How to lose ten kilos in a week – exercises to lose weight

How to lose ten kilos in a week. exercises to lose weight

Weight loss in a week

Many programs are believed to help lose weight in a few weeks”lose ten kilos in a week”, but most of these programs and diets are ineffective, and in some cases, they are considered unhealthy and dangerous for the human body, and it is very important for the person who is trying to lose weight quickly and healthily to follow the principles of a healthy diet In the long term, it is represented by a combination of eating fewer quantities of food and exercising, as this method is the best for losing weight in the short term and maintaining it in the long run.

lose ten kilos in a week

Health experts have agreed that a healthy weight loss ranges from half a kilogram to a kilogram One kilogram approximately a week, and the rate of weight loss may increase slightly more with maintaining a healthy and healthy diet, and this loss may be insufficient when trying to lose weight quickly, but it is necessary to adhere to losing weight equivalent to a healthy limit to avoid any occurrence Health problems.

More: weight loss in a week naturally and easy

The time required to do the exercises

Higher calories are burned when exercising aerobic exercises compared to strength or resistance exercises that help the body to build greater muscle mass. Almost half a kilogram of weight, the body needs to burn 3,500 calories, which is equal to walking for six hours continuously. If a person burns 300 calories in one training, then he needs 12 exercises to burn half a kilogram, and if a person reduces 300 calories from food that Eat it when you do Today, in addition to burning 300 calories through exercises, this will take half the time required, and healthily lose weight, medium-intensity exercises must be practiced for a period of no less than 200 minutes per week; i.e. equivalent to 30 minutes per day, or caloric reduction. Intended with exercising for a period of not less than 150 minutes per week; equivalent to 20 minutes a day, and it is better to gradually increase the number of minutes spent in exercising up to 200 minutes per week.

Exercises to lose weight

how to lose ten kilos in a week

It is worth noting that the more difficult it is to exercise, the more calories the body burns, but the faster the fatigue will increase, so the balance must be achieved in exercising, and it must be known that the number of calories that the body burns while performing exercises is affected by the current weight and age, Sex, genetics, and the best weight-loss exercise come in the shortest time possible:


Running is an arduous and effective exercise in losing weight, as the main body muscles work during running. To burn the highest calories, you must increase the speed, in addition to running when the heights rise.

Jumping rope:

Jumping rope is one of the exercises that burn very large calories and leads to moving a large group of body muscles, and it should be noted that ten minutes of rope jumping burn calories equal to twenty minutes of jogging.

High-intensity frequent training:

It is one of the strategies used to burn higher calories in a shorter time; by maintaining a high heart rate, which means burning more fat in a shorter time, and this training includes a wide range of high-intensity exercises, interspersed with short periods of rest, and it is worth noting The practice of this type of training raises the rate of metabolism in the body for up to 24 hours after exercise, and this means that the body continues to burn more calories during rest and the rest of the day, and this training usually takes 30-45 minutes in gyms instead of an hour perfect.

Strength and resistance exercises:

These exercises usually consist of a group of anaerobic exercises and help to increase strength and build muscle and raise the rate of metabolism, and burning calories, and includes a wide range of exercises, such as weightlifting such as deadly lift exercise, squat, and pressure exercise, and it is advised to do these exercises twice a week To increase muscle mass and burn fat.

Low-intensity aerobic exercise:

Although high-intensity training burns high calories, low-intensity exercises are an effective way to help lose weight as well; they help to facilitate more difficult exercises, reduce injuries and fatigue, improve metabolism, and can be performed for longer periods.


Swimming helps burn high calories and increases muscle strength, depending on the speed of swimming and the person’s weight. Biking: Regular bicycles or stationary bikes can be a ride, and the speed or altitude of the bike can be raised to increase resistance, and burn more calories.


Some intense yoga exercises help burn high calories and also increase concentration and deep breathing, and this can improve sleep and reduce stress, as these matters are necessary for losing weight.
It is worth noting that combining different types of high and low-intensity exercises, yoga, etc. will give the best results, and it is also important to give the body a day of rest to restore muscle strength and strength.

Tips for continuing the exercises

Weight loss needs to increase the movement, regardless of the type of exercise the person performs. This movement must be regular and continuous with a healthy diet, and it is also important to enjoy the exercise so that the person can adhere to it, get the desired results, and here are some tips To stick to exercise:

Doing exercises with another person to encourage.
Determine specific times for exercise.
Not doing exercises above a person’s ability, as most people harm themselves in the first week, then they stop doing exercises.
Record the time spent exercising to help achieve the weekly goal.

More: Methods of rapid slimming of the abdomen and buttocks

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