How to lose 7 kg in 5-10 days, 2-3 weeks, 1-3 months

Sooner or later, every girl faces the question of losing weight quickly. Weddings, anniversaries, children's birthdays, first romantic dates with a young man, a trip to the sea - there are a lot of reasons to quickly adjust your body parameters, and the list goes on and on. How to lose 7 kg in a week? Is it possible to bring your body to the ideal in such a short time?

The answer is definitely positive, but you will have to put in a lot of effort to be happy with the result. In this article you will learn about the most popular and effective ways to quickly lose extra pounds. Stay with us, start losing weight correctly and for the benefit of your body.

Tips and tricks for those who want to lose 5 kg in a week

A sharp weight loss is a colossal stress for the body of anyone, even the most prepared person. Modern nutritionists give some useful tips that will help you lose unnecessary pounds and not damage your health:

• Among dozens of different dietary systems, choose options with a balanced diet. Monoprograms such as the buckwheat diet or a fasting day on fruits are not suitable, as they create a deficiency of many beneficial substances in the body.
• Reducing the amount of food consumed. It is necessary to reduce the volume of each meal to 200-250 grams. One meal should fit in the palm of your hand and then you will definitely achieve the desired results. Overeating is strictly prohibited.
• Meals are fractional - we divide the diet into 5-6 servings, of which 3 are allocated for main meals, and the remaining are light snacks.
• To avoid dehydration, which is inevitable on strict diets, we follow the drinking regime. You need to drink at least one and a half liters of clean drinking water per day. Don’t forget that the liquid the body needs so much is also contained in the foods we eat, for example, vegetables and fruits.
• When compiling a diet, we completely exclude from the possible list foods with fast carbohydrates or empty calories, which immediately purposefully pass into the fat layer. This includes pasta, baked goods, candies, and alcoholic beverages.
• We completely refuse sausages, sausages, smoked, pickled and other foods high in fat.
• Last meal at least 3-4 hours before bedtime. Before you fall asleep, your digestive system will have time to digest the incoming food and begin to rest.
• We refuse heavy, intense physical activity. We give preference to light, leisurely walks, morning exercises, yoga classes and gentle workouts at home.
• Additional procedures are welcome - massages, wraps, rubdowns and other activities aimed at improving the condition of the skin and getting rid of the cellulite layer.

Allowed foods for the diet for a week

So how to quickly lose those hated pounds? What's the secret? Any diet provides its own, clearly thought-out diet developed by specialists, consisting of certain products. It turns out that the process of losing weight depends primarily on what items and in what quantity we consume daily. The “allowed” list includes the following products:

• Containing a lot of protein - fermented milk, cheeses, low-fat meat and poultry, fish, legumes.
• With long-term carbohydrates - all kinds of cereals, for example, brown rice, spelt, couscous, bulgur.
• With healthy fats - fish oil, flaxseed oil, olive oil, various dietary supplements.
• Water is a complete component of any diet. Pure drinking liquid starts metabolic processes and cleanses the body of harmful decay products. For this reason, it is important to drink the prescribed amount per day.
• Low GI fruits and vegetables are fruits with a minimum amount of sugar in their composition, which help you lose weight much more effectively.

Exercises for weight loss

Exercises for weight loss can be used as the main method or in combination with a diet, which will give an even more noticeable effect and allow you to lose 7 kg in a week.

Here are some weight loss exercises that will help you lose weight quickly:

1. Stand up straight, place your feet shoulder-width apart, hold your hands in front of your chest. Lower yourself into a half squat. Slowly shift your weight first to your left and then to your right leg. When performing this exercise, it is important to try to maintain balance and not fall.

2. Make a plank. Alternately pull your knees under your stomach, as if running.

3. Jump onto a box or other object. Then slowly get off it and repeat the exercise again.

4. Stand up straight, place your feet shoulder-width apart. Do squats while holding your arms in front of your chest.

You need to do several repetitions for each exercise.

