Many women and men, trying to figure out their next dietary regimen, anticipate weight gain back as soon as it's completed. To prevent this, it's important to have a diet and exercise plan for weight loss - a well-chosen program that will help you masterly regulate your body to lose weight, thus weighingHeavy will not revert to the previous value. The results you will achieve with your activity, adjusted menu and water balance will continue to be maintained for the future, but provided you do not go back to your previous diet.
What is the weight loss program
Anyone wanting to get rid of excess weight should know that a weight loss program is an integrated approach that includes a specific exercise schedule and an optimal diet. In order to make the body slim and sporty, it is necessary to develop a personal plan based on the known complexes. To achieve the desired weight loss, you must have a specific action plan, choose exercises, schedule, adjust the menu and remember to record the results.
Monthly schedule
How to lose weight in one month and follow the right weight loss schedule? Nutrition and training programs for weight loss involve developing a specific schedule for a specific period, for example, for a month. Make 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 won't have time to recover. The minimum training duration must be 45 minus, but not more than 1, 5 hours. To start fat burning, this should be enough.
How to plan
Before you go on a heavy diet or join the gym, create a personal weight loss routine. The outcome of any activity depends largely on a clearly set goal and on a pre-established plan to achieve it. Weight loss process is no exception. To create an effective plan, you will need:
- determine time;
- distribute the number of meals;
- think clearly about the meal plan;
- developing an individual training group.
How to lose weight in a month
A weight loss plan that will help you lose extra weight in just 30 days should be designed so that weight loss doesn't harm your health. Not too fast, but an effective weight loss method is the combination of a certain physical activity with a modified menu. Forget about tiring training and a strict diet, it's better to follow these 5 iron principles:
- Eliminate fried and fatty foods, white breads, fast foods, and sweets from your diet.
- Drink up to 1. 5-2 liters of water per day, but do not drink coffee, tea, or alcohol.
- Have breakfast, lunch, and dinner at the same time each day.
- Forget that you're losing weight - just enjoy the process.
- Don't forget to move more - don't sit up at work.
In the gym
You can also start the process of losing weight if you practice simulations diligently. If you are a beginner, then it is better to use the services of a personal trainer. With the help of various exercises, you can dramatically increase muscle mass, but don't forget cardio - do it on a treadmill, treadmill, elliptical machine. Weight loss training takes about 1. 5 hours - don't forget to warm up in 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 consumed, which will allow you to burn more calories. Encourage doing each exercise in 3-4 sets. Make sure to stretch from layer to layer. It is very important to get quality sleep, without it your performance will drop to zero. Strength exercises that can help you lose weight include:
- squat;
- bench;
- bench from chest;
- promote;
- bend arms with barbells and other movements.
At home
Do you need an effective home diet and weight loss exercise plan? In this case, pay attention to a few exercises. At the same time, don't forget a balanced diet and don't overeat. Preparing for classes is important, including warm-up exercises: right and left body bends, light spot jogging, etc. v. To effectively lose weight in 4-5 weeks, choose a list of optimal exercises to do 10-20 repetitions in 2-3 sets:
- Classic trunk lifts;
- side bar;
- twisted;
- pelvic lift in supine position;
- squat;
- messy;
- back riding;
- skipping;
- kick back and others.
Plan a weight loss meal for a month
A healthy diet that can help you burn excess fat includes at least 5 snacks:
- 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 / grilled fish with vegetables.
- For snacks, choose fresh vegetables, apples.
The principles of good nutrition
Developing a specific weight loss plan is very important. In 3-4 weeks of doing well in activities, such as regular exercise and the right nutrition, you can make these habits automatic. The excess weight loss process will be not only quick but orderly, and the end result will be stable. Should focus on plant products, not forget meat and fish. The principles of good nutrition:
- Segmental food.You need to eat on average 4-5 times a day.
- Caloric content. . . The formula looks like this: 0. 9 x desired weight (kg) x 24. In this case, one part of the calories spent on this or that activity should be taken into account, so a few hundred kcal may beadd to the resulting figure.
- The rate of BZHU(proteins, fats, carbohydrates). The best option is a value between 2-2, 5: 0, 8-1: 1, 2-2.
- Service amount.Eat 5-6 times a day, ensuring that the serving size is no more than 250-300 g.
- Water balance.Drink about 2 liters of purified water per day - preferably mineral water.
Exclude anything from the diet
It is necessary to start adjusting your diet, the diet becomes low in calories, excluding foods, using them will increase your weight. At the same time, your daily nutrition should include all the essentials your body needs. Just 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;
- Bacon;
- candy;
- sweet and fizzy drinks;
- instant products;
- sausage;
- bakery products made from flour.
Which foods contribute to weight loss?
Nutritionists recommend that people who want to lose weight, in addition to imposing serving and calorie restrictions, use foods that help with weight loss. At the same time, it should not be forgotten that the result depends both on the characteristics of the body to lose weight and its age. Foods that support this process include peanuts, pine nuts and walnuts, almonds, apples, figs, grapefruit, pineapples, dried fruits, cabbage, carrots, kefir and others.
Monthly menu
Losing weight for girls and boys without the right nutrition is very difficult. Even a factor like fitness may not be completely successful in this case. After deciding on your own, remember that meat and fish need not be completely excluded from the diet - this is not a diet. Milk, yogurt, and cottage cheese will keep you from being calcium deficient. Create an online diary where you will record your meals and all exercises. 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.
