How to lose 15 kg in a week? We lose weight instantly!

Doing fitness at home for weight loss: lunges with jumping

There are many variations of lunges, but the classic forward lunge is still very effective for weight loss. The exercise works several muscles at once - buttocks, quadriceps and hamstrings.

Technique:

Stand straight and determine the distance of your feet at the width of your pelvis. Place your hands on your hips and take a controlled step forward with your right foot.
Keep your back straight and lower your body until your front leg and back leg form a 90-degree angle.
Pause, then bring your right leg back to the starting position.
Now repeat the exercise with your left leg, stepping forward.
Repeat 10 times on each side. Do a total of 3 sets.

Jessica Simpson lost extreme weight and stopped sleeping because of the pills

Do you want to lose weight quickly? Include this exercise in your fitness routine. The combination of cardio and strength is a great pairing for weight loss as it will make you really sweat.

Technique:

Place your feet together and place your hands on your hips. Step forward with your right foot.
Lower yourself until your right leg forms a 90-degree angle. Next, jump up and deftly change your leg.
Repeat lunges for a minute for 3 sets.

Imagine that your right foot is the center of the dial, and your left foot is the hour hand. As you lunge, walk a full circle, from noon to midnight, and repeat, switching legs.

Doing fitness at home for weight loss: jumping push-ups

Get on your knees, place your hands wider than your shoulders, fingers pointing forward. Lower yourself slowly, spreading your elbows wide, then rise just as slowly. Do this as many times as you can within a minute.

Push-ups effectively work the spine, chest and legs simultaneously. If you decide to add this exercise to your fitness training for weight loss, then the knee push-up option is suitable for beginners.

Technique:

Take a position where your feet are shoulder-width apart and your arms are at your sides. Push your hips back, bend your knees and squat down.
Place your hands on the floor directly in front of you and place your weight on them. Gently bounce back to land on your feet in a plank position.
Jump your feet forward so they land outside your hands. Reach your arms up and jump.
Immediately lower yourself back into a squat and do a push-up again. Repeat 8-12 times in 3 sets.

Prohibited diet foods

Foods to avoid:

Sugar: sugar, sweets, desserts, cakes, chocolate.
Salt: salt, soy sauce, meat and vegetable broth cubes, soups.
White wheat flour: bread, cakes, pies, white sauces, breaded foods.
Fats: Fried foods, red meat, bacon, sausage, salami, ham, red meats rich in fat, whole milk and yellow cheeses.
Industrial products: cookies, snacks, frozen prepared meals, pizza, lasagna, soft drinks and pasteurized juices.

To replace salt when cooking, you can use herbs and natural seasonings such as onion, garlic, rosemary, parsley, thyme, basil and oregano as they add more flavor to foods and do not cause fluid retention in the body.

Doing fitness at home for weight loss: squats

From a standing position, with your feet shoulder-width apart, squat down, bending your knees to an angle of 90 degrees, and straighten back up. The secret of success is speed; the faster you perform the exercise, the more effectively your butt will swing.

Squats are one of the best exercises for losing weight at home. So your fitness routine should include squats in one way or another. When performed correctly, you develop the muscles in your spokes and lower body.

Technique:

Place your feet hip-width apart and your arms at your sides. Begin to slowly lower your legs and stretch your arms in front of you.
Keep your back straight and lower yourself until your thighs are parallel to the floor. Don't forget to watch your knees - they should be at the same level as your toes.
Then return to the starting position while maintaining a moderate pace. Repeat 15 times in 3 sets.

How to properly train using the Tabata system

Don't eat an hour before training.
Start with a warm-up: swing your arms and legs, stretch your neck with rotational movements, do several bends forward and to the sides.
During a set of exercises for weight loss, watch your breathing: exhale for effort, inhale for relaxation.
Follow your diet: workouts already help you burn an average of 400 extra calories per day, so don’t combine Tabata for weight loss and diet!

Doing fitness at home for weight loss: jumping push-ups

Squat down deeply, bending your knees at right angles. Jump up from this position with your feet wider than shoulder width and land in the same position. Repeat for a minute.

