A beautiful figure is the result of proper nutrition and hard training.Fighting excess weight in one week is not easy, but 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 thin figures in a short time you need heavy artillery.And this is a special exercise that includes training of all muscle groups, such as legs, chest, arms and shoulders.
The best 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 the fitness center often do not lead to the desired results.Muscle mass increases, but fat is still there.This happens due to lack of cardio exercise.
Cardio training is training to lose weight in a week, endurance training.They are good for the cardiovascular system and guarantee getting rid of extra pounds.
Choose any type of cardio exercise depending on your ability and level of physical fitness.
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 walking uphill.
- Aerobic steps.Using video recordings with ready-made training sets, you can practice at home.How to lose weight in a week?Step aerobic exercise will overcome 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.Such loads are an excellent source of adrenaline.
- Easy cardio exercises to lose weight in a week.You should often 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 need to end the session with stretching.You should know that the fat burning process starts only 20 minutes after the start of exercise.First, the body heats up and only after 20-25 minutes the weight loss process begins.You can lose weight in a week with exercise by using cardio along with strength training.
Strength training.How to lose weight in 2 weeks?
Strength training is necessary for high-quality and rapid weight loss in 1-2 weeks.Let's think about why.Unlike cardio exercises, 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 your metabolism for a long period of time.After thorough training, the body loses weight even on days when you do not train.
How to lose weight in a week?Training must be done quickly.You need to do at least 15 repetitions in one approach to burn calories.Feel free to use any strength training in your weight loss program, such as lunges, squats, various rows and presses, bends, etc.
- Squats.Feet should be shoulder width apart, 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 while squatting, inhale as you return to the starting position.This is an exercise for the inner thigh and back muscles.
- Lunges on one leg.Keeping your hands on your hips, take a long step with your right foot.Pull up, lowering your left knee to the floor.Exhale and return to the starting position.Switch legs.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.
- Raise the body.Body position - lying on your back.Feet perpendicular to the floor, you can bend them at the knees.By lifting the body, we give the maximum load to 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 yourself back from this position.Lift, touching your heels with your hands.This exercise is considered difficult for beginners.
- "Fan" Exercise.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, back to the top point, then to the floor to the left.How to lose weight in 2 weeks?This exercise must be done 100 times in one approach.
Simple tip
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 exercise) 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 dulls hunger well.The diet should be based on vegetables and grains: buckwheat, zucchini, cucumber, brown rice, celery, parsley, apples, seaweed, oranges, beans.That is, the basis is vegetable salad and cereal porridges.You can refill with vegetable oil.Sour cream and mayonnaise are prohibited!
- Drink more water to speed up the metabolic process.
- Remember a 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 trigger fat gain.Under stress, energy is actively consumed by the body.With frequent stress, the body begins to accumulate fat in reserves as an additional source of energy.
- An increase in 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, to get a slim body in one week, you have to work hard.In any case, do not be disappointed and do not give up, the results will not be long in coming.