Lose weight in a week? We tell you how you can achieve
Losing weight is not as killed or as difficult as you think, you just have to have clear three premises and meet them for only a week. If you follow these guidelines in just seven days you will see how you can lose up to 2 kilos of weight.
If you are able to reach and meet the first goal, what you have accomplished! See that you can get will encourage prolonged effort and continue losing weight to lose more weight.
Forget fad diets and miracle products, the only real way to lose weight there requires only one thing: burn more calories than you consume. And it is very simple. We teach you and give you the tricks so you can easily and without major sacrifices so.
The goal is simple, if we lose weight we must burn 500 calories a day more than we consume. For this we introduce small changes in our routine: eat better and move a little more and so, almost without realizing it, we have lost those two kilos is left over.
awareness
Mentalízate is just a week !. If you really want to get it, put on short-term goal, you will see results in just a week and you will encourage you to keep going.
Weigh yourself daily. To maintain order, weigh yourself daily fasting to get up. It uses a digital weight, will see how you lose weight every day to reach two kilos promised.
feeding
More vegetables and fruits. At each meal begins with a plate of vegetables, prepared as you like. Eat as much as you want until you feel satisfied. The contribution of fiber from vegetables will make you feel satiated for longer, thus preventing you feel hungry between meals and spades. Complements egg dishes, fish or lean meat, always accompanied by salad.
Forbidden white bread and refined pasta. For one week removed from your diet pasta, bread, potatoes and rice. After the first week, if you're entering back into the diet that are unrefined flour.
Drink plenty of water. Moderate your intake of soft drinks, energy drinks or isotonic, not "zero" any of them contain at least 100 calories, whereas much water you take, the calories will be 0 calories. If you feel bored, add a few slices of lemon.
Drink coffee an hour before exercise.
The proof of the block. If you are really hungry, you eat even an apple apetecería. If not, is it really need not eat. Not hungry, you're just bored.
Do not skip meals. If you do to eat less, you end up eating more. When you skip a meal, you get much more hunger and devour the next meal, getting the opposite effect.
Forget the fads after eating. Leave sweets after meals, ingerirás less calories than fat and do nothing. Instead take the fruit that you like and all you want.
exercise
1. Cardio exercises for at least 30 minutes a day
You must move to burn some more calories. If you're not used to exercising, it is sufficient if you move and to walk one hour daily brisk, will serve to burn about 350 calories an hour.
If instead you are used to aerobic exercise, regardless of exercise mode chosen (spinning, running or swimming), stop the exercise by intervals. With half an hour a day will suffice. 8 minutes heating, 15 year intervals in which you alternate one minute of vigorous exercise 1 and 7 minutes slower cooling.
2. Remove muscle
The more muscle you have the more calories you burn. Therefore we propose the following simple plan. Three times a week do 3 sets of 10 repetitions of each of the following movements without any rest in between.
funds
Started: standing a short distance to an open door, puts her hands on her hands and pushes to zoom out and your body to the door.
Media: in kneeling position puts her hands on the floor and lowers and raises the body.
Advanced: lying face down, supports the toes and hands on the floor at chest height and up and down your body straight as a board, almost to rest her chin on the floor.
squats
Originally: Sit in a chair; arise, sit leaning somewhere if needed.
Medium: leans back against a wall and legs bent at right angles, hold the position for 10 seconds.
Advanced: standing, separating the shoulder height, floor until your legs are bent at a 90 ° position. Note that your knees do not exceed the feet forward.
abs
Started: standing, put the guts and hold pressing for 15 seconds each time. Relax and repeat five seconds squeezing everything you can.
Medium: lying face down, resting on the toes and forearms, hold the position by tightening the abdominal area and holding 10 seconds each time.
Advanced: sitting on the floor, supports the soles of the feet and hands to make a bow. Upload the body so that from knees to the head is aligned as a table. Tighten the abdominal area, buttocks and hamstrings for 5 seconds. Down to the initial position and repeats.