Only when you are confident in your abilities, make lunges and squats more difficult. Combine both exercises by doing fitness at home for healthy weight loss. A more advanced option will increase your heart rate, and you will feel effective work in the abs, buttocks and legs.

Technique:

Lower yourself into a deep squat and rise up sharply as if you were jumping. But you should return not to the starting position, but to a lunge with your right leg.
Next, use a jump to return to the squat position. Continue the exercise for 45 seconds, alternating legs. Just two approaches.

Jumping rope will require a lot of space, but it's worth it. General tone, active calorie burning and back practice are just some of the benefits of jump rope exercises.

Technique:

Do soft jumps, holding the ends of the rope and pressing your elbows to the ribs.
Actively swing the rope and jump over it. Continue jumping for 1 minute. Do 3 sets.

Doing fitness at home to lose weight: dynamic plank

The plank is a great way to tighten literally all your muscles. From your back to your legs, use this exercise in your home fitness routine. By the way, the dynamic option is just what you need for weight loss.

Technique:

Start with your arms wide apart, your feet together, and your body in a straight line.
Simultaneously jump with both legs in different directions and immediately return to the starting position. Do not lower your stomach and repeat the exercise 30 times.

Contraindications

Contraindications to the diet:

Diseases of the digestive system.
The period of bearing a child and the period of breastfeeding.
High or too low blood pressure.
Diseases of the heart and blood vessels.
Diabetes.
Age under 18 years.

If a woman suffers from painful menstruation, or has entered menopause, it is best for her to refuse the “minus 15 kg per month” diet. It is not recommended to start a diet against the background of emotional stress.

Doing fitness at home to lose weight: intervals

These intervals may be short, but believe me, they will help you diversify your workout and achieve the desired result. If you don't have dumbbells at home, order them from a sports equipment store.

Technique:

Place dumbbells at shoulder level and feet together.
Raise the dumbbells up until your arms are completely straight. At the same time, jump with your legs in different directions. Continue for 20 seconds.
After 10 seconds of rest, place your feet shoulder-width apart and the dumbbells on your chest.
Start pushing the dumbbells out as if you were boxing. Continue for 20 seconds. After 10 seconds of rest, repeat the set of exercises 8 times, if possible.

It burns a lot of calories. Due to the high intensity of the workout, you burn calories not only during but also after it. By creating a calorie deficit, you destroy fat reserves. The main thing is not to eat too much after class, so as not to return everything you spent.
It strengthens the muscles of the whole body. The exercises are selected in such a way as to work almost everything: arms, chest, abs, thighs and buttocks. After just a few workouts, your body will look more toned and athletic.
It develops endurance. Soon you will begin to notice that climbing stairs, running for the bus, and other everyday tasks are easier for you.

You must understand that a 10-minute workout will not replace a full-fledged session in the gym or half an hour of running at an average pace. But it will help you burn much more calories than the same exercises performed at a relaxed pace and with long rests between sets.

If you have cardiovascular disease, obesity, or problems with the spine and joints, consult your doctor before performing the complex.

Jumping Jacks

These simple feet-together-legs-apart jumps will warm up your body for more advanced exercises. Try to move quickly and don't be lazy in clapping overhead.

Place your feet shoulder-width apart, with your toes turned slightly outward. Squat quickly and deeply, with your thighs parallel to the floor at the bottom. It’s even better if the hip joint is below the knee.

Keep your back straight. Don't lift your heels off the floor or curl your knees inward. You can work with your hands or hold them on your belt - whichever is more convenient for you.

Burpee

Get into a prone position, then touch the floor with your chest and hips. Return to plank position, quickly pull your legs towards your hands and jump up.

It is not necessary to jump high, the main thing is to lift yourself off the floor and straighten your hip and knee joints. Do the clap above or behind your head.

If it's too difficult for you and you can't keep up the pace, don't go down to the floor. Lie down and immediately pull your legs towards your arms.

Plank

Take a lying position, palms under your shoulders, abs and buttocks tense. Don't raise your head, look at the floor. Make sure your lower back doesn't collapse. Breathe evenly and deeply.

