7-Day Flat Belly Workout Plan to Lose 10 Pounds


7 Day Workout Plan To Lose Weight For A Flat Stomach

Some people never need to lose a pound; they are naturally thin, fine and toned.

They eat what they want, when they want – they were just born with an amazing metabolism and amazing genes, staying slim is effortless!

Unfortunately, they are in the minority and most people have to work hard to maintain a slim figure and tense, toned muscles.

Losing weight and staying slim is not easy, there is temptation everywhere, and not everyone likes strenuous exercise.

With this in mind, what can you do to lose weight effectively and with minimal pain and disruption?

We asked a trainer what can be done in a week to lose weight steadily and here it is.

This plan will help you slowly drop one to two pounds per week and it really is the best way to get rid of fat.

Emergency diets are very bad for you, they wreak havoc on skin, hair and nails, they deplete energy levels and initially the weight that comes off is just water loss .

Keep on a crash diet and your metabolic rate will not work at its peak, so as soon as you start eating properly, you will gain weight (and maybe even more weight than before).

Day 1 – Monday (Legs)

7 Day Workout Plan To Lose Weight For A Flat Stomach

Start the week fresh.

Get a good night’s sleep on Sunday night to keep your energy levels high.

It will also help jump-start your metabolism.

Make sure you eat a healthy breakfast, unsweetened porridge or scrambled egg whites on a piece of wholegrain (unbuttered) toast, freshly squeezed juice, and a cup of green tea (great for burning fat. ).

Then wait half an hour and get some exercise!

Start with some cardio.

If you’re a beginner, brisk walking for 20 minutes is great cardio workout, but regardless of your level, you need to increase your heart rate.

Then add some weight training for the lower body.

You should try repetitions of squats, lunges, leg lifts, jumps, and burpees.

Do ten of each and repeat. Remember to drink water to rehydrate yourself and eat a healthy diet for the rest of the day; avoid sugar, saturated fat, and don’t overload carbohydrates.

Day 2 – Tuesday (breast)

7 Day Workout Plan To Lose Weight For A Flat Stomach

Again, start the day with a good breakfast and do at least 20 minutes of cardio.

The second day focuses on your chest.

These exercises are led by repetition, so do 15 of each three times in one session: plank, push ups, push ups (press the position up, then lower each arm to the elbow and push back up), single arm chest press (with weight), bridge, chest press bridge, single arm press ups.

For the rest of the day, eat healthy, be sure to choose healthy snacks and if you can, walk instead of taking the bus / use the elevator or escalator to boost your cardio.

Day 3 – Wednesday (HIIT)

7 Day Workout Plan To Lose Weight For A Flat Stomach

Today is HIIT training.

HIIT stands for high intensity interval training and that is exactly what it is.

It is a series of exercises performed in rapid succession and interspersed with short pauses of 30 seconds to one minute.

Start your day with a good breakfast that is neither fat nor high in sugar, then follow a HIIT workout.

As an example, try this workout:

  • 30 seconds of jumping with a skipping rope
  • 30 seconds of rest
  • 30 seconds of jumps
  • 30 seconds of rest
  • 30 seconds of jump-squats
  • 30 seconds of rest
  • 30 seconds of sit-ups
  • 30 seconds of rest
  • 30 second step
  • 30 seconds of rest
  • 60 second plank
  • 30 seconds of rest
  • 30 seconds of burpees
  • 30 seconds of rest

Repeat (remember to stay hydrated)

Then make sure you eat well for the rest of the day, and try to factor in extra walking wherever you can.

Day 4 – Thursday (rest)

7 Day Workout Plan To Lose Weight For A Flat Stomach

Enjoy another great breakfast to start your day and be sure to drink plenty of water to keep you hydrated; it is either a rest day or a “rest” day.

You can still exercise, but soften your body to allow adequate recovery.

Yoga is a good exercise today, and it’s great for promoting a leaner, stronger, and more toned physique.

Alternatively, you can go for a swim or take a long walk.

Don’t use today as an excuse to fill up on empty calories, you should always aim for a balanced diet without sugar or overloading carbohydrates.

Always drink plenty of water.

Day 5 – Friday (upper body)

7 Day Workout Plan To Lose Weight For A Flat Stomach

Back to work!

Start with a good breakfast and hydrate your body before doing your cardio.

These are the arms and upper body.

You can jog, run, or briskly walk, but try adding small weights to make your arms work out more.

After returning from a 20-minute cardio session, start your weight training.

This is a four-lap circuit, so you repeat it four times for best results:

  • Press ups (ideal for arms and chest) x 12
  • Bicep curls (hold weights in either hand and bend arms from elbow up) x 12
  • Plank (60 seconds)
  • Ceiling weights (using the same arm weights, hold your forearms to the side so that there is a 90-degree angle between your elbow and your forearm, then lift the weights above your head and gently bring your arm back to the 90 degree x 12 position
  • Stand up and place a band under each foot, with the top of the band wrapped around your wrists. Then lift the band as high as you can (with an elbow in your elbow) and back down again x12

Eat well for the rest of the day and drink plenty of water to stay hydrated.

Day 6 – Saturday (Circuit Training)

7 Day Workout Plan To Lose Weight For A Flat Stomach

After a healthy and nutritious breakfast and after hydrating your body, switch to circuit training.

This type of workout can be any circuit workout in your gym or find a local class.

Alternatively, Pilates is a good, powerful workout that will help tone up all over.

You’ll want to do sit-ups (sit-ups or crunches), leg raises (lie on your back and lift one leg as high as possible, then lower slowly but not touching the floor – repeat 10 times then switch legs ), plank (good for all workouts), push-ups, leg bikes, leg extensions (lie on the floor, keep your knees on the floor with your arms, then stretch your legs out in front of you but low without touching the floor at the same time, stretch your back so that it is slightly raised from the floor).

All of these exercises should be repeated 10 times each.

You should also factor in a little cardio, to stimulate fat burning and eat well for the rest of the day, while staying hydrated.

Day 7 – Sunday (return)

7 Day Workout Plan To Lose Weight For A Flat Stomach

After a good breakfast and rehydrating your body, you will focus on your back!

Start with 20 minutes of your chosen cardio, then using some weights, it’s time to work out:

  • Deadlifts x 10
  • Inverted Butterfly x10
  • Upper back lift x 10
  • Full board 60 seconds
  • Side plank 30 seconds per side
  • Row of Renegades (a combination of pressing up while holding small arm weights, lifting one arm off the ground, replacing and lifting the other arm off the ground) x 10 each arm

Then take a break!

Eat well all day, stay hydrated, and congratulate yourself on a brilliant week of exercise.

You should start to see real results, especially if you continue on this diet.





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