Beginning any lifestyle modification program is always challenging, let alone when the goal is to lose weight, but it is always easier when one has a proper plan to follow to enhance the result. This article will focus on designing an effective 7-day workout plan and will also cover the set of exercises that should be followed, helpful dietary recommendations as well as other changes that should be made in the daily routine. This plan is carefully crafted to assist in attaining the intended fitness objectives productively while using healthy techniques to promote balanced living.
Understanding Your Goals
It is important to establish several goals when dieting to lose weight. Having a goal on why you want to lose weight may range from health reasons, to fit into a dress/designer suit, or to increase your self-esteem, this will help you to work towards achieving the goal and to avoid being discouraged halfway through the goal.
7-Day Workout Plan
Let’s look into a quick 7-Day Workout Plan that could help you with weight loss.
Day 1: You can begin your week with a cardio workout in the morning. Aerobic exercises are just perfect for weight loss and boosting heart health. The workout pattern that can be followed is as follows:
• Begin with a warm-up by doing 10 minutes of brisk walking or jogging.
• Mostly people have a question in mind about ‘’How long should I workout?’’ In the beginning, doing a 30-minute high-intensity workout would be sufficient.
• Stretches are another factor to consider. This is important to cool down your body.
Diet Tip: As you launch yourself into the day ahead, make sure to take a weight-loss food, like oatmeal with fruits for breakfast. Energy-efficient foods such as berries and apples which are good sources of fiber and possess low energy density MUST be included.
Day 2: You can devote your 2nd day towards strength training as it is important and helps in developing strong muscles, which assists in decreasing the rate of metabolism and thus assists in weight loss. The suggested workout pattern could be:
• For warm-up, 10 minutes of light cardio would be helpful.
• Your main workout should revolve around exercises for a specific body part and work on strength training. Similar patterns for different body parts should be followed on other days.
• Relaxing the body with some cool-down exercises would be helpful too.
Diet Tip: Avoid ingredients that are rich in carbohydrates, and add 0-calorie foods for weight loss like carrots, cabbages, and weight-loss fruits.
Day 3: An important aspect of Active Recovery, which shall be implemented as soon as possible, is the focus on Nutrition. Essentially, between two hard training sessions, spend some hours in a more relaxed, intensive yet not taxing mode. Take up activities that put little pressure on joints like walking, yoga, or stretching exercises usually done at the gym, and hit another body part that would require lesser energy investment.
Diet Tip: Consuming black coffee for weight loss early morning will be beneficial. It can help increase your metabolism and receive a daily dose of energy. Also, make sure you take lots of water to avoid dehydration.
Day 4: High-intensity Workouts are effective since they involve a lot of energy expenditure in a very short time.
• Warm-up could revolve around 10 minutes of military exercises like jumping jacks or skipping rope.
• High-intensity workout routine to be followed again. You can include burpees, mountain climbers, and weight training for a specific body part.
• Again, a cooling down session would be helpful.
Diet Tip: Consume a simple Indian diet plan for weight loss which will be a healthy diet rich in low fat, protein, fiber, and vitamin C.
Day 5: The Strength and Cardio Combo is also advantageous as you can do a variety of supersets and combinations. Perform cardio exercises before and after the Muscular Strength exercise to help them effectively burn calories and build muscles at the same time.
• Light warm-up cardio session.
• Perform the main workout using a Kettlebell swing, deadlifts, biking, etc.
• Complete the necessary amount of stretching.
Diet Tip: Begin using weights and include physical activities in daily lives like taking stairs, walking in lieu of lunch breaks, and using short exercises in between.
Day 6: Focusing on the core is also important.
• Warming up with dynamic stretching is important.
• Plan your workout to strengthen the core. Exercises like plank, Russian twists, abs workouts, and leg raises could be helpful.
Diet Tip: Include weight loss food items that are rich in protein and fiber with emphasis on weight loss breakfast. Breakfast may include flavorsome spinach smoothies, tasty Greek yogurt and the perfect.
Day 7: After a hard training session, an adequate amount of rest and recovery is necessary in order to ensure that the muscles recover well.
As much as muscle rest is essential so is rest in general, as muscles also need to recuperate and regain strength. If possible take a rest today and allow your body to recover from the rigorous activities of the previous day.
Diet Tip: For weight loss, consuming jeera water(cumin water) for 15 days would be best. It is known to help in digestion and they say you can lose those extra pounds in as much as fifteen days with Jeera water and on condition of taking a healthy diet and undergoing physical activities.
Following the above 7-day workout plan can ideally help you to get started with your weight loss journey. Before going into any new programs for physical exercise or dieting, seek medical advice.
If you want to stick to the routine of working out for weight loss, you need to integrate proper food habits into your regimen by following this 7-day workout plan for weight loss. Oh, you should realize that consistency is a fundamental component, and perseverance is vital regardless of how slow or fast the results may be. Let’s get started discovering the new and improved you!
