How to lose your extra pounds?

You finally decided to make yourself to the idea that no, the scales are not crazy, you’ve just a little exaggerated about desserts lately!

Related topic : How to lose weight when eating less?

Know that it is easy to get back in hand, to lose weight quickly and surely, to get rid of these 5 small excess pounds accumulated without realizing it.

But then how to lose weight quickly ?

Read also : Why want to evolve professionally?

How to lose 5 pounds quickly, easily and… sustainably!

First of all, it is very important to remember how useless it is to fall into a hunger strike to lose these few extra pounds.

Indeed, this method, which can prove effective in the short term, will only make you lose muscle mass, and the recovery of weight will be almost immediate… hello effect Yoyo !

Is the diet the best solution to quickly lose weight?

It is indeed quite possible to lose 5 pounds by depriving yourself of food, but this method is in no way a solution.

In addition, imposing such a severe diet deprives the body of many nutrients essential to metabolism, which therefore forces it to remove muscle mass rather than fatty tissue .

If you return to your eating habit after a certain period of food deprivation, the body will hasten to store new intakes in the form of fat, as a provision and prevention of a possible future period of “starvation” .

Finally, losing our body muscle tissue weakens the basic metabolism , that is, it will have more trouble burning calories at rest, and this is not at all the effect look for when you want to slim down .

The drastic diet, in addition to leading to nutrient deprivation and tackling muscles rather than fat, is in the long run ineffective with a risk of even greater weight recovery.

The first secret to losing a few extra pounds is toadapt your diet to your needs , and adopt a healthy and balanced eating habit (eating light in the evening for example 😉).

It is also important to hydrate well by drinking plenty of water throughout the day. You can also drink 2-3 cups of green tea daily, which has a draining and detox effect .

Combine this with a little regular exercise , and the result will guaranteed and fast! Because it will never be said enough, the best solution will always remain: physical exercise!

Top 11 Easy to Perform Exercises for Losing 5 Pounds

Here is a top 11 really effective exercises to lose 5 pounds in 2 weeks, while sharpening in areas where fat tends to collect. To make them, you will need only yourself and a floor mat.

Before embarking on the description of these exercises, be aware that each person has his level. If some exercises may seem difficult to do at first, go smoothly, taking breaks if necessary, but let’s not give up: you have to persevere to achieve its goal, and the more you train, the easier these exercises will seem to you.

For a quick and lasting result, the ideal is to alternate a Cardio activity (fast walking, running, swimming pool) with bodybuilding/fitness exercises.

The latter exercises are ideally practiced 3 times a week.

Exercise N°1: sheathing

For this first exercise, we distinguish 3 categories of sheathing which possess different virtues.

The central sheathing:

Failure to carry out series of crunch type abs that increase muscle mass on the area called “big rights”, perform series of sheathing refines and tones the waist and the entire abdominal belt, burning fat.

The great effort required by this sheathing exercise demands enormously the body that will spend a lot of energy during the realization.

  • How to proceed?

This bodybuilding exercise is also called “ board” , and rightly: position you as a board, knees to the floor and hands joined. Back straight, legs and bust stretched, hold this position for a minute.

It is necessary to contract the abdominal muscles, as if you want to bring the belt closer to the navel: it is the belly that works, not the arms, nor the back!

  • What frequency?

Perform 3 sets of one minute , taking a break of up to 20 seconds to recover between each series.

To vary, you can slightly change this exercise. For example, you can raise your legs with a chair or a small table, so that the back is straight. Keep the position in the same way as the basic exercise.

Costal sheathing:

This type of sheathing is a variant of the previous exercise. Just like the board, the costal sheathing helps to burn belly fat but also at the level of love handles .

Instead of leaning on both elbows, the position is to lean on a single elbow, profile . Legs stretched, hold the position for a minute.

The arm that is not used to support is positioned behind the head, to hold the balance, but you can hold it tense if you feel more comfortable.

