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A 7-Day Workout And Fitness Plan For All

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 and to give you the energy to be able to complete the exercise routines. You are welcome to eat lots of fresh vegetables, especially on your salads as these will help fill you with fiber and extra needed water. Beverages should be limited to water, coffee with minimal sweetener and no cream, and sugar-free iced or hot teas.

Day 1
Encouragement: Have fun today! Try out the exercise and enjoy your food. Tell yourself this is the first day, and you can do it.

Tip: Today will feel like a breeze since it is your first day. Don’t overdo things though. Work on having a correct form with not too much weight and make sure to hydrate appropriately.

Morning Routine: Pushups (3 sets of 10-15 reps), Jumping Jacks (3 sets of 10-15), standing squats (3 sets of 10-15). First thing in the morning, complete one set each of these exercises for a total of 3 sets each altogether, for example, 1 set of pushups, 1 set of jumping jacks, 1 set of squats, and repeat. This will get your body warmed up and your blood pumping. It is suggested that you complete these exercises right before or right after your morning shower.

Morning Meal: 3 egg whites with mushrooms and spinach, 1 slice whole-grain toast, 1 cup of coffee with either 1 tsp of sugar or 1 package of sweetener, 1 cup of skim milk

Snack: 1 cup of nonfat plain Greek yogurt, 1/2 cup of blueberries, 1 tsp. of honey (optional), 1 tbsp. almond slivers
Afternoon Routine: 20-30-minute walk/jog/run or cardio of some sort that gets your heart rate into the metabolic state. This could also include jump roping, using the fitness machines, or attending a fitness class.

Afternoon Meal: 2 Cups of spinach and kale mixed together, 1 6 oz chicken breast, top with your choice of veggies such as cucumber slices, cherry tomatoes, zucchini slices, carrots, etc., 1 tablespoon low-fat dressing (balsamic, vinegar and oil, fat-free, etc.). Beverages can include sugar-free iced tea, hot tea, and water.

Snack: Six baby carrots, 2 tablespoons of hummus, 1 cup of coffee (optional) with either 1 tsp sugar or 1 package of sweetener (optional)

Evening Routine: 10-minute warmup (walking on treadmill, using the exercise machines, jogging, etc.), Bench Press 3-4 sets of 10 reps, incline dumbbell press (2 sets of 10 reps), Dumbbell Flies (3 sets of 10 reps), In-and-Out Sit Ups (3 sets of 10 reps), Plans (3 sets of 20 seconds). Between each set of reps, rest for 30 seconds.

Evening Meal: 4-6 ounces Grilled Salmon, 1 cup whole grain rice, 1 cup diced cantaloupe, 1/2 cup raspberry sorbet (feel free to add spinach or vegetables to the rice or salmon)

Snack: Apple with 1 tbsp. Peanut Butter
Water Count (8oz each) 1 2 3 4 5 6 7 8 9 10

Day 2
Encouragement: You made it through day one making you a rock star! Today, keep up the energy and try your hardest to eat all the food for each meal and snack. Likewise, you may need to stretch but that is a great sign because it means you are working those muscles.

Tip: As stated above, try to eat all the food on your menu. You want your body to think that it is going to get all the food it needs without needing to store fat—essentially, you are convincing it to burn fat. Since you are likely to be sore, try to find times to stretch today and take your time with your exercises, especially the evening routine. Keep focusing on form and drinking lots of water.

Morning Routine: Burpees (3 sets of 10-15 reps), Crunches (3 sets of 10-15 reps), Bicycle Crunches (3 sets of 10-15 reps). Perform these in the same way that you did the exercises during the Day 1-morning routine.

Morning Meal: 1/2 cup of oatmeal, 1/2 cup blueberries or raspberries, 1 cup low-fat milk, 1 tsp maple syrup or Agave nectar (optional), 1 cup of coffee with 1 tsp sugar or 1 packet of sweetener (optional)

Snack: 1 hard-boiled egg with 1 tsp hot sauce (optional) or a dash of salt and pepper

Afternoon Routine: 20-30-minute walk/jog/run or cardio of some sort that gets your heart rate into the metabolic state. This could also include jump roping, using the fitness machines, or attending a fitness class. Remember to get your heart rate up to your metabolic rate and work to keep it there.

