Weight loss for a week of 5 kg is possible, but it all depends on the initial indicators on the scales. In addition, you will really have to work hard to achieve the desired results. It is important not only to change food, but also to engage in sports. The best results are given by combining strength training and cardio-loading, so be sure to run, jump or go swimming.
Diet for a week to get a minus 5 kg
To get rid of excess weight, you need to make changes in nutrition. It is important to refrain from consuming high-calorie food, that is, no sweets, baked goods, fats, pickles, sausages, snacks, etc. Develop your menu should be guided by the most useful for losing weight products: vegetables, fruits, dietary meat, fish, seafood, sour-milk products, etc. Cooking is best done in such ways: to stew, cook, bake or steam. Another important thing is proper - observance of fractional food, that is, the usual meals should be supplemented with snacks . For weight loss is important water balance, for the maintenance of which should drink a day to 1.5-2 liters of water.
How to lose weight in a week - exercise
To achieve good results, it is important to load all muscle groups evenly. To date, there are a lot of exercises that you can do at home and in the gym.
Complex of exercises for the week:
- For the press . This exercise gives loads on the upper and lower muscles. Place on the floor and hands bent at the elbows, keep near the head. Tear your head and shoulders up, so that the upper press can receive the load. Legs bent at the knees, lift up, and at the end point tear off the pelvis and waist from the floor. Lower your legs, but try not to touch the floor.
- For the buttocks . If you want to lose weight by 5 kg per week, then include in your complex this exercise, which should be done with extra weight. In the hands take a load, for example, a pancake from the bar. Stand up straight with your feet shoulder-width apart. Socks and knees need to be slightly diluted in the sides. With one foot, take a deep step back diagonally from the supporting leg. Sit down before the hip of the front leg becomes parallel to the floor. It is important to feel the stretching of the gluteus muscle. Returning to the starting position, repeat in the other direction.
- For the hands and chest . The simplest, but effective exercise, loads the upper body. Take the emphasis lying, placing your hands under your shoulders. If it's hard, then you can do push-ups from your knees. Lower the body down as low as possible, while keeping the elbows out of the way and keeping them close to the body. Then go up, but do not completely straighten your hands to avoid injury.
- For the hips . Beautiful legs - the dream of a huge number of women, so the exercise for weight loss for a week to work on the hips should certainly be in the complex. We suggest you choose squats squats, but not simple, but in a complicated version - we will perform it standing on your toes. Put your feet wider than your shoulders, slightly unfolding your feet and knees outward. Go down and at the same time climb the socks. Try to descend until the buttocks are parallel to the floor.
- For the back . To study this area it is necessary to perform the exercise "Swimmer". Lie on your stomach and keep your arms outstretched in front of you. Holding hands and feet in the air, move them up and down alternately.
All presented exercises should be repeated at least 15 times, while doing 3 approaches. If you want to lose weight in a week, then do it every day, alternating the implementation of the presented complex and cardio-loading.