Running in the morning or just walking helps you lose weight. Climbing stairs and other physical activities are effective for losing weight.

Contraindications

You will have to give up the task of quickly losing at least 3 kilograms if you have at least one contraindication from the following list:

• Pregnancy. In anticipation of adding to the family, the body must receive the maximum amount of nutrients, vitamins and minerals. A lack of necessary components can lead to negative consequences in the development of the fetus and adversely affect the health of the expectant mother.
• Lactation period. During it, a young mother should always be in a good mood and not be in a state of stress, so you should give up any diets while breastfeeding your baby.
• Disruption of the menstrual cycle. Well-established hormonal levels are very important for any woman. During emergency weight loss, violations are possible, which over time often lead to more serious, unpleasant consequences.
• The presence of diseases in the chronic stage. During a weekly weight loss, any chronic diseases, regardless of etiology, can worsen, which inevitably leads to a general deterioration in health.
• Rehabilitation after operations, long-term therapy. During the rehabilitation period, the body needs a constant supply of nutrients, which you definitely won’t get on a diet.

Preparation

Doctors categorically prohibit losing weight quickly, believing that this leads to stress and other unpleasant consequences for the body. But if you strictly follow the recommendations of specialists, such problems can be avoided. Losing weight in a week is quite possible if you follow a proper diet and do weight loss exercises.

Before you start losing 7 kg in just a week, you need to prepare for the upcoming changes. Since nutrients in the diet are significantly reduced, they will have to be replenished in the body. In this regard, during the diet it is necessary to take vitamin tablets.

As for physical activity, the body must also be prepared for it. It is important to warm up before performing a set of exercises.

This method of losing weight is not recommended in the following cases:

• during pregnancy and breastfeeding;
• in the presence of liver diseases, gastrointestinal tract, diabetes mellitus;
• while taking medications.

The most effective weekly diets for weight loss

Numerous nutritionists have developed a wide variety of dietary methods and programs that allow you to lose several hated kilograms in just one week. Every woman and even a man can choose the most suitable option for himself, which will suit him with the diet and possible results. We offer several interesting and effective options.

How to lose 3 kg in a week on a fast Estonian diet

The Estonian diet is one of the effective methods for losing weight, but it has some peculiarities. It is popular not only due to its excellent results, but also to its original approach to implementation. Of course, there is no exotic food on the menu, but the diet is quite strict and requires a specific composition.

The main feature of the Estonian weight loss program is the combination of the classic mono-system and a strict low-calorie diet with a minimum amount of calories. This “tandem” provides truly rapid weight loss:

• The diet consists of a whole list of monoprograms, during which a person consumes only one permitted product without adding salt, sugar and herbs. This way you will quickly cleanse your body of excess water and undigested food.
• Duration - one week or six days, with a guaranteed result of 3 to 5 kilograms. But it is worth noting that it is stagnant water that is removed first, not fat deposits. To ensure that the results are maintained, after finishing the diet you will need to continue to adhere to proper nutrition.
• During a diet program, experts recommend consuming only high-protein foods, which not only fill you up, but also help in the weight loss process.

A sample menu for this diet is as follows:

• Day one – boiled chicken eggs. We eat one piece for each meal - 6 meals a day.
• Day two – low-fat cottage cheese in a volume of 200-300 grams. We divide into three main meals at equal intervals.
• Day three – half a kilo of chicken breast, divided into 6 servings.
• Day four – 200 grams of boiled brown rice without adding salt/sugar. Divide into four meals.
• Day five – we eat 5-6 boiled potatoes in their jackets during the day. Each meal includes one potato.
• Day six – eat sour and sweet and sour apples in unlimited quantities.

Popular diets

Many special nutrition systems have been developed that will help you get rid of extra pounds.