Losing weight is not as killed or as difficult as you think, you just have to have clear three premises and meet them for only a week. If you follow these guidelines in just seven days you will see how you can lose up to 2 kilos of weight.
If you are able to reach and meet the first goal, what you have accomplished! See that you can get will encourage prolonged effort and continue losing weight to lose more weight.
Forget fad diets and miracle products, the only real way to lose weight there requires only one thing: burn more calories than you consume. And it is very simple. We teach you and give you the tricks so you can easily and without major sacrifices so.
The goal is simple, if we lose weight we must burn 500 calories a day more than we consume. For this we introduce small changes in our routine: eat better and move a little more and so, almost without realizing it, we have lost those two kilos is left over.
awareness
Mentalízate is just a week !. If you really want to get it, put on short-term goal, you will see results in just a week and you will encourage you to keep going.
Weigh yourself daily. To maintain order, weigh yourself daily fasting to get up. It uses a digital weight, will see how you lose weight every day to reach two kilos promised.
feeding
More vegetables and fruits. At each meal begins with a plate of vegetables, prepared as you like. Eat as much as you want until you feel satisfied. The contribution of fiber from vegetables will make you feel satiated for longer, thus preventing you feel hungry between meals and spades. Complements egg dishes, fish or lean meat, always accompanied by salad.
Forbidden white bread and refined pasta. For one week removed from your diet pasta, bread, potatoes and rice. After the first week, if you're entering back into the diet that are unrefined flour.
Drink plenty of water. Moderate your intake of soft drinks, energy drinks or isotonic, not "zero" any of them contain at least 100 calories, whereas much water you take, the calories will be 0 calories. If you feel bored, add a few slices of lemon.
Drink coffee an hour before exercise.
The proof of the block. If you are really hungry, you eat even an apple apetecería. If not, is it really need not eat. Not hungry, you're just bored.
Do not skip meals. If you do to eat less, you end up eating more. When you skip a meal, you get much more hunger and devour the next meal, getting the opposite effect.
Forget the fads after eating. Leave sweets after meals, ingerirás less calories than fat and do nothing. Instead take the fruit that you like and all you want.
exercise
1. Cardio exercises for at least 30 minutes a day
You must move to burn some more calories. If you're not used to exercising, it is sufficient if you move and to walk one hour daily brisk, will serve to burn about 350 calories an hour.
If instead you are used to aerobic exercise, regardless of exercise mode chosen (spinning, running or swimming), stop the exercise by intervals. With half an hour a day will suffice. 8 minutes heating, 15 year intervals in which you alternate one minute of vigorous exercise 1 and 7 minutes slower cooling.
2. Remove muscle
The more muscle you have the more calories you burn. Therefore we propose the following simple plan. Three times a week do 3 sets of 10 repetitions of each of the following movements without any rest in between.
funds
Started: standing a short distance to an open door, puts her hands on her hands and pushes to zoom out and your body to the door.
Media: in kneeling position puts her hands on the floor and lowers and raises the body.
Advanced: lying face down, supports the toes and hands on the floor at chest height and up and down your body straight as a board, almost to rest her chin on the floor.
squats
Originally: Sit in a chair; arise, sit leaning somewhere if needed.
Medium: leans back against a wall and legs bent at right angles, hold the position for 10 seconds.
Advanced: standing, separating the shoulder height, floor until your legs are bent at a 90 ° position. Note that your knees do not exceed the feet forward.
abs
Started: standing, put the guts and hold pressing for 15 seconds each time. Relax and repeat five seconds squeezing everything you can.
Medium: lying face down, resting on the toes and forearms, hold the position by tightening the abdominal area and holding 10 seconds each time.
Advanced: sitting on the floor, supports the soles of the feet and hands to make a bow. Upload the body so that from knees to the head is aligned as a table. Tighten the abdominal area, buttocks and hamstrings for 5 seconds. Down to the initial position and repeats.
