The fight against obesity is a long and arduous process. However, there are situations when you need to lose weight in a short period of time, such as a week. It's not easy to do, but shedding a few pounds, straightening your posture, and visually toning your figure is entirely possible. All you need to do is follow a diet and do certain exercises.
What Should a Weekly Weight Loss Program Include?
In order to lose extra pounds in such a short period of time, you need to approach the task comprehensively. First of all, it is a diet that consists in reducing the consumption of calories and following the rules of healthy eating. The amount of calories consumed should be less than the energy expenditure. Then the excess weight goes away faster. However, this doesn't mean you have to starve to death. Such measures can lead to exhaustion of the body and a deterioration in well-being.
The ban should be flour and confectionery, alcohol and carbonated drinks, fried and fatty foods. Foods with a high content of vitamins and minerals should be given more consideration. If you reduce (or avoid) the amount of salt, you can lose extra pounds by reducing the amount of water in your body.
But diet alone does not help. You will also need cardio loads and exercises for different muscle groups.
Vigorous exercise for weight loss
In order to lose weight quickly, you need to burn the accumulated body fat as much as possible. Cardio can help with this. They not only help maintain pounds, but also strengthen the cardiovascular system. These exercises include:
- Long distance running;
- quick walk;
- Jump rope or over a low obstacle;
- Running up and down stairs;
- Exercise on a stationary bike, elliptical, treadmill;
- Aerobics with or without steps;
- Swimming and aqua aerobics;
- active sports games - soccer, volleyball, basketball, tennis, etc. ;
- energetic dancing to music.
Such weight loss exercises must be done for at least 40 minutes a day. This is because the fat does not begin to burn until half an hour after the start of the class. Before that, the body uses up its energy. After your cardio workout, you should do a series of exercises to help strengthen and maintain muscle tone throughout your body.
Weight loss exercise complex
Strength exercises allow you to consolidate the result of cardiovascular stress, specifically use the body to burn excess debris even in a calm state, and also tone the muscles of the entire body. Weight loss, especially rapid weight loss, does not go unnoticed. At least the kilograms go away, but the skin remains stretched, the sides and buttocks sag.
In order to get your body in shape and make your muscles elastic, you need to do the following weight loss exercises:
- Stand up straight, spread your legs apart, straighten your feet, don't tear off your heels.
Do quick squats at a fast pace. At the same time, do not tilt your body, do not bend your back, keep your head straight. The hands can be placed at the waist or behind the head. Squat down, line them up in front of you. It is important that you monitor your breathing. In a crouched position, you need to breathe in, and then take the starting position - breathe out. Do 3 sets of 10-15 repetitions.
- The starting position is the same as in the previous exercise.
You need to inhale and put one leg far forward while lowering the other leg onto the knee. The front leg must be bent at a right angle at the knee. 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 torso off the floor, breathe out as you lift and breathe in as you lower. If you have trouble keeping your legs straight, you can bend them slightly (but not touch the floor). Do 3 sets of 10 repetitions.
- Kneel, lay your back on the floor, and from this position lift your torso perpendicular to the floor.
If you cannot completely lie down, you need to lower your body back as far as possible. Do 10 of these lifts.
- Place your legs on your back, perpendicular to your body.
From this position, stand your legs to the right, then take the starting position and repeat the exercise in the other direction. Do the maximum number of times, trying to get them to 80-100 repetitions.
On the first day of training you can do 1 approach, on the second - 2 and from the third day - at least 3 approaches.
Recommendations for exercise and diet when losing weight
In order for weight loss exercise and dietary nutrition to achieve the long-awaited effect, it is necessary to follow the recommendations below:
- You need to exercise at least 1 hour a day. Do not skip any training sessions.
- Cardio loads and a number of exercises should be combined into one workout.
- With each lesson, you need to increase the training time, number of approaches, and repetitions.
- Include more fiber, vegetables, and fruits in your diet. Replace butter with vegetable oil.
- Drink more fluids, preferably pure water without gas.
- The portions should be small. It is better to leave the table a little hungry.
- Don't skip meals. It should be 5 of them.
- Do not have a snack between meals.
- Avoid stressful situations.
- Make time for proper sleep.
- Monitor your heart rate during exercise. Do not overdo it, or instead of the long-awaited weight loss, you may get cardiovascular problems.
The result of such a program for a week is needed. But everyone 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 to the body. And the faster the weight disappears, the faster it can and will return. And if after a week you stop following a diet and stop exercising, the weight will come back.
In order 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.