The desire to lose 7 kg in just a week is of course quite achievable, but on the other hand, this is a rather extreme undertaking.
When you first start a new healthy, balanced diet and exercise program, you will lose those extra pounds quite quickly.
However, if you only need to lose 7 kg to reach your ideal weight, even a well-planned diet and regular physical activity will not allow you to lose weight quickly in such a short 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 performed. .
Gradually increasing each component prevents your cardiovascular system from adapting to stress, allowing you to continue burning more calories.
To successfully lose 15 pounds in a week, use as much additional equipment as possible, including a set of dumbbells, a barbell, a treadmill, or an elliptical trainer. So welcome – here is a detailed daily workout plan that will definitely 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 exercise duration and intensity 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 training is enough for the body to start using fat as a fuel source for muscle tissue. For the first workout, one can choose jogging, brisk walking or running on a treadmill.
Tuesday
Properly selected strength exercises can increase the growth and recovery speed of muscle cells after receiving a load. Additionally, muscle tissue is 8 times more metabolically active than adipose tissue, meaning your body will burn more calories even at rest, increasing the rate of burning excess fat.
Do a strength workout that targets your chest and back muscles, including three exercises for each muscle group, such as push-ups, dumbbell flat presses, single dumbbell rows, and a cable machine for theoverhead rows. Do 3 to 4 sets of 12 to 15 repetitions.
Wednesday
Today is the day of interval training, which promotes more intense fat burning, both during exercise and for a certain time 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 possible 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 curls in a machine, presses and flyes with dumbbells while seated on a bench. Perform 4 sets of 12 to 15 repetitions.
Friday
Today is another day of active aerobic exercise. The intensity of the exercise should be higher than on the first day of the week, but not as strong as during interval training lasting 30 to 45 minutes. For example, run for half an hour, alternating between 30 seconds of fast jogging and 4 minutes of easy jogging.
SATURDAY
Saturday's workout aims to strengthen the arm muscles (biceps, triceps) and abdominal muscles. Include alternating, focused dumbbell curls for the biceps, behind-the-head arm extensions, and backseat push-ups for the triceps in your exercise routine.
Finish your workout with 3 to 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, to lose 7 kg without injury, you definitely need one day off per week, for example, Sunday, to take a break from strength and aerobic training.