The desire to lose weight by 7 kg in just a week is, of course, quite possible, but on the other hand, this is an extreme undertaking.
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 achieve your ideal weight, even a well-planned diet and regular exercise will not allow you to lose weight rapidly in such a short period of 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 directly proportional to the frequency, intensity and duration of each type of exercise.
Increasing each ingredient gradually prevents your cardiovascular system from adapting to the 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, a barbell, a treadmill or an elliptical trainer. So, welcome - here is a detailed daily trainingThere is a plan that will definitely help you achieve amazing success.
How to lose 7 kg in a week: your fitness plan
monday
Start your week with a good aerobic workout. Small increases in exercise duration and intensity significantly increase the number of cellular structures that use fat tissue instead of glucose as energy. And the longer youThe more you exercise, the more calories you will 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 fuel for muscle tissue. For the first workout we can choose jogging, brisk walking or running on the treadmill.
Tuesday
Correctly selected strength exercises can increase the speed of growth and recovery of muscle cells after receiving a load. In addition, muscle tissue is 8 times more metabolically active than fat tissue, which means that your body is more active at rest. But will also burn more calories, which will increase 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 flat presses, single dumbbell rows and a cable machine for overhead rows. 12-15Do 3-4 sets of reps.
Wednesday
Today is the day of interval training, which promotes more intense fat burning, for a certain time during the load and after the end of the session. To do this, you need to perform fast and slow (recovery) periods of exercise over a certain period of time. There is a need to alternate between stages.
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
On this day of our fitness plan "How to lose 7 kg in a week", perform weight-lifting exercises aimed at developing and increasing the muscle tone of the shoulder girdle and legs.
Examples of such exercises include squats, alternating lunges, leg extensions and bends in the machine, bench presses, and dumbbell flyes. Perform 4 sets of 12-15 reps.
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, duration 30-45 minutes. For example, 30 seconds of fast joggingAnd run for half an hour, alternating between 4 minutes of easy jogging.
Saturday
Saturday's workout aims to strengthen the arm muscles (biceps, triceps) and abdominal muscles. In your exercise program alternate and concentrate dumbbell curls for biceps, extension of the arms behind the head and push on the back bench for triceps-Include ups.
Finish your workout with 3-4 sets of a variety of crunches for all major abdominal muscles.
sunday
Training every day without rest can lead to unpleasant side effects, such as various sprains and muscle pain.
Therefore, in order to lose weight by 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.