Many women and men, trying to find the next diet for themselves, anticipate the return of extra pounds immediately after its completion. To avoid this, it is important to develop a diet and training program for weight loss - a well-chosen program will help you to harmonize your body harmoniously for weight loss, so that the weight does not return to its previous value. The result you will achieve thanks to your activity, the customized menu and the water balance will continue to apply in the future, but provided that you do not return to your previous diet.
What is a weight loss program?
Anyone who wants to lose weight should know that a weight loss program is a comprehensive approach that includes a specific workout program and an optimal diet. To make the shape slim and athletic, it is necessary to develop an individual shape based on already known complexes. To achieve the weight loss you need, you need to have a specific action plan, so choose your exercises, do a program, adjust the menu and make sure you record your results.
Monthly program
How to lose weight in a month and make the right weight loss program? The diet and training program for weight loss involves developing a specific program for a specific period, for example, for a month. Do a workout routine - it is best to do it every other day, but not more often. If you increase the intensity of cardio, aerobics or strength training, your body will not have time to recover. The duration of the training should be at least 45 minus, but not more than 1. 5 hours. This is enough to start the fat burning process.
How to make a plan
Before embarking on a heavy diet or exercising in 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 predetermined plan for achieving it. The weight loss process is no exception. To create an effective plan, you will need:
- set a schedule;
- number of meals
- 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 lose those extra pounds in just 30 days should be designed so that the weight loss process does not harm your health. Not too fast, but an effective weight loss method involves combining specific physical activity with a custom menu. Forget strenuous workouts and strict diets, it is best to follow these 5 iron rules:
- Eliminate fried and fatty foods, white bread, fast food, sweets from your diet.
- Drink up to 1, 5-2 liters of water a day, but not coffee, tea, compotes.
- Eat breakfast, lunch and dinner at the same time every day.
- Forget about losing weight - just enjoy the process.
- Do not forget to move more - do not sit at work.
In the gym
You can also start the weight loss process if you work hard on simulators. If you are a beginner, then it is best to use the services of a personal trainer. With the help of various exercises, you can significantly increase the muscles, but do not forget the cardio workout - do it on a treadmill, step, elliptical trainer. The weight loss workout will take about 1. 5 hours - do not forget to warm up for 5-10 minutes.
When choosing a strength training program, make sure the ones you are considering are the largest muscle groups: chest, back, legs. When you work with them, the maximum energy is consumed, which will allow you to burn more calories. It is recommended to do each exercise in 3-4 sets. Be sure to stretch after class. It is very important to have quality sleep, without this your performance will be reduced to zero. Strength training exercises that can help you lose weight include:
- squats?
- Bench type?
- chest bench;
- push ups;
- bending the arms with a barbell and others.
At home
Do you need an effective training program for diet and weight loss at home? In this case, pay attention to some exercises. At the same time, do not forget a balanced diet and complete rejection of overeating. Preparing for classes is very important, which should include warm-up exercises: the body bends to the right and left, light jogging in place and so on. For effective weight loss in 4-5 weeks, choose the optimal list of exercises to be done for 10-20 repetitions in 2-3 sets:
- classic trunk lifts.
- side bar
- twist
- raising the pelvis to a supine position;
- squats?
- lungs
- horseback riding
- jumping rope;
- kicks back and more.
Meal plan for weight loss for a month
A healthy regimen that can help you burn excess fat includes at least 5 light meals:
- Breakfast is a very important meal - it can either make or break your day.
- For lunch, you can make any kind of soup, vegetable salad with rice.
- For dinner, it is best to cook boiled poultry breast with salad / grilled 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 proper nutrition, you can transfer these habits to automation. The process of reducing excess weight itself will become not only fast but also smooth, and the result will eventually be stable. It is recommended to focus on plant products, not forgetting meat and fish. The principles of good nutrition:
- Fractional food.You should eat on average 4-5 times a day.
- Calorie content. . . The formula is as follows: 0. 9 x the desired weight (kg) x 24. In this case, it is necessary to take into account that part of the calories is expended in this or that activity, therefore, several hundred kcal can be addedin the resulting shape.
- BZHU ratio(proteins, fats, carbohydrates). The best option is a price in the range 2-2. 5: 0. 8-1: 1. 2-2.
- Projection volume.Eat 5-6 times a day, make sure the portion size does not exceed 250-300 g
- Water balance.Drink about 2 liters of clean water a day - preferably mineral water.
What to exclude from the diet
It is essential that you start to adjust your diet, which should be low in calories, with the exception of foods, the use of which will increase your weight. At the same time, your daily diet should include all the necessary elements for the body. Only a well-chosen diet system will help restore weight to normal and get rid of fat in problem areas. Eliminate the following foods from your diet:
- flour;
- smoked meat.
- confectionery;
- sweet and carbonated drinks;
- instant products
- sausages
- wheat flour bakery products.
Which foods contribute to weight loss
Nutritionists advise 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, we must not forget that the result depends both on the characteristics of the body that loses weight and on its age. Foods that help with the process include peanuts, pine nuts and walnuts, almonds, apples, figs, grapefruit, pineapple, dried fruits, cabbage, carrots, kefir and more.
