7 Day Workout Routine and Nutrition Plan for Weight Loss

7 day workout routine and nutrition plan for weight loss

Here is the best 7-day workout routine and nutrition plan for weight loss, but please keep in mind that this is a general plan, and you should consult with a healthcare professional before starting any new exercise or nutrition program.

7-Day Workout Routine:

Day 1: Cardio

  • 30 minutes of jogging/running
  • 3 sets of 12 reps of squats
  • 3 sets of 12 reps of lunges
  • 3 sets of 12 reps of push-ups
  • 3 sets of 12 reps of crunches

Day 2: Strength Training

  • 3 sets of 12 reps of deadlifts
  • 3 sets of 12 reps of bench press
  • 3 sets of 12 reps of pull-ups
  • 3 sets of 12 reps of dips
  • 3 sets of 12 reps of bicep curls

Day 3: Rest Day

Day 4: Cardio

  • 30 minutes of cycling
  • 3 sets of 12 reps of leg press
  • 3 sets of 12 reps of step-ups
  • 3 sets of 12 reps of tricep extensions
  • 3 sets of 12 reps of leg raises

Day 5: Strength Training

  • 3 sets of 12 reps of dumbbell rows
  • 3 sets of 12 reps of military press
  • 3 sets of 12 reps of lateral raises
  • 3 sets of 12 reps of calf raises
  • 3 sets of 12 reps of hammer curls

Day 6: Cardio

  • 30 minutes of swimming
  • 3 sets of 12 reps of Bulgarian split squats
  • 3 sets of 12 reps of chest flyes
  • 3 sets of 12 reps of lateral pull-downs
  • 3 sets of 12 reps of planks

Day 7: Rest Day

Nutrition Plan:

A sample 7-day nutrition plan for weight loss might look like this:

Day 1:

  • Breakfast: 2 boiled eggs, 1 slice of whole-grain toast, 1 cup of coffee
  • Snack: 1 apple, 10 almonds
  • Lunch: Grilled chicken breast, mixed greens salad with olive oil and vinegar dressing
  • Snack: 1 small low-fat yogurt
  • Dinner: Grilled fish fillet, steamed vegetables

Day 2:

  • Breakfast: 1 cup of oatmeal, 1 cup of blueberries, 1 cup of coffee
  • Snack: 1 small low-fat cheese, 1 orange
  • Lunch: Grilled turkey breast, mixed greens salad with olive oil and vinegar dressing
  • Snack: 1 small low-fat yogurt
  • Dinner: Baked sweet potato, grilled chicken breast, steamed broccoli

Day 3:

Rest Day

Day 4:

  • Breakfast: 2 boiled eggs, 1 slice of whole-grain toast, 1 cup of coffee
  • Snack: 1 apple, 10 almonds
  • Lunch: Grilled salmon, mixed greens salad with olive oil and vinegar dressing
  • Snack: 1 small low-fat yogurt
  • Dinner: Grilled chicken breast, roasted vegetables

Day 5:

  • Breakfast: 1 cup of oatmeal, 1 cup of blueberries, 1 cup of coffee
  • Snack: 1 small low-fat cheese, 1 orange
  • Lunch: Grilled lean beef, mixed greens salad with olive oil and vinegar dressing
  • Snack: 1 small low-fat yogurt
  • Dinner: Baked sweet potato, grilled fish fillet, steamed asparagus

Day 6:

  • Breakfast: 2 boiled eggs, 1 slice of whole-grain toast, 1 cup of coffee
  • Snack: 1 apple, 10 almonds
  • Lunch: Grilled chicken breast, mixed greens salad with olive oil and vinegar dressing
  • Snack: 1 small low-fat yogurt
  • Dinner: Grilled lean beef, roasted vegetables

Day 7:

Rest Day

It’s important to note that this is just an example of a nutrition plan, and your specific calorie and macronutrient needs may vary based on your age, weight, height, and activity level. Consult with a registered dietitian or a healthcare professional for a personalized nutrition plan.

In conclusion, a well-balanced workout routine combined with a healthy nutrition plan is essential for weight loss. Consistency and dedication are key, and it’s important to listen to your body and make adjustments as needed.