How to Create a 7 Day Weight Loss Workout Plan? What do you think about weight loss? Of course, you get the idea of eating tasteless and tasteless vegetables, sugar-free liquids that swallow your throat and hard training to make you sad because of the guts.
You are not mistaken because, whatever happens, a fitness plan requires a difficult routine of eating and exercising. However, this is not the complete picture of the plan. Think with me; A well-formed body, a perfect figure and a confident and attractive personality. Yes, this is also attached to your 7-day training plan, but it will only be achieved if you stick to the plan and follow it regularly.
I understand that losing weight is not an easy task, but I also know that it is not difficult also when you are firm to follow it. Firm and consistent decisions always lead to success.
Questions to ask before starting a 7-day training plan:
Before you start with a 7-day training plan, the ten most important questions should be asked. Here are ten questions:
1- Why do you want to lose weight?
2- Do you agree with your current weight?
3- How long can you endure a difficult routine?
4- How firm are you in your decisions?
5- Are you going to join a professional exercise center or lose weight at home?
6- Are you alone or is there someone with you?
7- What happens if you don't get easy results?
8- Do you have enough resistance?
9- Do you have pain or injury?
10- Have you set a goal?
These ten questions are necessary before planning and following your 7-day training plan, as they will tell you how ready you are to follow the routine. We have seen many cases in which, after a few days of a difficult routine, people end up saying that their current weight is correct and that they would consider a plan when they gained fat.
"If you continue to lose your routine of following workout plans, you will reach a weight loss plateau that will be difficult to climb."
Therefore, you must remain firm in your decision. Along with that, you should never lose weight if you don't see visible reductions in your weight after following a 7-day workout plan for two weeks. In fact, most of the time, our bodies take the time to respond to workouts.
You should not lose weight and continue your exercise routine, after a while you will start to see the difference. Therefore, make a firm decision and never leave it on the right track unless you get your results.
Here is your 7 day weight loss workout plan:
7 day weight loss training plan:
I usually start the 7-day workout plan on Monday because it allows me to finish my exercise routine over the weekend until the weekend. However, you can start any day.
1. Day 1 - Training to strengthen the body:
You should start with weight training as this is the "success of your weight loss". It helps you prepare your body for a difficult and regular workout routine. Thanks to this training, your BMR would increase and you would lose calories even when you are not training.
· What do you need to follow this routine?
First of all, you need a clean and simple room, better with a mirror, but without a mirror, it is also correct and usable. You must have enough space to lie down, jog, jump and stretch your legs and arms. Along with this, you also need to:
- A training bench
- Weight pair
- Your exact weight
- When choosing weights, be sure to determine a weight that you can easily grab and move during rehearsals without feeling tired. Therefore, be sure to start with light weights and then move on to heavy weights. Once your equipment and space are ready, start this first day of training in your 7-day weight loss training plan:
1 - squats: (fifteen repetitions)
For squats, you should be as low as possible with your chest up, your knees bent and your toes on the floor. (The toes should stay on the floor during this process).
2 - bench press weights: (twelve repetitions)
For this step, lie on the bench, with your hand pointing towards the ground, buttocks on the bench, your feet on the floor flat, your knees bent around the bench. Now take weights with both hands and bring them to the face and bring them to the floor.
3 - Dumbbell Row: (Twelve repetitions)
You will have to do the same position as exercise number two, but here you have to do weights side by side, once with one hand.
4 - Do isometric Y: (Hold for thirty seconds)
You will also need to lie on your stomach, legs up and arms up. Try to hold the position for up to thirty seconds. At first you may run into a problem, but over time it will get easier.
5 - steps with box: (thirty repetitions on both sides)
For this exercise, you must lift your foot into a lunge like climbing into a box. You must change your legs simultaneously and do thirty repetitions in total and 15 repetitions for each leg. The box is not necessary, you can only jump.
6 - boards: (freezing position 30 seconds)
On the boards, you just have to lie on the floor, your stomach on the floor. Place your entire body weight on both palms and stretch your body. Keep your heart straight and hold the position for thirty seconds.
