Getting Started

Losing five pounds in five days isn’t impossible.

In fact, strictly speaking, it isn’t even that difficult.

Does that seem a tad bit arrogant?—probably—but it’s the truth.

Losing weight doesn’t require a magic pill, fad diet, or hours upon end in the gym.

It requires, above all other things, discipline—discipline that is hard to artificially create and even harder to artificially sustain.

For those who feel ready to test their mettle, the five pounds in five days challenge is an equal measure of mental and physical will with highly desirable results.

Ready to get started?—check out the day by day guide and general tips below.

General Tips

  • No alcohol of any kind—these five days need to be pure
  • No sugar except that which is naturally found in fruits and honey
  • All coffee and tea must be consumed without any dairy
  • While at work, stand as much as possible—if access to a standing desk is available, it should be used for all 5 days
  • Take the stairs—no elevators
  • Walk or cycle to work if possible
  • Drink large quantities of cold water throughout the day
  • Enlist the help of friends or a Sports Buddy

Day 1 – Monday – 5:40 AM

The hardest part of Day One isn’t the finding the will to go to the gym and have a beastly workout.

It isn’t finding the willpower to avoid empty calories or wake up early.

No, the hardest part of the first day is eating one of the least appetizing breakfast meals imaginable—plain organic arugula (rocket) with fresh squeezed lime, a teaspoons of extra virgin olive oil, and a sprinkling of sea salt.

Normally, this is a delicious salad—a common favorite—but when it’s being consumed at 6AM in the morning along with a 500ml glass of water, it is far from ideal.

Having said that, this is a highly aggressive, highly purposeful way to start the day and – frankly – one of the few acceptable ways to kick off the week if five pounds of weight are going to be effectively dropped in five days.

  • 200g of rocket
  • 1 tablespoon of extra virgin olive oil
  • ½ teaspoon of salt
  • ½ lime squeezed

But before embarking upon this leafy green start to the day, step on the scale and take note of the weight. Write the reading down for comparison at the end of the week.

6:30 AM

With water and greens choked down, it’s off to the gym for a 30 minute high intensity HITT workout.

It’s important to note that any variety of HITT workout will do—the important thing is to create good heart rate variability and work the skeletal muscle tissue to a maximum.

For those in need of a suggestion or recommendation, YouTube or Google “15 Minute HITT Workouts.” Take two of the 15 minute workouts and do them back to back with no break in between OR, take a single 15 minute HITT and do it twice.

7:10 AM

With the morning’s workout complete, shower, change, and prepare for school, work, or whatever the day holds.

It would be an excellent idea to – at this time – consume at least a 400-600 calories in protein and healthy fat.

While it may seem counterintuitive to consume such a large number of calories when you’re trying to lose weight, so long as the calories are from protein, it will actually work to speed up the metabolism by aiding muscular growth.

Furthermore, these are the only calories that will be consumed for several hours.

Six eggs, scrambled, with two slices of American back is always a rock solid go-to but if that’s not available things about one to two cups of raw nuts (almonds, pistachios, walnuts, etc) with a glass of whole milk is another great option.

A third alternative?—A whole avocado spread on two pieces of whole wheat bread with 100 grams of sliced turkey or chicken breast.

For those that need coffee or tea, make sure to take it without sugar! Cream or milk are fine, but no sugar!

  • 50g of pistachios
  • 1 Avocado spread over toasted rye or whole wheat
  • 100 grams of chicken or turkey breast

11:30 AM

Since eating at around 7:20-7:30, nothing – absolutely nothing, should be eaten.

This is significantly more challenging than it sounds!

Because of the work put in, the body is going to be craving some serious caloric intake, but if the goal here is losing weight in a short amount of time, restricting total calories consumed is hugely important—so let that stomach rumble and grumble until the clock strikes half eleven!

Find a way to take a full hour for lunch if at all possible. For those on tighter schedules, at least 40 minutes should be taken in order to incorporate a little bit of walking after eating.

Sitting at a desk all day is one of the least healthy things a man or woman can do, so taking 20-30 minutes to walk around during the workday is mandatory.

Lunch needs to consist of low carbohydrate and low sugar foods. Natural fats (like those found in meat, dairy, and nuts) are OK. Leafy greens and non-starch root vegetables are also a welcomed addition. If fruit is to be consumed, limit it to one banana, the greener (less ripe) the better. Minimally ripened fruit has less sugar in its flesh making it ideal for those looking to obtain their vitamins and minerals without the costly calories.

Try a kale salad with chopped almonds, shredded chicken breast, diced carrots, and a dressing made from extra virgin olive oil, sea salt, and fresh squeezed lime.

Don’t rush, but do try and eat relatively quickly—lunch needs to be followed by a walk of no less than fifteen minutes. Avoid breaking into a sweat, but make a concentrated effort to cover two kilometers—doing so will let your legs stretch and blood circulate.

  • 200g Kale
  • 25g shredded parmesan cheese
  • 25g chopped almonds
  • 50g diced carrots
  • 100g shredded chicken
  • ½ lime squeezed
  • ½ teaspoon of salt
  • 1 tablespoon extra-virgin olive oil

3:30 PM

3:30 PM

At 3:30 PM it’s time for a light, protein dense snack.

Raw or plain roasted cashews (no more than a handful) with a few pieces of cheese (no more than three, modest slices) are a great choice.

Also consider a couple tablespoons of organic peanut or almond butter spread over apple slices.

While enjoying this snack break, stand up and stretch! The promotion of flexibility and circulation is critical in the avoidance of muscle cramps and strains from this morning’s workout.

  • 50g raw cashews
  • 100g of cheese (any kind)

5:30-6:00 pm

Somewhere around this time, most people are wrapping up their day at the office or at school and anxiously heading home for a night of television on the couch, but for those with the goal of losing five pounds in one week, a night on the couch isn’t an option.

From work or school, head back to the gym for at least one hour. This hour can be far less intense than the morning hour, but it still needs to happen.

Split the time doing cardio and weight training—maybe 30 minutes on a stationary bike or treadmill and 30 minutes lifting weights.

Due to the condensed training timetable for weight loss, don’t waste time doing bicep curls and bench press—focus on lifting exercises that activate large groups of muscles, like the quadriceps, hamstrings, glutes, and abdominals. Targeting these more prominent muscles will result in a better calorie burn during and after the conclusion of the workout, also helping spike the body’s metabolism.

7:15-7:45 pm

By now, home is (or should be) on the horizon and with home, comes dinner.

The work and discipline put into today has been hard, no doubt about it, but don’t let things fall apart now!

Steamed broccoli and boiled potatoes drizzled in extra virgin olive oils will be the foundation of the evening meal. Vegetarians can choose to add some pan fried tofu to this base, while the carnivorously inclined should go for a piece of fish (salmon, trout, halibut, or cod are good options) the size of their palm.

Keep dinner to a single serving and drink plenty of water (four 250ml glasses) with it.

Other than that, the rest of the evening is free—watch TV, read a book, go for a walk, etc. Just make sure to avoid alcohol (empty calories), and desserts (unwanted sugar).

Try to get to bed no later than 10:30 PM, but before doing so, make at least one or two cups of coffee and put them in the refrigerator—they’ll come in handy in the morning.

  • 150g steamed broccoli, sprinkled with sea salt and a small slice of butter
  • 150g boiled potatoes, sprinkled with sea salt and drizzled with extra-virgin olive oil
  • 150-200g of fresh fish or tofu, pan friend in olive oil

Day 2

Check back in next Thursday to see Day 2's breakdown of How to Lose Five Pounds in Five Days


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