If you feel that you can no longer maintain the correct position and your body arches in the lower back, drop to your knees. If your wrists hurt, rest on your forearms.

From a standing position, jump down first to one knee, then to the other. Make sure that the knee of the front leg does not extend beyond the toe. Do not touch the floor, otherwise you may hit yourself. Place your hands on your belt or hold them in front of you.

If you can no longer jump and the 30 seconds are not over yet, switch to regular lunges, without jumping.

Walking plank

Stand in a plank position with your arms straight, tighten your abs and buttocks. Keep your back straight. Take turns lowering your right and left hands onto your forearms, and then rise in the same order: first the right, then the left. Next time lower with your left hand.

If it's too difficult for you, kneel down.

Frog jumping

Stand in a lying position, tighten your abs and buttocks to avoid arching in your lower back. As you jump, pull your legs towards your hands, and then return to the starting position in the same way.

If you don't have enough stretch to get your feet close to your hands, that's okay—jump as close as possible. Don't try to dramatically increase the range. This may result in injury.

Place your feet wider than your shoulders, turn your toes to the sides, put your hands behind your head. Squat until your thighs are parallel to the floor, spreading your knees. As you come out of the squat, lift one knee, tilt your body to the side and touch your elbow to your knee. Repeat the same on the other side.

Stand upright on your knees, place one arm next to your body and move the other to the side about 20 cm. Lower your shoulders, squeeze your shoulder blades together, tighten your abs and buttocks.

Do a push-up and change hands: place one closer to your body, the other further away. Make sure that your elbows look back and not to the sides during the exercise.

If you can do classic push-ups, do it.

Scissors

Sit on the floor, raise your legs straight, straighten your back as much as possible. Place your hands on the floor. Raise one leg and lower the other at the same time. Keep your knees straight, you can pull up your toes.

If your back gets very tired, lie on it, press your lower back firmly to the floor and do scissors in this position.

This article is part of the Great Lifehacker Challenge. We came up with it to give you the motivation to finally change your life.

If you want to become the best version of yourself, join the Big Challenge, complete tasks and receive gifts. Every month we give away an iPhone XR, and we’ll also give away a trip to Thailand for two.

I'm participating!

Nutrition for losing weight by 15 kg in a week

If you want to really effectively lose weight, you simply cannot do without dietary restrictions!

This week you should completely exclude from your diet:

Sweets (sweets, chocolate, marmalade, etc.)
Flour products (buns, pastries, cakes, bread, etc.)
Salt (that is, you can’t even eat foods containing salt)
Fried (you should avoid all fried foods, as fried foods are always high in calories)
Butter (you can’t add vegetable oil to foods during cooking, and you should also avoid sandwiches with butter)
Fast food (forget about pizza, hamburgers and similar products)
Semi-finished products (your diet menu this week should not include dumplings, dumplings, manti and other instant foods)
Sauces (this means not only sauces for seasoning dishes, but also ketchups, mayonnaise)
Fatty foods (for this week, forget about 6% milk, glazed curds, cheeses, 9% and 18% cottage cheese and other non-dietary products)

Yes, you will have to limit yourself in many ways, but beauty requires sacrifice! So let's go on a diet!

Your diet should consist of several simple rules that you must strictly follow.

Rules for fast weight loss:

You need to eat three times a day (breakfast, lunch and dinner)
All snacks between meals are canceled
You can only eat low-calorie foods
We drink a lot of water a day (at least 2 liters)
We include vitamin-rich and at the same time low-calorie foods in our diet, for example: eggs, lean meat, salads, low-fat dairy products and the like!
Between meals, you can only drink unsweetened tea, preferably green tea.
Every morning you need to drink a glass of clean water 20 minutes before breakfast.
In the morning, you can eat porridge prepared by yourself, for example: oatmeal or rice. Just remember that you need to cook them only with water without adding sugar or salt.
Try to eat at least a few fruits every day or drink at least one glass of freshly squeezed juice.

It may not be easy to stick to these rules, but I think you can hold out for at least a week for a slim body. Perhaps you want to quickly lose weight for the summer. Then you should definitely read this article!