Buckwheat

The basis of the diet is buckwheat. The porridge is prepared by steaming. You will need 2.5 cups of boiling water per 1 cup of washed cereal. Leave it in a thermos overnight, and in the morning you can eat it.

In addition, you should drink 1 liter of kefir per day. You can supplement your diet with fresh vegetables and a small amount of fruit.

Sample menu for the day:

1. Breakfast – half a cup of kefir and 100 g of porridge.
2. Lunch: cutlets made from steamed buckwheat, without adding oil.
3. Dinner: 100 g of buckwheat porridge and a glass of kefir.

Dried fruits and apples are suitable as a snack.

Kefir

Kefir removes toxins and has a beneficial effect on intestinal microflora, liver and kidney function. You are allowed to drink 1-1.5 liters of kefir per day. Fat content should be up to 2%.

You can supplement the diet with 1 boiled egg, 500 g of cottage cheese or chicken breast, as well as fresh fruits and vegetables.

For the first three days, 300 ml of kefir is required for breakfast, lunch, dinner and all snacks. On the remaining days of the week, the diet expands. Sample menu for the day:

1. Breakfast: carrot salad and 200 ml of kefir.
2. Snack: apple and 300 ml of kefir.
3. Lunch: 1 boiled potato and 200 ml of kefir.
4. Snack: a handful of dried fruits and 200 ml of kefir.
5. Dinner: boiled chicken breast and 300 ml of kefir.

If you are very hungry, you are allowed to eat 1 green apple.

Apple-kefir

You are allowed to eat 1.5 kg of apples per day; it is better to choose green varieties. The fruits can be eaten fresh or baked in the oven. Divide the entire amount into 5 servings. In addition, you need to drink 1.5 liters of kefir per day.

Kefir-based soup is also allowed. To do this, add cucumbers and herbs chopped in a blender to the fermented milk product. You can also prepare a fruit-kefir cocktail. To do this, add berries and fruits to the fermented milk product and mix everything with a blender.

Sample menu for the day:

1. Breakfast: oven-baked apple.
2. Snack: half an apple, grated and mixed with a cup of kefir.
3. Lunch: kefir soup with herbs and cucumber.
4. Snack: cocktail of apple and kefir.
5. Dinner: oven-baked apples.

You can wash everything down with green tea and water. Before going to bed, you should also drink a glass of kefir.

Chocolate

The main product is dark chocolate. You are allowed to eat 30 g at a time and drink a cup of coffee.

Sample menu for the day:

1. Breakfast: 20 g of chocolate, coffee with milk.
2. Snack: 20 g of chocolate and half a grapefruit.
3. Lunch: 20 g of chocolate and a cup of cocoa.
4. Snack: 20 g of chocolate and a handful of any nuts.
5. Dinner: 20 g of chocolate and a cup of green tea with lemon.

The exit from the chocolate diet is smooth. The following products are gradually being introduced:

1. The first day - freshly squeezed juices, cocktails from fruits and berries, herbal decoctions and infusions.
2. Day two: unsweetened fruits and non-starchy vegetables.
3. The third day - broths based on vegetables, lean meat and fish.
4. Fourth day – fermented milk products.
5. Fifth day – products from durum wheat, various cereals.
6. The sixth day is the introduction of other products, the transition to the usual diet.

Chocolate must be selected very carefully for such a diet. Belgian, Swiss, French are ideal. Among the Russian ones - “Golden Mark”, “Red October”, “Babaevsky”, “Korkunov”, “Victory of Taste”.

It is important to choose the right quality dark chocolate. It must contain at least 70% cocoa beans. White plaque is unacceptable. Be sure to check the expiration date. The composition should not contain refined sugar, dyes, flavors, or hydrogenated fat.

Diet "Week" (from Peta Wilson)

This is the favorite diet of actress Peta Wilson, who became famous thanks to her starring role in the TV series “Nikita.” She experimented with her own health: she suffered from obesity and was on the verge of anorexia. As a result, she developed a diet for herself.