Repeat the exercise 3 times on each side , marking one-minute breaks between each resume.

Back sheathing:

This other variant is effective for working the muscles of the lower back and glutes. We already told you about this in the article that explained how to lose back fat.

By the way, it is also effective for the abdominals. It is necessary to hold 30 seconds, your back straight (do not dig it !).

It is a very effective exercise but it requires a littlebalance and flexibility : the hands and feet are laid on the floor. Flat hands back, arms outstretched.

Thighs raised, the joint with the knees should form an angle of 90 degrees . Look up. Shoulders, pelvis and knees should be on the same line.

Exercise N°2: the movement of the spider (source)

This exercise will make you move, sweat … and lose pounds for sure!

This movement is recommended to refine the hips, muscling the chest and triceps, as well as the abdominal belt.

  • How to proceed?

Put yourself first in the position of push-ups , legs and back should be straight. Bringing a knee close to the elbow, without laying the foot to land. The foot should be placed about 10 centimeters from the ground.

Replacing the leg to the initial position, the feet should be side by side. Do the same movement with the other leg.

  • What frequency?

Repeat the movement 10 times per leg .

Exercise N°3: like squats

my opinion, this exercise is the most effective for sharpening, slimming and toning In .

The reason: it is an exercise that calls on all the muscles and requires a lot of energy. Therefore, caloric expenditure is very effective.

During this exercise, the body releases norepinephrine and adrenaline, hormones that will attach and attack fat cells .

By being regular and disciplined in this exercise, you will very quickly notice weight loss; especially around the waist and the gluteal level.

  • How to proceed?

Stand, legs slightly apart, a little more than the level of the hips. Bending your legs by forcing on the supports, in the same way as if you were going to sit very far behind you, the thighs should happen to be parallel to the floor.

  • What frequency?

If you are a beginner in this discipline, start by performing the exercise in three sets of 30 movements , resting about 30 seconds between each set.

Exercise N°4: the exercise of the invisible chair

And here is a classic exercise that has great efficiency in losing weight and sharpening . The goal is like when exercising the board, to stay in the same position as long as possible to work the muscles that are asked to hold it.

  • How to proceed ?

First you need to stand your back to a wall. Leave space between you and the wall. Gently descend until the legs form an angle of 90 degrees .

The thighs should be parallel to the floor. It’s actually about mimicking the position of sitting on a chair.

  • What frequency?

Try to hold on every time longer than the previous time. This exercise is as difficult as it is effective , hold good!

Exercise is very difficult but it is necessary to hold as long as possible . There is no “number” of series to be carried out strictly speaking since it is a matter of trying to hold as long as the body (and the mind!) allow it.

Exercise #5: pumps

The famous, the classics pumps that we all have in horror; and in nightmare. And this because it requires an effort huge, but it is time to face them and dedramatize them.

Know that the more you train, the more comfortable you will feel in this exercise.

As difficult as this exercise may be, the margin for progression feels very quickly, you will improve very quickly.

In addition, the difficulty/efficiency ratio of the pump exercise is also very proven: so we start!

To make sure you perform them correctly, here are some common mistakes to avoid :

  • Ark the back : your body must form a line. The hips should close the floor together with the chin and bust, and not first.
  • Take out the gluteal : the body must once again form only one line, and must remain straight. It is necessary to sheathe the gluteus and Abdominal.
  • Lower your head : it’s not about going to put the forehead in your hands. Instead, it is necessary to maintain the head in the alignment of the body. To help you, you can look at the floor one meter from you.
  • Take

  • out the elbows : be sure to keep your elbows close to the body and do not spread them apart, the angle should be less than 45 degrees.
  • Forget to sheathe the whole body : push-ups are a complete exercise in the sense that it tones the abdominals, buttocks, legs, in addition to the pectoral and arms. The body should be held in the position of the “board”.
  • Perform half pumps : this is a mistake that many make. Be sure to carry out the entire movement, and go up well to the top. It is about touching the floor in a board and moving up by stretching your arms. It is necessary to develop the movement to its maximum.

