To start with, I do NOT regularly recommend that men embark on a quick weight loss diet or any type of diet that can result in rapid fat loss. In most cases I support gradually fat loss, where you lose 1 or 2 pounds of fat every week. But, there are situations where you might want to lose a very noticeable amount of body fat in a short period. When you are faced with this kind of scenario, you are going to be looking for an extreme fat loss plan to help you lose a lot of your excess body fat in as little as 7 days. Well... it is possible to lose an impressive amount of body fat (as much as 15 lbs or 6.8 kg) in as little as 1 week without experiencing any negative side effects. Also, you don’t have to worry about the weight piling back when you stop, provided that you change to a reasonable fat loss diet that is easy for you to stick with on the long term. It Really Is Possible For You To Lose Between 7 – 15 Pounds In 1 Week! Even though most health and fat loss experts advice that you should only lose weight at a rate of 1 or 2 pounds per week (or risk muscle loss), this particular quick weight loss plan can certainly help you lose a lot more than 2 pounds in a week. In actual fact, you can realistically expect to lose 7 – 15 pounds in only one week if you follow the correct instructions while on this quick weight loss diet. However, you can only use this kind of extreme fat loss plan for a very short period of time. In fact, I strongly recommend that you do NOT stay on this plan for more than 1 week. If you stay more than 1 week on this quick fat loss diet, it is very likely that you are going to give up and head in the opposite direction of over-eating unhealthy foods! And Surprisingly With This Quick Weight Loss Plan, You Can Lose A Lot Of Fat Without Losing Muscle! Unlike other quick fat loss diet plan where you are at risk of losing both fat and muscle, with this plan you would lose only body fat and maybe water but NOT lean muscle mass. As you may already know, the popular advice from fat loss experts is that rapid weight loss of more than 2 pounds a week increases the risk of losing muscle tissue. However, as long as you follow the requirements of this fat loss plan, you have nothing to worry about. Are You Wondering Why I Am So Sure About This? For starters, my plan is based on an actual research study conducted in 1999 by researchers from West Virginia University, Morgantown (USA). The researchers conducted this study on 20 individuals (3 men and 17 women) who were divided into two groups. Both groups of the study consumed 800 calories a day in liquid formula diets for 12 weeks. However, the forms of exercise that the 2 groups engaged in were different. The individuals in group 1 only engaged in cardio exercises such as: walking on treadmill, stair climbing and cycling. And these “group 1” individuals exercised for one hour, four times in a week. As for the “group 2” participants, they were only lifting weights (strength training) during the 12 week period of the study. The “group 2” individuals engaged in strength training 3 days a week at 10 workout stations. Staring from two sets of 8 to 15 repetitions and increasing to four sets of 8 to 15 repetitions by 12 weeks. By the end of the research, both groups lost a significant amount of body weight. However, there was a difference in what kind of “weight” they lost. The group 1 individuals that engaged in cardio exercise lost a very noticeable amount of lean muscle tissue, while the group 2 individuals that were lifting weight did NOT lose any muscle tissue at all! This study is real scientific evidence that shows that you really can lose a lot of body fat in a very short period of time WITHOUT losing any lean muscle tissue if you follow a low calorie diet and engage in regular strength training. Note: You don’t really have to go to the gym to lift weights. If you don’t have access to a gym, you can always make do with body weight exercises that exercise the muscles in your upper and lower body giving you a full body workout. This Plan Requires You To Embark On A “Shockingly” Low Calorie Diet! This 1-week quick weight loss diet is what nutritionists and health experts would classify as an extreme diet. For you to be able to shed a noticeable amount of body fat in a short period of time, you would have to survive on a very low amount of calories each day for 7 days. This plan is a replication of the West Virginia University research study that I mentioned