How to ACTUALLY Lose Weight in 7 Weeks

How to ACTUALLY Lose Weight in 7 Weeks

As the new year started, for most of us, the motivation to lose weight is on a high drive and with the number of pounds we all gained during this the festive Shaadi season, it is bound that get back on a fit and healthy track.

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We all look or quick measures and shortcuts when we want to lose weight. However, it should be kept in mind that one should lose weight in a healthy manner.

There are many crash diets and rigorous work videos that are present when it comes to weight loss. There are effective on the surface but, eventually, you put on the same, or sometimes more, amount of fat after you’ve let go and gone easy on your diet and work out.

Before beginning to understand how to lose weight in a healthy manner, it is essential and important you understand the science behind weight loss and staying fit.

How To Make Losing Weight in 7 Weeks Possible:

The first and foremost thing before you build your work out routine and diet plan is to focus on a few pointers and keep them in noted in your memory so you maintain a healthy weight and don’t suffer the consequences. Remember, staying fit and healthy should be the main priority. Being skinny by overworking-out and not eating at all is not healthy.

  • Focus on losing fat and not just weight.
    • If you feel that your weight isn’t going down, it could be the water weight present and your inches and measurement must have shrunken down.
  • Watch what you eat:
    • Some people are affected by carbs and some are affected by oily, fried, and processed food. It is a smart idea to find out what suits your body first.
  • Know much weight you should lose:
    • It is a wise idea to calculate your BMI through online calculators available on various websites and work according to them to see how much you weight you should lose
  • Eat fewer calories than you burn:
    • If you want to actually lose weight, then you have to burn more calories than you eat. Thus, you should focus on burning at least 1000+ calories with a workout that is combined with intense cardio and clean eating.
  • Focus on Strength Training:
    • Most people believe that strength training, i.e, weight lifting is only important when you want to gain muscles and gain weight, however, it is a big misconception as according to research, people who used strength training to lose weight actually lost weight extra fat for a longer run.
  • Check for underlying medical conditions first:
    • Weight gain can also occur as an adverse reaction to certain medication or hormonal imbalances reasons. For eg. Hypothyroid can cause weight gain and halt weight loss according to your plan. Thus, you would need to check with a specialist before planning a weightloss routine for yourself.

The 7 Week Work Out Plan

  • Start your day with a detox drink such as Ginger Lemon Tea.
  • Eat lots of green, leafy vegetables
  • Avoid sugar in any form
  • Focus on your Micronutrients
  • Intake healthy fats
  • Increase your protein intake and avoid too much carbs.
Week 1 ·  Intermittent running for 20 minutes at the beginning of the day ending with 5 minutes jump ropes
 
Work out in the middle of the day:
·       10 Knee Hugs
·       10 Jumping Jacks
·       10 Burpees
·       10 Squats
·       10 Squat + Curl with Dumbbells.
·       10 Push-Ups.
·       10 Dumbbell Row + Fly.
·       10 Bench Step Ups.
·       Rest on Sunday!
Week 2 ·  Intermittent running for 20 minutes at the beginning of the day ending with 5 minutes jump ropes
 
Work out in the middle of the day:
·       15 Knee Hugs
·       15 Jumping Jacks
·       15 Burpees
·       15 Squats
·       15 Squat + Curl with Dumbbells.
·       15 Push-Ups.
·       15 Dumbbell Row + Fly.
·       15 Bench Step Ups.
·       Rest on Saturday!
Week 3 ·  Intermittent running for 25 minutes at the beginning of the day ending with 7 minutes jump ropes
 
Work out in the middle of the day:
·       20 Knee Hugs
·       20 Jumping Jacks
·       20 Burpees
·       20 Squats
·       20 Squat + Curl with Dumbbells.
·       20 Push-Ups.
·       20 Dumbbell Row + Fly.
·       20 Bench Step Ups.
·       Rest on Sunday!
Week 4 ·  Intermittent running for 25 minutes at the beginning of the day ending with 7 minutes jump ropes
 
Work out in the middle of the day:
·       25 Knee Hugs
·       25 Jumping Jacks
·       25 Burpees
·       25 Squats
·       25 Squat + Curl with Dumbbells.
·       25 Push-Ups.
·       25 Dumbbell Row + Fly.
·       25 Bench Step Ups.
·       Rest on Saturday!
Week 5 ·  Intermittent running for 25 minutes at the beginning of the day ending with 10 minutes jump ropes
 
Work out a variety today to avoid plateu:
·       Do Yoga on Monday & Tuesday
·       Go swimming Wednesday & Thursday
·       Try Kicking Boxing or Pilates on Friday & Saturday
·       Rest on Sunday!
Week 6 ·  Intermittent running for 30 minutes at the beginning of the day ending with 10 minutes jump ropes
 
Work out in the middle of the day:
·       30 Knee Hugs
·       30 Jumping Jacks
·       30 Burpees
·       30 Squats
·       30 Squat + Curl with Dumbbells.
·       30 Push-Ups.
·       30 Dumbbell Row + Fly.
·       30 Bench Step Ups.
·       Rest on Saturday!
Week 7 ·  Intermittent running for 35 minutes at the beginning of the day ending with 10 minutes jump ropes
 
Work out in the middle of the day:
·       35 Knee Hugs
·       35 Jumping Jacks
·       35 Burpees
·       35 Squats
·       35 Squat + Curl with Dumbbells.
·       35 Push-Ups.
·       35 Dumbbell Row + Fly.
·       35 Bench Step Ups.
·       Rest on Sunday!

Bilal Uddin

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