The desire to lose 7 kg in just one week is, of course, quite feasible, but on the other hand it is a rather extreme feat.
When you first start a new healthy, balanced diet and exercise program, you will shed those extra pounds pretty quickly.
However, if you only need to lose 7kg to reach your ideal weight, 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 consumed each day and the 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 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 definitely help you achieve extraordinary 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 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, fast walking or running on a treadmill.
Tuesday
Correctly selected strength exercises can increase the growth and speed of recovery 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 at which it burns excess fat.
Perform strength training 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 overhead rows. Perform 3-4 sets of 12-15 repetitions.
Wednesday
Today is the day of interval training, which promotes more intense 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 the fast and slow (recovery) phases of the exercise for a certain period of time.
For example, run as fast as you can for 20 seconds, then walk slowly for 1 minute and 40 seconds. The duration of interval training is 25 minutes.
Thursday
On this day of our fitness program "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 push-ups on a machine, presses and dumbbell flyes while sitting on a bench. Perform 4 sets of 12-15 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, which lasts 30-45 minutes. For example, run for half an hour, alternating 30 seconds of fast jogging and 4 minutes of easy jogging.
Saturday
Saturday's workout is aimed at strengthening the arm muscles (biceps, triceps) and abdominals. Include alternating concentrated dumbbell curls for the biceps, overhead arm extensions, and back bench presses for the triceps in your exercise program.
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 sprains and muscle pain.
Therefore, to lose 7 kg without injury, you definitely need one day off a week, for example, Sunday, to take a break from strength and aerobic training.