Biomechanically Fit | Water Only Diet: Drinking Your Way to Losing 5lbs in 14 Days

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Water Only Diet: Drinking Your Way to Losing 5lbs in 14 Days

Lose Weight and Burn Fat with the Water Diet

Are you thirsty to lose weight?

If so, the Water Diet is for you!

Right now you might be thinking the water diet, are you serious, just drink water and lose weight? 

That seems way too easy.  How can I get started?

Just Follow the Plan Below!

The water diet is a great way to lose weight and keep it off but it must be performed correctly. 

The Water Diet Plan

If you are going to try the water diet to lose weight, this is how I would go about it.

  • Pick a time to stop consuming food (example after dinner) or use "Flexible Dieting"
  • Drink water as you normally would, (“The Institute of Medicine determined that an adequate intake (AI) for men is roughly about 13 cups (3 liters) of total beverages a day. The AI for women is about 9 cups (2.2 liters) of total beverages a day.”) reference: MayoClinic.org
  • Monitor the way you feel every hour and keep a journal. 
  • Stop the water only diet if you are feeling these side effects; dizziness, headaches and any not normal feeling. 
  • Perform one to two times per week and don't go without food longer than 24 hours.


Water Diet Results

The results will vary but I have tried this "diet" in the past, not because I needed to lose weight but just to test it out.  This type of “diet” is easy for me as I don’t tend to eat much anyways but I could see how people with a sedentary lifestyle could find this very hard.

At first, your weight loss is mainly water but you are still burning fat due to consuming fewer calories than your body burns.  Also, your body will continuing to burn more fat as it will adjust the way it uses carbohydrates and fat as fuel.  I would not recommend going more than 24 hours without food and the amount of weight you will lose varies from individual to individual.


Water Diet Results Example

You have two females that are sedentary (don’t exercise and have an office job).

Name

Weight

Height

Age

Calories Consumed

Sally

200lbs

5’2

40

3500

Jane

125lbs

5’2

40

2800

 

Sally would most likely lose more weight than Jane due to weighing more and consuming more calories per day.  If Sally only consumed water for one day, she would have a 3500 calorie deficit and Jane would have 2800 calorie deficit.  It takes a reduction of 3500 calories to lose one pound of fat.  So, if we do the math, Sally would lose 1lb of fat and Jane .80lbs of fat (almost 1lb). 

Now just think if this water diet was performed two times per week for a month.  These two women would lose weight (burn fat) and remain healthy, not like performing a crash diet for a long period of time. 




Water Diet Pros:

Quick way to lose weight

Very easy and cheap (free)

Anyone can do it

Teaches the body how to use fat as fuel


Water Diet Cons:

May cause muscle loss if performed for multiple days

May cause dizziness if the body is not used to burning fat as fuel.  Blood sugar may drop too low since there are no calories being consumed from carbohydrates.


Do You Want Faster Results!

Okay, so you’re thinking that you will give the water diet a try and who wouldn’t want even faster results.  In order to achieve faster more powerful results, you must add a strength or resistance training program.  Now you don’t have to run over to the nearest gym because I will provide you will a simple exercise program that you can perform at home with minimal equipment. 


4 Week Water Diet Workout Plan

Perform each workout 2 to 3 times week.  Each workout becomes more challenging than the previous week.  These workouts are full body routines that uses your own bodyweight, resistance bands and dumbbells. 


Week 1: Water Diet Workout Plan

Exercises

Equipment

Sets

Repetitions

Rest

Lunges

Bodyweight

2-3

12

None

Chair Push Ups

Bodyweight

2-3

12

None

2 Leg Shoulder Bridge

Bodyweight

2-3

12

None

Shoulder Press

Resistance Band

2-3

12

None

Curl Ups

Bodyweight

2-3

12

None

Plank

Bodyweight

2-3

30 seconds

None

Below is a list of each exercise that is in the workout routine and how to perform them. 

 

Lunges- The back lunge is a beginner level exercise that focuses on strengthening the quadriceps, glutes and hamstrings.

Back Lunge

How to Perform:

-Start with a neutral posture and take a step back bending your legs and lowering your body toward the floor.

-Drive back up into the starting position.

Tip:  Push your big toe into the floor and create an arch to prevent your knee from moving inward.




Chair Push Ups- The chair push up is a beginner level exercise that focuses on strengthening the chest and triceps.

Chair Push Up

How to Perform:

-Start with a neutral posture and place your hands on a chair or bench.

-Lower your body toward the chair by bending at the elbows while keeping them close to your sides.

-Press back into the starting position.

Tip:  To regress this exercise you can use a wall.