Sample menu for the week:

Peta Wilson uses it twice a month to stay slim and energetic. The diet is very strict, but guarantees rapid weight loss.

Fruity

It is allowed to eat only fruits and berries. Permitted ones include:

• bananas;
• citrus;
• apricots;
• peaches;
• mango;
• kiwi;
• apples;
• pears;
• avocado;
• cherry;
• cherries;
• pineapples;
• mulberry;
• plums;
• figs;
• persimmon.

You can eat them either fresh or baked in the oven. You can make salads from the fruit and season it with kefir or classic yogurt.

It is recommended to devote each day to a specific fruit, for example:

• Monday – apple;
• Tuesday – grapefruit;
• Wednesday – banana;
• Thursday – orange;
• Friday – pomegranate;
• Saturday – berry;
• Sunday – combined.

In this regard, the following menu for the week is suitable:

This menu is quite balanced, so it doesn’t need to be changed.

Egg

The main product is eggs - you can boil them or make an omelet. Moreover, they are supplemented with grapefruits. In addition, chicken breast, fresh vegetables, and kefir are allowed.

For example, for breakfast - 2 eggs and a citrus fruit, for lunch - 1 egg, citrus and a little chicken breast, and for dinner you can have kefir.

Porridge diet

The basis of the diet is porridge. Millet, rice, barley, buckwheat, oatmeal, and wheat are allowed. To prepare them you need:

1. Rinse 1 part of the cereal and pour 2 parts of boiling water.
2. Cook for 5 minutes and then leave overnight.

Portions should be small: for breakfast - 150 g, for lunch - 300 g, for dinner - 200 g. You can eat the same porridge all day or alternate them. You can also mix cereals and prepare a common dish (Suvorov porridge). Kefir, an unsweetened fruit, is suitable as a snack.

Hercules

Hercules flakes are satisfying and healthy. The Hercules diet is based on eating only oatmeal. Cook the porridge in the same way as in the previous recipe, only leave for 10 minutes. It should be eaten for breakfast, lunch and dinner.

You can supplement it with nuts, fruits and berries, honey. Unsweetened fruits and kefir are allowed as snacks.

Salad

The main dishes every day are salads. Days need to be alternated:

• Monday – fruity;
• Tuesday – vegetable;
• Wednesday – meat (+ eggs);
• Thursday – seafood;
• Friday – fruity;
• Saturday – vegetable;
• Sunday - meat.

Sample menu for the week:

You can snack on dairy products or unsweetened fruits.

Lenten

Great for vegetarians. It is forbidden to eat meat, poultry, fish. Eggs, milk, cottage cheese, cheese, and fermented milk products are usually also excluded. The basis of the diet is cereals, vegetables, fruits, and legumes. Vegetable oil is allowed in small quantities.

Sample menu for the day:

1. Breakfast: oatmeal cooked in water, a handful of berries.
2. Lunch: vegetable soup.
3. Dinner: vegetable or fruit salad.

You can wash everything down with juices, tea, and herbal infusions. Coffee is also allowed, but it is best to replace it with a chicory drink. This will help cleanse the body faster. A handful of nuts or any fruit is suitable as a snack.

During such a diet, it is necessary to avoid heavy physical activity, but walking in the evening will be beneficial. You can go swimming.

Spring

Many people associate the spring diet with vegetable broths, but it is more varied. Allowed products include not only vegetables, but also:

• fruits;
• cottage cheese;
• kefir;
• boiled meat;
• porridge;
• cracker;
• eggs;
• some chocolate.

The following rules must be observed:

1. Start the day with warm water with a slice of lemon. After this, do exercises.
2. Drink at least 1.5 liters of water per day.
3. Eat at least 4 times a day.
4. Eat fruits only from 8:00 am to 12:00 pm. The exception is citrus fruits.
5. Vegetables, as well as various low-calorie foods and dishes, can be consumed from 12:00 noon to 8:00 pm.
6. It is not recommended to heat treat at least half of all vegetables eaten. Steam, simmer, boil, bake everything else (without using oil).
7. Before going to bed, always take a walk in the fresh air.

