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. It 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 go on 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 tackle the activity 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 should be less than the energy consumed. So the excess weight will go away faster. But that doesn't mean you have to starve. Such measures can lead to exhaustion of the body and deterioration of well-being.
The ban should be flour and confectionery, alcohol and carbonated drinks, fried and fatty foods. More attention should be paid to foods with a high content of 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 doesn't help. You also need cardio loads and exercises for different muscle groups.
Vigorous exercise for weight loss
To lose weight quickly, you need to burn as much of the accumulated body fat as possible. Cardio can help with this. Not only will they help to cure the extra pounds, but they will also strengthen the cardiovascular system. These exercises include:
- Long distance running;
- fast walk;
- jumping rope or overcoming a low obstacle;
- running up and down the stairs;
- exercise on an exercise bike, elliptical trainer, treadmill;
- aerobics with or without steps;
- swimming and water aerobics;
- active sports games - football, volleyball, basketball, tennis, etc. ;
- energetic dance to music.
Such weight loss exercises should be performed daily, for at least 40 minutes. This is due to the fact that fat begins to be burned only after half an hour from the start of the lesson. Before that, the body consumes its energy. After your cardio workout, you should perform a series of exercises aimed at strengthening and maintaining muscle tone throughout the body.
Complex of exercises for weight loss
Strength exercises allow you to consolidate the result obtained from cardio loads, aim the body to burn excess deposits even in a calm state, and also to contract the muscles of the whole body. Weight loss, especially rapid weight loss, doesn't go unnoticed. After all, the kilograms disappear, but the skin remains tight, the hips and buttocks sag.
To get your body back in shape and make your muscles supple, you need to perform the following set of exercises to lose weight:
- Stand straight, spread your legs, put your feet straight, do not tear off your heels.
Do deep squats at a fast pace. At the same time, do not tilt your body, do not bend your back, keep your head straight. Hands can be placed at the waist or behind the head. Squat down, straighten them in front of you. It is important to monitor your breathing. Squatting, you need to inhale, take the starting position - exhale. Do 3 sets of 10-15 reps.
- The starting position is like in the previous exercise.
You need to inhale and bring one leg far forward, lowering the other to the knee. The leg that is in front should be bent at the knee at a right angle. Then exhale, take the starting position and put the other leg forward. Do 3 sets of 10 lunges with each leg.
- Lie on your back.
Raise your legs perpendicular to your body and throw your arms behind your head. Tear your upper body off the floor, exhaling as you lift and inhale as you lower. If you have trouble keeping your legs straight, you can bend them slightly (but don't touch the floor). Do 3 sets of 10 reps.
- On your knees, lie with your back on the floor and from this position lift your torso perpendicular to the floor.
If you can't fully lie down, you need to lower your body as much as possible. Do 10 of these lifts.
- Lying on your back, raise your legs perpendicular to your body.
From this position, put your legs to the right, then take the starting position and repeat the exercise in the opposite direction. Do the maximum number of times, trying to get 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.
Recommendations for exercise and diet during weight loss
In order for weight loss exercises and dietary nutrition to bring the long-awaited effect, it is necessary to follow these recommendations:
- You need to train every day, at least 1 hour. Don't skip workouts.
- Cardio loads and a series of exercises should be combined in one workout.
- With each lesson, it is necessary 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 liquid, preferably pure water without gas.
- Portions should be small. It is best to leave the table a little hungry.
- Don't skip meals. There should be 5.
- Don't snack between meals.
- Avoid stressful situations.
- Set aside time for good sleep.
- Monitor your heart rate during exercise. Do not overdo it, otherwise, instead of the long-awaited weight loss, you can have problems with the cardiovascular system.
The result of such a program will be required for a week. But each person is different. The greater a person's initial mass, the more kilograms you can lose. However, it should be borne in mind that rapid weight loss is stressful for the body. And the faster the weight goes away, the faster it can and will come back. And if after a week you stop dieting and give up training, the weight will come back.
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.