A beautiful figure is the result of proper nutrition and hard training.Fighting excess weight in a week is not easy, but it is quite possible.Excess energy accumulates first in the hips, waist, then in the chest and arms.
The main rule for losing weight is lack of calories.
Calorie intake must not exceed energy expenditure.You need to understand that diet alone will not allow you to lose weight in a week.How to lose weight in a week with exercise?To get a slim figure in a short time you need heavy artillery.And these are special exercises that involve training all muscle groups, such as legs, chest, arms and shoulders.
A great way to lose weight is through a combination of cardio, strength training, and diet.
Cardio exercises.How to lose weight in a week?
Long training sessions in fitness centers often do not lead to the desired result.Muscle mass increases, but fat stays in place.This happens precisely because of the lack of cardio exercises.
Cardio exercises are exercises to lose weight in a week, resistance exercises.They are good for the cardiovascular system and ensure the elimination of extra pounds.
Choose any type of cardio exercise based on your ability and fitness level.
How to lose weight in a week, exercises are given below:
- Running, swimming, cycling, jumping rope.At the same time, the body receives an excellent load.
- An elliptical trainer that simulates walking and running uphill.
- Step aerobics.Using a video recording with a set of ready-made exercises, you can practice at home.How to lose weight in a week?Step aerobics exercises will deal with this.
- Standing.You can make the exercise more difficult by bending and straightening your arms.As a result, you will get a good mood, a boost of energy and excellent digestion.
- Handball, squash, badminton, boxing.Such loads are an excellent source of adrenaline.
- A simple cardio exercise to lose weight in a week.You need to alternately raise your legs 10 times in a row each.Perform 2-3 approaches.
Every workout should start with a warm-up to warm up your muscle mass.It is necessary to end the session with stretching.You should know that the fat burning process begins only 20 minutes after starting training.First, the body warms up and only after 20-25 minutes the weight loss process begins.You can lose weight in a week with exercise using cardio along with strength training.
Strength exercises.How to lose weight in 2 weeks?
Strength training is necessary for rapid and high-quality weight loss in 1-2 weeks.Let's find out why.Unlike cardio training, fat and calories are burned both during and after the session.At the same time, calorie consumption is much higher.
The main benefit of strength training is that it can increase your metabolism for a long time.After conscientious training, the body loses weight even on days when you don't train.
How to lose weight in a week?The exercises should be performed at a fast pace.You need to do at least 15 repetitions in one approach to burn calories.Feel free to use any strength exercises in your weight loss program, such as lunges, squats, various rows and presses, push-ups, and so on.
- Squats.Feet should be shoulder width apart, hands behind head.Your feet should be on the floor.You need to squat as low as possible.Keep your back straight without leaning forward.Inhale as you squat, exhale as you return to the starting position.This is an exercise for the muscles of the inner thighs and buttocks.
- Lunge on one leg.Keeping your hands at waist level, take a long step with your right foot.Inhale, lower your left knee to the floor.Exhale and return to the starting position.Switch legs.Lunges will reduce the size of your hips and make them slimmer.This exercise can be made more difficult by holding dumbbells in your hands.
- Raise your body.Body position: lying on your back.The legs are perpendicular to the floor, you can bend them at the knees.By lifting the body, we give maximum load to the abdominal muscles.Perform 10 lifts in 3 sets.Increase the number of lifts and the speed of execution.
- Heel touch.Get on your knees.Lower onto your back from this position.Lift yourself up by touching your heels with your hands.This exercise is considered difficult for beginners.
- Exercise "Fan".Lie on the floor, on your back.Arms along the body, legs extended upwards at right angles to the floor.Move your feet across the floor to the right, back to the highest point, then across the floor to the left.How to lose weight in 2 weeks?The exercise must be performed 100 times in a single approach.
Simple advice
We advise you to follow simple rules:
- At each session increase the training time gradually bringing it to 45-60 minutes.
- Add interval training (a combination of strength training and aerobic training) to burn more calories.Don't be afraid of intense training, it's good for your heart.
- Exercise every day for a week, increasing the intensity and varying the exercises.
- Follow a low-calorie diet.Eat foods rich in fiber.It alleviates the feeling of hunger well.The diet should be based on vegetables and cereals: buckwheat, courgettes, cucumbers, brown rice, celery, parsley, apples, seaweed, oranges, legumes.That is, the basis is vegetable salads and cereal porridges.You can fill with vegetable oil.Sour cream and mayonnaise are prohibited!
- Drink more water to speed up metabolic processes.
- Remember one simple rule: it's better to do a short workout than not to do it at all.
- Learn to relax.It has been scientifically proven that stressful situations cause fat gain.Under stress, energy is actively consumed by the body.With frequent stress, the body begins to accumulate reserve fat as an additional source of energy.
- During training there should be an increase in heart rate and breathing, but within reasonable limits.
- The number of kilograms lost varies from person to person, so it is difficult to predict the exact figure.
Be realistic, to get a slim body in a week you will have to work hard.In any case, don't get angry and don't give up, the results won't be long in coming.