Do not neglect this exercise that will allow you to tone and refine yourself very effectively. In fact, he solicits the entire muscle group: triceps, back, pectoral, abdominal belt and legs: at work!

  • How to proceed?

Place on 4 fours on your knees, feet joined.

If you are a beginner and can not make the movement correctly, you can start by performing pumps on the knees. Exercise will be facilitated because the arms will have less weight to bear.

Place your hands flat, thumbs inward, in a gap slightly wider than that of the shoulders. The indexes must follow the line of the body, placed in front. Arms must be outstretched.

You need to contract your abdominal and gluteal , and hold your hips, thighs, back and head in the same line.

Bend your elbows to close the floor with the chest. Be careful not to take out the buttock!

  • What frequency?

Perform 20 movements and repeat the exercise in 3 sets , with about 20 to 30 seconds of breaks between each resumption.

Exercise #6: Do you know the “front slots”?

An exercise similar to squats but more demanding adductors. It is ideal if you want to accentuate the curve of the buttock and draw the legs.

It takes a lot of energy on the body, which is very effective for the body to burn calories.

  • How to proceed?

Exercise starts standing. Make a big step forward, keeping your back straight. Hands should be placed on the hips . By taking the step, go down the knee practically to the floor. Back to starting position. Perform this exercise 10 times and then change legs.

  • What frequency?

Exercise is to be performed 3 times , marking breaks of 20 seconds between each series.

Perform the exercise of feints before the end of a bodybuilding session.

Exercise N°7: Jumping Jack

This exercise solicits the entire body, which will allow to burn fat at all levels, with high efficiency against belly fat .

  • How to proceed?

Stand up, legs apart and arms placed above your head. The movement consists in joining the legs while placing the arms along the body.

  • What frequency?

Perform this exercise from 30 seconds to 1 minute .

Exercise #8: the rope

In addition to being recreational, skipping rope tones the whole bodyjump , especially allowing fat located on the stomach.

  • How to proceed?

Exercise is very simple to perform: it is simply a matter of jumping on the spot by passing the rope under the feet and then over the head.

  • What frequency?

Start by jumping for 2 minutes and then longer depending on how you feel. You can also increase the intensity .

This exercise is very intense, it will make you sweat, which is very good for losing weight .

Exercise N°9: the hip lift

How to lose weight while refining and toning the gluteus and thighs? This hip lift exercise is very effective for this.

  • How proceed?

Put yourself in a lying position on your back , arms on the floor. Bend your legs. Feet should be placed in the same width as the shoulders, flat to the floor.

Now it is necessary to lift the hips up to 20 centimeters above the ground. Inhale on the climb, exhale on the descent.

Be sure to tuck your belly to sheathe the abdominal belt.

Performing this exercise on the support ofa single leg is also very effective.

  • What frequency?

Perform three sets of 30 repetitions , scoring breaks of 20 seconds between repetitions.

Exercise N°10: the

An exercise that draws and tightens the thighs, buttocksand calves .

You will need to carry a walk or a object that faces office (step ) or place you at the bottom of a staircase.

  • How to proceed?

Place a first foot on the step. With the other foot, climb up to touch the step, then descend the leg while keeping the first foot on the step.

  • What frequency?

Repeat the movement in 10 times for each foot .

You can also use a higher step to increase difficulty and intensity, or use as a weight, or a bottle filled with water, held in every hand.

Exercise N°11: Classic Dips

An excellent movement to lose weight while working the abs, shoulders, back, arms and even the pectoral, while you are there!

  • How to proceed?

You will only need one Chair and your arms !

Sitting on a chair, without support, feet laid on the floor, place your hands on the edges of the chair, on either side of the hips.

Legs should be elongated, until the heels, laid on the floor, hold them alone.