previously. And just like the participants of the study, you would have to survive on 800 calories of food a day. However, instead of consuming a liquid diet like the participants, you would be eating solid meals. My 2 Step Plan To Help You Lose A Lot Of Body Fat Quickly! As long as you follow this plan diligently, you can lose between 7 and 15 pounds of body fat in just 7 days. This is the plan: 1.) For 7 days, restrict the amount of food you consume to only 800 calories per day. 2.) Lift weights at least 3 times in the 7 day period that you are on this 800 calorie a day diet. And ensure that the weights you work-out with are the ones that you cannot do more than 15 repetitions of. And your strength training MUST include both your upper body and lower body. That is it… it is as simple as that... nothing else! Here Is How To Succeed When You Are On This Quick Weight Loss Diet A.) Consume More Leafy Vegetables And Low-Calorie Fruits To be frank with you, 800 calories a day translates to just one average sized meal (or two small meals). And if you are going to keep hunger at bay and prevent yourself from feeling deprived of food, then you would have to fill your belly with low calorie foods like leafy vegetables and low-calorie fruits. By doing this, you can still eat one satisfying meal each day or you can eat two smaller meals (breakfast and dinner) and you would not have to be dealing with uncomfortable hunger pangs throughout the day. For example 2 large celery stalks contains just 20 calories while 2 large green bell peppers contain 66 calories and 1 large (175 grams) peach contains only 69 calories. When you snack on these kinds of low calorie vegetables and fruits, you would still be able to keep your calorie consumption within the 800 calories per day required amount for this diet. B.) Include Abundant Amounts Of Protein In Your Meal When you are on this quick fat loss diet, you are going to be lifting weight for the duration of the 7 days, so your body needs protein to help in maintaining lean muscle tissues. When you are having your main meal (or two smaller meals), a higher percentage of the calories in your meal needs to come from protein to help you lose the maximum amount of body fat in this short period of time. And as you may already know, protein foods help keep you feeling full for long periods. C.) Only Do Compound Workouts With Heavier Weights While you are on this quick weight loss diet, the aim of your strength training is NOT to build more muscles but to stop your body from attempting to use lean muscle for energy. So, stay away from isolated workouts like curling that only place emphasis on single muscle groups. You need to be doing different compound workouts that exercise multiple muscle groups. Compounds workouts allow you to exercise so many muscle groups in a short period of time. And while on this diet, stay away from any kind of cardio exercise! This is because according to the research study I mentioned previously, engaging in cardio exercise on an extremely low calorie diet would automatically result in muscle loss. During the week you are on this diet do NOT even attempt to engage in cycling, running or anything that looks like cardio exercise. On this diet, strength training is the only form of exercise you should be doing! D.) Don’t Fall Into The “Temptation” Of Food! Even though this quick fat loss diet plan is only for 1 week, you still need a lot of determination and discipline to follow it through. Do everything possible to distance yourself from junk foods when you are at home and stay far away from fast food restaurants when you are outside. When you are on this diet, keep yourself very busy. Don’t stay idle, it would just increase your “cravings” for food. Just do anything that you can do to stay away from overeating and then consuming more than the strict 800 calories a day requirement that this fat loss plan demands. E.) Sip More Green Tea And Coffee (Without Sugar And Milk) Beverages like coffee and green tea help in increasing your body metabolism and curbing hunger. You would be giving your fat loss a slight boost by drinking adequate amounts of green tea and coffee during the 1 week you are following this 800 calories a day diet. And make sure you don’t put sugar, cream or milk in your green tea and coffee. You don’t need to add more calories to these beverages. All the calories you should be getting needs to come from solid foods to lessen your hunger pangs. Don’t Try To Stay