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Weight loss does not have to be a struggling journey when there are various ways that are easy and effective. To live a healthy life, maintaining a certain weight according to your age, height, and other factors become a key component. Shedding 5,10, 50, or 100 pounds in a certain period depends on how hard you are willing to work and what diet you are maintaining. If your goal is clear nothing can keep you from achieving the dream body, you aspire.
How to Lose 15 Pounds in a Month with Exercise?
As you are planning to lose more weight in less time, you must incorporate three workouts per week, we are looking at two days of circuit training and one day of strength training. These should be performed on non-consecutive days and for every session, a light warm-up is necessary which can be aerobic exercises and dynamic mobility world.
Day 1 circuit: our app Deposit The Work will help you with the most effective circuit training exercises like the kettlebell swing, plyometric pushup, seated cable row, overhead barbell press, and airdyne bike. You must push yourself to perform one set of each exercise before resting. After completion of one full round, take a break for 2 minutes and start again. As you move through this program, the goal is to complete 5 rounds as quickly as possible. The lesser time you take, the more is the progress.
Day 2 strength workout: there are a handful of options to help you choose the ones you are comfortable doing. You can either do a Romanian deadlift, barbell overhead press, barbell squat, chin-up, dumbbell bench press, or 30-degree incline dumbbell row. Lifts become mandatory in strength training, but you must pair them with two complementary movements as a superset. Complete 4 sets, taking a break of 2 minutes between each.
Day 3 circuit: the second circuit must involve a dumbbell complex. Choose a dumbbell weight that is comfortable to be used for all the exercises. The weight should not be overpowering because you must complete all the sets of exercises without putting the dumbbells down. You can try dumbbell front squat, dumbbell bent-over row, dumbbell thruster, renegade row, and rowing machine.
Once you become accustomed to this you must challenge your body to reap benefits. So after is complex, row 100 meters as fast as you can. Time yourself to see how quickly you can complete 5 rounds of this circuit over the week.
How to Lose 5 Pounds in a Week Without Exercise?
Deposit The Work is considered the best home workout app android and ios have for a reason. It is not only acknowledged for curating the best workout plans to shape your body but also for planning the tight portion of meals so that you can stay healthy without working out.
The key to losing 5 pounds in a week without exercise is checking your calorie intake. Your calorie count should not exceed 1300-1500 per day. You can break it down to 400 calories per meal and 100-200 calories for snacks.
Day 1
Breakfast: strawberry-mango smoothie
Blend in half cup strawberries, half a cup of mango chunks, 1 scoop of protein powder (your choice), half cup of plain greek yogurt (fat-free), 1 cup of unsweetened vanilla with almond milk, and one tablespoon of ground flax seeds or chia seeds. Keep blending till you get a thick and creamy texture.
Lunch: keep it 400-calorie salad
You should be having at least two servings of vegetables. There’s no harm in topping it with healthy fat, such as chia seeds, hemp seeds, or slivered almonds.
Dinner: keeping the calorie count at 500, you can choose your dinner.
Snack: the best combination is to pair 1/2 cup of either cottage cheese, yogurt, or a piece of string cheese with one cup of fruits you like.
Day 2
Breakfast: keep the calories to 400 and you can choose your own breakfast. Make sure to include at least 10 grams of protein.
Lunch: Prepare a sandwich and make sure to use whole-grain bread. Stuff it with 1 tsp. Mayo, slices of tomatoes, a few lettuces, and 4 slices of turkey bacon (cooked). Have one apple with it.
Dinner: Try a mixture of protein, carb, vegetables, and fat. The meal you choose should have 3 ounces of cooked protein, half cup of grain, 1-2 cups of vegetables, and 2 teaspoons of either oil, dressing, or healthy fat. In what form you want them is your choice.
Snack: anything which consists of 100 calories.
Day 3
Breakfast: prepare a fruit and yogurt bowl of your choice.
One and a half cups of fruits which you like the most, mixed with fat-free greek yogurt and 1/4th cup of granola.
Lunch: hummus wrap
Stuff 1 whole-wheat tortilla with 1 cup of different chopped vegetables, and 1/4 cup of hummus. Wrap it into a roll and enjoy your lunch.
Dinner: anything of 500 calories.
Snack: stick to one apple with one tablespoon of nut butter.
Day 4
Breakfast: Caprese scramble
On day 4 you can go with a heavy diet. To prepare the scramble, you will need 2 large eggs, 1 chopped tomato, 1/4 cup of shredded mozzarella cheese and whisk them together. While cooking in medium flame add a pinch of salt and pepper. For the dressing, use 1/4 cup of basil leaves. This is a serve of 12 grams of protein, that will keep you full for hours.
Lunch: salad of 400 calories.
Dinner: fish
Your craving for sushi and tuna roll gets satisfied here. A 500-calorie dinner with a side of fish serves the perfect dose of healthy omega-3s.
Snack: either have 6 ounces of fat-free Greek yogurt or go for an 80-calorie snack of your choice.
Day 5
Breakfast: keep it to 400 calories and you are your own master. Whatever you crave, side it with fruits or vegetables.
Lunch: how about a chicken salad pita?
You can check out our app, Deposit The Work, for the delicious recipe.
Dinner: 400 calories of your choice.
Snack: treat yourself to a 100-calorie snack.
Day 6
Breakfast: prepare a whole-wheat English muffin toast. Layer it with 1 tablespoon of peanut or almond butter, and thin slices of one large peach.
Lunch: a salad that doesn’t exceed 400 calories
Two servings of vegetables will be good but to power through the afternoon slump, include any kind of protein like tofu cubes, diced chicken, or beans.
Dinner: zucchini pasta with shrimp
It is easy to prepare and keeps your calories in check. Mix two large zucchinis with 1/8 cup of prepared pasta, and season it with cooked shrimp.
Snack: try to intake 100 calories of your choice.
Day 7
Breakfast: egg and veggie scramble for a lighter start to the day.
Lunch: have a turkey or veggie burger with avocado.
If you are making it at home, find the tastiest recipe uploaded on our app. It is reviewed as the best home workout app on iOS.
Dinner: only intake 500 calories. Go for one serving of vegetables, with healthy fats, and 3 ounces of cooked protein.
Snack: as usual, 100 calories are the limit. One piece of light string cheese would do that job.
Deposit The Work app makes the weight loss routine look easy as you will always be reminded to work out, eat healthily, and achieve that body goal. Your dream seems more accessible when you have the app to guide you 24/7 without burning a hole in your pocket. You get to choose the recipes you want and the exercises you are comfortable with.
Download the app and get started with the hustle.
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