Many women and men, trying to find the next diet for themselves, expect a return of extra pounds soon after its completion. To prevent this, it is important to prepare a diet and workout plan for weight loss -A properly selected program will help you to efficiently tune your body for weight loss, as a result of which the weight will not return to its previous value. The result is that you will get thanks to your activity, the adjusted menu and water balance will continue in the future as well, but on the condition that you do not return to your previous diet.
What is weight loss program
Anyone who wants to get rid of the extra pounds should know that the weight loss program is an integrated approach that includes a specific training program and an optimal diet. It is necessary to develop a personalized plan on the basis. To achieve the weight loss you need, you must have a specific action plan, so choose your exercises, create a schedule, adjust the menu, and record your results. Be sure to do.
Monthly schedule
How to lose weight in a month and make the right weight loss program? The nutrition and training program for weight loss involves the development of a specific schedule for a specific period of time, for example, for a month. Create a workout routine - it is 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 take time to recover. The duration of training should be at least 45 minutes, but not more than 1. 5 hours. To start the process of burning fatFor, this is enough.
How to plan
Before you go on a heavy diet or join the gym, create a personalized weight loss routine. The result of any activity depends to a large extent on a clearly set goal and pre-formed plan to achieve it. The process is no exception. To create an effective plan, you will need:
- Set the time;
- Number of meals;
- Consider the meal plan clearly;
- Develop a personal 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 process of losing weight does not harm your health. Not very fast, but in an effective method of weight loss. Combining a certain physical activity with an adjusted menu is included. Forget heavy workouts and a strict diet, it is better to follow these 5 iron rules:
- Remove fried and fatty foods, white bread, fast food, sweets from the diet.
- Drink 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 that you are losing weight - just enjoy the process.
- Don't forget to move more - don't sit at the workplace.
In the gym
If you work hard on simulators then you can also start the process of losing weight. If you are a beginner, it is better to use the services of a personal trainer. With the help of various exercises, you can significantly improve the muscles. Can increase, but don't forget about cardio training - do it on a treadmill, stepper, elliptical trainer. A weight loss workout should take about 1. 5 hours - don't forget to warm up for 5-10 minutes.
When choosing strength exercises, you should work out the largest muscle groups: chest, back, legs. When working with them, maximum energy is expended, which will allow you to burn more calories. It is advisable to do in 4 sets. Ensure stretch after class. It is very important to have quality sleep, without it your performance will be zero. Strength exercises that help you lose weight include:
- Squat;
- bench press;
- Bench press from chest;
- Push ups;
- Flexion of arms with one barbell and the other.
At home
Need an effective diet and weight loss workout plan at home? In this case, pay attention to some exercises. At the same time, don't forget about a balanced diet and complete rejection of overeating. Preparation for classes is very important, which should include warm-up exercises: the body bends right and left. , Light jogging in place, and so on. For weight loss in 4-5 weeks to be effective, choose the optimal list of exercises that have to be done for 10-20 repetitions in 2-3 sets:
- Classic fuselage lifts;
- Side bar;
- Twisting;
- Lifting the pelvis in a numb position;
- Squat;
- Lungs;
- Ride back;
- jumping rope;
- Kills back and others.
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 food - you can include yogurt (low fat), fresh fruits, muesli along with oatmeal.
- For lunch, you can make any type 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.
Good nutrition principles
Developing a specific plan for weight loss is very important. Well-performing activities in 3-4 weeks, such as regular exercise and proper nutrition, can help you automate these habits. Not much process to lose extra weightNot only will it speed up, but it will also settle, and the result will eventually be stable. Not forgetting about meat and fish, it is recommended to focus on plant-based products. Principles of Good Nutrition:
- Partial food.You need to eat on average 4-5 times a day.
- Calorie intake. . . The formula is as follows: 0. 9 x Desired Weight (kg) x 24. In this case, it is necessary to note that part of the calories is spent on this or that activity, therefore, several hundred kilo calories can be added to the resulting figure.
- BZHU Ratio(Protein, fat, carbohydrate). Best choice 2-2. 5: 0. 8–1: 1. is a value in the range of 2–2.
- Quantity service.Eating 5-6 times a day, making sure the portion size does not exceed 250-300 grams.
- water balance.Drink about 2 liters of pure water a day - preferably mineral water.
What to do out of the diet
It is necessary to start correcting your diet, which should become low calorie, with the exclusion of foods that will increase your weight. At the same time, your daily nutrition should include all the elements necessary for the body. A well-chosen nutritional system will help bring weight back to normal and get rid of fat in problem areas. Eliminate the following foods from your diet:
- flour;
- Smoked meat;
- sweet shop;
- Sweet and carbonated drinks;
- Quick product;
- Sauce;
- Bakery products made from wheat flour.
Which foods contribute to weight loss
Nutritionists recommend that those wishing to lose weight, in addition to banning servings and calorie intake, resort to foods that promote weight loss. At the same time, one should not forget that the results of the bodyThe characteristics of weight loss and its lifespan depends on the foods that help in the process. Peanuts, pine nuts and walnuts, almonds, apples, figs, grapes, pineapples, dry fruits, cabbage, carrots, kefir and some othersAre included.
