Serious Weight Loss In Just 1 Week

Updated: Jan 24

If you’re looking for the best way to lose weight I’ve got you covered! These are some serious tips to help you lose weight fast. Follow this simple exercise plan paired with some basic weight loss guidelines and you’ll be well on your way to long term weight loss to help you look and feel amazing.

To help maximize your results and lose weight faster, it’s important to increase your fluid intake. This is crucial to fast weight loss as it will help to flush out excess water weight and rid your body of toxins that are released when fat cells are burned. This alone can help you to lose a solid 4.5kg (10lbs) in just one month. Want to see that number double? Eliminate all soda from your diet, replacing with water and diluted fruit juices.

One of the most crucial weight loss tips is also to make sure you’re properly nourishing your body. While it is helpful to reduce your calorie intake, you won’t achieve healthy and lasting weight loss if your body is starved of good nutrition. Consider taking a multivitamin and be sure that your diet includes plenty of fruit, vegetables, and whole grains.

Following these tips while doing these high intensity fat burning exercises will help you to reach your target weight faster.

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Jumping Squats

Who says you have to do this in the gym? Round up your mummy friends, prams and bubs for this simple circuit you can do in the park. Hold on to your pram and coo at baby. Stand with feet shoulders width apart. Sit back as if sitting in a chair; squat down with your butt out (don't let the knees lean out past your toes). Hold the position a moment, then push upwards with your heels and jump up in the air. This is an explosive move and uses a burst of energy. Land firmly on your feet, dipping slightly into a squat. Stand upright and repeat the action once again.

Complete 10-20 jumps, then walk around your pram for 30 seconds to recover. Repeat as many times as you can. Jumps squats rapidly increases tone and strength while building speed.

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Jumping Jacks (Star Jumps)

Burst energy is the bomb! Jumping jacks are a great way to keep your calorie burn high and maximise your time. Stand with feet shoulder width apart and throw your arms upwards from your sides while jumping in the air and landing with your feet outside shoulder width.

This is another explosive exercise and a continuous movement. Keep jumping for a count of 10-20. Walk it out for 30 seconds to recover, then repeat. Challenge yourself. Grab the kids and get them to jump with you!

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Lateral Jumps

I love these! Lateral jumps focus on the core and takes some getting used to. Stand with your feet together, arms at your side. Now jump to the right as far as you can and land just on your right foot. Your left foot should be behind your right foot but slightly off the ground. Now push off your right foot, jumping as far to the left as possible and landing on your left foot. Your right foot should hover behind your right. Repeat the motion.

This an excellent conditioning movement for skiers or those who engage in court sports where pivoting suddenly is needed. It engages the core, requires balance and focus.

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Push Ups

The push-up provides a full body workout if you use proper form. The big trick is to keep your body as straight as possible as you push with your arms. As you get stronger, you can ad variations for greater toning and calorie burn.

If you are just starting out, try them against a wall or on your knees until you have built up strength to practice them on your toes. Challenge yourself by adding resistance or the need for added stability like raising your feet on a block ot step.

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Mountain Climbers

This is deceptive exercise that tones your lower body. Start in the push-up position, on your hands and toes. Now bring one leg up under your body, your knee should be even with your chest. Tap your toe to the floor then quickly, and in one movement, switch the positions of your legs so that the other leg is now up under your chest. Pull the knees in right, left, right, left—always switching simultaneously so that you are using a running motion. Keep the speed up for the best calorie burn.

You can add a challenge by speeding up the move, and also twisting to cross your knee to opposite side of oyur body as you go. Tap your knee with your hand really work to hold the position with your core strength.

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Jackknife Crunches

Burning abs! This exercise focuses on your core. Lay on your back with your arms extended straight above your head and your legs extended straight and off of the floor; they should be pointing in opposite directions. Now, bend your legs and bring your knees above your hips while pushing down with your lower back. Extend your legs straight up. At the same time, crunch your midsection and bring your arms straight above you, as if reaching for your toes. Slowly lower your arms and legs, while straight, till they hover above the floor. Repeat the motion.

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Ending with a bang! Burpees provide a total body workout that offers the most results of any of these exercises. As such it’s also the most difficult. Speed here is crucial to maintain the highest calorie burn and improve strength. You've got to give this exercise all you've got!

Stand with your feet hips width apart. Squat down and place your hands palms flat on the floor outside your feet. Now push off with your hands and draw your legs back into the push up position. Explode upwards to bring your feet back up under your body and jump as high as you can. When you land, drop back down into pushup position, repeat the action. Increase the intensity by upping your speed and power in which you explode backwards.

Complete this circuit in full or try as much as you can complete depending on your fitness level and ability. The beauty of this routine is that you can keep bumping up the intensity and pushing yourself. The body adapts quickly, so be sure to keep trying to beat your personal best.

Need Support?

Are you confused on what to do to lose the stubborn baby fat? Confused on reading nutrition labels? Want to get more organised with fitness plan and meal prep? Let me help you sort it all a FREE 15 minute Discovery session!

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I understand how frustrating finding health can be. That is why I have dedicated my clinic to helping people overcome emotional eating and tap into the healing power of plantbased foods.

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