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.
Contents
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.
