The desire to lose 7 kg in just a week is of course quite doable, but on the other hand, this is a fairly extreme effort.
When you first start a new healthy, balanced diet and exercise program, you will lose weight fairly quickly.
However, if you only need to lose 7 kg to reach your ideal body weight, then even a planned diet and regular exercise will not allow you to lose weight quickly in that short time.
Fat loss depends entirely on the number of calories you consume each day and your level of physical activity, the effectiveness of which is directly proportional to the frequency, intensity and duration of each type of exercise performed.
Gradually increasing each component will prevent your cardiovascular system from adapting to stress, allowing you to continue burning more calories.
To successfully lose 7 kg in one week, make the most of available additional equipment, including a set of dumbbells, barbells, a treadmill or an elliptical trainer. So, welcome - here is a detailed daily workout plan that will definitely help you achieve incredible success.
How to lose 7 kg in a week: your fitness plan
Monday
Start your week with a good aerobic workout. Moderate increases in exercise duration and intensity significantly increase the number of cellular structures that use adipose tissue instead of glucose for energy. And the longer you exercise, the more calories you burn as body fat.
Your workout should last at least 60-90 minutes, because according to researchers, 20-25 minutes of active exercise is enough for the body to start using fat as a fuel source for muscle tissue. For the first exercise, we can choose jogging, brisk walking, or running on a treadmill.
Tuesday
Correctly selected strength training can increase the growth and speed of recovery of muscle cells after receiving a load. Additionally, muscle tissue is 8 times more metabolically active than fat tissue, which means your body will burn more calories even at rest, thereby increasing the rate at which it burns excess fat.
Do strength training exercises that target your chest and back muscles, including three exercises for each muscle group, such as push-ups, dumbbell flat press, single dumbbell row, and cable machine for overhead rows. Do 3-4 sets of 12-15 repetitions.
Wednesday
Today is an interval training day, which encourages more intense fat burning, both during the workout and for a certain amount of time after the session ends. To do this, you need to alternate between fast and slow (recovery) training phases for a certain period of time.
For example, run as fast as possible for 20 seconds, then walk slowly for 1 minute 40 seconds. The duration of your interval training is 25 minutes.
Thursday
On the day of our fitness plan "how to lose 7 kg in a week", perform weight-bearing exercises aimed at developing and increasing the tone of the muscles of the shoulder girdle and legs.
Examples of such exercises include squats, alternating lunges, leg extensions and bends on machines, presses and dumbbell flyes while sitting on a bench. Do 4 sets of 12-15 repetitions.
Friday
Today is another day for active aerobic exercise. The intensity of training should be higher than on the first day of the week, but not as intense as interval training, duration 30-45 minutes. For example, run for half an hour, alternating between fast running for 30 seconds and easy running for 4 minutes.
Saturday
Saturday's workout is aimed at strengthening the arm muscles (biceps, triceps) and abdominal muscles. Include in your exercise program alternating, concentrated dumbbell curls for the biceps, arm extensions behind the head, and back bench push-ups for the triceps.
Finish your workout with 3-4 sets of different types of crunches for all major abdominal muscles.
Sunday
Daily training without rest can cause unpleasant side effects, such as various sprains and muscle pain.
Therefore, to lose 7 kg without injury, you definitely need one day off a week, for example on Sunday, to rest from strength training and aerobics.