How to lose 5kg in 2 weeks.

If you are looking for an easy way and affordable and effective in lose 5kg in 2 weeks then this blog is just for you. I use different strategies which worked for me. These strategies work so well because, with time when you have worked out, you will have good habits to help you lose the extra weight easily. The most important thing is not to do everything at once. Work with one program or one workout. Don't try to do it all. You should start small and with time, you will be able to add other programs and work on some other ideas as well if that is important to you. Here we discuss the following topics:

1) Weightlifting

2) Interval Training

3) Strength training

4) High-Intensity Exercise (HIIT)

5) Diet and fat loss

6) Muscle recovery

7) Pushing Yourself

8) Hydrate Yourself

9) Nutrition Plan

10) Recovery plan

First Step

If you want to lose 5kg in 2 weeks, you need to get started now by either doing only one workout or no workout at all. If you want to lose over 5kgs you need to follow these workouts. It can be very difficult for people to lose weight but try them now and change your diet, if you are overweight you must avoid eating high amounts of sugar and bad fats that will make your muscles weak.

2) Weightlifting

I highly recommend doing weightlifting to burn more calories. There are many weights to choose from and choose the appropriate weight which is challenging for your body to handle. Don't think that you can lift heavy weights, aim to use light weights. This won't build muscle but will also give you the energy for you to lose the extra pounds. Start by making a list of exercises and then try to do each exercise. When you feel exhausted after doing some exercises just try to go on to the next exercise. 

For example, if you are weightlifting 1-2 times a week you should be able to do cardio. Now move forward adding another set or doing two sets. Continue to do more sets until your muscles become weak. Do you feel tired after doing a few exercises? Try again. So if you do weightlifting, make sure to keep going until you can't go on. Just try to see you don't feel tired and if you don't feel bad after doing some movements then you are ready to continue. Keep repeating this process and increase the number of repetitions. As soon as you complete all sets, work on getting to three to four sets. And then do five. Increase the number of reps and the amount of weight you can lift to raise your heart rate. Once you can do three to four sets, you can increase the repetition if you want to. Take two minutes rest between each set. You can increase your pace if you want. Just take a brief break and go back to the gym, just to let your body recover and cool down. 

Your body needs time to get stronger. The best exercises include bench presses, chin up, deadlifts, rows, and squats. Add a resistance band if you wish, then get it used for dumbbells or kettlebells. Make sure that you do weightlifting in groups, you should make sure that no one takes care of you while doing others' movements. Also, don't get angry or upset when someone does anything incorrectly. I have seen a lot of men who did incorrect exercises, they then didn't like themselves in front of their friends and did what they wanted. What they need to know is that there is nothing wrong with what you have done and don't let anyone tell them otherwise. Your friend will always understand when you tell them about any new form of fitness.

3) INTERVAL TRAINING

Interval training is the most popular type of training to lose 5kg in 2 weeks. An interval trainer helps you achieve results. He uses short intervals, which helps people to lose weight fast. In addition to working out longer periods, he gives each session more intensity. Interval training is very beneficial to those who want to improve their metabolism by building muscle or just looking toned. A period is followed by an alternate period and then they repeat.

 Some types of work more muscles than others and are called circuit training. Circuit training works most muscles and also builds body cells and muscles. You work out hard in a row of 8-12 reps and then switch to something else. Then if you keep going, you can easily beat a circuit and work out harder so fast. Different options can help you when you want to increase a person's endurance. These options include running, cycling, running, swimming, hiking, and walking. Each time you run for 30 seconds, you give your body a chance to become stronger and return, the same goes for running upstairs. Another way to exercise your body is to lift a weight for one minute and feel your legs get tired. After that, stop and find something else to do.

Try jumping jacks or jumping rope before changing your routine and do a little longer period until you can't keep going anymore. Another type of circuit training is in a group and they can decide what exercises you want to do and how to perform them. I have seen that some people were able to do weights and others did squat. Both of which were good for them. The reason why both of them could do different exercises was due to different results. They were very strong but they had very few muscles so fewer muscles, which made them very weak. On the other hand, they had a lot of strength but weren't much. That's why after performing a circuit, they started lifting.

4) STRENGTH TRAINING

You must include strong muscles and they can build muscle. Strong muscles are often found in men and women. If you want your body to look and look great, you must have solid muscles. The main focus of your workout is the number of weights you can lift. By having a heavier workout, you will be able to see your results and get the desired fitness. 

You can train with weights or machines for each exercise. You can also include compound movements, such as upper and lower body training, using machines to perform exercises. You should make sure that your workouts are made for individual fitness and not for mass fitness. 

All weightlifting and resistance bands help with resistance and building endurance so it can be helpful. You can also add weights for your workouts. One drawback of machine training is that you will not have the ability to control where you are. But there is no problem with using weights.

5) HIGH INTENTION EATING HIIT

I think that the best training for you is high-energy training. You need to eat foods that are rich in protein, carbohydrates, vitamins, and minerals. We make use of intermittent fasting by having a glass of water before bed. By drinking this water two hours before sleeping, we can reduce our consumption of sugar. So we need to eat as many carbs and protein as possible. Consume the right sources of nutrients and when you get a bit tired, instead of using energy drinks, you have to drink water. 

Drink this water for 20 minutes a day and then move on to the next exercise and don't forget about the second period. You need to keep doing it and not just do one exercise session a day. Always remember about your body and make sure you don't cheat. Be careful about the amount of time of sleep and do not skip the second period. Doing intermittent fasting makes your body used to a certain pattern. So waking up early or late and doing intermittent fasting, allows your body to adapt and adjust.

6) MUSCLE RECOVERY

It is very important for every human being to have muscular tissue. Muscles can help in improving a person's physique. By having strong muscles, you can increase your body's endurance. Every muscle has its structure and it allows you to do everything. So now you know that you have to include a wide range of weights to help you with your exercises. We can make use of machines to help us to able to do these exercises. With high protein, there are very few chances of you getting tired and tired a lot. Also, you can make sure that you consume plenty of calcium. You can also add iron to food. Iron is needed to make blood and it is important to get enough of it. This mineral is required by our bodies and it prevents fatigue. Because of this reason, we should always make sure that we cover with iron in our meals.

7) POISON CONTROL

We need to have a balance between protein and fat content. Not only should we consume a lot of protein but we should also consume a large amount of fat. Fat is necessary and healthy. Our bodies need it to function properly. Also, if you get tired, the body can easily release toxins. Therefore we can make sure that we have enough proteins in our diets.

8) HYDRATE YOURSELF

Consume water instead of sugary drinks. Water contains electrolytes which are necessary for our bodies and help us to maintain hydration. Along with this, we can use fruits and vegetables which contain fiber which makes our digestive system less bloated. Even though the body releases too much carbon dioxide, we can drink some fresh fruit juices, smoothies, and soups that are easy to digest. It is important to drink enough water. Too much of anything is the worst thing you can have.

9) PREPARE FOR THE REFRESHMENT

After each workout, you will get soreness and you have to refresh yourself. So make sure you are taking a shower, brushing your teeth, and doing this. No workout without proper preparation.