Many women and men, trying to find the next diet for themselves, anticipate in advance that the extra pounds will return soon after its completion. In order to avoid this, it is important to develop a diet and training program for weight loss - a correctly selected program will help you competently adjust your body for weight loss, which will not allow theweight to revert to its previous value. . The result that you will get from your activity, the adjusted menu and the water balance will continue to hold in the future, but provided that you do not revert to your previous diet.
What is a weight loss program
Anyone who wants to shed extra pounds should know that a weight loss program is an integrated approach that includes a specific training program and optimal nutrition. To make the figure slim and athletic, it is necessary to develop an individual scheme based on already known complexes. To achieve the weight loss you need, you need to have a specific plan of action, so choose your exercises, set a schedule, adjust the menu, and be sure to record your results.
Monthly calendar
How to lose weight in a month and do the right weight loss program? The nutrition and training program for weight loss involves working out a specific program for a specific period, for example for a month. Do a workout routine - it's best to do it every other day, but not more often. If you increase the intensity of cardio, aerobic, or strength training, your body will not have time to recover. The duration of training should be at least 45 min, but not more than 1. 5 hours. To start the fat burning process, this is enough.
How to make a plan
Before you follow a heavy diet or hit the gym, create a personalized weight loss routine. The outcome of any activity depends to a large extent on a clearly defined goal and a pre-established plan to achieve it. The process of losing weight is no exception. To create an effective plan, you will need:
- determine the moment;
- number of meals from the distributor;
- think clearly about a meal plan;
- develop an individual training complex.
How to lose weight in a month
A weight loss plan that will help you shed those extra pounds in just 30 days should be designed in such a way that the process of losing weight does not adversely affect your health. Not too fast, but an effective method of weight loss involves a combination of some physical activity with a tight menu. Forget about strenuous workouts and strict diets, it is better to follow these 5 iron rules:
- Eliminate fried and fatty foods, white bread, fast food, sweets from the diet.
- Drink up to 1. 5-2 liters of water per day, but no coffee, tea, compotes.
- Eat breakfast, lunch and dinner at the same time every day.
- Forget about losing weight - just enjoy the process.
- Remember to move more - don't sit in the workplace.
In the gym
You can also start the process of losing weight if you work hard on simulators. If you are a beginner, it is best to use the services of a personal trainer. With the help of various exercises, you can significantly increase your muscles, but do not forget about cardio training - do it on a treadmill, stepper, elliptical trainer. The weight loss workout should take around 1. 5 hours - remember to warm up for 5-10 minutes.
When choosing strength exercises, you need to work on the largest muscle groups: chest, back, legs. When you work with them, you expend maximum energy, which will allow you to burn more calories. It is advisable to do each exercise in 3-4 sets. Make sure to stretch after class. It is very important to get quality sleep, without it your performance will drop to zero. Strength training exercises that can help you lose weight include:
- squats;
- Press bench;
- bench press of the chest;
- push ups;
- flexing arms with a bar and the like.
At home
Need an effective diet and workout program to lose weight at home? In this case, pay attention to a few exercises. At the same time, do not forget about a balanced diet and a complete rejection of overeating. Preparation for classes is very important, which should include warm-up exercises: the body leans to the right and left, a light jog in place, etc. For weight loss in 4-5 weeks to be effective, choose the optimal list of exercises to do for 10-20 repetitions in 2-3 sets:
- classic torso lifts;
- lateral bar;
- torsion;
- raise the pelvis supine;
- squats;
- slits;
- return on horseback;
- jumping rope;
- back kicks and the like.
Weight Loss Meal Plan For A Month
A healthy diet that can help you burn excess fat includes at least 5 light meals:
- Breakfast is the most nutritious meal - you can include yogurt (low in fat), fresh fruit, oatmeal muesli.
- For lunch, you can make any kind of soup, vegetable salad with rice.
- For dinner, it is better to cook the boiled poultry breast with salad / baked fish with vegetables.
