Major Weight Loss-14.6 pounds in 23 Hours!

So, losing 14.6 pounds in under 24 hours? Sounds a bit extreme, huh? It certainly isn’t attainable or feasible for the average exerciser, but there are some lessons to be learned from this experiment that almost anyone can utilize.


First, the back story. Knowing that I was going to do this, I took a couple of days off from my regular exercise routine, and deviated from my usual food plan. My last real workout was on Thursday, August 28th, and I started adding some sugar and sodium into my food plan on Tuesday, the 26th.  I will confess to a few chocolate chip cookies, which cause my glycemic index to rise, and some salty chips, which I could tell from my ankles were causing me to retain some fluid.

There is no doubt that a large portion of the pounds lost were in elimination of retained fluid.  Let’s take a look at what I did, exercise wise, since my challenge started, and see approximately how much weight was fat, and how much was fluid.

After posting my starting video yesterday at approximately 2:30 PM, here are my workouts;

-Three hours of heavy and fast paced lifting yesterday, primarily lower body. My heart rate monitor showed 3,704 calories burned in total, plus, by my estimation, I probably picked up another 800 or so in the metabolic uptick that followed

-Ten 22-24 minute Interval prescriptions, average calorie burn 625 each, for a total of 6,250. As a comparison, if you weigh 200 pounds, and had walked for the same amount of time, you would have burned around 1,518 calories. This illustrates the need for high intensity exercise in order to lose weight, as opposed to lower intensity activities like walking.

-One two stage Interval class, burning 1,481 calories in 52 minutes. I doubled up on the kettlebell snatch and battle rope stations

-One hour spin bike Intervals, 1,909 calories (including a five minute warm up)

-Eight hours sleep, 70 calories per hour, 560 total

The remainder of the waking hours we were in the process of moving, so, by my calculations, I burned about 100% of the nutrition I took in from lifting and carrying furniture, so the exercise was bonus burn.

Total calories burned from exercise and sleep, 14,944. Since a pound of fat consists of approximately 3,500 calories, I would estimate my fat loss at just over 4.25 pounds. The balance of the loss would be fluid retained from the sodium intake that my body was not accustomed to, which began after I got my heart rate up enough to force a sweat (in this case, a gallon or more of retained fluid was eliminated)

So, what are the lessons to take from this experiment? First, losing pounds is not an easy process. It requires frequent, consistent and intense exercise, along with very specific food guidelines.

Secondly, it isn’t a quick process. You didn’t pile on those extra pounds in a week or two, so don’t expect to drop them in a short period of time. If you wanted to accomplish the same results as my experiment, but over a week’s time instead of a day, you would have to burn around 15,000 calories more than you took in, or over 2,000 burned each day, in excess of your intake. If you are capable of an exercise routine intense enough to burn 500 calories per hour, that means you would have to exercise at that level for 30 hours in that one week, to drop four pounds of fat, assuming that you are active enough in the remainder of your life to burn 100% of your nutritional intake. Quite candidly, I don’t know many people that can fit that into their lives.

Wow. Doesn’t that sound intimidating, and makes the process of losing weight seem almost impossible? The good news is that healthy weight loss is an attainable goal, and is being done every day, by our clients and others out there who have adopted the habits necessary to make it happen. The even better news is that anyone out there can accomplish their goals, in a reasonable time, by adopting the habits that the top achieving clients have in common. Would you like to know what those habits are?

Jim Harris