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 the lack of calories.
Calorie intake should not exceed energy expenditure.You must understand that dieting alone will not allow you to lose weight in a week.How to lose weight in a week with exercise?To get a thin 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 exercises in fitness centers often do not lead to the desired result.Muscle mass increases, but fat remains in place.This happens precisely because of the lack of cardio exercises.
Cardio exercises are weekly weight loss exercises, endurance exercises.They are good for the cardiovascular system and guarantee the removal of extra pounds.
Choose any type of cardio exercise depending on your abilities 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 ready-made set of exercises, you can practice at home.How to lose weight in a week?Step aerobics will combat this.
- Walking.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, racquetball, badminton, boxing.Such loads are an excellent source of adrenaline.
- A simple cardio exercise to lose weight in a week.You should lift your legs alternately 10 times in a row each.Do 2-3 approaches.
Every workout should start with a warm-up to warm up the muscle mass.You must finish the session with a stretch.You should know that the process of burning fat starts only 20 minutes after the start of training.First, the body warms up and only after 20-25 minutes the weight loss process begins.You can lose weight in a week of exercise using cardio along with strength training.
Strength exercises.How to lose weight in 2 weeks?
Strength training is necessary for high-quality and rapid weight loss in 1-2 weeks.Let's understand why.Unlike cardio workouts, fat and calories are burned both during and after the session.At the same time, calorie consumption is much higher.
The main advantage of strength training is that it can increase your metabolism for a long period.After conscious training, the body loses weight even on days when you did not train.
How to lose weight in a week?Exercises should be performed at a fast pace.You should 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, curls, etc.
- Squats.Feet should be shoulder width apart, hands behind the head.Feet should be on the floor.You should sit as low as possible.Keep your back straight without bending forward.Inhale when you sit down, exhale when 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 on your waist, take a long step with your right leg.Inhale, lower your left knee to the floor.Exhale and return to the starting position.Change the leg.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.
- Lifting the body.Body position - lying on the back.The legs are perpendicular to the floor, you can bend them at the knees.By lifting the body, we give the maximum load to the abdominal muscles.Do 10 lifts in 3 sets.Increase the number of lifts and speed of execution.
- Heel tap.Get on your knees.Lower yourself onto your back from this position.Lift up, 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 stretch up at right angles to the floor.Move your feet to the floor to the right, return to the top point, then to the floor to the left.How to lose weight in 2 weeks?The exercise should be done 100 times in one approach.
Simple tips
We advise you to follow simple rules:
- With each session, increase the training time, gradually bringing it to 45-60 minutes.
- Add interval training (a combination of strength training and aerobic exercise) to burn more calories.Don't be afraid of intense workouts, 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 quenches the feeling of hunger well.The diet should be based on vegetables and grains: buckwheat, zucchini, cucumbers, brown rice, celery, parsley, apples, seaweed, oranges, legumes.That is, the basis is vegetable salads and cereal porridges.Can be refilled with vegetable oil.Yogurt and mayonnaise are prohibited!
- Drink more water to speed up metabolic processes.
- Remember a simple rule: it is better to do a short workout than not to do it at all.
- Learn to relax.It has been scientifically proven that stressful situations provoke fat gain.Under stress, energy is actively consumed by the body.With frequent stress, the body begins to accumulate fat in reserve as an additional source of energy.
- Increased heart rate and breathing should be present during exercise, 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, do not get upset and do not give up, the results will not take long to achieve.