- For snacks, choose fresh vegetables, apples.
The principles of good nutrition
It is very important to develop a specific plan for weight loss. In 3-4 weeks of well-executed activities, such as regular exercise and good nutrition, you can bring these habits to automaticity. The very process of reducing excess weight will not only become fast, but also orderly, and the result will ultimately be stable. It is recommended to give preference to products of plant origin, without forgetting meat and fish. The principles of good nutrition:
- Fractional food.You should eat an average of 4 to 5 times a day.
- Calorie content. . . The formula is as follows: 0, 9 x the desired weight (kg) x 24. In this case, it must be taken into account that part of the calories are expended for this or that activity, therefore, several hundred kcalcan be added to the resulting figure.
- BZHU ratio(proteins, fats, carbohydrates). The best option is a value between 2 and 2, 5: 0, 8-1: 1, 2-2.
- Service volume.By eating 5-6 times a day, make sure that the serving size is no more than 250-300g.
- Water balance.Drink about 2 liters of pure water per day - preferably mineral water.
What to exclude from the plan
It is necessary to start correcting your diet, which should become low in calories, excluding foods, the use of which will increase your weight. At the same time, your daily diet should include all the elements needed by the body. Only a well-chosen nutritional system will help bring the weight back to normal and eliminate fat in problem areas. Eliminate the following foods from your diet:
- flour;
- smoked meats;
- confectionery;
- sweet and carbonated drinks;
- instant products;
- sausages;
- bakery products made from wheat flour.
What foods contribute to weight loss
Nutritionists recommend that those who want to lose weight, in addition to imposing restrictions on the amount of servings and calorie intake, to resort to foods that promote weight loss. At the same time, it should be remembered that the result depends both on the characteristics of the body losing weight and on its age. Foods that help in the process include peanuts, pine nuts and walnuts, almonds, apples, figs, grapefruit, pineapple, dried fruits, cabbage, carrots, kefir and a few others. .
Menu of the month
Losing weight for girls and boys without the right diet is very difficult. Even a factor such as fitness may not be fully effective in this case. Having decided to compose the menu yourself, remember that meat and fish do not need to be completely excluded from the diet - it is not a diet. Milk, yogurt, cottage cheese will prevent you from calcium deficiency. Create an online journal where you will record your meals and all your workouts. An example of a healthy one-day diet that you can take as a sample and use to lose weight over time with a few tweaks:
- Breakfast: fiber with carbohydrates.
- Second breakfast: protein foods, for example, yogurt, cottage cheese with fruits.
- Lunch: protein with carbohydrates, for example, soup, chicken broth.
- Afternoon snack: fruit.
- Dinner: protein, for example, fillets of meat or fish.
- At night: cottage cheese or kefir.
Training plan
You can lose extra pounds and strengthen your body by resorting to a well-planned training process. When doing this, make sure you are consuming adequate amounts of healthy foods and drinking water. Your task is to distribute the power and cardio loads evenly so that the body is working seriously every day of the week, but not overworking. Let him recover over the weekend. Approximate lesson plan:
- Monday - strength, cardio.
- Tuesday is cardio.
- Wednesday is power.
- Thursday is cardio.
- Friday - strength, cardio.
- Saturday and Sunday are at rest.
Fitness program
Are you engaged in the development of a step by step training that will provide you with gradual weight loss with further consolidation of the result? In that case, go to the gym. It is best to train 3 times a week every other day for 40-60 minutes. If the schedule doesn't allow it or if you have the strength, you can sometimes make adjustments and train twice in a row. Some days you will also need to devote yourself to a cardio workout: treadmill, elliptical trainer, bike. An example of a program for 1 day, which can become the basis:
- Squats - 15 times.
- Lunges with dumbbells in hand - 10 times with each leg.
- Pull the dumbbell towards the belt with one hand - 10 times with each hand.
- Pull-ups - as much as possible.
- Incline dumbbell press - 12 times.
- Elongation.
