Of course, the desire to lose 7 kg in just one week is 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 will lose those extra pounds pretty quickly.
However, if you only need to lose 7 kg to reach your ideal weight, you cannot lose weight quickly in such a short period of time even with a well-planned diet and regular exercise.
Fat loss depends entirely on the number of calories you consume daily and your level of physical activity. The effectiveness is directly proportional to the frequency, intensity and duration of each type of training performed.
Gradually increasing each component prevents your cardiovascular system from adapting to the stress, allowing you to continue burning more calories.
To successfully lose 7 kg in a week, use the maximum additional equipment available, including dumbbells, a barbell, a treadmill or an elliptical trainer. So, welcome – here is a detailed daily training plan that will surely help you achieve amazing results.
How to lose 7 kg in a week: your fitness plan
Monday
Start your week with a good aerobic workout. A moderate increase in exercise duration and intensity significantly increases the number of cellular structures that use adipose tissue for energy instead of glucose. 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, since, according to researchers, 20-25 minutes of active exercise is enough for the body to first use fat as an energy source for muscle tissue. For the first workout we can choose between jogging, brisk walking or running on the treadmill.
Tuesday
Properly selected strength exercises can increase the growth and speed of muscle cell regeneration after exercise. Additionally, muscle tissue is 8 times more metabolically active than fat tissue, meaning your body burns more calories even at rest, increasing the rate of fat burning.
Do strength training that targets your chest and back muscles, including three exercises for each muscle group, such as push-ups, dumbbell flat presses, dumbbell rows, and an overhead cable machine. Do 3-4 sets of 12-15 reps.
Wednesday
Today is the day of interval training, which promotes more intense fat burning both during exercise and for a certain period of time after the session ends. This requires you to alternate between the fast and slow (recovery) phases of the 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" you will perform loading exercises aimed at developing and strengthening the tone of the shoulder girdle and leg muscles.
Examples of such exercises include squats, alternating lunges, leg extensions and curls on a machine, presses and dumbbell flyes while sitting on a bench. Perform 4 sets of 12-15 reps.
Friday
Today is another day of active aerobic training. The intensity of the exercise should be higher than on the first day of the week, but not as strong as interval training, duration 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 workout is aimed at strengthening the arm muscles (biceps, triceps) and abdominal muscles. Incorporate alternating, concentrated dumbbell curls for the biceps, arm extensions behind the head, and bench push-ups for the triceps into your workout routine.
Finish your workout with 3-4 sets of different crunches for all major abdominal muscles.
Sunday
Daily training without a break can lead to unpleasant side effects, such as various sprains and muscle pain.
In order to lose 7 kg without injury, you definitely need one day off a week, for example on Sunday, to take a break from strength and aerobic training.