Afternoon Meal: Large romaine salad (about 2 cups), 6 ounces grilled chicken, celery, mushrooms, 2 tbsp. low-fat cheese, 1 tbsp. low-fat dressing (as listed above), feel free to top the salad with other veggies to your liking.

Snack: 1/2 cup vanilla yogurt (fat-free), 1 apple (sliced), 1 tbsp. chopped walnuts

Evening Routine: 10-minute warmup (walking on treadmill, using the exercise machines, jogging, etc.), Barbell squats (3 sets of 10 reps), Barbell Lunge/Weight Lunge (3 sets of 10 reps), Lying Leg Curl (3 sets of 10 reps), Seated Leg Curl (3 sets of 10 reps), Calf Raises (3 sets of 10 reps), Side plank raises (3 sets of 10 reps), Leg Raises (3 sets of 10 reps).

Evening Meal: 4-6 ounces of grilled or sautéed shrimp (cook in 1 tsp olive oil with 1 tsp chopped garlic), 1 steamed artichoke (with salt and pepper), 1/2 cup of couscous (whole wheat with an optional: 2 tbsp. diced bell pepper), ¼ cup garbanzo beans, 1 tbsp. fat-free honey mustard dressing.

Snack: 1 stick fat-free mozzarella string cheese

Water Count (8oz each) 1 2 3 4 5 6 7 8 9 10

Day 3
Encouragement: You may start to feel like you’re dragging today whether that is because of your muscles, you feel generally tired, or whatever else. Know that this is completely normal for midway through your week. Your body does not want to be worked too hard (especially if it is out of the ordinary). Just remind yourself that you’re doing an awesome job and look at your goals to refocus yourself.

Tip: Focus on your goals today. Remind yourself what are the obstacles that you face when working towards your goals. Think about how your body and mind feel and assess if these may be some of those obstacles.

Morning Routine: Stretching Routine/Yoga: This morning, since you’ve had two full days of working out most of the muscles in your body, you should aim to do a 10-15-minute stretching routine or yoga this is a great way to relax your muscles but still get your metabolism working. You can easily search the internet for “15-minute morning stretching routine,” or “15- minute morning yoga routine,” and find thousands of options such as this one, https://www.youtube.com/watch?v=T0_X02wY6YI.

Morning Meal: 1 whole grain English muffin OR 1 slice of whole grain toast, 1 tbsp. peanut or almond butter, 1 tbsp. fat-free jam, 1 hard boiled egg, 1 cup of honeydew, 1 cup of skim milk, 2 slices of turkey bacon, 1 cup of coffee with 1 tbsp. of sugar or 1 packet of sweetener (optional).

Snack: 1 cup low-fat yogurt (plain or vanilla), 1/2 cup sliced strawberries, 2 tbsp. granola or muesli.

Afternoon Routine: 20-30-minute walk/jog/run or cardio of some sort that gets your heart rate into the metabolic state. This could also include jump roping, using the fitness machines, or attending a fitness class. Remember to get your heart rate up to your metabolic rate and work to keep it there.

Afternoon Meal: Roast Beef OR Grilled Chicken Lettuce Wrap, 3 medium tomatoes, 1 tsp horseradish, 1 tsp Dijon mustard, 1/2 cup lentils or pinto beans, 1 tbsp. light dressing (Caesar is recommended but the dressing is optional).

Snack: 2 tbsp. guacamole, 8 baked or blue corn chips, 1 cup of sweetener (optional)

Evening Routine: 10-minute warmup (walking on treadmill, using the exercise machines, jogging, etc.),
Evening Meal: 4-6 ounces halibut (grilled in light oil), 1/2 cup sautéed mushrooms in light oil, ¼ cup yellow onion sautéed in light oil, 1 cup of green beans (can be sautéed too), 1 cup of arugula, cherry tomatoes, 1 tbsp. light dressing, 1/2 cup unsweetened applesauce with ¼ cup fat-free vanilla yogurt.

Snack: 1 apple with 1 tbsp. peanut or almond butter

Water Count (8oz each) 1 2 3 4 5 6 7 8 9 10

Day 4
Encouragement: It’s OK at this point to tell yourself you only have three days left (while secretly in your head reminding yourself only 3 days of this program). You’ve done great the past three days. Think of how your focus has improved, how your mood has improved, how you are sore (in a good way) and keep pushing through.

Tip: Because your muscles are sore, focus intensely on form today. This may mean that you need to lower the weight or you will take more time to get the reps.

