Top 11 exercises to lose weight fast

You have finally decided to get used to the idea that no, the scale is not crazy, you have just exaggerated a little on the desserts lately! Know that it is easy to get back in hand, to lose weight quickly and surely, to finally get rid of those 5 small excessive pounds accumulated without realizing it. But then how to lose weight quickly?

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

First of all, it is very important to remember how unnecessary it is to go on a hunger strike to lose those few extra pounds. Indeed, this method, which can be effective in the short term, will only make you lose muscle mass, and weight gain will be almost immediate … hello, yoyo effect!

Is the diet the best solution to lose weight quickly?

weight loss

It is indeed quite possible to lose 5 pounds by depriving yourself of food, but this method is not a solution. In addition, putting yourself on such a harsh diet deprives the body of many nutrients essential for metabolism, which therefore forces it to eliminate muscle mass rather than fatty tissue.

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

In addition, causing our body to lose muscle tissue weakens the basal metabolism, that is, it will have more difficulty burning calories while resting, and this is not at all the effect sought. when you want to lose weight.

The first secret to losing a few extra pounds is to adapt your diet to your needs and adopt a healthy and balanced eating habit ( by eating light in the evening for example 😉). Combine this with some regular exercise, and the results will be guaranteed and fast!

It is also important to stay hydrated by drinking plenty of water throughout the day. You can also drink 2 to 3 cups of green tea daily, which has a draining and detox effect. But to be transparent, the best solution will always remain physical exercise!

Top 11 easy exercises to lose 5 pounds

Here are a top 11  really effective exercises to lose 5 pounds in 2 weeks, while getting thinner in areas where fat tends to accumulate. To make them, all you need is yourself and a groundsheet.

Before embarking on the description of these exercises, know that each person has their level. If some exercises may seem difficult to do at first, take it slowly, taking breaks if necessary, but don’t give up: you have to persevere to achieve your goal, and the more you practice, the more these exercises will get you. look easy.

For a quick and lasting result, the ideal is to alternate a cardio activity (brisk walking, running, swimming) with muscular / fitness exercises. These latter exercises should ideally be practiced 3 times a week.

In addition to this, you need to know more about it.

Exercise N ° 1: sheathing

For this first exercise, there are 3 categories of sheathing which have different virtues:

The central cladding:

Failing to carry out series of abdominals of the “crunch” type which makes muscle mass gain in the area called “great rights”, carry out series of sheathing refines and tones the waist and the entire abdominal belt, by burning fats.

The great effort required by this sheathing exercise places great demands on the body which will spend a lot of energy during the performance.

How to proceed :

exercise

This weight training exercise is also called a “plank”, and for good reason: position yourself in a plank, knees on the ground and hands joined. With your back straight, legs and bust straight, hold this position for one minute. You have to contract the abdominal muscles as if you wanted to bring the belt closer to the navel: it is the belly that works, not the arms, nor the back!

Perform 3 sets of one minute, pausing for one minute to cool down between each set.

For variation, you can modify this exercise slightly. For example, you can elevate your legs using a chair or a small table, so that your back is straight. Maintain the position the same as the basic exercise.

Rib sheathing:

This type of sheathing is a variation of the previous exercise. Like the board, the rib sheathing helps burn belly fat but also at the level of love handles.

exercise 2

Instead of leaning on both elbows, the position consists of leaning on a single elbow, in profile. Legs straight, hold the position for a minute. The arm that is not being used for support is positioned behind the head for balance, but you can hold it straight if you feel more comfortable.

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

The back sheathing:

exercise 3

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

Moreover, it is also effective for the abdominals. You have to hold for 30 seconds, with your back straight (do not dig it!).

It is a very effective exercise but it requires a little balance and flexibility: the hands and feet are placed on the ground. Hands flat back, arms outstretched. With the thighs raised, the joint with the knees should form an angle of 90 degrees. To look upward. 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!

How to proceed :

First, put yourself in a push-up position, with your legs and back straight. Bring one knee close to the elbow, without placing the foot on the ground. The foot should be placed about 10 centimeters from the ground. Return the leg to the initial position, the feet should be side by side. Do the same movement with the other leg.

Repeat the movement 10 times per leg.

This movement is recommended to slim the hips, by strengthening the chest and triceps, as well as the abdominal belt.

Exercise # 3: like squats

This exercise is in my opinion the most effective for slimming down, for slimming and toning r. The reason: it is an exercise that uses all the muscles and requires a lot of energy. Therefore, calorie 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 see weight loss very quickly; especially around the waist and at the buttocks.

