The desire to lose 7 kg in just a week is, of course, completely 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 the 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 quickly lose weight 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 is a detailed daily training plan that is sure to help you achieve incredible 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 running on a treadmill.
Tuesday
Properly selected strength exercises can increase the growth and recovery rate of muscle cells after receiving a load. In addition, 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 flat presses, dumbbell single rows, and cable overhead rows. Do 3-4 sets of 12-15 reps.
Wednesday
Today is the day of interval training, which promotes more intensive fat burning, both during the load and for some time after the end of the session. To do this, you need to alternate the fast and slow (recovery) phase of the exercise 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
On this day of our fitness plan "how to lose 7 kg in a week", perform weight-bearing exercises 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 presses, and dumbbell presses. Perform 4 sets of 12-15 repetitions.
Friday
Today is another day for active aerobic exercise. The intensity of the exercise should be higher than on the first day of the week, but not as strong as with interval training, lasting 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 is aimed at strengthening arm muscles (biceps, triceps) and abdominal muscles. Include alternating and concentric dumbbell curls for biceps, overhead curls, and back bench press-ups for triceps in your workout routine.
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, in order to lose 7 kg without injury, you definitely need one day off per week, for example on Sunday, to rest from strength and aerobic training.