Of course, the desire to lose 7 kg in just a week is quite feasible, but on the other hand, this is quite an 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 achieve your ideal weight, even a scientific diet and regular exercise cannot help you lose weight quickly in such a short time.
Fat loss depends entirely on the number of calories you consume per day and your level of physical activity, the effectiveness of which is proportional to the frequency, intensity and duration of each type of exercise performed. presently.
Gradually increasing each ingredient will prevent your cardiovascular system from adapting to stress, allowing you to continue burning more calories.
To successfully lose 7 kg in a week, use the maximum amount of additional equipment available, including a set of dumbbells, dumbbells, treadmill or elliptical trainer. So welcome - here's a detailed daily workout plan that's sure to help you achieve incredible success.
How to lose 7 kg in a week: your exercise plan
Monday
Start your week with a good aerobic workout. Moderate increases in exercise duration and intensity significantly increase the number of cellular structures that use adipose tissue instead of glucose for 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 source of tissue fuel. muscle. For the first workout, we can choose to jog, walk briskly or run on the 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 eight times more metabolically active than fat tissue, which means your body will burn more calories even at rest, increasing the rate of fat burning.
Do strength exercises that target your chest and back muscles, including three exercises for each muscle group, such as push-ups, dumbbell flat presses, dumbbell rows, and cable machines for overhead rows. Do 3-4 sets, 12-15 times each set.
Wednesday
Today is an interval training day, which helps promote stronger fat burning, both during exercise and for a certain period of time after the end of the session. To do this, you need to alternate between 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. Your interval workout is 25 minutes.
Thursday
On this day in the fitness plan "how to lose 7 kg in a week", perform weight-bearing exercises aimed at developing and increasing the tone of the muscles in the shoulder and leg areas.
Examples of such exercises include squats, alternating lunges, leg extensions and curls in machines, and dumbbell presses and flyes while sitting on a bench. Do 4 sets, each set 12-15 times.
Friday
Today was another day of active aerobics. Exercise intensity should be higher than the first day of the week, but not as intense as interval training, lasting 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 workout is aimed at strengthening the arm muscles (biceps, triceps) and abdominal muscles. Include in your workout program alternating and focused dumbbell curls for your biceps, arm extensions behind your head, and back bench push-ups for your triceps.
Finish your workout with 3-4 different sets of crunches for all the major abdominal muscles.
Sunday
Working out every day without rest can lead to unpleasant side effects, such as sprains and muscle pain.
So, to lose 7 kg without injury, you definitely need to take a day off during the week, such as Sunday, to rest from strength training and aerobic exercise.