Sample menu for the day:

1. Breakfast: salad of apples, oranges and grapes.
2. Lunch: cabbage and carrot salad (it is allowed to season with 1 tablespoon of vegetable oil).
3. Dinner: 230 g brown rice, 120 g boiled chicken breast, 1 tomato.

You can drink it with a cup of unsweetened tea, juice, or water. Kefir, low-fat cottage cheese, yogurt, and fruit are suitable snacks.

Swedish seven-day

Built on the consumption of dairy and fermented milk products. Supplemented with boiled lean meat and cereals. Fruits, vegetables, mushrooms and eggs are also allowed.

The diet involves 2 phases:

1. Preparation period. Lasts 3 days. It is necessary to smoothly transition to a new diet.
2. Basic course. Lasts a week. All diet rules must be strictly followed.
3. Gradual exit. It also lasts a week. It is necessary to gradually return to your usual diet, but without junk food.

The main features of the Swedish seven-day diet are as follows:

1. In the morning, eat foods rich in slow-type carbohydrates. They are present in large quantities in cereals and pasta made from durum wheat.
2. For lunch, it is recommended to eat vegetables and protein foods (meat, fish, eggs).
3. Dinner must include fruits and starchy foods.

Sample menu for the day:

1. Breakfast: buckwheat porridge, a glass of kefir.
2. Lunch: salad with vegetables and cheese, chicken breast stewed in sour cream sauce.
3. Dinner: rice stewed with mushrooms and vegetables, apple.

You can drink unsweetened tea and compote.

Diet from Cindy Crawford

The menu for the day is strict. It is necessary to eat a special rice and cabbage soup every day. Moreover, it is allowed in unlimited quantities. This dish satisfies hunger and speeds up the process of burning fat deposits. To prepare it you will need:

• rice – 75 g;
• cabbage – 1 head of medium size;
• bulbs – 6 pcs.;
• bell pepper – 2 pcs.;
• tomatoes – 3 pcs.;
• carrots – 6 pcs.;
• green onions - a bunch;
• celery greens - 5 branches.

Preparation:

1. All vegetables need to be washed and cut.
2. Pour cold water over them in a saucepan and cook until tender.
3. Separately, wash and boil the rice.
4. A couple of minutes before the end of cooking vegetables, pour it into the pan.
5. At the end add finely chopped greens.

This soup is best prepared every day or at least every other day . You can supplement it with either boiled meat or vegetables (and fruits) with kefir.

The menu for the week is as follows:

Products should be distributed evenly throughout the day. Fresh vegetables and fruits should be consumed in small quantities so as not to cause flatulence. Sometimes you are allowed to treat yourself to a cup of black coffee.

How to lose 10 kg in a week on the egg diet

Do you want to lose weight in a balanced way? Don't want to be constantly stressed? The egg diet is exactly what you need. This is one of the most effective and interesting dietary programs with a thoughtful, fully balanced diet that allows you to never feel hungry. The basis of the menu is chicken eggs. This product has a low calorie content, a lot of useful substances in its composition and helps the body fight extra pounds easier and faster.

There are several diet rules:

• Eating food in three main meals - breakfast, lunch and dinner. No snacking or late-night binge eating.
• We completely exclude from the diet store-bought sauces, sausages and other high-calorie items with unhealthy fats.
• It is strictly forbidden to eat dates, bananas, grapes and mangoes. These fruits contain a lot of calories and are not suitable as a dietary food.
• Boil the chicken meat without salt, discard the skin. You can replace chicken with other low-fat varieties.
• If necessary, eggs can be replaced with low-fat cottage cheese.
• We eat eggs only boiled without adding salt.
• If the menu includes vegetable salads, we prepare them without vegetable oils. Replace the fatty dressing with lemon juice.
• When exiting the diet, we limit the consumption of foods containing refined sugar in the future diet.

