While a week-long total-body reform and complete overhaul do not exist, a 7-day workout and fitness plan for all that will have you jump-starting your way to successful and long-term improved body composition do. The key to any diet and workout plan is persistence with the spokes on the key being good form, consistent reps, a good diet, and lots of water. The first three weeks of any diet are crucial and the first week itself can make or break you on the way to starting a good habit. Therefore, consistency is the name of the game. We’ve compiled a complete 7-day workout and fitness plan for you with step by step instructions, tips, and encouragement for along the way.
A Few Tips to Begin With
1. Prepare yourself.
This means preparing both mentally and physically. For your seven-day commitment to work, you need to commit to it with your whole mind and body. Admit to yourself that it isn’t going to be easy, but it is something you can do. Set a goal for yourself each day and for the end of the week. Tell yourself that you may not see huge differences by the end of those seven days, but you are laying a strong foundation.
Preparing also means that you may need to make some changes to your schedule or plan appropriately so that you will follow through with the diet and workout. Plan to go grocery shopping and prep food for the week on a day when you have time. Take time to write out your schedule so you can find appropriate exercise times around your busy schedule. These should be times that you can’t make excuses. If you have a family, prepare them as well letting them know that for this week, you are committed to your exercise and diet schedule.
2. Determine where you are going to exercise.
If you have access to a gym, that is great. If you do not, you will need to plan to exercise at home which may mean buying the necessary equipment or ensuring you have something at home with which to perform the exercises. You can also consider asking your local gym for a free 7-day membership or trial. Several offer promotional trials.
3. Keep your goals and focus in mind.
It takes twenty-one days to make a habit but only one to break it. Psychologists and therapists will tell you that when you write down your goals and put them in a visible place, you are more likely to pursue them, especially when it becomes difficult to do so. When you really want that ice cream or don’t feel like you can do that last rep, think of your goals, smile, breath, and stay focused.
The exercises and diet in this 7-day rapid weight loss program are designed to go hand-in-hand to help you gain muscles and flatten your tummy in 7 days. If possible, try not to substitute unless otherwise instructed. You will see that each day has an encouragement, a tip, a diet plan, and exercises for the morning, evening, and night. Although this may seem difficult, rapid weight loss requires keeping your metabolism boosted and this can only be done by eating a good diet throughout the day in tandem with exercises.
Meals and snacks should be as evenly spaced out as possible with about 2 hours between each. With the gym routines involving weights, a good rule of thumb is that you should have enough weight to be challenging but not severely difficult. If you can’t finish the final set of reps, that is alright as several trainers suggest that taking your muscles to the point of failure will build them the best. It is also more than appropriate to use lighter weights and be able to finish all the reps. Taking muscles to failure will build reps while using lighter weights will tone. Either way, be sure to focus on form and exercising the muscle from both angles. This means that you do the repetitions slowly both up and down.
You may also notice that you will be eating a lot of food. This is necessary for both your metabolism …