A beautiful figure is the result of proper nutrition and hard training.Fighting excess weight in one week is not easy, but it is 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 should understand that diet alone will not allow you to lose weight in a week.How to lose weight by exercising in a week?Heavy artillery is needed to get a thin figure in a short time.And these are special exercises that include the training of 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 workouts in fitness centers often do not lead to the desired results.Muscle mass increases, but fat remains in place.This happens precisely because of the lack of cardio exercises.
Cardio exercises are exercises for weekly weight loss, endurance exercises.They are good for the cardiovascular system and are guaranteed to get rid of extra pounds.
Choose any type of cardio based on your ability and fitness level.
How to lose weight in a week, 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.With a ready-made set of exercises using a video recording, you can train at home.How to lose weight in a week?Step-aerobic exercises will deal with this.
- walkYou can make the exercise more difficult by bending and straightening your arms.As a result, you will get a good mood, increased energy and excellent digestion.
- Handball, racquetball, badminton, boxing.Such loads are a great source of adrenaline.
- Simple Cardio Workout to Lose Weight in One Week.You should alternately raise your legs 10 times in a row.Do 2-3 approaches.
Every workout should start with a warm-up to warm up the muscle mass.You should end the session with stretching.You should know that the fat burning process starts 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 by exercising using cardio combined with strength training.
strength exercises.How to lose weight in 2 weeks?
Strength training is essential for high-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 benefit of strength training is that it can increase your metabolism for a long time.After conscientious exercise, the body loses weight even on days when you did not exercise.
How to lose weight in a week?Exercises should be performed at a fast pace.You should do at least 15 repetitions in one set to burn calories.Feel free to use any strength training in your weight loss program, such as lunges, squats, various rows and presses, curls, etc.
- squats.Feet should be shoulder width apart, hands behind the head.Feet should be on the floor.You should sit as low as possible.Keep your back straight without bending forward.Inhale as you squat, exhale as you return to the starting position.This is an exercise for the inner muscles of the thighs and buttocks.
- stands on one leg.Keeping your hands at 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.change legLunges will reduce the size of the hips and make them slimmer.This exercise can be made more difficult by holding dumbbells in your hands.
- Elevation of the body.Body position - lying on the back.The legs are perpendicular to the floor, you can bend at the knees.By lifting the body, we give the maximum load to the abdominal muscles.Do 10 pull-ups in 3 sets.Increase the number of lifts and speed of execution.
- heel touch.Get on your knees.From this position, lower yourself onto your back.Reach 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.Raise your legs 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 recommend following simple rules:
- Increase the training time in each session, gradually bringing 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 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.Eliminates the feeling of hunger well.The diet should be based on vegetables and grains: buckwheat, zucchini, cucumber, brown rice, celery, parsley, apple, seaweed, orange, legumes.That is, vegetable salads and cereal porridges are the basis.You can add 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 not at all.
- Learn to relax.It is scientifically proven that stressful situations lead to fat gain.Under stress, the body actively consumes energy.During frequent stress, the body begins to accumulate fat in the reserve as an additional source of energy.
- Increased heart rate and breathing should be present during exercise, but within reasonable limits.
- The number of kilograms lost varies from person to person, so it is difficult to predict the exact figure.
Be realistic, you will have to work hard to get a lean body in a week.In any case, do not worry and do not give up, the results will not take long.