to lose a significant amount of overweight, you
It takes a long period of time to reach
However, if you decide to just lose a couple of extra
kilograms in the form of fat reserves, then you can certainly
lose weight in 4 days.
All you need is to drastically reduce the amount consumed.
calories and strictly adhere to our program for effective
С помощью следующего плана workouts, составленного
professional fitness instructors, you not only can
noticeably lose weight in 4 days, but also make your body more slender and
Give your body a couple of days of rest for a full
restoring all muscle groups, and then, optionally, you again
You can repeat the 4-day cycle of loads of our program for
How to lose weight in 4 days: the program workouts
Day 1. Specialists of the American College of Sports Medicine
for effective and healthy weight loss it is recommended to get not
less than 45 minutes of aerobic activity 4 – 5 times a week. therefore
start training with 30 – 60 minutes of cardiovascular
exercise of moderate intensity.
Choose the activity you like the most.
like – for example, work on a treadmill, elliptical or
exercise bike, jogging or swimming.
Then proceed to the power load directed at the muscles.
chest and extensor arms (triceps). For breast muscle development
perform exercises such as dumbbell presses lying down
bench and pushups from the floor. As for the triceps, then pay
focus on push-ups on the bench in the back and French
dumbbell bench press. Perform 2 – 3 sets of 12 – 14 reps for
each of the exercises.
It is important to know: “How to strengthen your arms while walking?” And “How to
to make the breasts firm and taut?
Day 2. Begin training with interval performance
cardiovascular exercises lasting 30 minutes.
Interval principle is the alternation of high and
moderate pace of physical activity.
Plan a future workout level in advance depending on
your current fitness training – for example, walking slowly in
for two minutes and then 60 seconds of light running, or jogging
for one minute and then a 30 second sprint at the maximum
speed. Then move on to strengthening the core muscles of the legs and shoulders.
For legs, do squats and alternate attacks. For shoulders
use benches sitting on a bench or side and front lifts
dumbbells. Perform 2 – 3 sets of 12 – 14 reps for
each of the exercises.
Day 3. Spend a 5-minute warm-up of the main muscles of your body,
because on this day of our program “how to lose weight in 4 days” we
Let’s start training with performance of power exercises.
The reason is that frequent repetition of loads in a certain
order, allows your body to adapt to them faster, and
means start to burn fewer calories. therefore крайне
it is important for an effective result to change the sequence more often,
speed, number of repetitions, dumbbell size and even time
rest between sets.
Today we are working to strengthen the muscles of the back and flexors of the arms.
(biceps). For the back the most effective exercises are
traction dumbbell in the slope and the simulator of the type “upper unit”. For
biceps – alternate flexion of the arms with standing dumbbells and
concentrated biceps lifts. Perform 2 – 3 sets of
12 – 14 повторений для each of the exercises.
Then do an aerobic workout for a duration of 30
– 60 minutes. Day 4. On this day you will spend a 60-minute roundabout.
workout. For этого сперва выполните 5-минутную разминку, а затем
Choose three aerobic simulators that you like best,
for example, a treadmill, an elliptical trainer and a stepper.
Work on each of them for exactly 10 minutes, and then without
break go to the next (each simulator can
The program “how to lose weight in 4 days” is completed, and now it is
time a couple of days a good rest, allowing you to recover
all muscle groups in your body. After that you can again
повторить 4-х дневный цикл workouts. Good luck to you!