How to proceed :

Stand with your legs slightly apart, a little more than hip level. Bend your legs, forcing on the supports, in the same way as if you were going to sit very far behind you, the thighs should come to be parallel to the ground.

What frequency?

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

Exercise N ° 4: the invisible chair exercise

And here is a classic exercise that is very effective for losing weight and getting thinner . The goal is like when exercising the plank, to stay in the same position as long as possible to work the muscles that are called upon to hold it.

exercise 4

How to proceed :

You must first stand with your back to a wall. Leave space between you and the wall. Slowly descend until the legs form a 90-degree angle. The thighs should be parallel to the floor. It is in fact to mimic the position of sitting on a chair.

The exercise is very difficult but you have to hold on as long as possible. Strictly speaking, there is no “number” series to be carried out since it is a question of trying to hold out as long as the body (and the mind!) Allows. 

Try to hold each time longer than the previous time. This exercise is as difficult as it is effective, hang in there!

Exercise N ° 5: push-ups

The famous, classic pumps that we all abhor; and in a nightmare. And this because it requires an enormous effort, but it is time to face them and to play down them. You should know that the more you train, the more comfortable you will feel in this exercise. Because as difficult as this exercise can be, the room for improvement is felt very quickly, you will improve very quickly.

In addition, the difficulty/efficiency ratio of exercising push-ups is also very proven: so let’s get started!

exercise 5

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

  • Arch your back: your body should form a line. The hips should brush against the floor at the same time as the chin and chest, not first.
  • Pull out the buttocks: the body should once again form a single line and should remain straight. It is necessary to sheath the buttocks and the abdominals.
  • Lower your head: it is not a question of putting your forehead between your hands. On the contrary, you have to keep your head in line with your body. To help you, you can look at the ground a meter away from you.
  • Extend your elbows: be sure to keep your elbows close to your body and not spread them apart, the angle should be less than 45 degrees.
  • Forget about shaping the whole body: push-ups are a complete exercise in the sense that it tones the abdominals, buttocks, legs, in addition to the pectorals and arms. The body should be kept in the “plank” position.
  • Performing half-push-ups is a mistake that many people make. Make sure you do the entire movement and go up to the top. It is about touching the plank ground and going up while extending the arms. We must develop the movement to its maximum.

Do not neglect this exercise which will allow you to tone and refine you very effectively. Indeed, it uses the entire muscle group: triceps, back, pectorals, abdominal belt, and legs: at work!

If you are a beginner and cannot do the movement properly, you can start by doing knee pushups. The exercise will be easier because the arms will have less weight to bear. Stand on all fours on your knees, feet together.

Place your hands flat, thumbs facing inward, a little wider than your shoulders. The indexes should follow the line of the body, placed in front. The arms should be straight. You should contact your abs and glutes, and keep your hips, thighs, back, and head in one line.

Bend your elbows to brush against the floor with your chest. Be careful not to take out the buttocks!

Perform 20 movements and repeat the exercise in 3 sets, with about a minute of breaks between each round.

Exercise N ° 6: Do you know the “front lunges”?

An exercise similar to squats but which puts more strain on the adductors. It is ideal if you want to accentuate the curve of the buttocks and draw the legs. It requires a lot of energy from the body, which is very efficient for the body to burn calories.

exercise 6

How to proceed :

The exercise begins standing. Take a big step forward, keeping your back straight. The hands should be placed on the hips. While taking the step, lower the knee practically to the ground. Return to the starting position. Perform this exercise 10 times then change legs.

The exercise is to be performed 3 times, marking one-minute breaks between each series.

Perform the front feint exercise at the end of a weight training session.

Exercise N ° 7: The jumping jack

This exercise uses the whole body, which will burn fat at all levels, with great effectiveness against belly fat .

How to proceed:

Stand with your legs apart and your arms raised above your head. The movement involves joining the legs while placing the arms alongside the body.

Perform this exercise for 30 seconds to 1 minute .

Exercise N ° 8: the jump rope

exercise 8

In addition to being recreational, jumping rope tones the whole body , and helps in particular the fat located on the stomach.

The exercise is very simple to perform: it is simply a matter of hopping in place by passing the rope under the feet, then over the head.

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 buttocks and thighs? This hip lift exercise is very effective for this.

