To lose tha maximum amount of weight in a week, you need to have all 3 things working for you in the right combination; diet; exercise, and sleep.

To lose tha maximum amount of weight in a week, you need to have all 3 things working for you in the right combination; diet; exercise, and sleep.

One question I’m often asked, especially by people that have a social event or are going to see someone they haven’t seen for a while is “What is the best way to lose weight in a week?” Unfortunately for those in such a predicament, the answer to their question probably isn’t what they want to hear.

You are probably not going to be able to lose enough weight in a week to make much difference in your appearance. The irony is that if you are one of those people that is physically fit and motivated enough to actually lose an appreciable amount of weight in a weeks time, you probably already know the answer to the question.

In a best case scenario you could probably lose 15 lbs in a week, but you would have to go far beyond what most people would consider reasonable in order to achieve such a lofty weight loss goal. The other bit of irony associated with such an ambitious weight loss program is that you do not want to do one of the things that first springs to mind when the whole thought of trying to maximize weight loss in a week springs into your head.

One thing to think about is that when most people say they want to lose weight, they really mean they want to lose fat. What you do not want to do is lose any of your lean muscle tissue, because that muscle actually burns calories and helps keep you from gaining any more fat. So you want to preserve as much muscle tissue as possible during your weight loss program, even if it is only a week long.

Most people think that they would have to cut way back on their calories. The problem with such a calorie cutting strategy is that in a few days your body will interpret this sudden decrease in caloric intake as an emergency that it must deal with in order to save your life. It thinks you’re lost in the woods with only a piece of string and a compass or maybe your plane went down on a remote island. In any case the natural physiological response to a sudden decrease in caloric intake is to prepare for what could be a long time with little food. It does so by slowing down your metabolism.

The problem for you as someone who wants to lose weight is that you want the exact opposite to happen. You want your metabolism to become a raging fire, ready to burn every fat molecule in sight. The way to do that is to cut calories to about 900 for the first day, then go up to about 1,400 for the second day, then you want to eat the recommended number of calories to lose weight. To find out what that is, see my post from a few weeks ago on How many Calories Should I Eat to Lose Weight.

Second, you’ll want to drink plenty of good old, pure, clean water. There are 2 reasons you want to drink plenty of water is that most people don’t do this. The relative lack of water makes your body retain water. Water is a diuretic, meaning it makes you flush water from your body. It is counter intuitive, but actually drinking water signals your body that water is plentiful and it can eliminate any extra water is is holding. You can lose a few pounds in a day or two just by drinking a gallon of water a day for a couple of days. NOTE: If you are not physically active, do not continue to do this for more than a couple of days, as it can cause a dangerous electrolyte imbalance and lead to serious health problems.

The second reason that you should drink water is that it helps your body burn fat, which is your real goal here. One of the main fat burning organs in the body is the liver. It loves to metabolize fat. The problem is that it also assists the kidneys with their duties, and the kidneys require an adequate supply of water to function correctly. Don’t drink enough water, and the kidneys can’t work as efficiently as they could. Their work still has to be done however, so the liver takes time off from its fat metabolizing tasks to help the kidneys. That slows down your fat metabolism.

The last component of a week long weight loss program is exercise. Typically I’m a strong proponent of heavy resistance training to lose fat, and I have both empirical and scientific proof that it is far more effective for long term fat loss than is cardio training. In the case of a week long, rapid weight loss effort however, you aren’t going to have time to build sufficient muscle mass to make much of a difference. Here is your exercise program to lose the maximum amount of weight in a week’s time.

NOTE: Check with your doctor before you start this, because you’ll look far worse if you’re dead, than if you had a few extra pounds, don’t you think?

Day 1

Morning – empty stomach, please 1 hour of cardio in the “fat burning training zone” of about 60% of maximum heart rate

evening

Bench press – 1 set of 15 reps

1 set of 10 resp

3 sets of 7 reps

Power Cleans – 1 set of 15 reps

1 set of 10 resp

3 sets of 7 reps

Squats – 1 set of 15 reps

1 set of 10 resp

3 sets of 7 reps

Day 2

Morning – empty stomach, please 1 hour of cardio in the “fat burning training zone” of about 60% of maximum heart rate

evening

Overhead dumbbell presses – 3 sets x 10 reps

dumbbell curls – 3 sets x 10 reps

dumbbell tricep extensions – 3 sets x 10 reps

Day 3

Morning – empty stomach, please 1 hour of cardio in the “fat burning training zone” of about 60% of maximum heart rate

Day 4

Morning – empty stomach, please 1 hour of cardio in the “fat burning training zone” of about 60% of maximum heart rate

Day 5 – repeat day 1

Day 6 – repeat day 2

Day 7

Morning – empty stomach, please 1 hour of cardio in the “fat burning training zone” of about 60% of maximum heart rate

Normally you would never work out 7 days a week, because your body needs time to recover. 5 or 6 days would be more than enough. Failure to allow this recovery time is one of the most common mistakes new fitness enthusiasts make. However, in this case you are trying to maximize your week long weight loss, so you are going to hit it hard every day.

Make sure you eat plenty of fiber during this period. That will help flush the junk out of your body, possibly helping you lose even more weight. Your diet during this week long time frame should consist of oatmeal, apples, grapefruit, salmon, chicken, broccoli, asparagus, Brussels sprouts, green beans, cauliflower, brown rice, and protein powder.

Broil the meat or use a grill like a George Foreman that drains away the fat. The salmon you can pan fry using olive oil spray. Add flax seed and protein powder to your oatmeal in the morning.

Make sure you cut back on the salt, In fact, don’t add any salt at all. You probably get too much any way and it will make you retain water. Eat balanced meals, with and make sure you spit your daily calorie intake into 5 separate meals, not the traditional 3.

One more thing, make sure you get at least  7 – 8 hours of sleep every night. You body needs that to recover and burn fat.

This is the best way to lose weight in a week..