🗓️ 7-Day Weight Loss Fitness Course + Diet Plan
✅ Course Goals:
Burn fat naturally
Improve metabolism
Build lean muscle
Eat balanced, calorie-controlled meals
Stay sustainable, safe, and realistic
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📍 Daily Structure Overview:
Time Activity
Morning Warm water with lemon / soaked fenugreek or cumin water
Workout 30–45 min (mix of cardio & strength)
Breakfast High protein + fiber
Lunch Balanced carbs + protein + vegetables
Evening Healthy snack + optionally light walk
Dinner Light & protein-rich
Night Herbal tea or warm water
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Day 1 – Full Body Start
Workout:
Warm-up: 5 mins brisk walk or spot jogging
Squats – 3×15
Push-ups (wall/knee) – 3×10
Lunges – 3×12 each leg
Plank – 3×30 sec
Cool down stretches
Diet:
Meal Food
Morning Warm lemon water
Breakfast Oats with fruits + nuts
Lunch Brown rice + dal + salad
Snack Green tea + roasted chana
Dinner Veg soup + multigrain roti + stir fry veggies
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Day 2 – Cardio & Core
Workout:
Jumping jacks – 3×20
High knees – 3×30 sec
Mountain climbers – 3×15
Bicycle crunches – 3×15
Plank – 3×40 sec
Diet:
Include boiled eggs / paneer for protein.
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Day 3 – Lower Body Strength
Workout:
Squats – 4×15
Glute bridges – 3×15
Step-ups – 3×15 each leg
Calf raises – 3×20
Side lunges – 3×12
Diet:
Add horse gram (kollu) soup or dal for lunch.
Dinner: Grilled chicken / tofu + veggies.
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Day 4 – Active Recovery (Light & Stretch)
Workout:
30 min slow walk or yoga
Full body stretching
Deep breathing / pranayama
Diet:
Eat light and detox-friendly:
Meal Food
Breakfast Fruit smoothie (banana, spinach, or apple)
Lunch Vegetable kichdi / moong dal rice
Snack Coconut water / buttermilk
Dinner Clear veg soup or salad with sprouts
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Day 5 – Upper Body + Core
Workout:
Push-ups – 3×10
Tricep dips (chair) – 3×12
Dumbbell rows/water bottle rows – 3×15
Russian twists – 3×20
Plank – 3×45 sec
Diet:
Protein-rich day—add paneer, fish, or lentils.
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Day 6 – HIIT & Fat Burn
Workout (20 min HIIT)
40 sec each + 20 sec rest, 3–4 rounds:
Jump squats
Burpees
Skater jumps
Mountain climbers
Plank to push-up
Diet:
Keep carbs low in dinner. Add salads & soups.
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Day 7 – Reflection + Light Workout
Workout:
30 min brisk walk or cycling
Light stretches
Meditation (10 mins)
Diet:
Balanced meals, avoid sugar & fried foods.
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🥗 Weekly Diet Chart (Simple Overview)
Meal Option 1 Option 2
Breakfast Oats + nuts Sprouts + boiled eggs
Mid-morning Fruit Buttermilk
Lunch Brown rice + dal + veggies Roti + chicken/fish/tofu + salad
Snack Green tea + roasted peanuts Fruit + dry fruits
Dinner Veg soup + roti Grilled paneer/chicken + veggies
Before bed Warm water / turmeric milk Herbal tea
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💧 Hydration
Drink 2.5–3 liters of water daily
Add detox drinks (cucumber, lemon, mint water)
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⚠️ Important Tips
✔ Avoid sugar, fried foods, cold drinks
✔ Sleep 7–8 hours daily
✔ Walk at least 6,000–8,000 steps/day
✔ Track weekly progress (weight, inches, energy level)
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