Many women and men, trying to find the next diet for themselves, anticipate the return of the extra pounds in advance soon after its completion. To avoid this, it is important to devise a diet and exercise plan to lose weight - a properly selected program will help you adjust your body competently for weight loss, as a result of which the weight will not return to its valueprevious. The result you will achieve thanks to your activity, the adjusted menu and the water balance will continue to be valid in the future, but with the condition that you do not return to the previous diet.
What is a weight loss program
Anyone who wants to get rid of those extra pounds should know that a weight loss program is an integrated approach that includes a specific training schedule and an ideal diet. To make the figure slim and athletic, it is necessary to develop an individual scheme based on complexes already known. To achieve the weight loss you need, you must have a specific action plan, so choose your exercises, make a schedule, adjust the menu and be sure to record your results.
Monthly schedule
How to lose weight in a month and make the right weight loss schedule? The nutrition and training program for weight loss involves the development of a specific schedule for a given period, for example, for a month. Do an exercise routine - it's better to do it every other day, but not more often. If you increase the intensity of cardiovascular, aerobic, or strength training, your body will not have time to recover. The duration of the training must be at least 45 less, but not more than 1, 5 hours. To start the fat burning process, just do it.
How to make a plan
Before you go on a heavy diet or enter 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 for achieving it. The weight loss process is no exception. To create an effective plan, you will need:
- determine the time;
- number of meals dispenser;
- 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 must be designed in such a way that the weight loss process does not harm your health. Not very fast, but an effective weight loss method involves combining a certain amount of physical activity with an adjusted menu. Forget tiring exercises and rigid 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 a day, but not coffee, tea, jam.
- Have breakfast, lunch and dinner at the same time each day.
- Forget that you are losing weight - just enjoy the process.
- Don't forget to move around more - don't sit at the workplace.
At the gym
You can also start the weight loss process 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 don't forget cardiovascular training - do it on a treadmill, treadmill or elliptical trainer. Weight loss training should take about 1. 5 hours - don't forget to warm up for 5-10 minutes.
When choosing strength exercises, you must work on the largest muscle groups: chest, back, legs. When working with them, the maximum energy is expended, which will allow you to burn more calories. It is advisable to do each exercise in 3-4 sets. Be sure to stretch after class. It is very important to have quality sleep, without which your performance will drop to zero. Strength exercises that can help you lose weight include:
- squats;
- bench press;
- bench press;
- push ups;
- flexion of arms with barbell and others.
At home
Do you need an effective diet and exercise plan to lose weight at home? In that case, pay attention to some exercises. At the same time, don't forget a balanced diet and a complete rejection of overeating. Preparing for classes is very important, which should include warm-up exercises: body push-ups to the right and left, light running on the spot and so on. For weight loss in 4-5 weeks to be effective, choose the ideal list of exercises that need to be done for 10-20 repetitions in 2-3 sets:
- classic torso elevators;
- Side bar;
- twist;
- raise the pelvis in a supine position;
- squats;
- stocked;
- riding back;
- jump rope;
- kicks back and others.
Meal plan to lose weight 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, muesli with oats.
- For lunch, you can make any type of soup, vegetable salad with rice.
- For dinner, it is best to cook boiled chicken breast with salad / fish baked 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-executed activities, such as regular exercise and proper nutrition, you can bring these habits into automation. The process of reducing excess weight itself will become not only fast, but also orderly, and the result will, in the end, be stable. It is recommended to focus on plant-based products, not forgetting meat and fish. The principles of good nutrition:
- Fractional foods.You need to eat an average of 4-5 times a day.
- Caloric 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 in this or that activity, therefore, several hundred kcal can be added to the resulting figure.
- Reason BZHU(proteins, fats, carbohydrates). The best option is a value in the range of 2-2, 5: 0, 8-1: 1, 2-2.
- Serving volume.Eat 5-6 times a day, make sure that the portion size does not exceed 250-300 g.
- Hydric balance.Drink about 2 liters of pure water a day - preferably mineral water.
What to exclude from the diet
It is necessary to start correcting your diet, which should become hypocaloric, excluding foods whose use will increase your weight. At the same time, your daily diet should include all the elements necessary for the body. Only a well-chosen nutritional system will help to normalize weight and eliminate fat in problem areas. Eliminate the following foods from your diet:
- wheat 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 wish to reduce weight, in addition to imposing restrictions on the number of servings and caloric intake, should 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 weight-loss body and its age. Foods that aid in the process include peanuts, pine nuts and nuts, almonds, apples, figs, grapefruit, pineapple, dried fruits, cabbage, carrots, kefir and a few others.
Monthly menu
Losing weight for girls and boys without the right nutrition is very difficult. Even a factor like fitness may not be entirely successful in this case. Having decided to compose the menu yourself, remember that meat and fish need not be completely excluded from the diet - this is not a diet. Milk, yogurt and 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 healthy 1-day diet that you can 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 fruit.
