A beautiful figure is the result of proper nutrition and hard training.Getting rid of 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 of weight loss is the lack of calories.
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 lean figure in a short time you need heavy artillery.And these are special exercises that involve 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 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 weight loss exercises for a week, endurance exercises.They are useful 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 aerobics will help with that.
- walking.You can complicate the exercise by bending and straightening your arms.As a result, you will get a good mood, a surge of energy and excellent digestion.
- Handball, racquetball, badminton, boxing.Such loads are an excellent source of adrenaline.
- A simple cardio exercise to lose weight in a week.You need to successively raise your legs 10 times in a row each.Do 2-3 approaches.
Every workout should start with a warm-up to warm up the muscle mass.You should finish the session with stretching.You should know that the process of burning fat starts only 20 minutes after the start of training.First the body warms up and only after 20-25 minutes the process of losing weight begins.You can lose weight in a week of exercise using cardio along with strength training.
Strength exercises.How to lose weight in 2 weeks?
Strength training is necessary for quality and rapid weight loss in 1-2 weeks.Let's find out why.Unlike cardio, 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 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 should be performed at a fast pace.You need to do at least 15 reps in one set 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, etc.
- Squats.Feet should be shoulder-width apart, hands behind the head.Feet should be on the floor.You should 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 muscles of the inner thighs and buttocks.
- Attacks on one leg.Keeping your hands on your waist, take a long step with your right leg.Inhale, lower the left knee to the floor.Exhale and return to the starting position.Switch legs.The fits will reduce the size of your thighs and make them slimmer.This exercise can be made more difficult by holding dumbbells in your hands.
- Lifting the body.Body position - lying on the back.The legs are perpendicular to the floor, you can bend them at the knees.Lifting the body, we maximally load the abdominal muscles.Do 10 lifts in 3 sets.Increase the number of lifts and speed of execution.
- Heel Touch.Get on your knees.Lower onto your back from this position.Lift yourself up, touching 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 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 should be done 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 workouts, they are 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, the basis is vegetable salads and cereals.You can fill with vegetable oil.Sour cream and mayonnaise are prohibited!
- Drink more water to speed up metabolic processes.
- Remember one 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 provoke fat accumulation.Under stress, energy is actively consumed by the body.With frequent stress, the body begins to accumulate fat in reserve as an additional source of energy.
- During training, there should be rapid pulse and breathing, but within reasonable limits.
- The number of pounds lost varies from person to person, so it is difficult to predict the exact figure.
Be realistic, to get a lean body in a week, you will have to work hard.In any case, do not be upset and do not give up, the results will not take long.