Many women and men who are trying to find the next diet for themselves anticipate the return of extra pounds soon after its completion. To prevent this, it is important to make a diet and exercise plan for weight loss - a properly selected program will help you competently regulate the body for weight loss, so that the weight does not return to its previous value. . The result you will achieve thanks to your activities, adjusted menu and water balance will continue in the future, but on the condition that you do not go back to your previous diet.
What is a weight loss program
Anyone who wants to get rid of extra pounds should know that a weight loss program is an integrated approach that includes specific exercise and optimal diet. In order for a figure to be slim and sporty, it is necessary to develop an individual scheme that is already based on complexes. To achieve weight loss, you need to have a specific plan of action, so choose exercises, make a schedule, change the menu and be sure to record your results.
Monthly schedule
How to lose weight in a month and set a correct weight loss schedule? Nutrition and weight loss training program involves developing a specific schedule for a specific period, for example, one month. Do a workout routine - it is best to do this every other day, but not more often. If you increase the intensity of cardio, aerobic or strength training, your body will no longer have time to recover. The duration of the training should be at least 45 minus, but not more than 1. 5 hours. To start the fat burning process, it is enough.
How to make a plan
Before embarking on a heavy diet or working out in the gym, establish a personal weight loss routine. The outcome of any activity largely depends on a clearly defined goal and a pre-designed plan to achieve it. The weight loss process is no exception. To create an effective plan you will need:
- Determination of time;
- Dispenser feed quantity;
- Think clearly about your meal plan;
- Development of an individual training complex.
How to lose weight in one month
A weight loss plan that will help you lose 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 method of weight loss involves combining some physical activity with a tailored menu. Forget boring exercises and strict diets, it is better to follow these 5 iron rules:
- Eliminate fried and fatty foods, white bread, fast food, sweets from your 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 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 out a lot on exercise machines. 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 significantly increase the muscles, but do not forget about cardio exercises - do a treadmill, a stepper, an elliptical trainer. Weight loss will be followed by about 1. 5 hours - do not forget to warm up for 5-10 minutes.
When choosing strength training exercises, you should work out the largest muscle groups: chest, back, legs. Maximum energy is expended while working with them, which will allow you to burn more calories. It is advisable to do each exercise in 3-4 sets. Be sure to stretch the lesson. Quality sleep is very important, without it your performance will fall to zero. Powerful exercises that will help you lose weight include:
- Seats;
- Chair press;
- Chair press from chest;
- Azimuths;
- Barbells and more.
At home
Need an effective diet and weight loss exercise plan at home? In this case, pay attention to a few exercises. At the same time, do not forget about the complete rejection of a balanced diet and overeating. It is very important to prepare for the lessons, which should include warm-up exercises: body curves to the right and left, light jogging on the ground, and so on. Sh. In order for weight loss to be effective in 4-5 weeks, choose the optimal list of exercises that should be done 10-20 times in 2-3 sets:
- Classic torso lifts;
- Sidebar;
- Curling;
- Raising the pelvis in a supine position;
- Seats;
- lunges;
- Wearing back;
- Jump rope;
- Reverses and others.
Weight loss meal for a month
A healthy diet to help you burn excess fat includes at least 5 snacks:
- Breakfast is a very important meal - it can either make or break your day, with fresh oatmeal and oatmeal.
- For lunch you can make any kind of soup, vegetable salad with rice.
- For dinner, it is better to serve boiled bird breast with salad / baked fish with vegetables.
- Choose fresh vegetables, apples for snacks.
Principles of good nutrition
It is very important to develop a specific weight loss plan. During 3-4 weeks of well-performed activities such as regular exercise and proper nutrition, you can bring these habits to automation. The process of reducing excess weight will become not only fast but also orderly and the result will eventually be stable. It is recommended to focus on plant products, do not forget about meat and fish. Principles of good nutrition:
- Fractional foods.Need to eat on average 4-5 times a day.
- Calorie content. . . The formula is as follows: 0. 9 x desired weight (kg) x 24. In this case it is necessary to take into account that part of the calories are spent on this or that activity, so you can add a few hundred kcal to the resulting figure.
- BZHU ratio(Proteins, fats, carbohydrates). The best option is a value in the range 2-2, 5: 0, 8-1: 1, 2-2.
- Volume service.Eat 5-6 times a day, make sure the portion size is not more than 250-300 g.
- Water balance.Drink about 2 liters of clean water a day - preferably mineral water.
What should be excluded from the diet
It is essential to start adjusting your diet, which should be low-calorie, with the exception of foods that will increase your weight. At the same time, your daily diet should include all the elements necessary for the body. Only a well-selected nutrition system can help you normalize your weight and get rid of fat in problem areas. Exclude the following foods from your diet:
- flour;
- Smoked meat;
- Confectionery;
- Sweet and carbonated drinks;
- Instant products;
- Sausages;
- Baking products made from wheat flour.
What foods contribute to weight loss
Dietitians advise those who want to lose weight, in addition to imposing restrictions on the amount of benefits and calorie intake, to resort to foods that promote weight loss. At the same time, do not forget that the result depends on the reduction of the characteristics of the body and its age. Foods that help with the process include peanuts, pine nuts, almonds, apples, figs, grapefruit, pineapple, dried fruits, cabbage, carrots, kefir and more.
