How to lose 7 kilograms in a week?

The desire to lose 7 kilograms in just a week is certainly quite doable, but on the other hand, it is a rather extreme task.When you first start a new healthy, balanced diet and exercise program, you'll lose those extra pounds quickly.However, if you only need to lose 7 kilograms to reach your ideal weight, then even a carefully 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 you burn each day and your level of physical activity, with effects directly proportional to the frequency, intensity and duration of each exercise.Gradually increasing each ingredient prevents your cardiovascular system from adapting to the stress, allowing you to continue burning more calories.To successfully lose 7 kilograms in one week, use as much additional equipment as possible, including a set of dumbbells, barbells, a treadmill, or an elliptical machine. So, welcome - here's a detailed daily training plan that's sure to help you achieve amazing success.

How to Lose 7 Kilograms in a Week: Your Fitness Plan

on Monday

Start the week with a good cardio workout. Moderate increases in the duration and intensity of exercise significantly increase the number of cellular structures that use adipose tissue instead of glucose for energy. 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 first start using fat as a fuel source for muscle tissue. For the first exercise, we can choose to jog, walk briskly or run on the treadmill.

Tuesday

Correctly chosen strength exercises can increase the rate at which muscle cells grow and recover after being subjected to load. Additionally, muscle tissue is eight times more metabolically active than fat tissue, meaning your body burns more calories even when at rest, increasing the rate at which excess fat is burned.Perform strength training that targets your chest and back muscles, including three exercises for each muscle group, such as push-ups, dumbbell plate presses, single-dumbbell rows, and cable machine overhead rows. Do 3-4 sets of 12-15 reps.

Wednesday

Today is the day for interval training, which promotes more intense fat burning, both during loading and for a while after training. 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, 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 designed to develop and strengthen muscle tone in the shoulder girdle and legs.Examples of such exercises include squats, alternating lunges, leg extensions and machine curls, bench presses, and bench-seated dumbbell flyes. Perform 4 sets of 12-15 reps.

Friday

Today is another day of active aerobics. The intensity should be higher than the first day of the week, but not as intense as during interval training, and should last 30-45 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 is designed to strengthen your arm muscles (biceps, triceps) and abdominal muscles. Include in your workout routine alternating concentration dumbbell curls for biceps, arm extensions behind your head, and back bench push-ups for triceps.Finish off all the major abdominal muscles with 3-4 sets of different types of sit-ups.

Sunday

Training every day without rest can lead to unpleasant side effects, such as various sprains and muscle pain.Therefore, if you want to lose 7 kilograms without injury, you will definitely need to take one day off per week, such as Sunday, to temporarily stop strength and aerobic training.