Many women and men, trying to find the next diet for themselves, anticipate the return of extra pounds soon after its completion. To avoid this, it is important to draw up a diet and training plan for weight loss - a properly selected program will help you competently tune your body for weight loss, as a result of which the weight will not return to itsprevious value. The result that you will get thanks to your activity, the regulated menu and the water balance will continue to be maintained in the future, but on condition that you do not return to the previous diet.
What is a weight loss program
Anyone who wants to shed the extra pounds should know that a weight loss program is an integrated approach that includes a specific training program and an optimal diet. To make the figure slim and athletic, it is necessary to develop an individual scheme based on already known complexes. To get the weight loss you need, you need to have a specific action plan, so choose your exercises, set a schedule, adjust the menu and be sure to record your results.
Monthly schedule
How to lose weight in a month and do the right weight loss program? The weight loss nutrition and training program involves developing a specific program for a specific period, for example, for a month. Create a workout routine - it's best to do this every other day, but not more often. If you increase the intensity of cardio, aerobic, or strength training, your body won't have time to recover. The duration of the training should be at least 45 less, but not more than 1. 5 hours. To start the fat burning process, this is enough.
How to make a plan
Before starting a heavy diet or hitting the gym, create a personalized weight loss routine. The outcome of any activity largely depends on a clearly defined goal and a pre-established plan to achieve it. The weight loss process is no exception. To create an effective plan, you will need:
- determine the timing;
- number of dispenser 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 doesn't harm your health. Not too fast, but an effective way to lose weight involves combining some physical activity with an adapted menu. Forget strenuous workouts and strict diets, it's best to follow these 5 hard and fast rules:
- Eliminate from the diet fried and fatty foods, white bread, fast food, sweets.
- Drink up to 1. 5-2 liters of water per day, but not coffee, tea, compotes.
- Have breakfast, lunch and dinner at the same time every day.
- Forget that you are losing weight - enjoy the process.
- Don't forget to move more: don't sit in the workplace.
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 muscles, but do not forget about cardio training - do it on a treadmill, stepper, elliptical trainer. The weight loss workout should last about 1. 5 hours, don't forget to warm up for 5-10 minutes.
When choosing strength exercises, you should train the largest muscle groups - chest, back, legs. When you work with them, maximum energy is expended, which will allow you to burn more calories. It is recommended to do each exercise in 3-4 sets. Make sure you stretch after class. It is very important to have quality sleep, without it your performance will drop to zero. Strength exercises that can help you lose weight include:
- squat;
- bench;
- bench press from the chest;
- lift;
- flexion of the arms with a barbell and others.
At home
Do you need an effective diet and weight loss training program at home? In this case, pay attention to some 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 bends left and right, light jogging in place, and so on. In order for weight loss in 4-5 weeks to be effective, choose the optimal list of exercises that need to be performed for 10-20 repetitions in 2-3 sets:
- classic bust lifts;
- sidebar;
- twist;
- raise the pelvis to the supine position;
- squat;
- lunges;
- back riding;
- skipping rope;
- kick back and others.
Slimming food plan for one month
A healthy regimen that can help you burn excess fat includes at least 5 light meals:
- Breakfast is the most nutritious meal - you can include yogurt (low fat), fresh fruit, muesli with oatmeal.
- For lunch you can make any kind of soup, vegetable salad with rice.
- For dinner, it is better to cook 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 weight loss plan. In 3-4 weeks of well-performed activities, such as regular exercise and proper nutrition, you can bring these habits to automaticity. The excess weight reduction process itself will become not only fast, but also orderly, and the result will ultimately be stable. It is advisable to focus on plant-based products, not forgetting meat and fish. The principles of good nutrition:
- Fractional food.You need to eat 4-5 times a day on average.
- 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 spent on this or that activity, so several hundred kcal can be added to theresulting figure.
- BZHU report(proteins, fats, carbohydrates). The best option is a value between 2-2, 5: 0, 8-1: 1, 2-2.
- Service volume.By eating 5-6 times a day, make sure 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 diet
It is necessary to start correcting your diet, which should become low-calorie, with the exclusion of foods, the use of which will increase your weight. At the same time, your daily nutrition should include all the elements necessary for the body. Only a well-chosen nutrition system will help bring 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;
- wheat flour based bakery products.
What foods contribute to weight loss
Nutritionists advise those who want to lose weight, in addition to imposing restrictions on the quantity of servings and calorie intake, to resort to foods that promote weight loss. At the same time, it should not be forgotten that the result depends on both the characteristics of the losing body and its age. Foods that help in the process include peanuts, pine nuts and walnuts, almonds, apples, figs, grapefruits, pineapples, nuts, cabbage, carrots, kefir, and some others.
