How to lose weight in 3 days: split-program

kak-pohudet-za-3-dnyaOf course, you may well lose weight and for
3 days, but such results are often quite unstable without
significant changes in your eating habits and due level
physical activity.

In addition, rapid weight loss is usually achieved in
expense of fluid loss, not fat accumulation.

It is therefore important to achieve healthy changes in your image.
life, otherwise tsiferki on the scales will continue
fluctuate up and down throughout your life.

American College of Sports Medicine again
recommends a full-fledged workout at least 4 – 5 times
a week

Therefore, if you decide to lose weight correctly in 3 days,
focusing on successful stockpiling
excess fat, then our 3 day program will allow you to not
only achieve a good level of fitness, but also
guaranteed to achieve the goal.

How to lose weight in 3 days: split-program

Aerobic activity

Day 1. Sprint. The principle of fast continuous activity can
be successfully applied to any type of exercise that
you like the most. After a 5-minute warm-up, start.
exercise performance, adhering to 80-90% of the maximum frequency
heart rate, for 20 – 30 minutes. This approach has
high aerobic intensity and allows for maximum
difficult, but quite effective training.

Examples of such loads can be: running for 5 km or swimming for
a distance of 1500 m, and performed on time. Try every time
beat your previous best record for the shortest time.

Useful articles: “How to lose weight by the summer?” And “How fast
lose weight without diets? “.

kak-pohudet-za-3-dnya

Day 2. Fartlek. Fartlek (“speed game”) is special
interval training type developed by swedish
Gesta Holmer, and can be applied as a run,
so to cycling, swimming, rowing, etc. Constant change
exercise intensity throughout the workout
performed in a wide range of heart rate
cuts.

In order to properly lose weight in 3 days, the session of the fartlek should last
from 20 to 60 minutes depending on the physical fitness involved
and may include, for example, periods of walking, jogging,
fast running at different distances and different
lasting.

You can use street objects such as lampposts.
pillars, traffic signs or park benches to change your
the intensity level of the load, or repelled from
indications of the stopwatch and the number of surmounted laps.

Day 3. Remote training. On this day, spend aerobic
training, adhering to 60 – 70% of your maximum frequency
сердечных cuts. Do you run, work on a stationary bike or
swim, do this exercise at a slow, moderate pace on
40 minutes or more.

Of course, this type of training is much easier than two.
previous ones, but it’s also equally important to successfully
lose weight in 3 days by developing your basic level of physical
preparation.

Power training

Day 1. Muscles of the upper body. Perform 3 sets of 10 – 12
repetitions for each exercise, rest 60 – 90 seconds between
approaches:

  • dumbbell presses on a horizontal (+ inclined) bench;
  • pull-ups or work on the simulator “upper unit”;
  • dumbbell presses sitting;
  • work on the rowing simulator;
  • alternate dumbbell lifts for biceps.

Day 2. Muscles of the lower body. Perform 3 sets of 10 – 12
repetitions for each exercise, rest 60 – 90 seconds between
approaches:

  • squats or leg press;
  • leg extension on the simulator;
  • bending the legs on the simulator;
  • alternate attacks;
  • lifting socks in the simulator.

kak-pohudet-za-3-dnya

Day 3. Muscles of the whole body. Perform 3 sets of 10 – 12
repetitions for each exercise, rest 60 – 90 seconds between
approaches:

  • deadlift;
  • pushups;
  • work on the upper block simulator;
  • work with a step platform;
  • traction dumbbell in the slope;
  • side dumbbell lifts standing;
  • concentrated biceps lifts;
  • french press on triceps.

Combined workouts

Day 1. Circuit training. Do each of the following.
exercise for 30 seconds before moving on to the next.
Then rest 1 – 2 minutes and repeat the sequence.
once:

  • �”Burpis” (standing position – moving to the stand for push-ups –
    one push-up – return to standing position);
  • ordinary twists;
  • squats;
  • pushups;
  • static exercise “plank”;
  • alternate attacks;
  • High jump;
  • push-ups with a back rest;
  • work with a step platform;
  • body rises from the prone position.

Day 2. Sprint. The principle of fast continuous activity can
be successfully applied to any type of exercise that
you like the most. After a 5-minute warm-up, start.
exercise performance, adhering to 80-90% of the maximum frequency
heart rate, for 20 – 30 minutes. This approach has
high aerobic intensity and allows for maximum
challenging but fairly effective training to ensure
lose weight in 3 days.

Examples of such loads can be: running for 5 km. or swimming
на a distance of 1500 m, and performed on time. Try every time
beat your previous best record for the shortest time. Day 3
Power and interval training. Perform 3 sets of 10 – 12
repetitions for the following exercises:

  • squats or leg presses in the simulator;
  • dumbbell presses lying on a horizontal bench;
  • traction dumbbell in the slope;
  • alternate attacks;
  • dumbbell presses sitting;
  • work on the rowing simulator.

Rest for 5 minutes, then use any aerobic
a trainer to choose from – a treadmill, elliptical or
exercise bike. For interval load – movement in
for 1 minute at the highest possible pace for you alternates with
2 minutes of unhurried activity. Just complete 5 cycles (15
minutes)

The program “how to lose weight in 3 days” is completed, which means you can
afford a couple of days of legal rest for a full
recovery of all muscle groups. Then, at will, you again
You can repeat the 3-day training cycle. Good luck to you!

Important information: “How to lose weight in 1 week?” And “How to
to lose 3 kg and remove 10 cm waist? “.

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