Monthly menu
Weight loss for girls and children without proper nutrition is very difficult. Even such a factor as fitness may not be completely successful in this case. Once you have decided to compose the menu yourself, remember that meat and fish do not need to be completely excluded from the diet - this is not a diet. Milk, yogurt, cottage cheese will save you from a lack of calcium. Create an electronic diary where you will record your meals and all your workouts. An example of a 1-day healthy diet that you can sample and use to lose weight over time with some adjustments:
- Breakfast: fiber with carbohydrates.
- Second breakfast: protein foods, for example, yogurt, cottage cheese with fruit.
- Lunch: protein with carbohydrates, for example, soup, chicken broth.
- Afternoon snack: fruit.
- Dinner: protein, for example, meat or fish fillets.
- At night: cottage cheese or kefir.
Training plan
You can lose extra pounds and strengthen your body by resorting to a well-designed training process. When doing this, make sure you consume adequate amounts of healthy food and drink water. Your goal is to properly distribute the load of power and cardio, so that the body works hard every day of the week, but does not overdo it. Let it 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 rest.
Fitness program
Are you engaged in step-by-step training that will offer you gradual weight loss with further consolidation of the result? In this case, go to the gym. It is best to train 3 times a week every other day for 40-60 minutes. If the program does not allow or you have the power, then sometimes you can make adjustments and train twice in a row. In a few days, you should also dedicate to cardio training: treadmill, elliptical trainer, bike. An example program for 1 day, which can be the basis:
- Occupations - 15 times.
- Lunges with dumbbells in hand - 10 times with each foot.
- Pull dumbbell in the belt with one hand - 10 times with each hand.
- Pull-ups - as much as possible.
- Barbell press tilt - 12 times.
- Stretch
Strength training
The diet and training program for weight loss should include strength training, at least low intensity. Thanks to them, the body will become more toned and embossed. Their combination with cardiac load is not recommended. Before exercising, you need to warm up well to make your muscles more elastic. Effective endurance exercises - each type of load should be performed 10-20 times 3 sets:
- lungs
- leg lift
- squats:
- push ups;
- raising his arms to the sides with dumbbells.
- pumping muscles of the type
- leg extension while sitting.
Alternative cardio and strength training
A combination of strength and cardio is the perfect weight loss solution. You can alternate them day by day and in one lesson. For example, interval training is a good option, which involves combining both types of activity on a visit to the gym. In this case, switch between cardio and strength training every 8 minutes. A completely separate workout is suitable for those who visit the gym very often.
Calculation of the intensity of physical activity
A healthy eating and weight loss program requires calculating exercise intensity. One way to solve this problem is to determine the pulse. 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 percentage is 70-85%.
Slimming workout plan
Workout in the gym should start with warming up. Spend about 15 minutes on a treadmill, staircase, exercise bike or gym. After that, you can start pulling the vertical block, which will help strengthen the muscular corset of the back. The optimal weight for beginner girls is 10-15 kg. Do 3 sets of 12 repetitions. To exercise the muscles of the middle back, perform a horizontal pull: weight - 10 kg, 3 sets 10 times. Other weight loss exercises:
- Classic dumbbell reproduction. Start with 3 kg - 3 sets of 10 repetitions.
- Simultaneous bending of the arms with dumbbells in an upright position. Start with 3 kg - 3 sets of 15 reps.
- Perform foot reduction in a special simulator. Start with 15-20 kg - 2 sets of 20 reps.
- Lift your legs by placing your feet under a padded roller on a special machine. Start with 10-15 kg - 3 sets of 12 repetitions.
Space
Intensity cardio is ideal for those who prefer strength training. Execution time is 30-40 minutes. For this activity you will need a treadmill and a rope. For 5 minutes you should warm up at a slow 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 helps in weight loss:
- Run for 3 minutes at an increased rate (heart rate 130-140) and then spend 2 minutes on the rope. Repeat blocks.
- Jump rope for 1 minute, then gradually increase your pace for 4 minutes. Repeat.
- Switch between accelerations for 10 minutes and work slowly.
- Hitch. Run slowly for 3-5 minutes, stretch your buttocks, lower back, squares.
Circular
You can also start the weight loss process with the help of circuit training. Its duration is 15-60 minutes. During this period, you should perform 3-8 cycles, consisting of 10-12 exercises, the break between which should be 2-5 minutes. The gap between the cycles should not exceed 2-5 minutes. The classic weight loss program consists of:
- squats?
- push ups;
- crouching
- "starfish" jump?
- swings of the type
- jumping rope;
- transport race
- small jogging.
Crossfit
Crossfit is also great for weight loss, the basic exercises of which consist of squats, pull-ups, push-ups and jumps. There are many options in this technique, so it is best to seek the help of a professional trainer to choose the right program. During exercise, a lot of energy is expended, so the diet must be adequate. It is possible to achieve weight loss with CrossFit in general - at the same time you will climb quite well. Some exercises:
- Burpee. Sit with your hands on the floor with your feet touching your chest. Get up in a prone position and bend your legs. Return to starting position and jump up.
- Shit. Regular pull-ups on the horizontal line that need to be done quickly.
- Squat. Exercise is similar to normal squats, but when you get up, you have to jump up with all your might.