Beautiful figure is the result of proper nutrition and hard exercise.Fighting overweight in a week is not easy, but it is possible.Excess energy accumulates first in the hips and waist, then in the chest and arms.
The main rule for losing weight is calorie deficit.
Calorie intake should not exceed energy expenditure.You need to understand that dieting alone will not help you lose weight in a week.How to lose weight in a week by exercising?To get a slim figure in a short time, you need heavy artillery.And these are special exercises that include working out all muscle groups such as legs, chest, arms and shoulders.
A great way to lose weight is to combine cardio, strength training, and diet.
Cardiovascular exercises.How to lose weight in a week?
Long training sessions at the fitness center often do not bring the desired results.Muscle mass increases but fat remains the same.This happens precisely because of the lack of cardiovascular exercises.
Cardio exercise is an exercise to lose weight in a week, an endurance exercise.They are good for the cardiovascular system and ensure weight loss.
Choose any type of cardiovascular exercise depending on your abilities and fitness level.
How to lose weight in a week, exercises are given below:
- Jogging, swimming, cycling, jumping rope.At the same time, the body receives an excellent load.
- Elliptical trainers simulate walking and running uphill.
- Step aerobics.Using video recordings of ready-made exercise sets, you can practice at home.How to lose weight in a week?Step aerobics exercises will cope with this.
- Walk.You can make the exercise more difficult by bending and straightening your arms.As a result, you will enjoy a good mood, increased 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.You need to alternately lift your legs 10 times in a row.Make 2-3 approaches.
Every workout session should start with a warm-up to warm up the muscles.You need to end your workout with stretching.You should know that the fat burning process starts only 20 minutes after starting exercise.First, the body warms up and after only 20-25 minutes the weight loss process begins.You can lose weight in a week by exercising using cardio along with strength training.
Strength exercises.How to lose weight in 2 weeks?
Strength training is necessary for quick and high-quality weight loss in 1-2 weeks.Let's find out why.Unlike cardiovascular exercise, fat and calories are burned both during and after the workout.At the same time, the amount of calories consumed is much higher.
The main advantage of strength training is that it can boost your metabolism over the long term.After a dedicated workout, your body will lose weight even on the days you don't workout.
How to lose weight in a week?Exercises must be performed at a fast pace.You need to do at least 15 repetitions in one workout to burn calories.Feel free to use any strength exercises in your weight loss program, such as lunges, squats, various rows and presses, lunges, etc.
- squat.Feet should be shoulder-width apart, hands should be placed behind the 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 inner thighs and buttocks.
- Lunges on one leg.Keeping your hands at your waist, take a long step with your right foot.Inhale, lower your left knee to the floor.Exhale and return to the starting position.Change 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.
- Enhance your body.Body position - lying on your back.Legs perpendicular to the floor, you can bend them at the knees.By lifting the body, we create maximum load on the abdominal muscles.Perform 10 lifts in 3 sets.Increase the number of lifts and execution speed.
- Touch your heels.Get down on your knees.Lower yourself onto your back from this position.Lift yourself up, use your hands to touch your heels.This exercise is considered difficult for beginners.
- Exercise "Fan".Lie on the floor, face up.Arms along the body, legs stretched upward perpendicular to the floor.Move your feet to the floor on the right, back to the top point, then to the floor on the left.How to lose weight in 2 weeks?The exercise must be performed 100 times in one approach.
Simple tip
We advise you to follow these simple rules:
- With each workout session, increase your workout time, gradually increasing 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 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 reduces hunger well.The diet should be based on vegetables and cereals: buckwheat, zucchini, cucumbers, brown rice, celery, parsley, apples, seaweed, oranges, legumes.That is, the basis is vegetable salad and cereal porridge.You can fill it with vegetable oil.Sour cream and mayonnaise are prohibited!
- Drink more water to speed up metabolism.
- Remember a simple rule: it's better to do a short workout than not do it at all.
- Learn to relax.Science has proven that stressful situations stimulate fat gain.During stress, energy is actively consumed by the body.When under constant stress, the body begins to accumulate fat to store as an additional source of energy.
- Heart rate and breathing rate increase during exercise but within reasonable limits.
- The number of kilograms lost is different for each person, so it is difficult to predict the exact number.
Let's be realistic, to get a slim body in a week you will have to work out very hard.In any case, do not be upset and do not give up, the result will come soon.