More Than 7 Days On This Quick Weight Loss Diet! No matter what, please do NOT stay on this kind of extreme diet for more than 1 week – it is meant to be a short-term plan! Although the results that you get from this plan can remain permanent if you change to a reasonable fat loss diet, however this plan is temporary. If you try to stay more than 1 week on this extremely fat loss plan, you are very likely to fail and start binge eating – now this kind of thing can cause you to even gain more weight and you would become fatter than you previously were. Instead of going overboard with this plan, just follow this plan for 1 week and switch to a more modest weight loss plan for at least 4 weeks. After then, you can now go back to this quick weight loss diet plan again to lose more body fat... It is more sensible this way. Note: If you have type-2 diabetes, you MUST consult with your doctor before embarking on this particular diet. This is because the medication (Metformin based) you might be taking to control your blood sugar needs to be adjusted when you are on this very low calorie diet So, your doctor would have to instruct you on how to adjust your diabetes medication to prevent any problems that could occur. Here Is My 1-Week Quick Fat Loss Diet Plan Monday Breakfast Non-Fat Greek Yogurt And 2 Slices Of Turkey Bacon * 227 g (8 oz) of Greek yogurt (non-fat, all natural and plain) * 2 slices of Turkey Bacon (Jennie-O® 95% Fat Free or any suitable alternative) - microwaved or pan-fried Lunch 4 cups of 1-inch cube pumpkin Dinner Ratatouille Stuffed Zucchini With Pasta And Butter * Ingredients for Ratatouille Stuffed Zucchini:
* Ingredients for Pasta with Butter:
Estimated total calories = 816 calories Tuesday Breakfast Cheese Quesadilla And Sour Cream With Easy Side Salad * Ingredients for Cheese quesadilla:
* Ingredients for Easy side salad:
Lunch 3 medium size green bell peppers Dinner Cheeseburger With Half A Bun And Pasta With Butter * Ingredients for Cheeseburger with half a bun:
* Ingredients for Pasta with butter:
Estimated total calories = 801 calories Wednesday Breakfast Grilled Chicken Breast With Squash And Zucchini Side * Ingredients for Grilled Chicken Breast:
* Ingredients for Squash and Zucchini side:
Lunch 1½ cups of blueberries Dinner Lentil Stuffed Peppers And Side Salad With Avocado * Ingredients for Lentil Stuffed Peppers:
* Ingredients for Side Salad with Avocado:
Estimated total calories = 817 calories Thursday Breakfast Hard-Boiled Egg And Breakfast Veggie Pattie * 1 large size hard-boiled egg * 1 MorningStar Farms® Breakfast Veggie Patties Sausage (or any suitable alternative) – microwaved Lunch * 3 large stalks of celery * 1 tablespoon of Hummus as dip Dinner Chicken Kabobs With Squash And Zucchini Side * Ingredients for Chicken Kabobs:
* Ingredients for Squash and Zucchini side:
Estimated total calories = 803 calories Friday Breakfast Egg And Avocado With 2 Slices Of Turkey Bacon * Ingredients for Egg and Avocado:
* Turkey Bacon (2 slices) prepared by: Microwave or pan-fry 2 slices of Jennie-O® Turkey Bacon 95% Fat Free (or any suitable alternative) Lunch 2 large size cucumbers Dinner Beef Kabobs And Steamed Broccoli * Ingredients for Beef Kabobs:
* Ingredients for Steamed Broccoli:
Estimated total calories = 814 calories Saturday Breakfast Hard-Boiled Egg And Hash Browns * 1 large hard-boiled egg * Ingredients for Hash browns:
Lunch 3 large size whole tomatoes (red and ripe) Dinner Peanut Butter And Jelly With Chicken Noodle Soup * Ingredients for Peanut Butter and Jelly:
* Chicken Noodle Soup: ½ cup of Campbell's® Condensed soup Estimated total calories = 825 calories Sunday Breakfast Hard-boiled Egg And Butter on Toast Bread * 1 large hard-boiled egg * 1 teaspoon of butter * 1 slice of toasted whole-wheat bread Lunch 2 large size carrots Dinner Greek Salad With Chicken And Oven Baked Fries * Ingredients for Greek salad:
* Ingredients for Oven baked fries:
