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Five exercises to lose weight quickly after the holidays

 Five exercises to lose weight quickly after the holidays

Holiday weight gain is a common and understandable problem. On the way back, after eating delicious food and drinking a lot, you feel a little heavier when you get home. do not worry !

In this article, we'll look at five exercises that will help you lose weight quickly after the holiday.

Average weight gain while on vacation

According to research, the average weight gain during the holidays is only 1 pound. Which is really not much! But obviously, the longer you take a break, the more likely you are to put on weight.

Knowing the average weight gained during the holidays is important because it helps put this article in context. Looking forward to losing 1 to 2 pounds of excess weight gained during the holidays. It's not much, which means our goal is pretty simple.

How long does it take to lose weight gained during the holidays?

How long it takes to lose weight gained during the holidays depends on many factors. The weight you've gained, your previous weight, the time and effort you can put in to lose weight, and genetic factors that can complicate things.

But it is still possible for us to give a rough estimate. Losing 1 pound per week is generally considered a safe amount. But weight loss is rarely linear. It may take a few weeks before you see real results, and in the short term it may be affected by weight fluctuations.

You can expect to start seeing results in a few weeks, but since everyone is different, this time frame may vary.

Five exercises to lose weight quickly after the holidays

In this section, we'll highlight five exercises that can combat weight gain while on vacation. A resistance training session (with dumbbells or kettlebells) can burn up to 400 calories per hour.

There are hundreds of exercises that accomplish this goal, but these five are our favorites.

If you are looking for a sleek and attractive kettlebell, the Technogym kettlebells are designed for the perfect training experience. Heavy-duty rubber protects against damage to floors and other boiler bells. The handle is made of high quality stainless steel to prevent rust and damage. The two-tone finish and stainless steel handle have a fully rounded bell shape for less forceful contact with the forearm.

1. Front Squat Kettlebell

The kettlebell front squat is a great fat burning exercise. This can be done with one or two bells, depending on your strength (and how many kettle bells you can reach). In this example, we will show how to perform a double front squat with bells. Both bells should be the same weight.

Execution: Stand with your feet about shoulder width apart and a bell in each hand on the floor. Bend your knees, push your chest out and pull your shoulders back, then lift the kettlebells off the floor and rotate as you stand upright. You should end up with your hands clasped in front of your chest, with a bell resting on each shoulder. Your hands should grip the handles firmly. Squat until your thighs are at least parallel to the floor. Make sure your heels are planted in the ground. Pause, then come back until you're straight again.

2. Battle Rope Abs Workout

If you have access to battle ropes, you should definitely try to incorporate them into your workout. There are a lot of different exercises you can do with battle ropes, and it's great to combine them together. The exercise we chose is an abdominal exercise because it will not only burn a lot of calories but will also strengthen your six muscles.

Execution: Sit on a rug in a standard sitting position (knees bent, feet flat on the floor, torso and head at a 45-degree angle to the floor). Hold a handful of ropes in each hand and keep them close to each other. Start with the ropes in the middle, resting above your knees. You'll then return the rope to one side of your body, before immediately returning it to the other side. Do this movement for as long as possible.

It has been proven that this continuous movement burns up to 112 calories in ten minutes. Especially the abdominal muscles and oblique limbs.

3. Dumbbell presses

There are many dumbbell exercises for weight loss, but the pushup is one of our favorite exercises. It works both the upper and lower body.

Execution: Start in an upright position with a dumbbell in each hand (neutral grip) and rest on your shoulders. Bend your knees, then come back up, pushing the dumbbells into the air. Pause at the top, then return the dumbbells to your shoulders. Bend the knees and repeat the movement.

4. Deadlift with bars

The ultimate calorie-burning exercise is iron lifting! It's incredible. But you have to make sure that you are implementing it correctly.

Execution: Stand in front of a loaded iron bar and move forward. Your feet should be about halfway under the bar and about shoulder width apart. Turn your toes out slightly. Push your leg forward until it touches the bar, then bend over and grab the bar with your hands that are located outside your knees. At this point, your back will not be in an ideal position to lift, so push your chest out and bring your shoulder blades back. Take a deep breath, then lift the bar off the floor, pushing your hips forward. Exhale while doing this. Stop when the hips touch the bar. Pause, then lower the bar back to the floor, pushing your hips back and keeping your back straight.

5. Kettlebell swinging

The last exercise on our list is the kettlebell swing. It's a great calorie-burning exercise, and it can be done anywhere. At home, in the fitness area, outdoors. Just make sure you have enough space!

Execution: Stand straight with your feet shoulder width apart and your toes pointing slightly outward. You want a heavy bell resting between your legs. Bend over and grab the handle with both hands. Push your chest out and pull your shoulder blades back to get the back straight, take a deep breath and raise the bell straight up. This is your starting site. Push your hips back and bring the bell back with them, explosively pushing your hips forward. This is the start of the kettlebell swing. Use the momentum to swing the bell forward until your arms are parallel to the floor. Then let the bell ring. Push your hips back again, then push them forward.

We've now shown you how to lose weight while on vacation through exercise. To lose weight, you need to exercise 3 times a week and monitor your diet. Without a calorie deficit (eating fewer calories than you expend), you will never be able to lose weight.

Exercise can really help, but exercise and diet are the best combination for successful weight loss. Try these exercises and you will soon be in better shape than before you left on vacation!


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