Monthly menu
It is very difficult for girls and boys to lose weight without the right nutrition. Even such factors may not be completely successful in this case. After deciding to make the menu yourself, remember that meatAnd there is no need to completely fish out of the diet - it is not a diet. Milk, yogurt, cheese will protect you from calcium deficiency. Create an online diary where you will record your food and all your workouts. A healthyAn example of a 1 day diet that you can take as a sample and use to lose weight over time with some adjustments:
- Breakfast: Fiber with carbohydrates.
- Second snack: protein foods, for example, yogurt, cheese with fruits.
- Lunch: protein with carbohydrates, for example, soup, chicken broth.
- Lunch: Fruit.
- Dinner: protein, for example, meat or fish filings.
- At night: cheese or kefir.
Workout plan
You can lose extra pounds and strengthen your body by resorting to a well-planned training process. While doing so, be sure to consume a healthy amount of healthy food and water. To be distributed so that the body works seriously every week, but does not overexert itself. Let it recover in the weekend. Estimated lesson plan:
- Monday - Strength, Cardio.
- There is cardio on Tuesday.
- There is power on Wednesday.
- There is cardio on Thursdays.
- Friday - Strength, Cardio.
- Saturday and Sunday are left.
Fitness program
Are you engaged in designing a step-by-step training that will provide you with gradual weight loss along with further consolidation of results? In such a situation, resort to fitness. It is best to train 3 times a week every other day for 40-60 minutes. If the schedule is not allowed or you have strength, sometimes you adjust twice in a row. Can do and train. Some days, you also have to dedicate to cardio training: treadmill, elliptical trainer, bike. An example program for 1 day, which can form the basis:
- Squats - 15 times.
- Lungs with dumbbells in hand - 10 times with each leg.
- The dumbbells pull up to the belt with one hand - 10 times with each hand.
- Pull-ups - as much as possible.
- Inline Barbell Press - 12 times.
- Falling apart.
Strength exercises
Diet and workout plans for weight loss should include strength training, at least low intensity. Thanks to them, the body will become more toned and bulging. It is not recommended to combine them with cardio loads. Before, you need to be well warmed to make the muscles more elastic. Effective strength exercises - each type of weight should be set 3 to 10-20 times:
- Lungs;
- Leg raising;
- Squats:
- Push ups;
- Arms up the sides with dumbbells;
- Pumping press muscles;
- Leg extension while sitting.
Alternative Cardio & Strength Training
A combination of strength and cardio is the perfect weight loss solution. You can alternate them both day-to-day and within a lesson. For example, interval training is a good option, including both types of activity in a gym trip. Combination is included. In this case, alternate between cardio and strength exercises every 8 minutes. A fully divided workout is suitable for those who often go to the gym.
Calculate intensity of physical activity
A healthy eating and weight loss workout plan requires an exercise intensity calculation. One of the ways to solve this problem is based on the determination of the pulse. The maximum permissible rate is calculated as follows: yearsThe number of 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, the figure is 70–85%.
Slimming workout scheme
Workout in the gym should begin with a warm-up. Spend about 15 minutes on a treadmill, stepper, exercise bike, or fitness track. After that, you can start stretching the vertical block to strengthen the back muscle corset. Will help. The optimal weight for beginning girls is 10-15 kg. Perform 3 sets of 12 reps. To pull out the middle muscles of the back, perform a horizontal block pull: Weight - 10 kg, 3 of 10 times. Set. Other exercises for weight loss:
- Classic lying dumbbell reproduction. Start at 3 kg - 3 sets of 10 reps.
- Bending arms together with dumbbells in a standing position. Start at 3 kg - 3 sets of 15 reps.
- Complete leg reduction on a special simulator. Start at 15-20 kg - 2 sets of 20 reps.
- Raise your feet by placing your feet under a padded roller on a special machine. Start with 10-15 kg - 3 sets of 12 reps.
Interval
Volume reduction interval cardio is great for those who have a preference for strength training. Execution time is 30-40 minutes. For this activity you will need a treadmill and jump rope. For 5 minutes you will needOne has to warm up at a cool pace to sweat a little, and the pulse has reached 110. In this process, drink liquid (water at room temperature). After that, you will have a serious but effective workout that helps in losing weight:
- Run for 3 minutes at increased speed (heart rate 130–140), then dedicate 2 minutes to jump rope. Repeated blocks.
- Jump the rope for 1 minute, then gradually increase your speed for 4 minutes. Repeatedly.
- For 10 minutes, alternate between acceleration and work at a slower pace.
- Hitch. Run slowly for 3-5 minutes, stretch your glutes, lower back, quad.
Circular
You can also start the process of losing body weight with the help of circuit training. Its duration is 15-60 minutes. During this time, you need to do 3-8 cycles, which includes 10-12 exercises, The break between which should be 2-5 minutes. The gap between the circles should not be more than 2-5 minutes. Classic weight loss program consists of:
- Squat;
- Push ups;
- Bending down;
- Jump "Starfish";
- Swings of the press;
- jumping rope;
- Shuttle race;
- Short jogging.
Crossfit
CrossFit is also great for losing weight, whose basic exercises include squats, pull-ups, push-ups, and jumps. This technique has a lot of options, so it is better to seek 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 is possible to lose weight with CrossFit in general - at the same time you will be pumping quite well. Some exercises:
- Burpee. Sit with your feet on the floor with your hands touching your chest. Stand in a prone position and bend your legs. Return to the starting position and jump.
- Kicking. Regular pull-ups on horizontal bar that need to be done quickly.
- Squat. Exercise is similar to regular squats, but when lifting, you should jump upward with all your strength.