The desire to lose 7 kg in just one week is, of course, quite possible, 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 is entirely dependent 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 the stress, allowing you to continue burning more calories.
To successfully lose 7 kg in one week, use the maximum amount of additional equipment, including a set of dumbbells, a barbell, a treadmill or an elliptical trainer. So welcome - here is a detailed daily workout plan that will surely 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 for energy instead of glucose. 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 exercise is enough for the body to first start using fat as a fuel source for muscle tissue. For the first workout, we can choose to jog, walk briskly, or run on a treadmill.
Tuesday
Properly 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 the 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 intensive fat burning, both during the load and for some time after the session. To do this, you need to alternate between fast and slow (recovery) phases of training for a certain period of time.
For example, walk as fast as you can for 20 seconds, then walk slowly for 1 minute 40 seconds. Your interval training is 25 minutes long.
Thursday
In this day of our fitness plan "How to lose 7 kg in a week", perform exercises aimed at developing and toning the muscles of the shoulder girdle and legs.
Examples of such exercises are sit-ups, alternate swimming, leg curls and curls in a machine, bench press, and dumbbell flyes. 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 strong 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 training aims to strengthen hand muscles (biceps, triceps) and abdominal muscles. Incorporate alternating and concentric dumbbell curls for biceps, pull-ups, and back bench presses for biceps into your workout routine.
Finish the workout with 3-4 sets of different types of crunches for all major abdominal muscles.
Sunday
Daily exercise without rest can cause unpleasant side effects such as various strains and muscle pain.
Therefore, in order to lose 7 kg without injury, you definitely need one rest day a week, for example, Sunday, to take a break from strength and aerobic exercises.