A beautiful figure is the result of proper nutrition and intensive 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.
Caloric intake should 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 sport?To get a slim figure in a short time, you need heavy artillery.And these are special exercises that include training all muscle groups, such as legs, chest, arms and shoulders.
A great way to lose weight is to combine cardio, strength training, and diet.
Cardio exercises.How to lose weight in a week?
Long exercise sessions in fitness centers often do not lead to the desired result.Muscle mass increases, but fat remains in place.This happens precisely due to a lack of cardio exercises.
Cardio exercises are exercises to lose weight in a week, endurance exercises.They are good for the cardiovascular system and guarantee the elimination of extra pounds.
Choose any type of cardio exercise based on your abilities and fitness level.
How to lose weight in a week, exercises are given below:
- Run, swim, bike, jump 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 exercises will solve this problem.
- Walk.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 alternately raise your legs 10 times in a row each.Make 2-3 approaches.
Each workout should begin with a warm-up to warm up the muscle mass.You should end the session with stretching.You should know that the fat burning process begins only 20 minutes after the start of training.First of all, the body warms up and only after 20-25 minutes does the process of losing weight begin.You can lose weight in a week by exercising using cardio and 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 see why.Unlike cardio training, fat and calories are burned during and after the session.At the same time, calorie consumption is much higher.
The main benefit of strength training is that it can boost your metabolism over a long period of time.After careful 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 need to do at least 15 repetitions in one go to burn calories.Feel free to use any strength exercise in your weight loss program, such as lunges, squats, various rows and presses, backbends, etc.
- Squats.Feet should be shoulder-width apart, hands behind your head.Feet should be on the ground.You should 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.
- Lunges on one leg.Keeping your hands at your waist, take a large step with your right foot.Inhale, lower your left knee to the floor.Exhale and return to the starting position.Change legs.Slits will reduce the size of your hips and make them look slimmer.This exercise can be made more difficult by holding dumbbells in your hands.
- Raise the body.Body position - lying on your back.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.Do 10 lifts in 3 sets.Increase the number of lifts and speed of execution.
- Heel touch.Get on your knees.Lower yourself onto your back from this position.Lift by touching your heels with your hands.This exercise is considered difficult for beginners.
- Exercise "Fan".Lie on the floor, on your back.Arms alongside the body, legs extended upwards, perpendicular to the floor.Move your feet toward the floor to the right, return to the high point, then toward the floor to the left.How to lose weight in 2 weeks?The exercise must be performed 100 times in one go.
Simple tips
We advise you to follow simple rules:
- With each session, increase the duration of the workout, 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 an intense workout, 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 high in fiber.This reduces the feeling of hunger well.The diet should be based on vegetables and cereals: buckwheat, zucchini, 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 is better to do a short workout than not to do it at all.
- Learn to relax.It is scientifically proven that stressful situations cause fat gain.In stressful situations, energy is actively consumed by the body.With frequent stress, the body begins to accumulate fat in reserve as an additional source of energy.
- An increase in heart rate and breathing should be present during training, but within reasonable limits.
- The number of pounds lost varies from person to person, so it is difficult to predict the exact number.
Be realistic, to get a slim body in a week you will have to work hard.In any case, don't get upset and don't give up, the results will come soon.