Lose weight within 3 day
Staying at a healthy weight is a lasting, lifelong process. But sometimes you want to lose a few kilos quickly, whether you have to meet a certain weight requirement, want your bikini to feel better or fit in your wedding dress. You can't do much if you want to lose weight within 3 days, but you can lose some weight and fat in a short period of time by following a diet and taking measures to reduce your fluid retention. Burning a lot of fat, losing pounds, gaining muscle and achieving long-term results will have to change your diet and lifestyle more drastically.
steps Method
1
A rigorous diet for short-term results
1
Try the `3-day diet`. The "3-day diet", also known as a military diet, is a strict dietary system for breakfast, lunch and dinner. Proponents of this diet recommend following the meal plans as strictly as possible and then eating 1500 calories a day for the rest of the week.
Lunch on day 1 consists of:
250 ml black coffee or tea without sugar
1 slice wholemeal bread
1/2 can of tuna
Dinner on day 1 consists of:
85 grams of meat
350 grams of green beans, steamed
1/2 banana
1 small apple
250 ml vanilla ice cream (delicious, a dessert!)
Breakfast on day 2 consists of:
1 egg, prepare as you please
1 slice wholemeal bread
1/2 banana
Lunch on day 2 consists of:
1 hard boiled egg
250 ml chutney cheese
20 grams of baked sweet potato
Dinner on day 2 consists of:
2 sausages (not on a sandwich)
350 grams of broccoli
170 grams of carrot
1/2 banana
250 ml vanilla ice cream (still dessert, hurray!)
Breakfast on day 3 consists of:
1 small apple
1 slice of cheese
20 grams of baked sweet potato
Lunch on day 3 consists of:
1 egg, prepare as you please
1 slice wholemeal bread
Dinner on day 3 consists of:
340 grams of tuna
1/2 banana
250 ml vanilla ice cream (really again!
More movement for longer-term results
1
Focus on cardio training. With cardio workouts like running, swimming or aerobics, you burn a lot of calories, which is ideal if you want to lose weight fast.
2
Train with weights . By doing light strength training, you will build
muscle and lose fat. Muscles eat fat and calories even when you are not moving.
Don't overdo it, the first time you exercise with weights. You should not injure yourself. Start with some simple strength training.
3 Try to burn as many calories as possible. If you burn 500 calories more each day than you eat, you lose about 0.5 to 1 kilo after a week. If you eat between 1000 and 1200 calories a day and exercise for an hour, you can lose between 1.5 and 2.5 kilos.
warnings
Do not follow a hunger diet, but focus on healthy changes in your lifestyle. Then you will fall and the kilos will stay away.
Always consult your doctor before starting a new diet or exercise regimen.
NEXT POST...>>
7 basic rules for building muscle
1- Always do one more repetition
It's not about getting to muscle failure, but about trying to get another repeat, at least in your last series. Of course, without forcing the movement excessively and respecting the technique one hundred percent.
2- Increase the load progressively
Lifting more kilos does not always mean training better, but progressing with weights is essential. Avoid stalling and try to raise loads for example 2.5 kilos every so often. And do not hesitate to ask for help whenever you need it, especially in exercises such as the bench press or the shoulder press.
3- Take protein at each meal
Hydrates and fats are essential in your diet, but proteins are essential. If you have doubts, to shoot your muscles it is advisable to ingest 1.6 grams of protein per kilo you weigh. That is, if you weigh 80 kilos, then 1.6 multiplied by 80, 128 grams. There are many studies that ensure that above that calculation, taking more will not help you build more muscle
4- Focus
We have already commented on other occasions, feeling the exercise and that there is a connection between your mind and muscles is essential. Beyond the motivational issue, it will help you focus and avoid clipping and injury.
5- Sleep at least eight hours
After a hard training session, resting is essential for your muscles to rest and, above all, grow. At least 8 hours, so if you are a sleeper and can afford it, sleep as much as you can.
6- Bet on strength exercises
Sure the exercises are more lazy get, but the squat, the bench press or military press for shoulders are essential for large and toned physique.
7- Do not give up
Going to the gym before or after work, or respecting the diet, can become torture if you are not motivated enough. So respect your training schedules and meals and incorporate them into your daily routine, taking advantage of the weekend to disconnect.
steps Method
1
A rigorous diet for short-term results
1
Try the `3-day diet`. The "3-day diet", also known as a military diet, is a strict dietary system for breakfast, lunch and dinner. Proponents of this diet recommend following the meal plans as strictly as possible and then eating 1500 calories a day for the rest of the week.
Lunch on day 1 consists of:
250 ml black coffee or tea without sugar
1 slice wholemeal bread
1/2 can of tuna
Dinner on day 1 consists of:
85 grams of meat
350 grams of green beans, steamed
1/2 banana
1 small apple
250 ml vanilla ice cream (delicious, a dessert!)
Breakfast on day 2 consists of:
1 egg, prepare as you please
1 slice wholemeal bread
1/2 banana
Lunch on day 2 consists of:
1 hard boiled egg
250 ml chutney cheese
20 grams of baked sweet potato
Dinner on day 2 consists of:
2 sausages (not on a sandwich)
350 grams of broccoli
170 grams of carrot
1/2 banana
250 ml vanilla ice cream (still dessert, hurray!)
Breakfast on day 3 consists of:
1 small apple
1 slice of cheese
20 grams of baked sweet potato
Lunch on day 3 consists of:
1 egg, prepare as you please
1 slice wholemeal bread
Dinner on day 3 consists of:
340 grams of tuna
1/2 banana
250 ml vanilla ice cream (really again!
More movement for longer-term results
1
Focus on cardio training. With cardio workouts like running, swimming or aerobics, you burn a lot of calories, which is ideal if you want to lose weight fast.
2
Train with weights . By doing light strength training, you will build
muscle and lose fat. Muscles eat fat and calories even when you are not moving.
Don't overdo it, the first time you exercise with weights. You should not injure yourself. Start with some simple strength training.
3 Try to burn as many calories as possible. If you burn 500 calories more each day than you eat, you lose about 0.5 to 1 kilo after a week. If you eat between 1000 and 1200 calories a day and exercise for an hour, you can lose between 1.5 and 2.5 kilos.
warnings
Do not follow a hunger diet, but focus on healthy changes in your lifestyle. Then you will fall and the kilos will stay away.
Always consult your doctor before starting a new diet or exercise regimen.
NEXT POST...>>
7 basic rules for building muscle
1- Always do one more repetition
It's not about getting to muscle failure, but about trying to get another repeat, at least in your last series. Of course, without forcing the movement excessively and respecting the technique one hundred percent.
2- Increase the load progressively
Lifting more kilos does not always mean training better, but progressing with weights is essential. Avoid stalling and try to raise loads for example 2.5 kilos every so often. And do not hesitate to ask for help whenever you need it, especially in exercises such as the bench press or the shoulder press.
3- Take protein at each meal
Hydrates and fats are essential in your diet, but proteins are essential. If you have doubts, to shoot your muscles it is advisable to ingest 1.6 grams of protein per kilo you weigh. That is, if you weigh 80 kilos, then 1.6 multiplied by 80, 128 grams. There are many studies that ensure that above that calculation, taking more will not help you build more muscle
4- Focus
We have already commented on other occasions, feeling the exercise and that there is a connection between your mind and muscles is essential. Beyond the motivational issue, it will help you focus and avoid clipping and injury.
5- Sleep at least eight hours
After a hard training session, resting is essential for your muscles to rest and, above all, grow. At least 8 hours, so if you are a sleeper and can afford it, sleep as much as you can.
6- Bet on strength exercises
Sure the exercises are more lazy get, but the squat, the bench press or military press for shoulders are essential for large and toned physique.
7- Do not give up
Going to the gym before or after work, or respecting the diet, can become torture if you are not motivated enough. So respect your training schedules and meals and incorporate them into your daily routine, taking advantage of the weekend to disconnect.