Monthly menu
Losing weight for girls and boys without proper nutrition is very difficult. Even a factor such as fitness may not be entirely successful in this case. Once you have decided on the menu, keep in mind that meat and fish are not completely excluded - this is not a diet. Milk, yogurt, cottage cheese save you from calcium deficiency. Create an online diary where you record your meals and all your workouts. An example of a healthy 1 day diet that you can sample and use to lose weight with some changes:
- Breakfast: Fiber carbohydrates.
- Second breakfast: protein foods such as yogurt, cottage cheese with fruit.
- Lunch: Proteins with carbohydrates, for example, soup, chicken broth.
- Afternoon snack: fruit.
- Dinner: protein, for example, meat or fish fillets.
- At night: cottage cheese or kefir.
Exercise plan
You can lose extra pounds and strengthen your body by using a well-planned exercise process. To do this, be sure to consume adequate amounts of healthy food and drink water. Your task is to properly distribute electricity and cardio load so that the body works hard every working day, but does not increase itself. Give him a weekend recovery. Approximate lesson plan:
- Monday - Strength, Cardio.
- Tuesday is cardio.
- Wednesday is power.
- Thursday is cardio.
- Friday - Strength, Cardio.
- Saturday and Sunday rest.
Fitness program
Are you engaged in a step-by-step training that will allow you to gradually lose weight by further consolidating the result? In this case, turn to fitness. It is best to exercise 3 times a week, the next day, for 40-60 minutes. If the schedule does not allow or you have the strength, then sometimes you can change and train twice in a row. On some days, you should also devote to cardio workouts: treadmill, elliptical trainer, bicycle. For example a program for 1 day, which can be the basis:
- Squats - 15 times.
- Lunges with dumbbells in hand - 10 times for each leg.
- Dumbbell Pull the belt with one hand - 10 times with each hand.
- Withdrawal - as much as possible.
- Inclined barbell press - 12 times.
- Stretching.
Strength Exercises
Diet and exercise plan for weight loss should include strength training, at least with low intensity. Thanks to them, the body will become more relaxed and relief. Combining them with cardio is not recommended. You need to warm up well before exercising to make your muscles more elastic. Effective Strength Exercises - Each type of load should be performed 10-20 times in 3 sets:
- lunges;
- Raising the legs;
- squats:
- Azimuths;
- With the back of the arms turned on their backs;
- Pumping out the press muscles;
- Extend the leg while sitting.
Alternative cardio and strength training
The combination of strength and cardio is an excellent way to lose weight. You can alternate them every day and during one lesson. For example, interval training is a good option, which involves combining both types of activities into one gym. In this case, change your cardio and vigorous workouts every 8 minutes. Fully split workouts are suitable for those who visit the gym very often.
Calculation of physical activity intensity
A healthy eating and weight loss exercise plan requires a calculation of 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 average intensity of physical activity is 50-70% of the maximum allowable heart rate. At high intensities this rate is 70-85%.
Slimming exercise scheme
The gym should start with warming up. Spend about 15 minutes on a treadmill, stepper, exercise bike or fitness track. After that, you can start pulling the vertical block, which will help strengthen the spinal muscular corset. The optimal weight for beginner girls is 10-15 kg. Do 3 sets of 12 repetitions. To correct the middle muscles of the spine, perform a horizontal block: weight - 10 kg, 3 sets 10 times. Other weight loss exercises:
- Cultivation of classic lies. Start with 3 kg - 3 sets of 10 reps.
- Simultaneous flexion of the arms with the dumbbells in a standing position. Start with 3 kg - 3 sets of 15 reps.
- Perform leg reduction on a special simulator. Start with 15-20 kg - 2 sets of 20 repetitions.
- Lift your legs under a roller mounted on a special device. Start with 10-15 kg - 3 sets of 12 repetitions.
Interval
Volume reduction interval Cardio is perfect for anyone who prefers strenuous exercise. Execution time is 30-40 minutes. For this activity you will need a treadmill and a jump. For 5 minutes you should warm up at a slow pace, slightly sweating and the pulse reaching 110. In the process, drink the liquid (water at room temperature). Then you will have a serious but effective workout that will help you lose weight:
- Run for 3 minutes at an increased rate (heart rate 130-140), then devote 2 minutes to the rope. Repeat block.
- Roll on the rope for 1 minute, then gradually increase your pace for 4 minutes. Repeat.
- Change acceleration for 10 minutes and work at a slow pace.
- Hichinella run for 3-5 minutes, stretch the glue, back, rectangle.
Circular
You can also start the weight loss process with the help of circular exercises. Its duration is 15-60 minutes. During this time, you should perform 3-8 cycles consisting of 10-12 workouts with a break of 2-5 minutes. The gap between the circles should not exceed 2-5 minutes. The classic weight loss program consists of:
- Seats;
- Azimuths;
- ქნევა;
- "Star Sea" jump;
- Press swings;
- Jump rope;
- Shuttle race;
- A little jogging.
Crossfit
Crossfit is also perfect for weight loss, with basic exercises consisting of sitting, stretching, pushing and jumping. There are many options in this technique, so it is best to seek the help of a professional trainer to choose the right program. A large amount of energy is expended during exercise, so nutrition should be appropriate. In general, with CrossFit it is possible to achieve weight loss - at the same time, you pump quite well. A few exercises:
- Burp. Sit with your hands on the floor, feet touching your chest. Get up in a prone position and lower your legs. Return to the starting position and jump.
- By clicking. Regular lowering on the horizontal bar, which should be done quickly.
- Hugs. Exercise is similar to a regular fight, but when lifting, you have to jump up with all your might.