In the table you can see a sample menu

Reviews and results of losing weight

Yana, 30 years old

I’m embarrassed to admit, but until I was 27 I didn’t drink water at all. Yes, I usually made do with coffee, tea, store-bought juice, wine and other crap. Why do I need this simple water, I thought, when there are so many tasty liquids around. My mother herself drank only compotes and fruit drinks all her life and taught me the same. The result is depressing: she is only 55 years old, and she already has diabetes and high blood pressure. And all my attempts to convince her end in nothing. And now I’m a fan of the water diet and I’m promoting it to my household. I drink water when I wake up. Then 30 minutes before meals. An hour and a half after eating. The food is also modest, mainly cereals, vegetables and fruits, meat... The water must be purified. If you just took it from the tap and boiled it, there is no use for it. All the beneficial substances in it have died. Therefore, you will have to buy a special bottled one.

Thanks to this diet, at 35 years old I look 25. And I weigh 58 kilograms with a height of 170 cm.

Marina, 29

The buckwheat diet is the worst thing I have ever experienced. There was a month and a half left before my vacation, and I didn’t like my figure at all. 63 kilos with a height of 152 cm is, of course, too much. The choice fell on buckwheat: it is cheap and easy to prepare, and the results seem to be good. For a week I ate only steamed buckwheat, sometimes adding eggs, apples and cucumbers, so as not to go completely wild. I ended up losing 3 kilos. But I still can’t look at buckwheat, and by the way, six months have already passed. That's why I won't sit on it again. It’s probably better to find some other strict diet, but more varied.

Olga Vasilievna, 45 years old

I noticed that lately I haven’t been feeling very well – I’m often dizzy, weak, I want to lie down and not get up. Although I have always been an active woman: I worked two jobs, raised three children, participated in amateur performances, etc. Yes, of course, I am no longer young, but I was not going to give up so abruptly. I have never been fat, even now I maintain the level of 65 kg. Therefore, I never thought that my problems arise from food. She ate everything and didn’t gain weight. But the doctor advised me to stick to a hypoallergenic diet. This means that you need to exclude from your diet everything that can cause allergies. In the same way, individual intolerance to certain products is revealed. I ate homemade cottage cheese and yogurt, beef, chicken, fruit. In general, food allowed for allergy sufferers. And you know, my health has improved significantly! And I even lost three kilos, although this was not my goal. I’m already used to this menu and will always stick to it.

Victoria, 20

I read on a social network about some miraculous weight loss system, during which you can lose 5 kg in just three days. Every day, eat only cottage cheese and drink mineral water. For me, this is the very thing - I wouldn’t have enough patience for long. What can I say - it didn’t help me. I lost only 1.5 kg. Well, it’s true that I’m already a slim girl, 55 kg with a height of 160. I wanted to reduce my volume, but I couldn’t. I'll look for something more effective.

Aksinya, 32

I love fruit. Therefore, when choosing a strict diet, I didn’t think for a long time - of course, fruit! Don’t feed me bread at all, let me nibble on an apple, pear or juicy watermelon. Two weeks flew by instantly for me. Pure pleasure! True, in the end I already want meat... My loved ones noticed that I had become slimmer, I was radiant, my complexion had refreshed. I'll repeat it in a month or two. And I recommend it to you.