Estimated total calories = 806 calories Here Is A Bodyweight Exercise Workout You Can Use Instead Of Lifting Weights If you don’t have access to a gym or you don’t have free weights at home, you can still engage in resistance training (lifting weights is a type of resistance training) by doing compound bodyweight exercises to get a complete body workout. The advantage of these exercises is that you can do them anywhere because they don’t require too much space. For you to get a total body workout, you only need to perform three exercises which are: push-up, wide grip pull-up and bodyweight squat. Note: If you can easily do more than 15 repetitions of any these exercises, you would have to add more body weight. The easiest way to do this is to wear a weighted vest or a comfortable backpack (filled with clothes). Push-up Exercise Push-up is a common bodyweight exercise that is very effective for strengthening and building the group of muscles in your shoulders, chest, back and triceps. Follow these instructions to do the push-up exercise: 1.) Get on your knees and place your two palms flat on the ground. Make sure that your hands are in line with your chest. 2.) Straighten out your legs and make sure that they are close to each other, doing this would put your whole body weight on your palms and toes. Ensure that your back is straight. 3.) Bend your elbows to lower your body to the floor and stop when your nose is touching the floor slightly. 4.) Raise your body back up by straightening your elbows this time to take you back to the position that you started with. 5.) Perform steps 2 – 4 for 15 repetitions or do as many as you can if you cannot do up to 15 repetitions. Rest for 30 – 90 seconds and do this exercises for 7 – 14 sets (15 repetitions = 1 set). Wide Grip Pull-up Exercise Wide grip pull-up is a compound exercise that helps in strengthening and building the set of muscles in your arms and upper back. To be able to do this exercise, you need a strong frame or a pull-up bar that you can suspend from. Follow these instructions to do the wide grip pull-ups exercise: 1.) Grab the strong frame or pull-up bar with your two hands and ensure that both your palms are facing forwards while you hands are spaced at about a shoulder width. 2.) Lift your whole body from the ground using your shoulders and hands and make sure that you bend your knees so that your whole body is hanging. 3.) Now, bend your elbows slowly and raise your body to the level of the bar till your chin is well above the bar. 4.) Gradually lower your body by straightening your elbows so that you go back to the hanging position that you were previously at. 5.) Perform steps 2 – 4 for 15 repetitions or do as many as you can if you cannot do up to 15 repetitions. Rest for 30 – 90 seconds and do this exercises for 7 – 14 sets (15 repetitions = 1 set). Bodyweight Squat Exercise This is a very common leg exercise, it is also very efficient because it workouts all the muscles in your lower body. Follow these instructions to do the bodyweight squat exercise:
1.) Stand upright and ensure that your feet are spaced at about a shoulder width. Now, lift your arms to the same level as your shoulders. 2.) Slowly bend your knees to lower your body until your thighs are parallel to the floor and your butt is on the same line as your knees... remain on this position for 2 or 3 seconds 3.) Slowly straighten your knees to return back to your standing position. 4.) Perform steps 2 – 3 for 15 repetitions or do as many as you can if you cannot do up to 15 repetitions. Rest for 30 – 90 seconds and do this exercises for 7 – 14 sets (15 repetitions = 1 set). A Few Helpful Tips To Follow You need to ensure that you do the three exercises (push-ups, squats and pull-ups) on your workout days. This is important to make sure that your body doesn’t end up using muscle tissue as a source of energy when you are on this quick weight loss diet. Make sure that you do 3 sessions of this workout during the 7 days you are on this plan. You need 48 hours to rest between workout sessions. So, if you did this bodyweight workout on Tuesday, then your next workout needs to be on Thursday. If you want to prevent muscle loss while on this restrictive diet then you must work-out your muscles! Conclusion Quick weight loss is possible as long as you do it properly! If you follow my extreme weight loss plan, you could lose as much as 15 pounds (6.80 kilograms). Remember, the formula of this plan is: Rapid fat loss = Low-calorie diet + Resistant Training As long as you stick to this simple plan, you would lose an impressive amount of fat. And keep in mind, this quick weight loss diet plan is only for a short amount of time. Regardless of how impressed you are of the results you get, I insist that you don’t remain on this plan for more than 7 days at a stretch.
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AuthorI am James T. Phillips and I am addicted to fitness. ArchivesCategories
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