Strength exercises
The diet and training plan for weight loss should include strength training, at least at low intensity. Thanks to them, the body will become more toned and in relief. Combining them with a cardio load is not recommended. Before exercising, you need to warm up well to make the muscles more elastic. Effective strength exercises - each type of load should be performed 10-20 times 3 sets:
- slits;
- lift the legs;
- squats:
- push ups;
- raise the arms to the sides with dumbbells;
- pump the muscles of the press;
- extension of the legs in a sitting position.
Alternating cardio and weight training
A combination of strength and cardio is the perfect solution for weight loss. You can alternate them every day and in one lesson. For example, interval training is a good option, which involves combining the two types of activities in one visit to the gym. In this case, alternate between cardio and strength training exercises every 8 minutes. A fully interval training is suitable for those who visit the gym very often.
Calculation of the intensity of physical activity
A workout program for healthy eating and weight loss requires an exercise intensity calculation. One of the ways to solve this problem is based on determining the momentum. The maximum allowable rate is calculated as follows: the number of years is subtracted from 220, for example 220-50 = 170. The moderate intensity of physical activity is 50-70% of the maximum allowable heart rate. At high intensity, this figure is 70 to 85%.
Slimming training program
A workout in the gym should start with a warm-up. Spend about 15 minutes on a treadmill, stepper, exercise bike, or fitness track. After that, you can start pulling the vertical block, which will help to strengthen the muscle corset of the back. The optimal weight for beginner girls is 10-15 kg. Do 3 sets of 12 repetitions. To work the muscles of the middle of the back, perform a horizontal block pull: weight - 10 kg, 3 sets of 10 times. Other exercises to lose weight:
- Classic Recumbent Dumbbell Raising. Start with 3 kg - 3 sets of 10 repetitions.
- Simultaneous flexion of the arms with dumbbells while standing. Start with 3 kg - 3 sets of 15 repetitions.
- Perform leg reduction on a special simulator. Start with 15-20 kg - 2 sets of 20 repetitions.
- Lift your legs by placing your legs under a padded roller on a special machine. Start with 10-15 kg - 3 sets of 12 repetitions.
Interval
The volume reduction interval cardio is ideal for anyone who prefers strength training. The run time is 30 to 40 minutes. For this activity, you will need a treadmill and a jump rope. For 5 minutes, you will need to warm up at a calm pace to sweat a little, and the pulse has reached 110. In the process, drink liquid (water at room temperature). After that, you will have a serious but effective workout that will help you lose weight:
- Run 3 minutes at a rapid pace (heart rate 130-140), then spend 2 minutes on the jump rope. Repeat the block.
- Jump rope for 1 minute, then gradually increase your pace over 4 minutes. Repeat.
- For 10 minutes, alternate between acceleration and slow work.
- Coupling. Run slowly for 3-5 minutes, stretch your glutes, lower back, quads.
Circular
You can also start the process of losing body weight with the help of circuit training. Its duration is 15 to 60 minutes. During this time, you should perform 3-8 cycles, consisting of 10-12 exercises, the break between them should be 2-5 minutes. The gap between the circles should not exceed 2 to 5 minutes. The classic weight loss program includes:
- squats;
- push ups;
- squatting;
- jump "starfish";
- press swings;
- jumping rope;
- shuttle race;
- little jogging.
Crossfit
Crossfit is also great for weight loss, the core exercises of which consist of squats, pull-ups, push-ups, and jumps. There are a lot of options in this technique, so it is best to resort to the help of a professional trainer to choose the right program. During exercise, a large amount of energy is expended, so nutrition should be appropriate. It's possible to lose weight with CrossFit in general - at the same time, you're pumping up pretty well. Some exercises:
- Burpee. Sit with your hands on the floor, your legs touching your chest. Stand up straight and bend your legs. Return to the starting position and jump.
- Kipping. Regular pull-ups on the horizontal bar that must be done quickly.
- Squat. The exercise is similar to regular squats, but when you lift you have to jump upward with all your might.