Morning Routine: Burpees with High Knee Jump (3 sets of 10 reps), Side twists (3 sets of 10 reps), Mountain Climbers (3 sets of 10 reps).

Morning Meal: Breakfast burritos made with 4 scrambled egg whites, 2 tbsp. diced red bell peppers, 2 tbsp. salsa, 1 tbsp. diced onions, 2 tbsp. low-fat cheese, 1 tsp fresh cilantro, ¼ cup refried black beans (fat-free), all wrapped in a whole wheat tortilla (you can choose either medium or large), 1 cup of skim milk, 1 cup of coffee with 1 tsp sugar or 1 packet of sweetener (optional)

Snack: 1 stick of fat-free mozzarella cheese made with skim milk, 1 cup of grapes (red or green)

Afternoon Routine: 20-30-minute walk/jog/run or cardio of some sort that gets your heart rate into the metabolic state. This could also include jump roping, using the fitness machines, or attending a fitness class. Remember to get your heart rate up to your metabolic rate and work to keep it there.

Afternoon Meal: Grilled turkey burger in a lettuce wrap or on top of a salad of 1 cup spinach, 1 cup kale, cherry tomatoes, 2 tsp Parmesan cheese, 1 tbsp. light dressing.

Snack: 1 pear, 1/2 cup fat-free Greek yogurt with 2 tbsp. almond slivers

Evening Routine: Wide-arm pushups (3 sets of 10 reps), Closed-arm pushups (3 sets of 10 reps), Overhead Dumbbell Extension (3 sets of 10 reps), Triceps press (3 sets of 10 reps), Triceps kickbacks

Evening Meal: Large mixed green salad, 4-6 ounces of the sliced chicken breast, lightly sautéed asparagus, 2 tbsp. parmesan cheese, 1 tbsp. olive oil, 1 tbsp. balsamic dressing.

Snack: 1 large pear, 1/2 cup fruit sorbet

Water Count (8oz each) 1 2 3 4 5 6 7 8 9 10

Day 5
Encouragement: “I think I can! I think I can!” This is your mantra for the day. You’ve completed four days of a harsh diet change and extreme increase in exercise and should be proud.

Tip: Keep up your water intake and address any sore muscles by stretching and/or taking a nice long Epsom salt bath. The worst thing you can do at this point is not complete any of the exercises, so if that means decreasing the weight or taking more time, then opt for that over skipping them altogether.

Morning Routine: Pushups (3 sets of 10-15 reps), Jumping Jacks (3 sets of 10-15), standing squats (3 sets of 10-15). First thing in the morning, complete one set each of these exercises for a total of 3 sets each altogether, for example, 1 set of pushups, 1 set of jumping jacks, 1 set of squats, and repeat.

Morning Meal: Omelette with three large scrambled egg whites, 1/3 cup diced mushrooms, and onions, 2 tbsp. low-fat cheese, 2 tsp pesto (optional), 2 tbsp. salsa (optional), 1/2 cup of fresh raspberries, 1 slice of whole grain toast, 1 cup of skim milk, 1 cup of coffee with 1 tsp sugar or 1 packet of sweetener (optional).

Snack: 1/2 cup low-fat, unflavored Greek yogurt, 1/3 cup blueberries, 1 tbsp. ground flaxseed, 1 tsp honey (optional).

Afternoon Routine: 20-30-minute walk/jog/run or cardio of some sort that gets your heart rate into the metabolic state. This could also include jump roping, using the fitness machines, or attending a fitness class. Remember to get your heart rate up to your metabolic rate and work to keep it there.

Afternoon Meal: 4 ounces of sliced turkey, 5 slices of tomatoes, 1 cup arugula, 1 tsp fresh thyme, 1 tbsp. fat-free dressing, 1 orange.

Snack: Smoothie-1/2 cup fat-free yogurt, 1/2 cup skim milk, ¼ cup sliced strawberries,1/2 banana, 1 tsp honey (optional).

Evening Routine: 10-minute warmup (walking on treadmill, using the exercise machines, jogging, etc.), Dead lifts (3 sets of 10 reps), Barbell Row while bent over (3 sets of 10 reps), Bicep curls (3 sets of 10 reps), Back extensions (3 sets of 10 reps), planks (3 sets of 20 seconds), Side hip raises (3 sets of 10 reps).

