Based on the weight loss calorie calculator³, to drop 1 kg of body weight in 6 days, you need to make a daily calorie shortage of about 770 calories. This means that you need to eat less calories than you use through your body functions and physical movements. You can do this by eating a balanced diet and doing regular exercise.
Some basic rules for a healthy diet are:
- Eat more fruits, vegetables, whole grains, lean protein, and healthy fats.
- Stay away from processed foods, added sugars, refined grains, trans fats, and alcohol.
- Drink lots of water and keep hydrated.
- Eat smaller servings and don’t miss meals.
- Pick low-calorie snacks and drinks.
- Track your calories and check your progress.
Some basic rules for a regular exercise routine are:
- Try to do at least 150 minutes of moderate-intensity aerobic exercise per week, such as fast walking, jogging, cycling, or swimming.
- Do at least two sessions of strength training per week, such as lifting weights, doing push-ups, or using resistance bands.
- Change your workouts and try different activities to challenge your muscles and avoid boredom.
- Warm up before and cool down after each session.
- Rest and recover between workouts and don’t overtrain.
Here is an example of a 6-day gym workout plan for weight loss, based on the article by Murshid Akram². You can change it according to your fitness level and choices.
Day 1: Push (Chest, Shoulders, and Triceps)
- Bench press: 4 sets of 8-12 reps
- Incline dumbbell press: 3 sets of 10-15 reps
- Dumbbell fly: 3 sets of 12-15 reps
- Shoulder press: 4 sets of 8-12 reps
- Lateral raise: 3 sets of 12-15 reps
- Triceps pushdown: 3 sets of 15-20 reps
- Overhead triceps extension: 3 sets of 15-20 reps
- HIIT cardio: 15 minutes
Day 2: Pull (Back and Biceps)
- Lat pulldown: 4 sets of 8-12 reps
- Seated cable row: 3 sets of 10-15 reps
- One-arm dumbbell row: 3 sets of 12-15 reps
- Barbell curl: 3 sets of 15-20 reps
- Hammer curl: 3 sets of 15-20 reps
- Preacher curl: 3 sets of 15-20 reps
- HIIT cardio: 15 minutes
Day 3: Legs (Quads, Hamstrings, and Calves)
- Squat: 4 sets of 8-12 reps
- Leg press: 3 sets of 10-15 reps
- Leg extension: 3 sets of 12-15 reps
- Romanian deadlift: 4 sets of 8-12 reps
- Leg curl: 3 sets of 12-15 reps
- Calf raise: 4 sets of 15-20 reps
- HIIT cardio: 15 minutes
Day 4: Rest or Active Recovery
- Do some low-intensity activities, such as walking, stretching, yoga, or swimming, to keep your blood flow and mobility.
Day 5: Push (Chest, Shoulders, and Triceps)
- Repeat the same exercises as day 1, but with different variations
Reports: