Exercises to lose weight ten kilos in a week

Exercises to lose weight ten kilos in a week


  • 1 weight loss in a week
  • 2 time required to do the exercises
  • 3 exercises to lose weight
  • 4 Tips for continuing exercise
  • 5 Video to lose 10 kg of weight in a week
  • 6 References

Lose weight in a week

There are many programs thought they help to lose weight in a few weeks, but most of these programs and diets are ineffective, and in some cases are unhealthy and dangerous to the human body, it is very important for people who lose weight quickly and healthily trying to follow the principles of food health system in the long term, and is a combination of eating less food amounts and exercise sports, as this is the best way to lose weight in the short term, and maintain the long-term, agreed health experts that the weight loss in a healthy range between half a kilogram to a kilogram one in almost a week, the amount of weight loss was slightly larger rate increases while maintaining a healthy diet and healthy, and this can be a loss is not enough when trying to lose weight quickly, but it must be adhered to weight loss equivalent to the health limit; To avoid any health problems from occurring. [1]

The time required to do the exercises

The burning of calories higher when doing aerobic exercise compared with strength training or resistance that helps the body to build muscle mass larger, but should alarm that exercise is part of a successful program to lose weight, the most important goal is to maintain the stability of the weight after the loss, and loss half a kilogram of weight almost the body needs to burn 3,500 calories, which is equal to walk I'm not continuous hours, if a person burns 300 calories per training, it needs to be 12 trained to burn half a kilogram, and if reduced person 300 calories from the food intake during the day, in addition to burning 300 calories through exercise, it will take half the time required, and weight loss in a healthy exercise should be moderate for a period of not less than 200 minutes per week; Which is equivalent to 30 minutes per day, or ease the calorie intake with exercise for a period of not less than 150 minutes per week; Which is equivalent to 20 minutes per day, preferably gradient in the number of minutes it takes in sports exercise up to 200 minutes per week. [2] [3]

Exercises to lose weight

It should be noted that the more difficult exercise, the more calories burned by the body, but will increase with the speed of fatigue, so you must balance the exercise of exercise, as it is required to know that the number of calories burned by the body while performing the exercises are affected by the current weight, age , sex, genetics, and with the best aerobic exercise comes to weight loss in the shortest possible time: [3]

  • Jogging: Running is a strenuous exercise and effective in weight loss; As the main body muscles work during jogging, and to burn the highest amount of calories should be increased speed, in addition to jogging when the rise of the highlands.
  • Jump Rope: The jump rope one workout that burns very large calories and lead to move a large group of muscles of the body, it should be noted that ten minutes of jumping rope burns calories equal to twenty minutes of jogging. [4]
  • Mutawaatir Training High Density (English: High Intensity Interval Training): is one of the strategies used to burn calories higher in the shortest time; By maintaining a high heart rate, which means burning more fat in the shortest time, and includes training and a wide range of high exercise intensity, interspersed with short periods of rest, it is worth mentioning that the practice of this type of training raises the metabolic rate (in English: metabolism) in the body for up to 24 hours after sports, this means that the body will continue to burn more calories at rest periods and the rest of the day, and it usually takes training 30-45 minutes in sports halls rather than a full hour. [4]
  • Strength exercises and resistance (in English: Strength training compound exercises): These consist exercises usually from a range of anaerobic exercise (in English: Anaerobic excersice), and help to increase strength and build muscle and raise the metabolic rate, burn calories, and includes a wide range of exercises, such as: Weightlifting as an exercise deadlift (in English: deadlift), and squat (in English: squat), and exercise pressure, and is advised to do these exercises twice a week to increase muscle mass, and fat burning. [4]
  • Aerobic exercises low-intensity (in English: Low intensity aerobics): Although the high-intensity training high burn calories, the low-intensity exercise is an effective way to help reduce weight as well; Helping to facilitate the exercise more difficult, reduce injuries and fatigue, and improve the rate of metabolism, can also be performed for longer periods. [5]
  • Swimming: swimming helps to burn high amounts of calories, increase muscle strength, depending on the speed of swimming and the weight of the person. [5]
  • Cycling: You can ride a regular bike cycling or a hard, can raise the speed or the rise of highland bicycle; To increase the resistance, burning more calories. [6]
  • Yoga: Some yoga exercises help intense burning calories high, and help to increase the focus and deep breathing, and this can improve sleep, relieve stress; Since these things are necessary for weight loss. [6]

Tips for the continued exercise

Needs to lose weight to increase traffic regardless of the type of exercise performed by the person, it is important that this be regular and continuous movement with a healthy diet, it is also important to enjoy the workout; So that the person can abide by it, and gets the desired results, [6] While some of the tips come to exercise commitment: [2]

  • Physical exercise with someone else to promote.
  • Identify specific times for sports exercises.
  • Failure to do exercises over a person's ability; Since most people are hurting themselves in the first week, then stop doing the exercises.
  • Recording time spent on exercise; To help achieve weekly goal.

Video to lose 10 kg of weight in a week

To learn how to lose weight, and the possibility to lose 10 kilos in a week watched the following video: [7]


  • ↑ "What is a Healthy Amount of Weight to Lose Per Week?", www.caloriesecrets.net, Retrieved 2018-2-26. Edited.
  • ^ أ ب "Exercise to Lose Weight", www.webmd.com, Retrieved 2018-2-26. Edited.
  • ^ أ ب "10 best exercises to lose weight", www.webmd.boots.com, Retrieved 2018-2-26. Edited.
  • ^ أ ب ت "10 best exercises to lose weight ", www.webmd.boots.com, Retrieved 2018-2-26. Edited.
  • ^ أ ب "10 best exercises to lose weight", www.webmd.boots.com, Retrieved 2018-2-26. Edited.
  • ^ أ ب ت ث "10 best exercises to lose weight", www.webmd.boots.com, Retrieved 2018-2-26. Edited.
  • ↑ Video: Decrease 10 kg of weight in a week.


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