The desire to lose 7 kg in just one week is, of course, quite feasible, but on the other hand, it is a rather extreme task.
When you first start a new healthy, balanced diet and exercise program, you will lose those extra pounds quite quickly.
However, if you only need to lose 7 kg to reach your ideal weight, even a well-planned diet and regular exercise will not allow you to lose weight quickly in such a short time.
Fat loss depends entirely on the amount 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.
Increasing each component gradually prevents your cardiovascular system from adapting to stress, allowing you to continue burning more calories.
To successfully lose 7kg in a week, use the maximum amount of additional equipment available, including a set of dumbbells, a barbell, a treadmill or an elliptical trainer. So, welcome - here is a detailed daily training plan that will definitely help you achieve amazing success.
How to lose 7 kg in a week: your fitness plan
Monday
Start your week with a good aerobic workout. A moderate increase in the duration and intensity of exercise significantly increases the number of cellular structures that use adipose tissue instead of glucose for energy. And the more you exercise, the more calories you'll burn as body fat.
Your workout should last at least 60-90 minutes because, according to researchers, 20-25 minutes of active training is enough for the body to start using fat as a fuel source for muscle tissue. For the first workout we can choose to jog, walk briskly or run on a treadmill.
Tuesday
Properly selected strength exercises can increase the growth and recovery speed of muscle cells after receiving a load. Additionally, muscle tissue is 8 times more metabolically active than adipose tissue, meaning your body will burn more calories even at rest, increasing the rate of burning excess fat.
Perform strength training that targets your chest and back muscles, including three exercises for each muscle group, such as push-ups, flat dumbbell presses, single-dumbbell rows, and an overhead rowing cable machine. Do 3-4 sets of 12-15 repetitions.
Wednesday
Today is the day of interval training, which promotes more intense fat burning, both during the load and for a certain time after finishing the session. To do this, you must alternate between the fast and slow (recovery) phases of exercise for a certain period of time.
For example, run as fast as you can for 20 seconds and then walk slowly for 1 minute and 40 seconds. The duration of your interval training is 25 minutes.
Thursday
On this day of our fitness plan "how to lose 7 kg in a week", perform exercises with weights 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 push-ups on a machine, dumbbell presses and flyes while sitting on a bench. Perform 4 sets of 12-15 repetitions.
Friday
Today is another day of active aerobic exercise. The intensity of the exercise should be higher than on the first day of the week, but not as strong as during interval training, lasting 30 to 45 minutes. For example, run for half an hour, alternating between 30 seconds of fast jogging and 4 minutes of easy jogging.
Saturday
Saturday's workout is aimed at strengthening the arm muscles (biceps, triceps) and abdominal muscles. Include in your exercise program alternating and concentrated dumbbell curls for the biceps, arm extensions behind the head and push-ups on the back bench 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, Sunday, to take a break from strength and aerobic training.