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How long does it take to lose holiday weight gain?

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How long it takes to lose the weight gained during the holidays depends on a number of factors. How much weight you gained, what your previous weight was, how much time and effort you can devote to losing weight, as well as genetic factors can complicate matters.

But it is still possible to make an estimate. It is commonly believed that losing half a kilo per week is a safe figure. But weight loss is rarely linear. It may take a few weeks before you see real results and, in the short term, your weight may fluctuate.

You can expect to start seeing results within a couple of weeks, but as everyone is different, this time period may vary.

Five exercises to lose weight fast after the holidays

In this section, we will highlight five exercises that can combat holiday weight gain. Resistance training (with dumbbells or kettlebells) can burn up to 400 calories per hour.

There are hundreds of exercises that can achieve these results, but these are five of our favourites.If you're looking for sleek and attractive kettlebells, Technogym kettlebells are designed for the ultimate workout experience. The heavy-duty rubber protects against damage to the floor and other weights. The handle is made of high quality stainless steel to prevent rust and damage. The two-colour polished finish and smooth stainless steel handle are coupled with a full round dumbbell to reduce impact on the forearm.

1. Front squat with kettlebells

The kettlebell front squat is an excellent fat-burning exercise. It can be performed with one or two kettlebells, depending on your strength (and how many kettlebells you have). In this example, we will demonstrate how to perform a front squat with two kettlebells. Both kettlebells should weigh the same.

Execution: Stand with your feet shoulder-width apart and a kettlebell in each hand resting on the floor. Bend your knees, stick out your chest and push your shoulders back, then lift the kettlebells off the floor and rotate them as you stand up. Finish with your hands clasped together in front of your chest, with a kettlebell resting on each shoulder. Hold the handles of the kettlebells tightly. Squat down until your thighs are at least parallel to the floor. Make sure your heels are flat on the floor at all times. Pause and then stand up until you are standing again.

2. Battle rope abdominal training

If you have access to battle ropes, then you should try to incorporate them into your training. There are many different exercises you can do with battle ropes, and combining them all is a great option. The exercise we have selected is an abdominal exercise because it will not only burn a lot of calories, but it will also strengthen your six-pack muscles.

Execution: Sit on a mat in the standard position (knees bent, feet flat on the floor, torso and head at a 45 degree angle to the floor). Hold a rope handle in each hand and hold them together. Start with the ropes in the middle, resting above the knees. Then bring the rope to one side of your body, before immediately bringing it to the other side. Continue doing this movement for as long as you can.

Constant movement has been shown to burn up to 112 calories in ten minutes, especially in your abs and obliques.

3. Push press with dumbbells

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

Execution: Start in a standing position with a dumbbell in each hand (neutral grip) and resting on your shoulders. Bend your knees and then propel yourself upwards, lifting the weights up into the air as you do so. Pause with the weights at the top and then lower the weights to your shoulders. Bend your knees and repeat the movement.

4. Deadlift with barbell

The best exercise for burning calories has to be the barbell deadlift! It's awesome. But you have to make sure you do it correctly.

Execution: Stand in front of a loaded bar and walk forward. Your feet should be halfway under the bar and shoulder width apart. Turn your toes slightly outward. Push your shins forward until they touch the bar, then bend over and grab the bar with your hands just outside your knees. At this point, your back will not be in the correct position for lifting, so stick your chest out and pull your shoulder blades back. Take a deep breath and then lift the bar off the floor as you push your hips forward. Exhale as you do so. Stop when your hip touches the bar. Pause and then lower the bar to the floor by pushing your hips back and keeping your back straight. Let the bar touch the floor and then restart all the steps.

5. Kettlebell swing

The last exercise on our list is the kettlebell swing. This is a great calorie-burning exercise, and it can be done anywhere: at home, in the gym or outdoors - just make sure you have enough space!

Execution: Stand with your feet shoulder-width apart and your toes pointing slightly outwards. Place a kettlebell on the floor between your legs. Bend over and grasp the handle with both hands. Stick your chest out and push your shoulder blades back so your back is completely straight, take a deep breath and then lift the kettlebell. This is your starting position. Push your hips back and bring the kettlebell back along with your hips, then push your hips forward explosively. This will start the kettlebell swing. Use the momentum to swing the kettlebell forward until your arms are parallel to the floor. Then let the kettlebell swing back. Push the hip back again and then bring it forward. The rocking motion of the hip creates the momentum for the kettlebell.

Source: Technogym

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