The desire to lose 7 kg in a week is, of course, quite feasible, but on the other hand, this is a rather extreme effort.
When you first start a healthy, balanced diet and exercise program, you will lose weight quickly.
However, if you only need to lose 7 kg to reach your ideal weight, then a well-planned diet and regular exercise will not allow you to lose weight quickly in a short period of time.
Fat loss depends entirely on the number of calories you take in each day and your level of physical activity, the effectiveness 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 of body weight in one week, use the maximum amount of additional equipment available, including a set of dumbbells, barbells, 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. Moderate increases in the duration and intensity of exercise significantly increase the number of cellular structures that use adipose tissue instead of glucose for 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 start using fat as a fuel source for muscle tissue. For the first exercise, we can choose jogging, fast walking or running on a treadmill.
Tuesday
Properly selected strength training 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 of excess fat burning.
Perform strength exercises that target your chest and back muscles, including three exercises for each muscle group, such as push-ups, dumbbell flat presses, single dumbbell rows and cable machines for overhead rows. 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 the end of the session. To do this, you need to alternate between fast and slow (recovery) phases of training over a period of time.
For example, run as fast as you can for 20 seconds, then walk slowly for 1 minute 40 seconds. Your interval training duration is 25 minutes.
Thursday
In today's fitness plan "how to lose 7 kg in a week, " do weight-bearing exercises aimed at developing and increasing muscle tone of the shoulder girdle and legs.
Examples of such exercises include squats, alternating lunges, leg extensions and bent over machines, presses and dumbbell flies while seated on a bench. Do 4 sets of 12-15 repetitions.
Friday
Today is another day of active aerobic exercise. The intensity of training should be higher than on the first day of the week, but not as intense as during interval training, duration 30-45 minutes. For example, run for half an hour, alternating between 30 seconds of brisk jogging and 4 minutes of easy jogging.
Saturday
Saturday's workout aims to strengthen 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 back bench presses for the triceps.
Finish your workout with 3-4 sets of different types of crunches for all major abdominal muscles.
Sunday
Training every day 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 a week, for example, on Sunday, to rest from strength training and aerobics.