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 by exercising?To get a slim figure in a short time you need heavy artillery.And these are special exercises that include the training of all muscle groups, such as legs, chest, arms and shoulders.
A great way to lose weight is 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 exercises for losing weight in a week, endurance exercises.They are good for the cardiovascular system and guarantee getting rid of extra pounds.
Choose any type of cardio exercise depending on your capabilities and level of physical fitness.
How to lose weight in a week, the 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 with a ready-made set of exercises, you can practice at home.How to lose weight in a week?Step aerobic exercises will deal with it.
- Walking.You can make the exercise more difficult by bending and straightening your arms.As a result, you will get a good mood, energy and excellent digestion.
- Handball, racket, badminton, boxing.Such loads are an excellent source of adrenaline.
- A simple cardio exercise for weight loss in a week.You need to alternately raise your legs 10 times in a row.Do 2-3 approaches.
Every workout should start with a warm-up to warm up the muscle mass.You must end the session by stretching.You should know that the fat burning process 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 by exercising using cardio along with strength training.
Strength exercises.How to lose weight in 2 weeks?
Strength training is essential for quality and rapid weight loss in 1-2 weeks.Let's figure out why.Unlike cardio training, fat and calories are burned during and after training.At the same time, calorie consumption is much higher.
The main benefit of strength training is that it can boost your metabolism for a long period of time.After conscientious training, the body loses weight even on days when you did not train.
How to lose weight in a week?Exercises must 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, curls, and so on.
- Squats.Feet should be shoulder-width apart, hands behind the head.Feet should be on the floor.You need to crouch as low as possible.Keep your back straight without leaning forward.Inhale when squatting, exhale when returning to the starting position.This is an exercise for the muscles of the inner thighs and buttocks.
- Lunges 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 leg.Lunges will reduce the size of your hips and make them slimmer.You can make this exercise more difficult by holding dumbbells in your hands.
- Body lifting.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 load the abdominal muscles to the maximum.Do 10 lifts in 3 sets.Increase the number of lifts and speed of execution.
- Heel Touch.Kneel down.From this position, lower yourself onto your back.Lift yourself up, touching your heels with your hands.This exercise is considered difficult for beginners.
- "Fan" exercise.Lie on the floor, on your back.Arms along the body, legs extended upwards 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 must be performed 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 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 dulls 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, vegetable salads and cereal porridges are the basis.You can add vegetable oil.Sour cream and mayonnaise are forbidden!
- Drink more water to speed up metabolic processes.
- Remember a simple rule: it's better to do a short workout than no workout at all.
- Learn to relax.It has been scientifically proven that stressful situations cause weight gain.Under stress, the body actively consumes energy.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 training, 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 one week, you will have to work hard.In any case, do not get upset and do not give up, the results will not last long.