The desire to lose 7 kg in just one week is, of course, quite possible, but on the other hand, it is quite an extreme task.
When you first start a new healthy, balanced diet and exercise program, you'll lose those extra pounds fairly quickly.
However, if you only need to lose 7 kg to reach your ideal weight, then even a properly planned diet and regular exercise will not allow you to lose weight quickly in 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 performed.
Gradually increasing each component prevents your cardiovascular system from adapting to stress and allows you to continue burning more calories.
Use as much additional equipment as possible, including a dumbbell set, barbell, treadmill or elliptical trainer to lose 7kg in a week. So welcome - here's a detailed daily training plan to help you achieve amazing success.
How to lose 7 kg in a week: your fitness plan
Monday
Start the week with a good aerobic workout. A moderate increase in exercise duration and intensity 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 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 jogging, brisk walking or jogging on the 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 and increase the rate at which it burns excess fat.
Do 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 a day of interval training, which helps to burn fat more intensively, both during the load and for a certain period after the end of the session. For this, it is necessary to alternately perform the fast and slow (recovery) stages of the exercise within a certain time.
For example, run as fast as you can for 20 seconds, then walk slowly for 1 minute and 40 seconds. The duration of your interval training is 25 minutes.
Thursday
Today in our fitness plan "how to lose 7 kg in a week", do 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, machine leg extensions and curls, bench presses, and dumbbell flyes. Perform 4 sets of 12-15 repetitions.
friday
Today is another active aerobic training day. The intensity of the exercise should be higher than the first day of the week, but not as intense as in 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 training is aimed at strengthening arm muscles (biceps, triceps) and abdominal muscles. Include alternating and concentrated dumbbell curls for the biceps, overhead extensions, and back bench presses for the triceps.
Finish your workout with 3-4 sets of different types of kicks for all major abdominal muscles.
Sunday
Daily exercise without rest can cause unpleasant side effects such as various sprains and muscle pain.
Therefore, in order to lose 7 kg of weight without injury, you must rest one day a week, for example, you need to take a break from strength and aerobic exercises on Sunday.