A beautiful figure is the result of proper nutrition and hard training.Fighting excess weight in a week is not easy, but it is very possible.Excess energy first accumulates in the hips, waist, and then in the chest and arms.
The main rule of weight loss is calorie deficit.
Calorie intake should not exceed energy expenditure.You need to understand that the 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 period of time, you need heavy artillery.And these are specific exercises that involve 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 training sessions in fitness centers often do not lead to the desired results.Muscle mass increases, but fat stays in place.This happens precisely because of the lack of cardio exercises.
Cardio exercises for weight loss in a week are endurance exercises.They are good for the cardiovascular system and guarantee getting rid of extra pounds.
Choose any type of cardio based on your ability and fitness level.
How to lose weight in a week, the exercises are as follows:
- 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.You can also practice at home with the help of a video recording with a ready-made set of exercises.How to lose weight in a week?Step aerobic exercises cope with this.
- Walk.You can make the exercise more difficult by bending and straightening your arms.As a result, you get a good mood, a boost of energy and excellent digestion.
- Handball, racquetball, badminton, boxing.Such a load is 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.Do 2-3 approaches.
Every workout should begin with a warm-up to warm up the muscle mass.Exercise should be finished with stretching.You should know that the fat burning process starts only 20 minutes after the start of the workout.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 if you use cardio along with strength training.
Strengthening exercises.How to lose weight in 2 weeks?
Quality and rapid weight loss within 1-2 weeks requires strength training.Let's find out why.Unlike cardio, fat and calories are burned both during and after the workout.At the same time, calorie consumption is much higher.
The main advantage of strength training is that it can boost metabolism for a long time.After conscientious training, the body loses weight even on the days when it was not trained.
How to lose weight in a week?Exercises should be performed at a fast pace.To burn calories, you need to perform at least 15 repetitions in one approach.Feel free to incorporate any strength exercises into your weight loss program, such as lunges, squats, various rows and presses, push-ups, etc.
- Squat.Feet should be shoulder width apart, hands behind the head.Feet should be on the floor.Squat as low as possible.Keep your back straight without bending forward.Inhale when squatting, exhale when returning to the starting position.This is an exercise for the inner thigh and buttock muscles.
- Eruptions on one leg.Keeping your hand 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.Leg change.Flares reduce the size of your hips and make them slimmer.You can make this exercise more difficult if you are holding dumbbells.
- 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 maximum load to the abdominal muscles.Do 10 lifts in 3 sets.Increase the number of lifts and the speed of execution.
- Corner touch.Get down on your knees.Lower yourself onto your back from this position.Lift up, touch 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 perpendicular to the floor.Move your feet to the floor to the right, return to the top point, and then to the left on the floor.How to lose weight in 2 weeks?The exercise should be performed 100 times in one approach.
Simple tips
We recommend that you follow these simple rules:
- Increase the training time with each training session, gradually increasing 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 training, it's good for your heart.
- Practice every day for a week, increasing the intensity and varying the exercises.
- Follow a low calorie diet.Eat foods rich in fiber.It suppresses 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.In other words, the basis is vegetable salads and cereal porridge.You can fill it with vegetable oil.Sour cream and mayonnaise are prohibited!
- Drink more water to speed up your metabolism.
- Remember one simple rule: it's better to do a short workout than none at all.
- Learn to relax.It has been scientifically proven that stressful situations trigger fat growth.In case of stress, the body actively consumes energy.As a result of frequent stress, the body begins to accumulate fat in reserve as an additional source of energy.
- During exercise, there should be increased 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 number.
Be realistic, you have to work hard to get a slim body in a week.In any case, don't get upset and don't give up, the results won't last long.