Do all of the exercise three times and your first day routine will be over. It will not take you more than half an hour to allow you to perform each exercise. You will take a break of one and a half minutes between each step.
2. Day 2 - Run and run with intervals:
Now is the second day of your 7 day weight loss workout plan. Start the day by drinking hot water on an empty stomach. Take a high protein diet before your workout and start doing it. This day is for racing. Usually we confuse running with running, but it's different because you have to run very fast to follow your routine.
What do you need to follow this routine?
You need any type of treadmill or cardio, such as treadmills, indoor bikes, rowers, or ellipticals. Only one of the teams mentioned is sufficient. For the sprint, you will have to do sprints with breaks. And repeat the exercise. Here's how.
Full spring: (do for thirty seconds)
Hold this sprint for thirty seconds, then go to the next.
Jog regularly: (do it for 60 seconds)
Here you need to set up your treadmill at a point with moderate speed. It shouldn't be too difficult or too slow, as both things will make jogging a little difficult. Therefore, follow moderate speed. Trot for sixty seconds and return to the first.
This exercise is specifically aimed at increasing the resistance of your body and preparing it for training. Remember that you can't do hard workouts regularly, especially when you're just starting out. In addition, it is also not recommended for experienced people. You will need to switch between the two sprints 12 times each and your training plan for day 2 will be completed.
3. Day 3 - Run and run with intervals:
You may feel a little tired in your body, but try a high protein diet while resting to get rid of this fatigue and feel energized. In addition, it will also provide you with energy for your next workout. Remember, no matter how tired your workout is, you still can't sit back and feel energized. Remember the promises you made with your body at the start of your workout. However, on the third day of your 7-day training plan, you don't need to train hard. It's just about rolling and stretching.
With rolling and stretching, your metabolic rate will improve, which is essential for losing weight. In addition, when you do this stretch, your body uses energy. Energy consumption is the other name for burning calories. You should keep moving for the third day and never stay on the couch. You will need to do this:
Walk
Do things that require energy, including cleaning and washing.
Try to make a plan, like making 1200 steps
Move while talking on the phone.
By doing so, you will keep your body in a state of movement and the muscles in your body will feel more energetic and open for the exercise of the next day. You will be able to squat better and stay in the isometric Y position for longer periods.
4. Day 4 - Training day:
It is the fourth day of his training and as he had just made movements on the third day, it is the moment to get stronger and to train hard. In fact, you have nothing to do, repeat all the movements of DAY ONE. This is your fourth day plan in a 7 day weight loss training plan.
5. Day 5 - Fitness with friends:
On the fifth day of your 7-day training plan, you are now much stronger for trying group exercises. You can call your friends or join an indoor cycling studio club. Booking is very simple and inexpensive when you do it in a group. You can also become a member of the Boot Camp class, as you are now ready to follow the models of the Boot Camp class. Don't be nervous When you train in a group, you will learn how much resistance you need to get more or how you train better than the rest of the participants.
6. Day 6 - Repeated day:
Again, go back to the difficult plan you developed on the first and fourth day of your 7-day training plan. Do not cheat and try to do more repetitions between exercises and try to increase the number of sessions.
7. Day 7 - Repeated day:
Rest day, cheat day, happy day or vacation, whatever the name. This is the seventh day of your 7-day training plan that you can spend with your family and give your body restful sleep for as long as you want. This is your day of rest. However, I suggest that at night, try to walk to remind your body of the exercises you did the rest of the week. However, this is not necessary.
Conclusion:
A 7-day training plan does not mean that it is a single week. You should follow this routine to maintain a beautiful figure and better body shape. Also, if you don't see any noticeable difference in your form after this week, don't worry. This can be on the weight loss plateau. Therefore, you need more time and strength to repeat this 7-day training plan for more weeks. In addition, you should also change your diet and avoid eating hamburger junk food and drinking soda. Eat fresh whenever you want. At first it will be difficult, but after three weeks you will feel that you were born to choose this healthy lifestyle.
All of this should be patient enough to follow the exercise routine. Weight loss is not just a 7 day workout plan, but a complete lifestyle in which you will need to continually develop. Try to maintain an active and healthy lifestyle.