Move the heels and place the buttock in front of the chair using the strength of his arms to support the body. The movement consists in bending the elbows , to lower the body by about 20 centimeter, then completely extend the arms to return to the original position and complete the movement.

  • What frequency?

Try to repeat this movement 8-10 times .

You can also increase the difficulty of this exercise by performing the movement by raising one leg up to about 30 centimeters from the ground. Repeat the movement 5 times then change the support leg.

Another level of difficulty is to use two chairs : the heels should be placed on a second chair, arranged in front of the first.

In addition to these exercises to perform at home, here is a small summary of very effective sports activities for losing weight.

These activities are not to be classified as “small exercises” because they all require greater commitment.

However, their effectiveness is higher and they will undoubtedly allow you to lose 5 pounds faster .

The race:

This is EXERCISE to lose weight and refine.

This cardiac and muscle exercise sweats and tones the entire body. It is a very complete exercise At everyone’s pace!

If you start, alternate 3 minutes of shopping and 1 minute walk. Go smoothly, and gradually adapt your rhythm. In a moderate pace, This sport can burn about 550 kcal/hour .

Running for a long time, the body draws on its fat reserves , even if one runs gently.

Take advantage of this activity to get a good breath of fresh air and nature!

The bike:

Cycling allows you to burn from 300 to 600 kcalories/hour , depending on speed, terrain (coast or plain), weather (heat, winds…).

Getting around by bike is therefore a very good means of locomotion that makes us get to work quickly while sharpening .

You can also enjoy the good weather on weekends for a good bike ride.

Swimming:

Still a very complete sport , swimming. During this activity, all the muscles of the arm, legs and trunk are strained.

This is also an excellent exercise for blood circulation . In addition, improving circulation, swimming refines the legs.

About 300 calories/hour of swimming can be burned.

Walking:

Walking to work does not lose 5 kilos/week alone, but it is a good addition to other activities. And it’s always better than sitting in your car or the subway.

Walking an hour allows you toburn about 200 kilocalories while promoting blood circulation. You can also try active walking .

Physical exercise: the miracle recipe for losing weight quickly AND well?

All these exercises are examples of effective sports activities to lose extra pounds.

But know what to do sports in general, what Whether the activity chosen , is excellent for losing weight, getting to a pretty figure and for balance and health of the organism in general, and the reasons are multiple.

Exercising helps burn fat mass : when the body is mobilized during an effort, the body draws on the carbohydrates and fatty acids it has stored.

This is a kind of fuel that gives it strength. The organism starts by drawing on carbohydrates, and then into the fatty tissue.

Sport helps to gain muscle mass , so we refine while firming.

Adopting a sports habit allows metabolism to function and organizes it toincrease energy combustion , even when it is at rest. To maintain, muscle mass consumes energy while mass greasy does not perform this burning activity.

When active, the brain secretes a number of wellness hormones, while dealing physically and mentally. The brain therefore demands less excessive and compulsive food (snacking ).

Finally, moving makes it possible to feel good in general in your body and in his head, relaxed. It is an excellent activity to evacuate stress .

Finally: some bonus tips to achieve your goals

  • Practicing your sports activity from meals

To help the body draw the maximum from fat reserves. Practicing your sports exercises on an empty stomach in the morning is therefore a very good idea. This will make you start the day in a good mood and full of energy.

  • By varying the

activities You will allow your body to muscling harmoniously. Endurance, flexibility, bodybuilding… the list of choices is long.

  • Be sure to warm up properly before your workout

And to stretch regularly, in the morning for example. Preparing your body and having it recovered are part of sports practice, they should not be neglected.

  • Practice a regular sports activity

You will allow to maintain a beautiful figure and your ideal weight without maximizing efforts over a given period. In addition, you will get there more and more easily, and sport will become a breeze!

Go, at work, with motivation you will arrive very quickly to your ends!

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