The desire to lose 7 kg in just a week is, of course, quite feasible, but on the other hand, this is a rather 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 have to lose 7 kg to reach 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 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.
Gradually increasing each component prevents your cardiovascular system from adapting to stress, allowing you to continue burning more calories.
To successfully lose 7 kg in one 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's a detailed daily training plan that will surely help you achieve amazing success.
How to lose 7 kg in a week: your fitness plan
Monday
Start the 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 longer you exercise, the more calories you burn in the form of 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 first start using fat as a fuel source for muscle tissue. For the first workout, we can choose to run, walk briskly or run on a treadmill.
Tuesday
Properly selected strength exercises can increase the growth and speed of recovery of muscle cells after receiving loads. Additionally, muscle tissue is 8 times more metabolically active than fat tissue, meaning 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 bench presses, single dumbbell rows, and overhead rows. Do 3-4 sets of 12-15 reps.
Wednesday
Today is the day of interval training, which encourages more intensive burning of fat, both during the load and for a certain time after the end of the training. To do this, you need to alternate between fast and slow (recovery) phases of exercise over a 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 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 bench press, bench press, and dumbbell flyes. 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, duration 30-45 minutes. For example, run for half an hour, alternating between 30 seconds of fast running and 4 minutes of easy running.
Saturday
Saturday training aims to strengthen arm muscles (biceps, triceps) and abdominal muscles. Include in your exercise program alternating and concentric dumbbell curls for the biceps, arm extensions behind the head and back bench push-ups for the triceps.
Finish the 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 pain.
Therefore, in order to lose 7 kg without injury, you definitely need one day off a week, for example, Sunday, to take a break from strength training and aerobic training.