Day Workout Plan for Weight Loss , Day Workout Plan , Weight Loss , Workout Plan , Workout ,
You are not mistaken because, whatever happens, a fitness plan requires a difficult routine of eating and exercising. However, this is not the complete picture of the plan. Think with me; A well-formed body, a perfect figure and a confident and attractive personality. Yes, this is also attached to your 7-day training plan, but it will only be achieved if you stick to the plan and follow it regularly.
I understand that losing weight is not an easy task, but I also know that it is not difficult also when you are firm to follow it. Firm and consistent decisions always lead to success.
Questions to ask before starting a 7-day training plan:
Before you start with a 7-day training plan, the ten most important questions should be asked. Here are ten questions:
1- Why do you want to lose weight?
2- Do you agree with your current weight?
3- How long can you endure a difficult routine?
4- How firm are you in your decisions?
5- Are you going to join a professional exercise center or lose weight at home?
6- Are you alone or is there someone with you?
7- What happens if you don't get easy results?
8- Do you have enough resistance?
9- Do you have pain or injury?
10- Have you set a goal?
These ten questions are necessary before planning and following your 7-day training plan, as they will tell you how ready you are to follow the routine. We have seen many cases in which, after a few days of a difficult routine, people end up saying that their current weight is correct and that they would consider a plan when they gained fat.
"If you continue to lose your routine of following workout plans, you will reach a weight loss plateau that will be difficult to climb."
Therefore, you must remain firm in your decision. Along with that, you should never lose weight if you don't see visible reductions in your weight after following a 7-day workout plan for two weeks. In fact, most of the time, our bodies take the time to respond to workouts.
You should not lose weight and continue your exercise routine, after a while you will start to see the difference. Therefore, make a firm decision and never leave it on the right track unless you get your results.
Here is your 7 day weight loss workout plan:
7 day weight loss training plan:
I usually start the 7-day workout plan on Monday because it allows me to finish my exercise routine over the weekend until the weekend. However, you can start any day.
1. Day 1 - Training to strengthen the body:
You should start with weight training as this is the "success of your weight loss". It helps you prepare your body for a difficult and regular workout routine. Thanks to this training, your BMR would increase and you would lose calories even when you are not training.
· What do you need to follow this routine?
First of all, you need a clean and simple room, better with a mirror, but without a mirror, it is also correct and usable. You must have enough space to lie down, jog, jump and stretch your legs and arms. Along with this, you also need to:
- A training bench
- Weight pair
- Your exact weight
- When choosing weights, be sure to determine a weight that you can easily grab and move during rehearsals without feeling tired. Therefore, be sure to start with light weights and then move on to heavy weights. Once your equipment and space are ready, start this first day of training in your 7-day weight loss training plan:
1 - squats: (fifteen repetitions)
For squats, you should be as low as possible with your chest up, your knees bent and your toes on the floor. (The toes should stay on the floor during this process).
2 - bench press weights: (twelve repetitions)
For this step, lie on the bench, with your hand pointing towards the ground, buttocks on the bench, your feet on the floor flat, your knees bent around the bench. Now take weights with both hands and bring them to the face and bring them to the floor.
3 - Dumbbell Row: (Twelve repetitions)
You will have to do the same position as exercise number two, but here you have to do weights side by side, once with one hand.
4 - Do isometric Y: (Hold for thirty seconds)
You will also need to lie on your stomach, legs up and arms up. Try to hold the position for up to thirty seconds. At first you may run into a problem, but over time it will get easier.
5 - steps with box: (thirty repetitions on both sides)
For this exercise, you must lift your foot into a lunge like climbing into a box. You must change your legs simultaneously and do thirty repetitions in total and 15 repetitions for each leg. The box is not necessary, you can only jump.
6 - boards: (freezing position 30 seconds)
On the boards, you just have to lie on the floor, your stomach on the floor. Place your entire body weight on both palms and stretch your body. Keep your heart straight and hold the position for thirty seconds.
Do all of the exercise three times and your first day routine will be over. It will not take you more than half an hour to allow you to perform each exercise. You will take a break of one and a half minutes between each step.
