Fighting excess weight is a long and laborious process. But there are situations when you need to lose weight in a short time, for example, in a week. This is not easy to do, but it is quite possible to lose a few pounds, straighten the posture and visually tighten the figure. You just need to follow a diet and do certain exercises.
What should a weekly weight loss program include?
To lose extra pounds in such a short time, you need to approach the task comprehensively. First of all, it is a diet, which consists of reducing the amount of calories consumed and following the rules of a healthy diet. The amount of calories consumed must be less than the energy expended. Then the excess weight will disappear faster. But this does not mean that you should go hungry. Such measures can lead to exhaustion of the body and deterioration of well-being.
The prohibition should be flour and sweets, alcohol and carbonated drinks, fried and fatty foods. More attention should be paid to foods high in vitamins and minerals. Reducing the amount of salt (or avoiding it) will allow you to lose extra pounds by reducing the amount of water in the body.
But diet alone will not help. You also need cardio loads and exercises for different muscle groups.
Vigorous exercise to lose weight
To lose weight quickly, you need to burn accumulated body fat as much as possible. Cardio can help with this. Not only will they contribute to the care of extra kilos, but they will also strengthen the cardiovascular system. These exercises include:
- long-distance running;
- fast walk;
- jump rope or over a low obstacle;
- up and down stairs;
- exercise on an exercise bike, elliptical bike, treadmill;
- aerobics with or without steps;
- swimming and water aerobics;
- active sports games: football, volleyball, basketball, tennis, etc.
- energetic dance to the rhythm of the music.
These exercises to lose weight should be done daily, for at least 40 minutes. This is due to the fact that fat begins to burn only after half an hour from the beginning of the lesson. Before that, the body expends its energy. After cardiovascular training, you should perform a series of exercises aimed at strengthening and maintaining muscle tone throughout the body.
Weight loss exercise complex
Strength exercises allow you to consolidate the result obtained from cardiovascular loads, target the body to burn excess deposits even in a calm state, and also tighten the muscles of the entire body. Weight loss, especially rapid weight loss, does not go unnoticed. After all, the kilograms disappear, but the skin remains stretched, the sides and buttocks sag.
To get your body in shape and make your muscles elastic, you need to perform the following set of exercises to lose weight:
- Stand up, spread your legs, stretch your feet, don't tear off your heels.
Do deep squats at a fast pace. At the same time, do not lean your body, do not bend your back, keep your head straight. The hands can be placed on the waist or behind the head. Squat down, straighten them in front of you. It is important to control your breathing. Squatting, you need to inhale, take the starting position - exhale. Perform 3 sets of 10-15 reps.
- The starting position is as in the previous exercise.
You should inhale and bring one leg forward, while lowering the other leg to the knee. The leg in front should be bent at the knee at a right angle. Then exhale, take the starting position and bring the other leg forward. Perform 3 sets of 10 lunges on each leg.
- Lie on your back.
Raise your legs perpendicular to your body and place your arms behind your head. Lift your upper body off the floor, exhaling as you lift and inhale as you lower. If you find it difficult to keep your legs straight, you can bend them slightly (but not touch the ground). Make 3 sets of 10 repetitions.
- On your knees, lie down with your back on the floor and from this position lift your torso perpendicular to the floor.
If you cannot lie down completely, you should lower your body back as much as possible. Perform 10 of these lifts.
- Lying on your back, raise your legs perpendicular to the body.
From this position, turn your legs to the right, then take the starting position and repeat the exercise in the other direction. Perform the maximum number of times, trying to bring them to 80-100 repetitions.
On the first day of training, you can perform 1 approach, on the second - 2 and from the third day - at least 3 approaches.
Exercise and Diet Recommendations During Weight Loss
In order for weight loss exercises and dietary nutrition to produce the long-awaited effect, you should follow these recommendations:
- You need to train daily, at least 1 hour. Don't skip workouts.
- Cardiovascular loads and a series of exercises should be combined into a single workout.
- With each lesson, you need to increase the training time, the number of approaches and repetitions.
- Include more fiber, vegetables, and fruits in your diet. Replace butter with vegetable oil.
- Drink more fluids, preferably plain still water.
- Portions should be small. It is better to leave the table a little hungry.
- Don't skip meals. There should be 5 of them.
- Don't snack between meals.
- Avoid stressful situations.
- Make time for a good night's sleep.
- Monitor your heart rate during exercise. Do not overdo it, otherwise, instead of the long-awaited weight loss, you may have problems with the cardiovascular system.
The result of said program will be required for one week. But each person is different. The greater the initial mass of a person, the more kilograms he can lose. However, it should be noted that rapid weight loss is a stress on the body. And the faster the weight is off, the faster it can and will come back. And if after a week you stop following a diet and stop training, the weight will return.
And therefore, to get fit for an important event in a week, you need to constantly improve the result and take care of yourself and your health.