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 first accumulates in the hips, waist, and then in the chest and arms.
The main rule for losing weight is the absence of calories.
Calorie intake should not exceed energy expenditure.You need to understand that it will not allow you to lose weight in just one week.How to lose weight with exercise in a week?You need heavy artillery to get a slim figure in a short period of time.And these are special exercises for 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 training sessions in fitness centers often do not lead to the desired results.Muscle mass increases, but fat remains in place.This is precisely due to the lack of cardio exercises.
Cardio exercises for weight loss in a week are exercises for endurance exercises.It is good for the cardiovascular system and is a guarantee to get rid of extra pounds.
Choose any cardio exercise depending on your abilities and level of physical fitness.
Here are some exercises to lose weight in a week:
- Running, swimming, cycling, jumping rope.At the same time, the body receives an excellent load.
- An elliptical trainer with walking and running uphill.
- Step aerobics.You can practice at home using a video recording with a set of ready-made exercises.How to lose weight in a week?Step Aerobics exercises will overcome this.
- To walk.You can make the exercises more difficult by bending and straightening.As a result, you will increase a good mood, energy and excellent digestion.
- Handball, Racquetball, Badminton, Boxing.Such loads are an excellent source of adrenaline.
- A simple cardio workout to lose weight in a week.Alternately, you should raise your legs 10 times each in a row.Do 2-3 approaches.
Each workout should begin with a warm-up to warm up the muscle mass.You need to end the session by extending it.You should know that the process of burning fat starts only 20 minutes after the start of exercise.First, the body warms up, and only after 20-25 minutes, the weight loss process begins.You can lose weight in a week using cardio combined 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 find out why.Unlike cardio training, both calories and calories are burned during the session.At the same time, calorie consumption is higher.
The main advantage of strength training is that it can increase your metabolism for a long time.After honest training, the body loses weight even on non-training days.
How to lose weight in a week?Exercises should be done quickly.To burn calories, you need to do at least 15 repetitions from one approach.Feel free to use any strength exercises in your weight loss program, such as lunges, squats, various rows and presses, squats, and more.
- Squats.Feet should be shoulder width apart, hands behind your head.Feet should be on the ground.You should spray as low as possible.Keep your back straight without leaning forward.Inhale during the floor, exhale when returning to the starting position.This is an exercise for the inner thigh and hip muscles.
- Lungs in one leg.Keep your hands on your waist, take a long step with your right leg.Inhale, place your left knee on the floor.Exhale and return to the starting position.Change the leg.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.The legs are perpendicular to the ground, 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 from this position onto your back.Hit your heels with your hands and lift them up.This exercise is considered difficult for beginners.
- "Fan" exercise.Lie on the floor on your back.Arms along the body, legs extended upwards at angles to the floor.Slide the legs to the right on the floor, return to the top point, then place them on the floor.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:
- Gradually increase the training time, gradually bringing it to 45-60 minutes with each session.
- Add interval training (a combination of strength training and aerobic training) to burn more calories.Don't be afraid of vigorous exercise, it's good for your heart.
- Exercise every day for a week, increasing the intensity and varying the exercises.
- Eat a low-calorie diet.Eat foods rich in fiber.Hunger dulls your sense of well-being.The diet should be based on vegetables and grains: buckwheat, zucchini, cucumber, brown rice, celery, parsley, apples, seaweed, oranges, legumes.That is, the basis is vegetable salads and cereal simils.You can fill it with 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 to do it at all.
- Learn to relax.Stressful situations have been scientifically proven to induce fat gain.Under stress, energy is actively consumed by the body.Often with stress, the body begins to store fat as an additional source of energy.
- Increased heart rate and breathing during training, but within acceptable limits.
- The number of kilograms lost varies from person to person, so it is difficult to predict the exact number.
Be real, you will have to work hard to get a slim body in a week.In any case, do not be sad and do not give up, the results will not come.