A Safe Rapid Weight Loss Plan designed to jump-start your program or get you ready for summer

When you're following a rapid weight loss plan, muscle building takes a back burner. You can't build muscle and undergo rapid weight loss at the same time. However, this plan I'm proposing to you is great at preserving the muscle mass you already have, assuming that you don't exceed the four weeks I'm recommending as the maximum length of time to follow it.

This rapid weight loss plan is much more effective for permanent fat loss and a toned body than other rapid weight loss plans such as The Hollywood Diet or Slim-Fast.

There are two reasons:

(1) The calories are cycled, rather than remaining chronically low, which is much better for preserving lean tissue and keeping hormonal levels as normal as possible, and

(2) The diet is higher in protein than most commercial diets.

The Trainer-Approved
Rapid Weight Loss Plan

For up to a four-week period of time, it isn't significantly detrimental to undergo a rapid weight loss plan. Of course, it can be HARD to be that "good" even for just 4 weeks—-and you may lose some muscle if you begin losing weight more rapidly. However, losing some muscle is part of the trade-off for losing fat more rapidly. It may be necessary to lose weight so fast that you lose some muscle if you hope to win these contests. For your information, unless you are significantly overweight you may start to lose muscle when you lose more than 1.5-2.0 pounds/week. Again, some muscle loss is probably inevitable if you require rapid weight loss. To learn more about why muscle loss can be a problem, click here.

If you don’t want to do a final "push" for the last four weeks of the contest because your personal goals are more long-term in nature, that is fine—better, perhaps, in the long run. Just shoot for the typically recommended 0.5-2.0 pounds/week of weight loss. You can still try the training suggestions here if you like.

For those who would like to try a "push" for rapid weight loss for up to four weeks, stick to the following diet schedule (may start on Monday or any day). Calorie-counting, or at least calorie awareness, is required for best results on this rigorous plan.

The Diet


Day 1: Eat no more than 1300 calories. The majority should come from veggies, lean protein, and essential fatty acids (like fish oil or flaxseed oil). You may have some whole grains or a “treat” like a 300-calorie desert as well, but factor that into the 1300-calorie figure.

Day 2: Eat no more than 1000 calories, all from veggies, lean protein, and essential fatty acids (like fish oil or flaxseed oil).

Day 3: Eat no more than 1000 calories, all from veggies, lean protein, and essential fatty acids (like fish oil or flaxseed oil).

Day 4: Eat no more than 1000 calories, all from veggies, lean protein, and essential fatty acids (like fish oil or flaxseed oil).

Day 5: Eat no more than 1000 calories, all from veggies, lean protein, and essential fatty acids (like fish oil or flaxseed oil).

Day 6: Multiply your body weight by 18 and eat that amount of calories. For example, if you weigh 150 lbs, eat 150x18 or 2700 calories. Eat mainly carbs on this day, and stick to low-fat choices. For example, cereal for breakfast, a sub with pretzels for lunch, a big pasta dinner.

Day 7: Same as Day 1.

On a diet this strict, it is crucial that you take a multivitamin and 6 fish oil caps daily. In addition, you may want to take extra vitamin E, vitamin C, magnesium, potassium, and zinc. You may want to take glutamine before bed to help you sleep and aid in recovery.

How Training Fits into the Mix


For this training program to be worth the time and effort, it is extremely important that in Day 2 thru Day 5 of the contest, a large calorie deficit is created through your diet. The body handles a large calorie deficit best if it is limited to 3-4 days in duration. If you go longer than that, you’ll lose too much muscle.

Due to gender differences in size and muscle mass, most men require more calories than women and will already have quite a large deficit when eating just 1000 calories (which is recommended Days 2-5). This means they might not have to do any cardio at all, and should still lose over 2 lbs./week on this diet. A shorter man, a man that has a slow metabolism, or a man with a fairly sedentary job may need cardio on most, if not all, of the diet days. Women almost always will need cardio on the diet days, both to create a larger deficit and to mobilize stubborn bodyfat on the hips and thighs. It is not advised to go below 1000 calories/day for health, muscle preservation, and sanity reasons!

Week 1: Perform 45 minutes of moderate pace cardio on days 1-5 if necessary. You may interval train on day 1 and day 2 if you feel up for it. Perform 3 sets per body part of full body weight training in the 6-8-rep range on the eve of day 5 or the morning of day 6, and also on Day 1. Take day 7 off from workouts, or perform light cardio for 30-60 minutes.

Week 2: Same workout schedule, but increase cardio length and/or frequency up to 60 min. if you didn’t lose what you wanted last week.

Week 3: Same workout schedule, but increase cardio up to 60 min. if you didn’t lose what you wanted last week.

Week 4: Same workout schedule, but increase cardio up to 60 min. if you didn't lose what you wanted last week.

Other Tips:

1. Drink at least a 1-liter bottle each day that you follow the rapid fat loss diet (1 gallon is better).

2. Get plenty of sleep

3. Don't forget your multivitamin and EFAs!

4. Coffee is okay, and may even be helpful for fat loss and appetite control...as long as it doesn't affect your sleep or otherwise impact your health.

Results You Can Expect

You can expect to lose 2-4 lbs. per week during this rapid fat loss plan...perhaps more during the first week due to water loss in the body. The more you weigh now and the harder you work out, the more weight you will lose.

After The Rapid Weight Loss Plan

Following this rapid fat loss plan, you should strive to maintain your weight for a two-week period by eating at maintenance calories. This will serve to re-set any metabolic drop you may have triggered by the rapid fat loss plan. If you have more weight to lose, you may proceed with following a moderate diet: DO NOT follow another rapid weight loss plan for at least one month.

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