 

2 Leg Shoulder Bridge- The two leg shoulder bridge is a beginner level exercise that focuses on strengthening the glutes.
2 Leg Shoulder Bridge

How to Perform:

-Lie on the floor and bend your legs to a 90 degree angle while keeping your pelvis in a neutral position.

-Drive your heels into the floor and raise your body up extending through your hips.




Shoulder Press- The shoulder press is a beginner exercise that focuses on strengthening the shoulders and triceps.

1 Leg Shoulder Press

How to Perform:

-Start with a neutral posture and secure the band by stepping evenly in the middle.

-Place the handles in the starting position and press overhead.





Curl Ups- The curl up is a beginner level exercise that focuses on strengthening the front abdominal muscles.

Curl Up

How to Perform:

-Lie on the floor while bending one leg and rotating your pelvis posteriorly to reduce the space under your lower back.

-Raise your shoulders off the floor while keeping your head in a neutral position.

Tip:  If your head rises off the floor, place a towel under for support to maintain a neutral position.



Plank- The plank is a beginner level exercise that focuses on strengthening the side abdominal muscles.

Plank

How to Perform:

-Lie on floor and place your arm/elbow under your shoulder at a 90 degree angle.

-Maintain a neutral position and retract your shoulders.

-Hold this position for 30-60 seconds.




Week 2: Water Diet Workout Plan

Exercises

Equipment

Sets

Repetitions

Rest

Lunges

Dumbbells

2-3

12

None

Chest Press

Resistance Bands

2-3

12

None

1 Leg Shoulder Bridge

Bodyweight

2-3

12

None

Rows

Resistance Band

2-3

12

None

Standing Rotations

Resistance Bands

2-3

12

None

Side Plank

Bodyweight

2-3

30 sec each side

None

Below is a list of each exercise that is in the workout routine and how to perform them. 


Lunges- The back lunge is a beginner level exercise that focuses on strengthening the quadriceps, glutes and hamstrings.

Back Lunge

How to Perform:

-Start with a neutral posture and take a step back by bending your legs lowering your body toward the floor.

-Drive back up into the starting position.

Tip:  Push your big toe into the floor and create an arch to prevent your knee from moving inward.




Chest Press- The chest press is a beginner exercise that focuses on strengthening the chest, shoulders and triceps.

Chest Press

How to Perform:

-Secure the band and face away from the anchor.

-Start with a neutral posture and your feet either neutral or in a staggered stance.

-Place the handles by your chest and press straight away from your body. 

-Slowly return to the starting position.



1 Leg Shoulder Bridge- The one leg shoulder bridge is a beginner level exercise that focuses on strengthening the glutes.

1 Leg Shoulder Bridge

How to Perform:

-Lie on the floor and bend your leg to a 90 degree angle while keeping your pelvis in a neutral position. 

-Drive your heels into the floor and raise your body up into the air by extending through your hips. 





Rows- The row is a beginner exercise that focuses on strengthening the back.

Rows

How to Perform:

-Secure the band and face the anchor.

-Pull the handles toward your chest by retracting your scapula and keeping your elbows at 90 degrees and close to your body. 





Standing Rotations- The standing rotation is a beginner exercise that focuses on strengthening the abdominals. 

Standing Rotation

How to Perform:

-Secure the band and hold handle(s) in one hand while keeping your arms straight.

-Rotate your body away from the anchor while controlling the entire movement.

-Slowly return to the starting position.




Side Plank- The side plank is a beginner level exercise that focuses on strengthening the side abdominal muscles.

Side Plank

How to Perform:

-Lie on floor and place your arm/elbow under your shoulder at a 90 degree angle.

-Maintain a neutral position and retract your shoulders.





Week 3: Water Diet Workout Plan

Exercises

Equipment

Sets

Repetitions

Rest

Back Lunge Row

Resistance Bands

2-3

12

None

Straight Leg Dead Lifts

Dumbbells

2-3

12

None

Biceps Curl

Resistance Band

2-3

12

None

Lying Triceps Extension

Dumbbells

2-3

12

None

Bird Dog

Bodyweight

2-3

6 each side

None

Rolling Plank

Bodyweight

2-3

12

None

Below is a list of each exercise that is in the workout routine and how to perform them. 


Back Lunge Row- The back lunge row is an intermediate exercise that focuses on strengthening the quadriceps, glutes, hamstrings and back.

Back Lunge Row

How to Perform:

-Secure the band and face the anchor.

-Start with a neutral posture and take a step back by bending your legs lowering your body toward the floor.

-Pull the handles toward your chest by retracting your scapula and keeping your elbows at 90 degrees and close to your body.

