The desire to lose 7 kg in just one 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 need 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 performed.
Increasing each component gradually 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 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 is sure to 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 as 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 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 jogging, brisk walking or jogging on a treadmill.
Tuesday
Correctly 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, barbell flat presses, single dumbbell rows, and a cable machine for overhead rows. Do 3-4 sets of 12-15 repetitions.
Wednesday
Today is the day of interval training, which promotes more intensive fat burning, both during the load and for a certain time after the end of the session. To do this, you need to alternate fast and slow (recovery) phases of training for a certain period of time.
For example, run as fast as you can for 20 seconds, then walk slowly for 1 minute 40 seconds. The duration of your interval training is 25 minutes.
Thursday
In this day of our fitness plan "how to lose 7 kg in a week", perform weight exercises aimed at developing and increasing the tone of the muscles of the shoulder girdle and legs.
Examples of such exercises include squats, lunges, leg extensions and curls on a machine, push-ups, and dumbbell 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, duration 30-45 minutes. For example, jog 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 arm muscles (biceps, triceps) and abdominal muscles. Include in your training program alternating and concentric dumbbell curls for the biceps, extensions behind the head and back bench presses 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 lead to unpleasant side effects, such as various sprains and muscle pain.
Therefore, to lose 7 kg without injury, you definitely need one day off per week, for example, Sunday, to take a break from strength and aerobic training.