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 a lack of calories.
Calorie intake should not exceed energy expenditure.You must 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 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 through a combination of cardio, strength training, and diet.
Cardio exercises.How to lose weight in a week?
Long exercise sessions in gyms often do not give the desired result.Muscle mass increases, but fat remains in place.This happens precisely due to the lack of cardiovascular exercises.
Cardiovascular exercises are exercises to lose weight in a week, resistance exercises.They are good for the cardiovascular system and guarantee to get rid of extra kilos.
Choose any type of cardiovascular exercise based on your abilities and fitness level.
How to lose weight in a week, the exercises are detailed below:
- Running, swimming, cycling, jumping rope.At the same time, the body receives an excellent load.
- An elliptical bike 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 aerobic exercises will take care of 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.These loads are an excellent source of adrenaline.
- A simple cardiovascular exercise to lose weight in a week.You must raise your legs alternately 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 must end the session with stretching.You should know that the fat burning process begins 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 with exercise through cardiovascular exercises along with 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 find out why.Unlike cardio training, 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 speed up your metabolism over a long period.After conscientious training, the body loses weight even on days when you do not train.
How to lose weight in a week?The exercises should be performed at a fast pace.You should do at least 15 repetitions in one go to burn calories.Feel free to use any strength exercises in your weight loss program, such as lunges, squats, multiple rows and presses, push-ups, etc.
- squats.Your feet should be shoulder-width apart and your hands behind your head.Your feet should be on the ground.You need to crouch 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.
- One leg lunges.Keeping your hands on your waist, take a long step with your right foot.Inhale, lower your left knee to the floor.Exhale and return to the starting position.Change legs.Lunges will reduce the size of your hips and make them slimmer.This exercise may be more difficult if you hold dumbbells in your hands.
- lifting the body.Body position: lying on 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.
- heel touch.Get on your knees.Lower yourself onto your back from this position.Stand up touching your heels with your hands.This exercise is considered difficult for beginners.
- "Fan" exercise.Lie on the floor, face up.Arms along the body, legs extended upwards at right angles to the floor.Move your feet to the ground to the right, return to the top point, and then to the ground to the left.How to lose weight in 2 weeks?The exercise must be performed 100 times in a single series.
Simple tips
We recommend that you 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 attenuates 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 porridge.You can fill with vegetable oil.Sour cream 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 at all.
- Learn to relax.It is scientifically proven that stressful situations cause an increase in fat.In stressful situations, the body actively consumes energy.With frequent stress, the body begins to accumulate reserve fat as an additional source of energy.
- During training there should be an increase in 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, to get a slim body in a week you will have to work hard.In any case, don't get angry and don't give up, the results will not take long to come.