of time. I DO not recommend you do this for more than 1-2 weeks. Let’s jump right into it!
Do These 3 Things To Lose Weight! Starting Right Now!
When trying to lose weight quickly you need to do these 3 things:
- Be in a 1,000 calorie deficit
- Cut out all carbs
- Increase your daily activity immediately!
We all know this isn’t a sustainable way to lose weight! That’s not what this article is all about. It’s about losing weight fast for a special trip, photo shoot, etc. From there, you return to a more sustainable diet and exercise program.
With all this in mind, let’s move onto what you need to do to make this drastic change quickly and implement these changes TODAY!
1,000 Calorie Deficit To Lose Weight Quickly!
We all know you need to be in a calorie deficit to lose weight! This article I posted goes over this in detail if you want to argue;)
When your goal is fast weight loss you need to give yourself a huge energy deficit to lose as fast as possible! A standard 500 calorie deficit will not assist you in this goal. We need to be more aggressive and treat this plan like a sprint rather than a marathon!
Get in, lose the weight fast, and get out. That’s the goal!
Best way to figure out what a 1,000 calorie deficit for you will be is to take your current bodyweight and multiply it by 10! If you’re 100 lbs this would be 1,000 calories, 200 lbs=2,000 calories, 300 lbs=3,000 calories and so on.
Our next step is to set our diet up using Intermittent Fasting which I outline HERE. This will give us a ton of time to eat bigger meals on this huge energy deficit. A standard 16-8 fast will work perfectly for our goals. When I used this setup I started eating at 10 am and finished my last meal at 6 pm.
My workouts were around 2-3 pm so this gave me a great window to get most of my calories pushed around my training to be used as fuel and help me recover faster.
You can see why this worked so well just based on the size of my meals too! 2-3 meals at 2,000 calories is much more food per meal than 4-6 meals that’s for sure! Drink plenty of black coffee, tea and water in the mornings to get you through the fasts!
Protein Intake For Weight Loss/Muscle Retention
When choosing foods that are lower in carbs make sure you keep your protein intake high! Due to the thermic effect of food, you can burn off up to 30% of the protein just from digestion. On top of that, it’s going to help spare your muscle mass too!
The other benefits to increased protein intake is the high satiety that it promotes! Remember a time when you ate a bunch of candy which was high in calories and simple sugars. You were probably pretty hungry right after, correct?
Now imagine you had to eat 1 lb of chicken in one sitting to hit those same calories. It would be pretty difficult for most people without a doubt! Plus you’re 100% going to be fuller longer compared to eating a ton of sugary foods.
For increasing your protein intake, I recommend 1.25 times your body weight in grams. This is very short-lived but something you absolutely need to do to lose the weight quickly. A 100 lb woman would be eating 125 grams of protein, a 200 lb man would be intaking 250 grams, and anybody 300 lbs+ we’ll cap your protein at 300 grams.
Follow these guidelines and you’ll quickly realize how fast your hunger levels go down.
If you don’t maintain this deficit for this short time your weight loss won’t be as fast in that 7 day time period. Just get it done! Nobody ever did anything by just talking about it. They just did it.
Cut Out All Carbs Except Vegetables
Our next goal is to cut out all Carbohydrates except for vegetables! If you don’t know about the Keto Diet which I wrote about HERE, this is the basic premise of it! This is something I used in the past to lose over 40 lbs in less than 2 months. So I know it’s effective for FAST weight loss!
By cutting out all carbs our body is going to drop a ton of water weight quickly! Remember: the goal is to lose as much WEIGHT as possible, not FAT! By decreasing your carb intake your body is going to flush out a ton of water from less insulin binding to it. This is why when you start a low carb diet you notice you might go to the bathroom a lot more than usual.
However, by losing a ton of water weight your look will improve, you’ll be less bloated and the illusion of overall weight loss will be much greater! When weight loss is the goal, losing this extra bloat quickly will absolutely make you look better instantly.
FIBER INTAKE FOR WEIGHT LOSS
Just like with protein, increasing your fiber intake will make you fuller while also burning off up to 30% of the calories from thermogenesis. Definitely, a big deal when combined with a high protein diet I would say!
By taking in a diet of only protein and vegetables, you’re still getting in tons of micronutrients while increasing how full you’ll be at any one time. This is so important for weight loss!
Most people fail diets because they get too hungry and binge on foods they are craving!
Eating high protein/fibrous foods will improve your chances of success on ANY diet. But making them the core of your entire eating plan will definitely help you lose weight quickly!
I recommend between 25-50 grams of fiber a day in general. Eat your vegetables guys seriously! They’re incredibly satiating, and when combined with meat is a great way to make sure you’re getting most of your micronutrients to promote a healthy body.
Increase Your Daily Activity
When your goal is fat loss, muscle gain, or even strength gain; I like to have people increase their overall calorie expenditure. Basically, I want them to move more and burn more calories!
If you’re trying to lose fat, burning more calories is obviously an important part of the equation. When we’re trying to lose overall bodyweight quickly, we need to combine diet and exercise and push them hard for the desired result!
Doing this we want to also make sure we increase the frequency of our workouts and utilize supersets each workout to burn the most calories in the least amount of time. This allows us to keep the intensity high without doing tons of bodybuilding sets and producing tons of fatigue.
Because we’re in a calorie deficit for this extreme fat loss phase make sure not to overdo it with the reps! Sets of 8-12 for most major muscle groups will work great. We don’t want to focus a lot of time on isolation exercises so I’ll show you a basic plan that will help with burning the most fat in the least amount of time!
|Day 1:||Day 2:||Day 3:||Day 4:|
|Bench Press 3×8-12||Squat 3×8-12||Overhead Press 3×8-12||Romanian Deadlift 3×8-12|
DB Rows 3×10-15
Pullups or Pulldowns 3×10-15
Lunges 3×12-20 per leg
|DB Incline Bench 3×10-15||Back Extensions 3×12-20||Dips 3×10-15 Reps||Hanging Leg Raises 3×10-20|
|10-15 minutes of HIIT||10-15 minutes of HIIT||10-15 minutes of HIIT||10-15 minutes of HIIT|
This is my basic outline that includes enough work for all the main muscle groups, hitting them at the appropriate intensity to help maintain muscle mass and burn the most calories possible. From there we’ll do 10-15 minutes of High-Intensity Interval Training. Doing this will help us burn even more calories, especially after an intense training session.
When the goal is massive weight loss fast we want to treat it like a sprint rather than a marathon as I mentioned earlier. Doing this kind of diet and training program is not conducive to a sustainable lifestyle.
Main reasons are because we’re doing all this heavy lifting, High-Intensity Interval Training, on top of 30-60 minutes of walking every day, intermittent fasting, and low carbs/calories, you can see how you might run into issues.
This will most likely be a struggle for most people and you’ll definitely be feeling the fatigue buildup. Make sure you’re resting properly, doing the walks (they assist in recovery as well as outlined in tip #1 on this article), and hitting your protein intake. You want to get this done quickly and go back to a more sustainable training and nutrition program later.
Doing this program I guarantee you’ll lose weight fast! BUT! You have to put in the work, hit your calories, do the fasting, cut out the carbs, and finish all the cardio. If you do all of these things for 1 week I know you’ll lose weight very quickly.
This kind of diet and training absolutely works as I’ve used it with tons of clients for short periods of time with great results!
What kind of diet and training program have you done in the past that helped you lose a ton of weight? Let me know in the comments below!
Also if this article helped you out or if you have any questions I want to hear about it! You guys mean the world to me and I appreciate all of the support!
Until next time,