-Return to the staring position.


Straight Leg Dead Lifts- The dead lift is a beginner level exercise that focuses on strengthening the hamstrings, glutes and lower back.

Dead Lift

How to Perform:

-Start with a neutral posture and push your hips back by performing a hip hinge.

-Slightly bend your keens as needed while keeping your back straight.

-Return to the starting position.




Biceps Curl- The biceps curl is a beginner exercise that focuses on strengthening the biceps.

Biceps Curl

How to Perform:

-Start with a neutral posture and secure the band by stepping evenly in the middle.

-Use a supinated grip and raise the handles toward your chest while keeping your elbows close to your body.

-Slowly return to the starting position.




Lying Triceps Extension- The lying triceps extension is a beginner level exercise that focuses on strengthening the triceps.

Lying Triceps Extension

How to Perform:

-Lie on the floor and place the dumbbells straight above your chest.

-Slowly lower the dumbbells toward your forehead while keeping your elbows close to your body.

-Press back into the starting position.




Bird Dog- The bird dog is a beginner level exercise that focuses on strengthening the core.

Bird Dog

How to Perform:

-Start with a neutral posture on all fours.

-Raise your opposite arm and leg into the air while maintaining proper hip position.

-Hold this position for 2-3 seconds.





Rolling Plank- The rolling plank is an intermediate level exercise that focuses on strengthening the abdominals. 

Rolling Plank

How to Perform:

-Lie on the floor and place your arms/elbows under your shoulders at a 90 degree angle. 

-Rotate your hips into a neutral position and retract your shoulders.

-Rotate your body by rolling side to side into a side plank position.


Week 4: Water Diet Workout Plan

Exercises

Equipment

Sets

Repetitions

Rest

Jumping Lunges

Bodyweight

2-3

12

None

Shoulder Press

Dumbbells

2-3

12

None

1 Leg Straight Leg Dead Lifts

Bodyweight

2-3

12

None

Rows

Dumbbells

2-3

12

None

Standing Rotations Lunge Hold

Resistance Bands

2-3

12

None

Side Plank Reach Through

Bodyweight

2-3

30 sec each side

None

Below is a list of each exercise that is in the workout routine and how to perform them. 


Jumping Lunges- The jumping lunge is an advanced level plyometric exercise that focuses on strengthening the quadriceps, glutes and hamstrings.

Jumping Lunges

How to Perform:

-Start in a split squat stance position with a neutral posture.

-Bend your knees and lower your body toward the floor.

-Explode back up into the air while switching legs.

-Make sure to control your landing at all times.




Shoulder Press- The shoulder press is a beginner level exercise that focuses on strengthening the shoulders.

Shoulder Press

How to Perform:

-Start with a neutral posture and your feet either in a neutral or staggered stance.

-Place the dumbbells in the starting position and press overhead. 





1 Leg Straight Leg Dead Lifts- The one leg dead lift is an intermediate level exercise that focuses on improving balance and strengthening the hamstrings, glutes and lower back.

1 Leg Dead Lift

How to Perform:

-Start with a neutral posture and hip hinge while raising one foot off of the floor behind your body. 

-Slightly bend your knee of the leg that is on the floor as needed. 

-Return to the starting position. 




Rows- The row is a beginner level exercise that focuses on strengthening the back.

Rows

How to Perform:

-Start with your feet about shoulder width apart and in a hip hinge position.

-Keep your head and back in a neutral position throughout the entire exercise.

-Pull the dumbbells toward your chest by retracting your scapula and keeping your elbows at 90 degrees and close to your body.

-Return to the starting position.


Standing Rotation Lunge Hold- The standing rotation is an intermediate level exercise that focuses on strengthening the abdominals. 

Standing Rotation Lunge Hold

How to Perform:

-Secure the band and hold handle(s) in one hand while keeping your arms straight.

-Place your legs in a lunge position and hold this position throughout the exercise.

-Rotate your body away from the anchor while controlling the entire movement.

-Slowly return to the starting position.


Side Plank Reach Through- The side plank reach through is an advanced exercise that focuses on strengthening the abdominals. 

Side Plank Reach Through

How to Perform:

-Lie on the floor and place your arm/elbow under your shoulder at a 90 degree angle.

-Maintain a neutral position and retract your shoulders.

-Rotate your body toward the floor while maintaining your balance and return to the starting position.



If you enjoyed our post, please share it with your friends and use this link in a post.

Check out these other blogs for more workout ideas:

At Home Exercises: Create the Perfect Workout Routine

Lose Love Handles Now: 7 Workout Routines that get Results

Home Gym Workout Videos


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