The desire to lose 7 kg in just a week is, of course, quite possible, but on the other hand, this is quite an extreme undertaking.
When you first start a new healthy, balanced diet and exercise program, you'll lose those extra pounds pretty quickly.
However, if you only need to lose 7 kg to achieve your ideal weight, then even a well-planned diet and regular exercise will not allow you to lose weight quickly in such a short period of time.
Fat loss is entirely dependent 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 prevents your cardiovascular system from adapting to stress, allowing you to continue burning more calories.
To successfully lose 7 pounds in one week, use the maximum amount of additional equipment available, including a set of dumbbells, a barbell, a treadmill or an elliptical trainer. Well, welcome - here is a detailed daily training plan that will definitely help you achieve amazing success.
How to lose 7 pounds 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 burn as body fat.
Your workout should last at least 60-90 minutes because, according to researchers, 20-25 minutes of vigorous exercise is enough for the body to first start using fat as a fuel source for muscle tissue. For the first workout, we can choose jogging, brisk walking or running on a treadmill.
Tuesday
Properly selected strength exercises can increase the growth and speed of recovery of muscle cells after receiving a load. In addition, muscle tissue is 8 times more metabolically active than fat tissue, which means your body will burn more calories even at rest, increasing the rate at which excess fat is burned.
Do strength training that targets your chest and back muscles, including three exercises for each muscle group, such as push-ups, dumbbell flat presses, single-dumbbell rows, and a cable machine for overhead rows. Do 3-4 sets of 12-15 reps.
Wednesday
Today is the day of interval training, which favors the most intense burning of fat, both during the loading and for a certain time after the end of the session. To do this, you need to alternate between fast and slow (recovery) phases of exercise for a certain period of time.
For example, run as fast as you can for 20 seconds, then walk slowly for 1 minute and 40 seconds. The duration of your interval training is 25 minutes.
Thursday
On this day of our "how to lose 7 kg in a week" fitness plan, perform weight-bearing exercises aimed at developing and toning the muscles of the shoulder girdle and legs.
Examples of such exercises include squats, alternating dips, leg extensions and curls on a machine, presses and flyes with dumbbells while sitting on a bench. Perform 4 sets of 12-15 repetitions.
Friday
Today is another day of vigorous aerobic exercise. The intensity of the exercise should be higher than the first day of the week, but not as strong as during interval training, lasting 30-45 minutes. For example, run for half an hour, alternating between 30 seconds of fast jogging and 4 minutes of easy jogging.
Saturday
Saturday's training is aimed at strengthening the arm muscles (biceps, triceps) and abdominal muscles. Include in your exercise routine alternating and concentric dumbbell curls for the biceps, arm extensions behind the head, and back bench push-ups for the triceps.
Complete your workout with 3-4 sets of different types of crunches for all major abdominal muscles.
Sunday
Daily training without rest can lead to unpleasant side effects, such as various sprains and muscle pains.
Therefore, in order to lose 7 kg without injury, you definitely need one day off per week, for example, Sunday, to take a break from strength training and aerobic training.