How you can lose 1 kg per week by following a wholesome health plan

Ignore that Detox tea Ads And Quick Promises Of Correction For Keto – It’s Time To Find Out How To Lose Fat And Keep It Off. Today’s Conversation: How to Lose 1kg, the Amount of Weight 20 percent of you said you wanted in WH Naked survey by following healthy protocols.

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How many calories do you have to burn to lose 1 kg?

First, let’s summarize some numbers. One pound of fat is about 3,500 calories. So, to lose 1 kg per week (a nice, healthy, sustainable amount), you need to produce around 7,700 calories Deficit. sound like a lot? It’s time to talk about fitness tactics.

What is the best exercise to lose 1 kg?

The secret, PT tells star Matt Roberts, is interval training – alternating high-intensity bursts with lower-intensity rest periods is the fastest, most effective way to burn fat. If you don’t already, it’s seriously time you did.

Why Does Interval Training Help With Fat Burning?

It’s because of something called EPOC (excessive post-workout oxygen consumption) – also known as the afterburn effect – which forces your body to keep burning the bonus Calories (as it removes lactic acid, repairs and strengthens muscles, etc.) for up to 36 hours after leaving the gym. Clever huh?

This could be far more effective than fasted cardio.

What’s the best fitness plan for this?

Roberts recommends maintaining this fitness balance:

  • 30 minutes intense Cardio at least three times a week
  • Two regular cardio sessions
  • Two to three strength training sessions
  • Abs workout

Ready to crack? We asked Roberts to share the secrets of his worldwide wellness retreat. With little time and maximum result, Roberts has good training tactics in his arsenal.

# Disclaimer: Prepare to feel the burn and remember that you need to fuel your workout and recovery with healthy food. You should also make sure that you are drinking plenty of water and sleeping well.

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Example of a training plan

Make sure you warm up before each session and cool down after each session with these important sections.

Intense cardio: do the session

20 minutes: Steady state jogging

15 minutes: Mountain interval sprints

  • Run up a hill and go back down
  • Repeat 5-6 times
  • Work at 75 percent of your maximum in the first interval and increase it to 90 to 100 percent by the last

Roberts says, “Keep your body upright to touch your glutes and hamstrings as you run – especially on hills where there is a temptation to lean forward – and hit your metatarsus (not your heel) Soil to reduce the stress on the body. ‘

5 minutes: dynamic exercises

  • Affair
  • Bum kicks
  • High knees
  • Moving one-legged high knee jumps

20 minutes: Steady state jogging

Intense cardio: do the session

Complete three times: 45 seconds per station plus 15 seconds break.

climber

Roberts says, “The goal is to get your foot as close to your hand as possible to enjoy a deep hip stretch.”

Hamstring curls with fitness ball

Roberts says, “Be careful not to let your hips drop off during this movement. hold her up. ‘

Straddle squat jumps

Roberts says, “Be explosive if you jump on the box – but don’t stay up.”

Plank order

Roberts says, “If you get tired, change this movement by lowering it onto a kneeling plank.”

Walking lunges

Roberts says, “Reach up with your hands and drop deep into each lunge – think of the quality of movement over quantity.”

Abs workout

Plank (hold for 20 seconds)

Side plank with twist (10 reps per side)

Double Leg Down (10 reps)

Side board with hip dip (10 repetitions per side)

Plank rocks (10 reps)

Strength training

Do each exercise for 10-12 repetitions and do each triple or superset three times.

Bicep curls, tricep curls, and side raises

  • Bicep curls (12-15 kg)
  • Triceps curls (5-9 kg)
  • Lateral side elevations (2-3 kg)

Press chest and pull down

  • Chest press (20-30 kg)
  • Pulldowns (20-30kg)

Finisher

Three minutes 30 seconds on / 30 seconds off, brisk sprits on either a bike or a rowing machine.

What to eat to lose 1 kg per week

First of all, cutting food groups or eating only select foods doesn’t lead to permanent healthy eating habits, says Roberts. Instead, you should be much better focused on what you can add to your health to improve your health. By doing this, you naturally lower your intake of high-calorie, low-nutritional foods.

Here are your healthy eating guidelines:

  • Drink more water. Aim for at least eight glasses a day. To be hungry? Have a glass of water and wait 10 minutes – it might just be thirst.
  • Slow down your eating. Research shows that the longer it takes you to chew your food, the less you will consume it.
  • Sip green tea. Studies show that the antioxidants in green tea can stimulate weight loss.
  • Fill with fiber. Whole grain bread, potatoes, nuts and cereals will keep you feeling satisfied for longer.
  • Reduce your portion size. Just a bit. This will reduce your caloric intake while being easy to maintain.
  • Eat high protein meals. Especially within 30 minutes of training. This will help you feel full longer and aid in muscle repair.

This article originally appeared on Women’s Health UK.

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