The desire to lose 7 kg in one week is, of course, quite possible, but on the other hand, this is quite a big undertaking.
When you first start a healthy, balanced diet and exercise program, you will lose those extra pounds fairly 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 eat 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 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 will help you achieve great success.
How to lose 7 kg in a week: your exercise 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 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 muscle cell growth and recovery speed after receiving a load. In addition, muscle tissue is 8 times more metabolically active than fat tissue, which means that your body will burn more calories even at rest, increasing the rate of excess fat burning.
Do strength training that focuses on chest and back muscles, including three exercises for each muscle group, such as push-ups, dumbbell flat presses, single dumbbell rows, and cable machine for overhead rows. Do 3-4 sets of 12-15 reps.
Wednesday
Today is the day of interval training, which promotes more intensive fat burning, during the load and for a certain period after the end of the session. To do this, you need to alternate between the fast and slow (recovery) phases of the exercise over 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 per week, " do weight exercises that aim to develop and increase the tone of the shoulder and leg muscles.
Examples of such exercises include squats, alternating lunges, leg extensions and curls in a machine, presses and dumbbell flyes while sitting on a bench. Do 4 sets of 12-15 reps.
Friday
Today is another day of active aerobic exercise. The intensity of exercise should be higher than on the first day of the week, but not as strong during the interval training, duration 30-45 minutes. For example, walk for half an hour, and do 30 seconds of brisk jogging and 4 minutes of easy jogging respectively.
Saturday
Saturday's workout is aimed at strengthening the arm muscles (biceps, triceps) and abdominal muscles. Include in your exercise program alternating and concentrated dumbbell curls for the biceps, extensions of the arms behind the head, and push-ups on the back bench for the triceps.
Finish your workout with 3-4 sets of different types of crunches for each major abdominal muscle.
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 will definitely need one day off per week, for example, on Sunday, to take a break from strength and aerobic training.