2. Day 2 - Run and run with intervals:
Now is the second day of your 7 day weight loss workout plan. Start the day by drinking hot water on an empty stomach. Take a high protein diet before your workout and start doing it. This day is for racing. Usually we confuse running with running, but it's different because you have to run very fast to follow your routine.
What do you need to follow this routine?
You need any type of treadmill or cardio, such as treadmills, indoor bikes, rowers, or ellipticals. Only one of the teams mentioned is sufficient. For the sprint, you will have to do sprints with breaks. And repeat the exercise. Here's how.
Full spring: (do for thirty seconds)
Hold this sprint for thirty seconds, then go to the next.
Jog regularly: (do it for 60 seconds)
Here you need to set up your treadmill at a point with moderate speed. It shouldn't be too difficult or too slow, as both things will make jogging a little difficult. Therefore, follow moderate speed. Trot for sixty seconds and return to the first.
This exercise is specifically aimed at increasing the resistance of your body and preparing it for training. Remember that you can't do hard workouts regularly, especially when you're just starting out. In addition, it is also not recommended for experienced people. You will need to switch between the two sprints 12 times each and your training plan for day 2 will be completed.
3. Day 3 - Run and run with intervals:
You may feel a little tired in your body, but try a high protein diet while resting to get rid of this fatigue and feel energized. In addition, it will also provide you with energy for your next workout. Remember, no matter how tired your workout is, you still can't sit back and feel energized. Remember the promises you made with your body at the start of your workout. However, on the third day of your 7-day training plan, you don't need to train hard. It's just about rolling and stretching.
With rolling and stretching, your metabolic rate will improve, which is essential for losing weight. In addition, when you do this stretch, your body uses energy. Energy consumption is the other name for burning calories. You should keep moving for the third day and never stay on the couch. You will need to do this:
Walk
Do things that require energy, including cleaning and washing.
Try to make a plan, like making 1200 steps
Move while talking on the phone.
By doing so, you will keep your body in a state of movement and the muscles in your body will feel more energetic and open for the exercise of the next day. You will be able to squat better and stay in the isometric Y position for longer periods.
4. Day 4 - Training day:
It is the fourth day of his training and as he had just made movements on the third day, it is the moment to get stronger and to train hard. In fact, you have nothing to do, repeat all the movements of DAY ONE. This is your fourth day plan in a 7 day weight loss training plan.
5. Day 5 - Fitness with friends:
On the fifth day of your 7-day training plan, you are now much stronger for trying group exercises. You can call your friends or join an indoor cycling studio club. Booking is very simple and inexpensive when you do it in a group. You can also become a member of the Boot Camp class, as you are now ready to follow the models of the Boot Camp class. Don't be nervous When you train in a group, you will learn how much resistance you need to get more or how you train better than the rest of the participants.
6. Day 6 - Repeated day:
Again, go back to the difficult plan you developed on the first and fourth day of your 7-day training plan. Do not cheat and try to do more repetitions between exercises and try to increase the number of sessions.
7. Day 7 - Repeated day:
Rest day, cheat day, happy day or vacation, whatever the name. This is the seventh day of your 7-day training plan that you can spend with your family and give your body restful sleep for as long as you want. This is your day of rest. However, I suggest that at night, try to walk to remind your body of the exercises you did the rest of the week. However, this is not necessary.
Conclusion:
A 7-day training plan does not mean that it is a single week. You should follow this routine to maintain a beautiful figure and better body shape. Also, if you don't see any noticeable difference in your form after this week, don't worry. This can be on the weight loss plateau. Therefore, you need more time and strength to repeat this 7-day training plan for more weeks. In addition, you should also change your diet and avoid eating hamburger junk food and drinking soda. Eat fresh whenever you want. At first it will be difficult, but after three weeks you will feel that you were born to choose this healthy lifestyle.
All of this should be patient enough to follow the exercise routine. Weight loss is not just a 7 day workout plan, but a complete lifestyle in which you will need to continually develop. Try to maintain an active and healthy lifestyle.
Day Workout Plan for Weight Loss , Day Workout Plan , Weight Loss , Workout Plan , Workout ,
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