Evening Meal: 4-6 ounces Pork tenderloin, stir-fried onions, broccoli, bell peppers, and zucchini, 1/2 cup couscous, 5 tomato slices, 1 tsp chopped cilantro, 1 tbsp. fat-free dressing.

Snack: 1 medium pear, 1 tsp cinnamon

Water Count (8oz each) 1 2 3 4 5 6 7 8 9 10

Day 6
Encouragement: Almost there!! You are one day away from keeping your commitment to yourself that at times, you didn’t think was possible. Be happy and strong about the choice you’ve made and let it inspire you to work through these last two days.

Tip: You may consider adding a little weight (an extra 2 lbs. for example) or trying to add one extra rep. You’d be surprised how quickly the muscles can heal and strengthen when you are feeding yourself such a healthy diet.

Morning Routine: Burpees (3 sets of 10-15 reps), Crunches (3 sets of 10-15 reps), Bicycle Crunches (3 sets of 10-15 reps).

Morning Meal: 1 hard-boiled egg with salt and pepper, 1 slice of whole-wheat toast topped with 1 tbsp. peanut or almond butter and 1 medium sliced banana, 1 cup of skim milk, 1 cup of coffee with either 1 tsp sugar or 1 packet of sweetener (optional).

Afternoon Routine: 20-30-minute walk/jog/run or cardio of some sort that gets your heart rate into the metabolic state. This could also include jump roping, using the fitness machines, or attending a fitness class. Remember to get your heart rate up to your metabolic rate and work to keep it there.

Afternoon Meal: 2 cups of spinach, 1/2 cup arugula, 2 tomatoes sliced, 1 4-ounce grilled chicken breast, 1-ounce goat cheese, 4 dried, steamed, and sliced figs, 2 tsp olive oil, 1 1/2 Tbsps. almond slivers (optional)

Snack: 1/2 cup raspberries with 1/2 cup fat-free vanilla yogurt
Evening Routine: 10-minute warmup (walking on treadmill, using the exercise machines, jogging, etc.), Barbell press (3 sets of 10 reps), Shoulder press (3 sets of 10 reps), machine shoulder press (3 sets of 10 reps), lateral raises (3 sets of 10 reps), bicycle crunches (3 sets of 10 reps), leg lifts (3 sets of 10 reps).

Evening Meal: 6 ounces of grilled steak slices, 1 medium tomato diced, 1/2 cup shredded lettuce, 2 tbsp. fat-free cheese, 2 tbsp. salsa, 2 medium wheat tortillas.

Snack: 1 orange

Water Count (8oz each) 1 2 3 4 5 6 7 8 9 10

Day 7
Encouragement: You have made it! Finish out the day strong and modestly reward yourself!

Morning Routine: Yoga/Stretching Routine (as listed above)

Morning Meal: 1/2 cup of oatmeal, 1/3 cup blueberries or raspberries, 1 tbsp. honey (optional), 1 cup of fat-free milk, 1 cup of coffee with 1 tsp sugar or 1 packet of sweetener (optional).

Snack: 1 slice of whole-grain toast with 1 tbsp. peanut butter and 1 medium sliced banana

Afternoon Routine: 20-30-minute walk/jog/run or cardio of some sort that gets your heart rate into the metabolic state. This could also include jump roping, using the fitness machines, or attending a fitness class. Remember to get your heart rate up to your metabolic rate and work to keep it there.

Afternoon Meal: 2 slices of whole wheat toast, 1 tbsp. fat-free mayo, 4 slices of turkey bacon, 2 large leaves of lettuce, 1 medium tomato slices, 1 medium orange.

Snack: 1 green bell pepper, 3 tbsp. hummus

Evening Routine: 10-minute warmup (walking on treadmill, using the exercise machines, jogging, etc.), barbell curl (3 sets of 10 reps), hammer curl (3 sets of 10 reps), concentration curl (3 sets of 10 reps), preacher curl (3 sets of 10 reps), planks (3 sets of 10 reps), side hip raises (3 sets of 10 reps).

Evening Meal: Quinoa bowl with black beans-1/2 cup quinoa, ¼ cup fat-free black beans, 1 sliced avocado, 3 Tbsp. salsa or Pico De Gallo, 2 tbsp. freshly chopped cilantro.

Snack: 1 cup of fruit sorbet

Water Count (8oz each) 1 2 3 4 5 6 7 8 9 10

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