The desire to lose 7 kg in just one week is, of course, quite feasible, but on the other hand, this is a rather extreme undertaking.
Once you 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 time.
Fat loss is entirely dependent on the number of calories you consume each day and your 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 adjusting to stress, allowing you to continue burning more calories.
To lose 7 kg in one week, use the maximum amount of additional equipment available, including a set of weights, a barbell, a treadmill or an elliptical trainer. So welcome - here is a detailed daily training plan that will definitely help you achieve amazing results.
How to lose 7 kg in a week: your fitness plan
Monday
Start your week with a good cardio workout. Moderate increases in the duration and intensity of exercise significantly increase the number of cell structures that use adipose tissue instead of glucose for energy. And the longer you exercise, the more calories you burn as body fat.
The workout should last at least 60-90 minutes, because according to scientists, 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 to jog, walk briskly or run on a treadmill.
Tuesday
Properly selected strength exercises can increase the growth and speed the recovery of muscle cells after receiving stress. In addition, muscle tissue is 8 times more metabolically active than fat tissue, which means that the body will burn more calories even at rest, increasing the rate of excess fat burning.
Do strength training that targets your chest and back muscles, including three exercises for each muscle group, such as push-ups, dumbbell bench press, single dumbbell rows, and cable machine overhead rows. Do 3-4 sets of 12-15 reps.
Wednesday
Today is the day of interval training, which promotes increased fat burning, both during the load and for a certain time after the end of the session. To do this, you need to alternate between fast and slow (recovery) phases of your workout over a period of time.
For example, run as fast as you can for 20 seconds and then walk slowly for 1 minute and 40 seconds. The duration of your interval training is 25 minutes.
Thursday
On this day of our fitness program "how to lose 7 kg in a week, " perform weight exercises aimed at developing and increasing muscle tone in the shoulder girdle and legs.
Examples of such exercises include squats, alternating jumps, leg extensions and bends on a machine, presses and dumbbell flyes on the bench. Perform 4 sets of 12-15 reps.
Friday
Today is another day of active cardio. The exercise should be more than on the first day of the week, but not as intense as during interval training, duration 30-45 minutes. For example, run for half an hour, alternating between 30 seconds of fast jogging and 4 minutes of light jogging.
Saturday
The Saturday workout aims to strengthen arm muscles (biceps, triceps) and abdominal muscles. Incorporate into your training program alternating and concentrated dumbbell curls for biceps, arm extensions behind the head and back bench press for triceps.
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 strains and muscle pain.
In order to lose 7 kg without injury, you definitely need one day off a week, for example on Sunday, to take a break from strength and aerobic training.