- The second breakfast: protein-rich food, for example, yogurt, cheese with fruit.
- Lunch: protein with carbohydrates, for example, soup, chicken broth.
- Afternoon snack: fruit.
- Dinner: protein, for example, meat or fish fillet.
- At night: cheese or kefir.
Exercise plan
You can lose extra weight and strengthen your body by going through a planned exercise routine. When doing this, make sure to consume adequate amounts of healthy food and drinking water. Your task is to properly distribute the strength and load to the heart so that the body is active every day of the week, without overwork. Allow it to recover over the weekend. Approximate lesson plan:
- Second - strength, heart.
- Third is cardio.
- The fourth is power.
- Thursday is cardio.
- Sixth - strength, heart.
- Saturday and Sunday are off.
Fitness program
Are you involved in the development of a step-by-step training program that will help you slowly lose weight with enhanced results? In this case, use fitness. It is best to practice 3 times a week every other day for 40-60 minutes each time. If the schedule doesn't work or you have energy, you can sometimes adjust and exercise twice in a row. On some days, you'll also have to do cardio: treadmill, elliptical machine, bicycle. An example program for 1 day can become the basis:
- Squats - 15 reps.
- Hit the dumbbells with dumbbells in hand - 10 reps with each leg.
- Pull the dumbbells to the belt with one hand - 10 times in each hand.
- Pull up - as much as possible.
- Tilt the bar - 12 times.
- Prolonged.
Strength exercise
Diet and exercise plan for weight loss should include resistance training, at least low intensity. Thanks to them, the body will become firmer and more prominent. Combining them with a cardio exercise is not recommended. Before training, you need to warm up carefully to make the muscles more elastic. Effective endurance exercises - each load type should be performed 10-20 repetitions of 3 sets:
- messy;
- foot lift;
- squat:
- promote;
- raise arms sideways with dumbbells;
- pump the press muscles;
- stretch your legs while sitting.
Strength and cardiovascular exercise alternately
The combination of strength and heart is the perfect weight loss solution. You can rotate them throughout the day and during one session. For example, interval training is a good option, including combining both types of activities in one visit to the gym. In this case, alternate between cardio and strength exercises every 8 minutes. A split workout is perfect for those who regularly go to the gym.
Calculate the intensity of your physical activity
A healthy eating and weight loss exercise plan needs to calculate the intensity of your workout. One of the ways to solve this problem is by relying on pulse identification. The maximum allowable rate is calculated as follows: years minus 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%.
Weight loss exercise program
Workout in the gym should start with a warm-up. Spend about 15 minutes on the treadmill, treadmill, exercise bike or jogging track. Then you can start pulling the longitudinal block, which will help strengthen the muscles of your back. The optimal weight for girls who are just starting out is 10-15 kg. Perform 3 sets, 12 times each. To train mid-back muscles, perform horizontal block pulls: dumbbells - 10 kg, 3 sets of 10 times. Other exercises for weight loss:
- Leaning classic dumbbells. Start with 3 kg - 3 innings 10 times.
- Simultaneously bend your arms with the dumbbell in a standing position. Start with 3kg - 3 innings 15 times.
- Perform leg reduction on a special simulator. Start with 15-20 kg - 2 sets 20 times.
- Raise your leg by placing your foot under a padded roller on a special machine. Start with 10-15 kg - 3 sets of 12 times.
Period
Cardio exercise reduces interval time is great for those with a hobby of strength training. Implementation time from 30-40 minutes. For this activity, you will need a treadmill and a jump rope. In 5 minutes, you will have to warm up at a calm pace to sweat a little, and the pulse has reached 110. During the process, drink the liquid (water at room temperature). After that, you'll have a serious yet effective workout that will help you lose weight:
- Run for 3 minutes at an accelerating rate (heart rate 130-140), then spend 2 minutes jumping rope. Repeat block.
- Jump rope for 1 minute, then gradually increase speed for 4 minutes. Say again.
- For 10 minutes, alternate between speeding up and working at a slow pace.
- Shove. Run slowly for 3-5 minutes, stretching the glutes, lower back, abdominal flexion.
Round shape
You can also initiate weight loss with the help of circuit training. Its duration is 15-60 minutes. During this time, you need to do 3-8 cycles, including 10-12 exercises, the rest between sets should be 2-5 minutes. The distance between the circles should not exceed 2-5 minutes. Classic weight loss programs include:
- squat;
- promote;
- Bend down;
- jump "starfish";
- the swing of the press;
- skipping;
- the space shuttle race;
- Small jogging.
Crossfit
Crossfit is also great for weight loss, with basic exercises including squats, pull-ups, push-ups and jumping. There are many options in this technique, 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 dissipated, so the proper nutrition is required. Overall, it is possible to lose weight with CrossFit - and you will gain muscle mass quite well. Some exercises:
- Burpee. Sit down with your hands on the floor, your feet touching your chest. Stand on your stomach with your legs folded. Return to starting position and jump up.
- Kipping. Regular horizontal bar pulls need to be done quickly.
- Squat. The exercise is similar to a regular squat, but when raised, use your best to jump upwards.