Alena, 25

After pregnancy, I was horrified to discover that pre-pregnancy clothes didn’t fit me so well. I had to buy everything new. The reflection in the mirror was not pleasing. It was impossible to go on a diet, since I was breastfeeding my daughter. I barely made it to the end of breastfeeding. I tried many methods with different results. I can say with confidence that the only diet in which you don’t feel hungry at all is a carbohydrate-free one. It focuses on meat, dairy products, and vegetables. Sweets, flour products and other foods containing fast carbohydrates are excluded. However, this does not mean that there will be no delicious food at all. I found a lot of dishes online that meet the parameters of a low-carbohydrate diet and are incredibly appetizing! Even my husband ate them, although he does not recognize any restrictions. I followed the diet for one week every month. As a result, in six months I got rid of the hated folds on my sides and my tummy became flat. Minus 15 kg - I'm very happy.

How to lose 2 kg in a week on the Japanese diet

If you want quick but long-lasting results, the Japanese diet is a great way to lose weight. The main feature of this weight loss program is a sharp reduction in daily caloric intake; no more than 500-800 kcal can be eaten during the day. The main advantages of the “Japanese”:

• Long term. The resulting effect lasts for a long time. If you strictly follow all the rules of the diet and correctly exit the system, then in the future you will not only increase the result, but also maintain it for at least two to three years.
• Thoughtful diet. There is no need to invent anything. Nutritionists have long developed a special plan, which a person losing weight can only strictly follow, getting excellent results and a beautiful, slender figure.
• Lightness and simplicity of dishes. The menu is made up of basic dishes. Just half an hour and a delicious lunch, breakfast or dinner is ready.

The Japanese diet gives truly noticeable results, but it not only has numerous advantages, but also some disadvantages that you may experience during the implementation:

• Strict restrictions on the products consumed - not everyone can withstand the proposed menu for the entire week.
• You can drink not only water, green tea, but also coffee, frequent consumption of which leads to disturbances in the gastrointestinal tract and blood pressure levels.
• Only people in good health, without pathologies at the chronic stage, can adhere to the diet.
• If you do not exit the diet correctly, the lost kilograms will quickly return. After the “Japanese” you need to rebuild your daily diet.

The table shows a sample menu.

How much weight can you lose in a week?

How many kilograms can you lose in 7 days? In at least a week of following the principles and rules of most modern diets, you can lose an average of 2 to 3 kg of excess weight, while the standard norm for the body is no more than one and a half kilograms. All other amounts of weight loss depend on the initial weight: the fatter the person, the faster and more noticeably he loses weight. Curvy beauties, as a rule, lose up to 6 kilos on a weekly diet, but slender women will be able to get rid of a maximum of 1-2.

Such results are provided with a balanced diet, when there are no strict restrictions on the foods consumed. In the case of “hunger” diets, more significant results are possible. Of course, you will lose 10 kilograms, but in the process you will experience discomfort and numerous side effects.

Which is better is up to you to choose. But it is best to consult with a specialist in advance, and we will help you choose the appropriate option.

Cardio training

Nutrition alone will not be enough for us, so we take comfortable sneakers, training clothes and go to the gym.

The process of fat burning begins only after the fortieth minute of training on a cardio machine, so I advise you to be patient.

To ensure that the process does not seem tedious and monotonous to you, divide your workout into several parts.

For example, we start with a 10-minute warm-up on the treadmill. We just go, changing the speed and angle of inclination. At this stage, we need to increase the pulse to working.

Next, we switch to the ellipsoid and practice on it for about 20 minutes. We choose modes depending on your level of training. For beginners, a monotonous approach of low complexity is suitable. Advanced cardio users will enjoy interval training more.

After the ellipsoid we add a bicycle. Here you can choose depending on your health. For example, people with bad knees may prefer a horizontal position rather than a vertical body position. Do not forget that the seat height should be such that your knee does not fully extend, otherwise injuries and excessive stress on the joints may occur. We work out for 20 minutes and go back to the treadmill.

Here we end our workout with a 10-minute walk or light jog to “calm down” our heart rate.

This is just a cardio workout option. You can independently choose which simulator and which program suits you best. Many people run on a treadmill for an hour, while others use an ellipsoid for this.

As a person with bad knees, I prefer a bicycle as it is safer for them.