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    3kg in 7 Days Plan

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    6xzwb78n8w

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    3kg in 7 Days Plan

    Uploaded by

    6xzwb78n8w
    1 views3 pages

    Original Title

    3kg_in_7_days_plan

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    Copyright:

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    1 views3 pages

    3kg in 7 Days Plan

    Uploaded by

    6xzwb78n8w

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 3

    Blueprint to Lose 3kg in 7 Days

    Day-by-Day Plan

    Day 1-7: Diet Plan

    1. Caloric Deficit:

    - Aim for 1200-1500 calories per day based on your activity level.

    - Prioritize protein intake to maintain muscle mass and accelerate fat burning.

    - Divide your meals into 3 main meals and 1 snack.

    2. Meal Composition:

    - Breakfast (30% of daily calories): Protein smoothie, 2 boiled eggs.

    - Lunch (40% of daily calories): Grilled paneer or tofu with veggies.

    - Snack (10% of daily calories): 1 handful of nuts or fruit.

    - Dinner (20% of daily calories): Green salad with grilled paneer/tofu, 1 bowl of clear soup.

    3. Hydration:

    - Drink 3-4 liters of water daily.

    - Green tea or black coffee can be consumed.

    - Avoid sugary drinks, alcohol, and fruit juices.

    4. Avoid:

    - High-carb and high-fat foods.

    - Processed foods and late-night snacking.

    Day 1-7: Workout Plan


    1. Focus on HIIT:

    - Perform 30-45 minutes of HIIT daily.

    - Example circuit: burpees, squats, push-ups, mountain climbers.

    2. Weight Training:

    - 3 days of weight training targeting different muscle groups.

    3. Daily Walk:

    - Aim for 10,000 steps every day.

    4. Ab Exercises:

    - Include core work 2-3 times during the week.

    Day 1-7: Lifestyle and Supplementation

    1. Sleep:

    - Get at least 7-8 hours of sleep each night.

    2. Supplements (optional):

    - Whey protein, L-Carnitine, CLA, Green tea extract, Electrolytes.

    3. Stress Management:

    - Practice yoga, meditation, or breathing exercises.

    Additional Tips:
    - Intermittent fasting (16:8).

    - Track progress by weighing yourself daily.

    - Stick to your meal and workout plan for the entire week.

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