Monthly menu
Losing weight for girls and boys without the right nutrition is very difficult. Even a factor such as eligibility may not be successful in this case. Having decided to compose the menu yourself, remember that meat and fish should not be completely excluded from the diet - this is not a diet. Milk, yogurt, cottage cheese will save you from calcium deficiency. Create an online diary where you will record your meals and all your workouts. An example of a 1 day healthy diet that you can take as a sample and use to lose weight over time with a few 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: proteins, 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-planned training process. When you do, make sure you consume adequate amounts of healthy food and drink water. Your task is to correctly distribute the power and cardio loads so that the body works seriously every day of the week, but does not overload. 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 rest.
Fitness program
Are you engaged in drafting a gradual workout that guarantees you a gradual weight loss with further consolidation of the result? In this case, resort to fitness. It is best to train 3 times a week every other day for 40-60 minutes. If the program doesn't allow for it or you have the strength, you can sometimes make adjustments and train twice in a row. On some days you will also have to dedicate yourself to cardio training: treadmill, elliptical, bike. An example program for 1 day, which can become the basis:
- Squat - 15 times.
- Lunges with dumbbells in hand - 10 times with each leg.
- Pull the handlebar to the belt with one hand - 10 times with each hand.
- Pull-ups - as many as possible.
- Tilt the barbell - 12 times.
- Elongation.
Strength exercises
Your diet and weight loss training plan should include strength training, at least at low intensity. Thanks to them, the body will become more toned and in relief. It is not recommended to combine them with a cardio load. Before exercising, you need to warm up well to make your muscles more elastic. Effective strength exercises: each type of load must be performed 10-20 times 3 sets:
- lunges;
- lifting legs;
- squat:
- lift;
- raise your arms to the sides with dumbbells;
- pump up the muscles of the press;
- leg extension while sitting.
Alternating cardio and strength training
A combination of strength and cardio is the perfect solution for losing weight. You can alternate them from day to day and within a lesson. For example, interval training is a good option, which involves combining both types of activities in one visit to the gym. In this case, alternate cardio exercises and strength exercises every 8 minutes. A fully split workout is suitable for those who visit the gym very often.
Calculation of the intensity of physical activity
A training plan for a healthy diet and weight loss requires a calculation of the intensity of the exercise. One of the ways to solve this problem is based on the determination of the pulse. The maximum allowable rate is calculated as follows: the number of years is subtracted from 220, for example 220-50 = 170. Moderate intensity of physical activity is 50-70% of the maximum allowable heart rate. At high intensity, this figure is 70-85%.
Slimming training scheme
A gym workout should start with a warm-up. Spend approximately 15 minutes on a treadmill, stepper, stationary bike, or fitness track. After that, you can start pulling the vertical block, which will help strengthen the back muscle corset. The optimal weight for beginner girls is 10-15 kg. Do 3 sets of 12 reps. To train the muscles of the middle back, perform a horizontal block pull: weight - 10 kg, 3 sets of 10 times. Other exercises for weight loss:
- Classic training of lying dumbbells. Start with 3kg - 3 sets of 10 repetitions.
- Simultaneous flexion of the arms with dumbbells in a standing position. Start with 3kg - 3 sets of 15 reps.
- Perform the reduction of the legs on a special simulator. Start with 15-20kg - 2 sets of 20 repetitions.
- Raise your legs by placing your legs under a padded roller on a special machine. Start with 10-15kg - 3 sets of 12 reps.
Interval
Volume reduction interval cardio is great for anyone with a preference for strength training. The execution time is 30-40 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 helps you lose weight:
- Run for 3 minutes at a faster pace (heart rate 130-140), then spend 2 minutes jumping rope. Repeat the block.
- Jump rope for 1 minute, then gradually increase the pace over 4 minutes. To repeat.
- For 10 minutes, alternate acceleration and slow-paced work.
- Hitch. Run slowly for 3-5 minutes, stretch your glutes, lower back, quadriceps.
Circular
You can also start the body weight loss process with the help of circuit training. Its duration is 15-60 minutes. During this period, it is necessary to perform 3-8 cycles, consisting of 10-12 exercises, the break of which should be 2-5 minutes. The space between the circles should not exceed 2-5 minutes. The classic slimming program consists of:
- squat;
- lift;
- squatted;
- jumping "starfish";
- fluctuations in the press;
- skipping rope;
- shuttle ride;
- little jogging.
Crossfit
Crossfit is also great for losing weight, the core exercises of which consist of squats, pull-ups, push-ups, and jumps. There are many options in this technique, so it is best to enlist the help of a professional trainer to choose the right program. During exercise, a large amount of energy is consumed, so nutrition should be appropriate. It is possible to achieve weight loss with CrossFit in general - at the same time you will pump quite well. Some exercises:
- Burpee. Sit with your hands on the floor and your legs touching your chest. Stand up in a prone position and bend your legs. Return to the starting position and jump up.
- Kipping. Regular pull-ups on the horizontal bar that need to be done quickly.
- Squat. The exercise is similar to regular squats, but when lifting you should jump straight up with all your might.