A beautiful figure is the result of proper nutrition and hard training.Fighting excess weight in a week is not easy, but quite possible.Excess energy accumulates first in the hips, waist, then in the chest and arms.
The most important rule when losing weight is a lack of calories.
The calorie intake should not exceed the energy expenditure.You must understand that diet alone will not allow you to lose weight in a week.How can you lose weight in a week with exercise?To get a slim figure in a short time, you need heavy artillery.These are special exercises that train all muscle groups, such as legs, chest, arms and shoulders.
A good way to lose weight is through a combination of cardio, strength training, and diet.
Cardio exercises.How to lose weight in a week?
Long training sessions in fitness centers often do not produce the desired result.Muscle mass increases, but fat stays in place.This happens precisely because of 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 ensure that you get rid of excess pounds.
Choose any type of cardio training depending on your abilities and physical fitness.
How to lose weight in a week can be found below with the exercises:
- Running, swimming, cycling, jumping rope.At the same time, the body is put under excellent strain.
- An elliptical trainer that simulates walking and running uphill.
- Step aerobics.You can practice at home using a video recording with ready-made exercises.How to lose weight in a week?Step aerobic exercises can help here.
- Go.You can make the exercise more difficult by bending and straightening your arms.The result is a good mood, a boost of energy and excellent digestion.
- Handball, racquetball, badminton, boxing.Such stress is an excellent source of adrenaline.
- A simple cardio exercise to lose weight in a week.You need to alternately lift your legs ten times in a row.Make 2-3 approaches.
Every workout should begin with a warm-up to warm up the muscle mass.You need to end the session with stretching exercises.You should know that the fat burning process begins just 20 minutes after you start training.First, 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 combining cardio exercise with strength training.
Strength exercises.How to lose weight in 2 weeks?
For high-quality and rapid weight loss in 1-2 weeks, strength training is necessary.Let's find out why.Unlike cardio training, fat and calories are burned both during and after the training session.At the same time, calorie consumption is significantly higher.
The main benefit of strength training is that it can boost metabolism over a long period of time.After conscientious training, the body loses weight even on days when you haven't trained.
How to lose weight in a week?The exercises must be performed at a fast pace.To burn calories, you need to perform at least 15 repetitions in one set.Feel free to use any strength exercises in your weight loss program, such as:B. Lunges, squats, various rowing and pressing exercises, bends, etc.
- Squats.Your feet should be shoulder-width apart, your hands behind your head.Feet should be on the floor.You need to squat 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.Keep your hands on your hips and take a large step with your right foot.Inhale and lower your left knee to the floor.Exhale and return to the starting position.Change leg.Lunges shrink your hips and make them slimmer.This exercise can be made more difficult by holding dumbbells in your hands.
- Raise the body.Posture – lying on your back.The legs are perpendicular to the floor, you can bend them at the knees.By lifting the body, we put maximum strain on the abdominal muscles.Do 10 lifts in 3 sets.Increase the number of elevators and execution speed.
- Heel touch.Get on your knees.From this position, lower yourself onto your back.Lift yourself up and touch your hands to your heels.This exercise is considered difficult for beginners.
- Exercise “Subjects”.Lie on the floor, on your back.Arms along the body, legs extended upwards at a right angle to the floor.Move your feet to the right on the floor, return to the top point, and then to the left on the floor.How to lose weight in 2 weeks?The exercise must be performed 100 times in one go.
Simple tips
We recommend that you follow simple rules:
- Increase exercise time with each session, gradually increasing 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 exercise, 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 curbs 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 porridges.You can add vegetable oil.Sour cream and mayonnaise are forbidden!
- 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 has been scientifically proven that stressful situations lead to fat gain.Under stress, energy is actively used by the body.With frequent stress, the body begins to accumulate fat as an additional source of energy.
- Increased heart rate and breathing should be present during exercise, but within acceptable 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 have to work hard.In any case, you should not get upset and do not give up, the results will not be long in coming.