How to train to lose weight for the holidays: 5 most effective exercises

A training plan aimed at losing weight requires patience and work. In order to reduce the fat component and tone the muscles of the body to get a toned figure, you need to exercise quite often and revise the standard of nutrition. Periodization of training at this time should be every other day, and training should be of different types of loads: interval, functional, cardio and recovery. So the body receives an intensity to which it cannot adapt and, as a result, energy metabolism is forced to move from a carbohydrate component to a fat one.

A weekly lesson plan for this task might look like this:

• 2 interval workouts
• 1 functional workout (TRXgroup functional)
• 1 recovery training (MFR, stretching)
• 1 cardio workout (cardio or cycling)

If it is not possible to link your schedule to training in a fitness club, then the proposed set of exercises, when performed with 20-second breaks, can also lead to your goal. For increased efficiency, it is recommended to repeat it in 2-3 circles.

Exercise 1 – Jumping Jack with Wide Squats

Starting position: legs together. Jumping with your feet shoulder-width apart, do a squat, slightly spreading your feet (at an angle of 10-15 degrees) and keeping your body weight on your heels. Jump back to the starting position. Perform the exercise at a fast pace for 45-70 seconds.

Exercise 2 – Climbing Pushups

To start the movement, stand in a plank position with your hands shoulder-width apart. Perform a slow push-up until your chest touches the floor. Pushing up from the floor, continue to raise the pelvis, alternately pulling the knee to the chest. In one approach, 15-35 paired repetitions.

Exercise 3 – Cross-country (change lunges with jumps)

The exercise is practiced at a fast or medium pace. Stand in a lunge (split squat) position with your back upright and your knee in front over your heel. Jump into a lunge on the other leg. Work on the exercise for 45-70 seconds without stopping.

Exercise 4 – Burpee (military plank)

The movement is an alternation of jumping squats and planks. With a straight back, do a squat with parallel feet, jump into the bar without lowering the pelvis below the shoulders, jump back into the squat, jump after it. Perform the movement at a fast pace for 45-70 seconds.

Exercise 5 – Spinal Curls

To work with the press, it is important to press the lower back to the floor in the prone position and not lift it during the entire approach. Grab your chest and keep your hands in contact with your body to isolate tension in your abdominal muscles. Perform chest lifts for 60-120 seconds at a moderate pace.

However, you should not discount the style of nutrition, as it underlies the change in the body’s energy expenditure pattern. For operational work with the task of bringing the body into a taut shape, fast carbohydrates (pastries, desserts, bread) should be excluded from the diet, replacing them with slow ones. Leave protein and fatty foods at lunchtime, finish dinner at least 4 hours before bedtime. When training conditions and nutrition are met, the goal will be achieved, and without harm to health, in a short time – from 1 to 2 months.