A beautiful figure is the result of proper nutrition and intense 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 a lack of calories.
Calorie 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 exercise?To get a slim body in a short time, you need heavy artillery.And they are special exercises that include 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.
Cardiovascular exercises.How to lose weight in a week?
Long exercise sessions in gyms often do not lead to the desired result.Muscle mass increases, but fat remains in place.This happens precisely due to the lack of cardiovascular exercise.
Cardiovascular exercises are exercises to lose weight in a week, resistance exercises.They are good for the cardiovascular system and guarantee the elimination of extra pounds.
Choose any type of cardiovascular exercise depending on your capabilities and fitness level.
How to lose weight in a week, the exercises are presented 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 set of ready-made exercises, you can practice at home.How to lose weight in a week?Step aerobics exercises will solve this.
- Walking.You can make the exercise more difficult by bending and straightening your arms.As a result, you will have a good mood, increased energy and excellent digestion.
- Handball, racquetball, badminton, boxing.These loads are an excellent source of adrenaline.
- A simple cardiovascular exercise to lose weight in a week.You need to alternately raise your legs 10 times in a row each.Do 2-3 approaches.
Each workout should start with a warm-up to warm up the muscle mass.You need to end the session with stretching.You should know that the fat burning process starts just 20 minutes after starting your 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, 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 find out why.Unlike cardiovascular training, fat and calories are burned 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 metabolism over a long period of time.After conscious training, the body loses weight even on days when you didn't 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 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.
- Squat.Your feet should be shoulder-width apart, your hands behind your head.Feet must be on the floor.You need to squat as low as possible.Keep your back straight without leaning forward.Inhale as you squat and exhale as you return to the starting position.This is an exercise for the muscles of the inner thighs and buttocks.
- Lungs on one leg.Keeping your hands on your hips, take a long step with your right foot.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.
- Elevating the 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.Do 10 lifts in 3 sets.Increase the number of lifts and execution speed.
- Touch the heel.Get on your knees.Lower onto your back from this position.Stand up, touching your heels with your hands.This exercise is considered difficult for beginners.
- Exercise "Fan".Lie on the floor, on your back.Arms at your sides, legs extended upwards at right angles to the floor.Move your feet to the floor on the right, return to the top point and then to the floor on the left.How to lose weight in 2 weeks?The exercise must be done 100 times in one approach.
Simple tips
We advise you to follow simple rules:
- With each session, increase the training time, gradually reaching 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 numbs 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 porridge.You can refuel with vegetable oil.Sour cream and mayonnaise are prohibited!
- Drink more water to speed up metabolic processes.
- Remember a simple rule: it's better to do a short workout than to do nothing at all.
- Learn to relax.It is 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.
- Increased heart rate and breathing must 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 number.
Be realistic, to get a slim figure in a week you will have to work hard.In any case, don't worry and don't give up, the results won't be long in coming.