- Lunch: protein with carbohydrates, for example, soup, chicken broth.
- Afternoon snack: fruits.
- Dinner: protein, for example, meat or fish fillets.
- In the evening: cottage cheese or kefir.
Training plan
You can lose extra pounds and strengthen your body using a well-planned training process. When doing this, be sure to consume adequate amounts of healthy food and drinking water. Your task is to properly distribute the energy and cardio loads so that the body works seriously every day of the week, but don't try too hard. Allow him to 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 for rest.
Fitness program
Are you committed to designing a step-by-step training that will provide you with gradual weight loss with further consolidation of the result? In that case, resort to physical conditioning. It is best to train 3 times a week, on alternate days, for 40-60 minutes. If the schedule doesn't allow it or you have the strength, sometimes you can make adjustments and train twice in a row. In a few days, you will also have to dedicate yourself to cardiovascular training: treadmill, elliptical trainer, bicycle. An example of a 1-day program, which can become the basis:
- Squat - 15 times.
- Lunges with dumbbells in hand - 10 times with each leg.
- Pull the dumbbell to the belt with one hand - 10 times with each hand.
- Push-ups - as many as possible.
- Tilt the bench press - 12 times.
- Stretching.
Strength exercises
The diet and exercise plan for weight loss should include strength training at least low intensity. Thanks to them, the body will be more toned and with relief. Combining them with a cardiovascular load is not recommended. Before exercising, you need to warm up well to make your muscles more elastic. Effective strength exercises - each type of load should be performed 10-20 times 3 sets:
- stocked;
- lifting legs;
- squats:
- push ups;
- raise your arms to the sides with dumbbells;
- pump the muscles of the press;
- leg extension while sitting.
Alternating cardio and strength training
A combination of strength and cardio is the perfect solution to lose weight. You can alternate them day by day and within a class. For example, interval training is a good option, which involves combining the two types of activity on a visit to the gym. In that case, alternate between cardiovascular and strength exercises every 8 minutes. A fully divided workout is suitable for those who go to the gym frequently.
Calculation of the intensity of physical activity
A healthy eating and weight loss training plan requires a calculation of exercise intensity. One way to solve this problem is based on determining the pulse. The maximum allowed 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 allowed heart rate. At high intensity, that number is 70-85%.
Slimming training scheme
A workout at the gym should start with a warm-up. Spend about 15 minutes on a treadmill, treadmill, exercise bike or gym track. After that, you can start pulling on the vertical block, which will help to strengthen the muscular back corset. The ideal weight for beginner girls is 10-15 kg. Do 3 sets of 12 reps. To work the muscles of the middle of the back, perform a horizontal blocking pull: weight - 10 kg, 3 sets of 10 times. Other exercises for weight loss:
- Classic creation with lying dumbbells. Start with 3 kg - 3 sets of 10 reps.
- Simultaneous flexion of arms with dumbbells in the upright position. Start with 3kg - 3 sets of 15 reps.
- Perform leg reduction in a special simulator. Start with 15-20 kg - 2 sets of 20 reps.
- Lift your legs, placing them under a padded roller in a special machine. Start with 10-15 kg - 3 sets of 12 repetitions.
Break
The cardiovascular volume reduction interval is great for those who prefer strength training. The run time is 30-40 minutes. For this activity, you will need a mat and a rope to jump. For 5 minutes you will have to warm up at a calm pace to sweat a little, and your pulse has already reached 110. In the process, drink a 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 fast pace (heart rate 130-140) and then take 2 minutes to jump rope. Repeat the block.
- Jump rope for 1 minute and gradually increase the pace over 4 minutes. Repeat.
- For 10 minutes, switch between acceleration and working at a slow pace.
- Take. Run slowly for 3-5 minutes, stretch your buttocks, lower back and quadriceps.
Circular
You can also start the process of losing weight with the help of circuit training. Its duration is 15 to 60 minutes. During this time, you need to perform 3-8 cycles, consisting of 10-12 exercises, the interval between which should be 2-5 minutes. The interval between the circles should not exceed 2-5 minutes. The classic weight loss program consists of:
- squats;
- push ups;
- crouching;
- jumping "starfish";
- fluctuations in the press;
- jump rope;
- shuttle race;
- little run.
Crossfit
Crossfit is also great for losing weight, the basic exercises consist of squats, push-ups, push-ups and jumps. There are many options in this technique, so it is best to use the help of a professional trainer to choose the right program. During exercise, a large amount of energy is expended, so nutrition must be adequate. It is possible to achieve weight loss with CrossFit in general - at the same time, you will pump very well. Some exercises:
- Squat. Sit with your hands on the floor and your legs touching your chest. Stand and bend your legs. Return to the starting position and jump up.
- Kipping. Regular push-ups on the horizontal bar that need to be done quickly.
- Squat. The exercise is similar to regular squats, but when standing up, you should jump up with all your strength.