How to lose weight in 5 days

The answer to ‘how to lose weight’ is different for different people. Factors like your age, gender, body type etc determine how you respond to changes in physical activity, diet, daily routine and so on. But if you’ve made up your mind to get fit, we’ve got the workout program you need. Not only will it help you reach your fitness goal but you will also see results in a shorter span of time. We’re breaking it down for you, step-by-step so you can understand how to lose weight without having to wait a couple of months before you see the results. The following 5-day program is going to be that miracle-worker that you’ve been waiting for since you realised that the scale wasn’t tilting the way you wanted it to.

How to lose weight in five days: The workout

Day 1: Have fun with cardio

Cardio is the best, most trusted way to burn calories to get in shape. It helps your body with burning fat and gets your adrenaline pumping. What’s more, the great thing about cardio is that you can customise it to suit your preferences. It is best to pick an activity that you find fun in order to ensure that you enjoy your exercise regime. You can choose to do a combination of any of the following cardio workouts, either at your gym or at home:

Treadmill/Treadclimber
Cycling – indoors or outdoors
Aerobics exercises
Zumba/ Dance workouts
Running/Jogging outdoors
Crosstrainer

The first day of this workout program is purely cardio-based, so you can try 20-30 minutes of exercise with an interval after 15 minutes. You can also switch between two workouts during this program. For example, you can opt for 10 minutes of cycling, 10 minutes jogging and 10 minutes aerobics or you can choose to do 15 minutes of cross training and 15 minutes of the treadclimber. It is up to your preference.

Day 2: Chest, Arms, and Shoulders

For this workout, you will be required to use machines (if you’re working out at a commercial/home gym) or you can use dumbbells and a barbell. You will be isolating your chest muscles, your biceps, triceps, rhomboids, traps, lats and your shoulder and upper back muscles as well. If you’re a beginner, start with minimal weight and lesser repetitions. As you progress and feel your muscles getting stronger, you can subsequently increase the weights as well. The following is a breakdown of the workout you need to follow.

Lat pulldown – 15 x 2 to 3 sets
Chest flies – 10 x 3 sets
Bicep curls – 10 x 3 sets
Tricep curls – 10 x 3 sets
Chest press – 15 x 2 sets
Shoulder press – 10 x 3 sets
Back extension – using an exercise ball preferably and without any weights. This acts like a good stretch for your muscles too.

This workout will help with strengthening your muscles. However, you should be prepared for some soreness once you’re done. Make sure you stretch your arms well after exercising and also have a protein-rich meal for faster recovery. Feeling stiffness in your arms and chest is common, unless the pain is unbearable – in which case, you should visit a healthcare professional without delay.

Day 3: Core and abdominal muscles

Have you always wanted a flat belly or a six-pack? Well, the truth is that it is particularly hard to lose fat in this area. A set of rock hard abs require more work than you think. So the more reps you attempt, the better the results. Core exercises usually give a good after-burn and also help you sweat it out visibly. Follow this workout for the results you want to see:

Crunches – 20 x 3 sets
Frog crunches – 10 x 3 sets
Leg raises – 15 x 3 sets
Russian twist – 25 x 2 sets. Use a medicine ball or dumbbell for a tougher workout.
Planking – hold for as long as possible, take intervals if necessary. At least 2 sets.
Flutter kicks/Scissor kicks – 15 x 3 sets
Side stretches to tone your obliques and to help your core muscles settle down.

For a defined core, it’s important that you use the right technique to workout and also not let your back take all the stress from the exercise.

Day 4: Legs and glutes

If you’ve heard the term “Leg day is always the hardest” before, you know you’re going to have to prepare to experience it. The leg muscles are definitely harder to tone and work with, but the results can be just as satisfying. For more muscular and healthy leg muscles, the following workout is sure to make a difference:

Sumo squats – 15 x 4 sets
Static lunges – 10 x 4 sets on each side
Calf raises – 10 x 3 sets on each side
Weighted squats – 10 x 3 sets using minimal weight in the beginning
Donkey kicks – 10 x 3 sets on each side
Bridging – 20 x 2 sets using a barbell
Circular leg rotations to ease out your leg muscles. Use a foam roller if you’re feeling too much soreness in your glutes.

Day 5: Full body

Full body workouts are a great way to end your 5-day programme before you take your two-day break and let your sore muscles rest. Full body workouts are also excellent fat burners and can help you prep your body if you’re looking to have a cheat day while you rest. Here’s how to get a good overall workout:

Burpees – 10 x 3 sets
Pull-ups – 10 x 3 sets
Bench dips – 15 x 3 sets
Moving planks – 10 rounds of 5 steps on each side x 3 sets
Make sure you give yourself a really good, slow-paced stretch and even foam roll if you can to help your muscles get into recovery mode.

How to lose weight in five days: The diet

A very important tip here is to keep a good check on your diet if you truly want your 5-day workout to be effective. You may have figured out how to lose weight in under a week but since the time period in which you will be dropping weight and burning fat is so short, the stakes are high and what you eat could make or break your workout. While you don’t need to load up on supplements or bring an extreme change into your regular diet, it is advisable to keep a check on the quantity of food you’re eating. Portion control is essential. It helps to have a regulated eating schedule and also keep yourself amply hydrated throughout the day to make sure that this programme shows you best results.

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