Lie down on your back with your arms on the floor. Bend your legs. The feet should be placed in the same width as the shoulders, flat on the floor.

Now you have to lift your hips up to 20 centimeters above the ground. Inhale on the way up, exhale on the descent. Perform three sets of 30 repetitions , pausing 30 seconds between repetitions.

Be sure to tuck in your stomach to cover the abdominal belt .

Performing this exercise on the support of one leg is also very effective.

Exercise N ° 10: the stairs

An exercise that shapes and firms the thighs , buttocks and calves .

You will need to bring a step or an object opposite the office ( step ) or place you at the bottom of a staircase.

exercise 10

How to proceed :

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

Repeat the movement 10 times for each foot .

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

Exercise N ° 11: classic Dips

An excellent movement to lose weight while working the abs, shoulders, back, arms and even pecs, while you’re at it!

exercise 11

How to proceed :

All you need is a chair and your arms ! Sitting on an unsupported chair with your feet on the floor, place your hands on the edges of the chair, on either side of the hips. The legs should be lengthened, until the heels, placed on the ground, maintain them alone.

Bring your heels forward and place the buttocks in front of the chair using the strength of your arms to support the body. The movement consists of bending the elbows , to lower the body by about 20 centimeters, then fully extend the arms to return to the initial position and complete the movement.

Try to repeat this movement 8 to 10 times .

You can also increase the difficulty of this exercise by performing the movement by lifting one leg up to about 12 inches off the floor. Repeat the movement 5 times then change the supporting 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 do at home, here is a short summary of very effective sports activities for weight loss.

These activities should not be classified in the category of “small exercises” because they all require a greater commitment. However, their effectiveness is greater and they will undoubtedly allow you to lose 5 pounds faster .

The race:

the race

It is THE EXERCISE to lose weight and slim down. This cardiac and muscular exercise causes a sweat and tones the whole body. It is a very complete exercise. Each to their own pace, if you are a beginner, alternate 3 minutes of running and 1 minute of walking. Take it slow, and gradually adjust your pace. At a moderate pace, this sport burns around 550 kcal / hour .

By running for a long time, the body draws on its fat reserves , even if you run slowly.

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

The bike :

the bike

Cycling allows you to burn 300 to 600 kcal / hour , depending on the speed, the terrain (coast or plain), the weather (heat, winds, etc.). Getting around by bike is a very good means of locomotion that makes us get to work quickly while refining ourselves . You can also take advantage of the good weather on weekends to go for a good bike ride.

Swimming :

Another very complete sport , swimming. During this activity, all the muscles of the arms, legs and trunk are used. It is also a great exercise for the circulation of the blood . In addition, by improving circulation, swimming refines the legs.

You can burn about 300 calories / hour swimming.

swimming

The walk:

Walking to work does not lose 5kilos / week on its own, but it is a good complement to other activities. And it’s always better than sitting in your car or the metro. Walking for an hour can burn around 200 kilocalories while promoting blood circulation. You can also try active walking.

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

All of these exercises are examples of effective sports activities to lose extra pounds. But be aware that doing sport in general, regardless of the activity chosen , is excellent for losing weight, achieving a pretty figure and for the balance and health of the body in general, and there are many reasons:

Exercising helps burn fat : when the body is mobilized during an effort, the body draws on the carbohydrates and fatty acids it has stored. It is a kind of fuel that gives it strength. The body starts by drawing on carbohydrates, then on fatty tissue.

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

Adopting a sports habit allows the metabolism to work and the body to increase energy combustion , even when it is at rest. To maintain itself, muscle mass consumes energy while fat mass does not perform this burning activity.

When active, the brain secretes a number of feel-good hormones , while keeping busy both physically and mentally. The brain therefore demands less excessive and compulsive food ( snacking ).

Finally, moving around allows you to feel good in general in your body and in your head, relaxed. It is an excellent activity to relieve stress .

Finally: some bonus tips to achieve your goals

  • Practice your sporting activity away from meals to help the body to draw the maximum from fat reserves. It is therefore a very good idea to practice your sports exercises on an empty stomach in the morning. 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 build up muscles harmoniously. Endurance, flexibility, muscles… the list of choices is long.
  • Make sure to warm up properly before your workout , and to stretch regularly, in the morning for example. Preparing your body and getting it to recover are part of sports practice, they should not be neglected.
  • Regularly participating in a sporting activity will allow you 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 the sport will become child’s play!

Gone, at work, with motivation you will achieve your goals very quickly!