Many women and men, trying to find the next diet for themselves, anticipate the return of excess pounds soon after its completion. To prevent this, it is important to design a diet and exercise plan for weight loss - a properly selected program will help you competently adjust your body for weight loss, as a result of which the weight will notreturns to its previous value. The result you will achieve thanks to your activity, adjusted menu and water balance will continue to hold in the future, but provided 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 a specific training schedule and an optimal diet. To make the figure slim and athletic, it is necessary to develop an individual scheme based on the already known complexes. To achieve the weight loss you need, you need to have a specific plan of action, so choose your exercises, make a schedule, adjust the menu and make sure you record your results.
Monthly schedules
How to lose weight in a month and make the right weight loss program? The nutrition and weight loss training program involves developing a specific schedule for a specific period, for example, one month. Make a workout routine - it is better to do it every day, but not more often. If you increase the intensity of cardio, aerobic, or strength training, your body will not have time to recover. The duration of the training should be at least 45 minus, but not more than 1. 5 hours. This is enough to start the fat burning process.
How to make a plan
Before you go on a heavy diet or go to 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-prepared plan for achieving it. The weight loss process is no exception. To create an effective plan, you will need:
- determine the time;
- dispenser number of 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 does not harm your health. Not too fast, but an effective weight loss method involves a combination of a certain physical activity with a regulated menu. Forget strenuous exercise and strict 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 per day, but not coffee, tea, compote.
- Eat breakfast, lunch and dinner at the same time every day.
- Forget that you are losing weight - just enjoy the process.
- Remember to move more - do not 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 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 training - do it on a treadmill, stepper, elliptical. Weight training should last about 1. 5 hours - remember to warm up for 5-10 minutes.
When choosing strength exercises, you need to work on the larger 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 that each exercise be done in 3-4 groups. Be sure to extend after class. It is very important to have a quality sleep, without it your performance will drop to zero. Strength training exercises that can help you lose weight include:
- meeting;
- printing house;
- chest presses;
- pushup;
- bending the arms with dumbbells and others.
In home
Do you need an effective diet and exercise plan for weight loss 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. Preparing for classes is very important, which should include warm-up exercises: turning the body right and left, jogging, etc. In order for weight loss in 4-5 weeks to be effective, choose the optimal list of exercises to be done for 10-20 repetitions in 2-3 groups:
- classic bust elevators;
- sidebar;
- twisting;
- raising the pelvis to a supine position;
- meeting;
- lunges;
- riding;
- jump rope;
- kicks and others.
One month weight loss meal plan
A healthy diet that can help you burn excess fat includes at least 5 light meals:
- Breakfast is a very important meal - it can either make or break your day.
- For lunch, you can make any kind of soup, vegetable salad with rice.
- For dinner, it is better to cook boiled bird breast with salad / grilled fish with vegetables.
- For appetizers, choose fresh vegetables, apples.
Principles of good nutrition
It's very important to have 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 regular, and the result will ultimately be consistent. It is recommended to focus on plant-based products, not forgetting about meat and fish. Principles of good nutrition:
- Fractional food.You should 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 is spent for this or that activity, therefore, several hundred kcal can be addedin the resulting figures.
- BZHU report(proteins, fats, carbohydrates). The best option is a value in the 2-2 range. 5: 0. 8-1: 1. 2-2.
- Volume of service.Eating 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 to exclude from the diet
It is necessary to start correcting your diet, which should be done with few calories, with the exception of foods, the use of which will increase your weight. At the same time, your daily diet should include all the necessary elements for the body. Only a well-chosen nutritional system will help restore weight to normal and remove fat in problem areas. Eliminate the following foods from your diet:
- Flour;
- smoked meats;
- confectionery;
- sweet and carbonated drinks;
- instant products;
- sausage;
- bakery products made from wheat flour.
Which foods contribute to weight loss
Nutritionists recommend that those who want to lose weight, in addition to setting restrictions on the amount of rations and calorie intake, use foods that promote weight loss. At the same time, it should not be forgotten that the result depends on both the characteristics of the body losing weight and its age. Foods that help in the process include peanuts, pine nuts and walnuts, almonds, apples, figs, grapefruit, pineapple, dried fruits, cabbage, carrots, kefir and some others.
Monthly menu
Losing weight for girls and boys without proper nutrition is very difficult. Even a factor such as fitness may not be completely successful in this case. When deciding to create your own menu, remember that meat and fish do not need to be completely excluded from the diet - this is not a diet. Milk, yogurt, cottage cheese will save you from calcium deficiency. Create an online journal where you will record your meals and all your workouts. An example of a healthy 1 day diet that you can take as an example and use it to lose weight over time with some adjustments:
- Breakfast: fiber with carbohydrates.
- Second breakfast: protein foods, for example, yogurt, fruit cottage cheese.
- Lunch: protein 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 using a well-planned training process. When doing this, make sure you consume sufficient amounts of healthy food and drink water. Your job is to properly distribute the power and cardio loads so that the body works hard every day of the week but does not overestimate itself. Allow 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 holidays.
Fitness program
Are you engaged in designing a step-by-step training that will provide you with a gradual weight loss with further consolidation of the result? In this case, head to the gym. It is best to exercise 3 times a week every other day for 40-60 minutes. If the schedule does not allow you or you have the strength, sometimes you can make adjustments and train twice in a row. In a few days, you will also need to dedicate yourself to cardio training: treadmill, elliptical trainer, bike. An example program for 1 day, which can be the basis:
- Squats - 15 times.
- Lunges with dumbbells in hand - 10 times with each foot.
- Pull the dumbbell with one hand - 10 times with each hand.
- Attractions - as much as possible.
- Press the side barbell - 12 times.
- Stretch.
Strength training
The diet and exercise plan for weight loss should include strength training, at least low intensity. Thanks to them, the body will become more toned and stamped. Combining them with a cardio 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:
- lunges;
- raising the legs;
- meeting:
- push;
- raising the arms to the sides with dumbbells;
- pumping muscle muscles;
- leg extension while sitting.
Alternative cardio and strength exercises
A combination of strength and cardio is the perfect solution for weight loss. You can alternate them day by day and within a lesson. For example, interval training is a good option, which involves combining both types of activity on a visit to the gym. In this case, switch between cardio and strength training every 8 minutes. A fully separate workout is suitable for those who visit the gym very often.
Calculating the intensity of physical activity
A healthy diet and weight loss plan requires an exercise intensity calculation. One of the ways to solve this problem is based on determining the pulse. The maximum allowable 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 allowable heart rate. At high intensity, this figure is 70-85%.
Slimming exercise scheme
A workout in the gym should start with a warm-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 muscular corset of the back. The optimal weight for beginner girls is 10-15 kg. Do 3 sets of 12 reps. To exercise the muscles of the lower back, perform a horizontal pull of the block: weight - 10 kg, 3 sets of 10 times. Other weight loss exercises:
- Classic trap breeding stretched. Start with 3 kg - 3 sets of 10 reps.
- Simultaneous bending of the arms with dumbbells in a standing position. Start with 3 kg - 3 sets of 15 reps.
- Perform leg reduction in a special simulator. Start with 15-20 kg - 2 sets of 20 reps.
- Lift the legs by placing the legs under a stuffed roller in a special machine. Start with 10-15 kg - 3 sets of 12 reps.
interval
Cardio in the volume reduction interval is excellent for anyone who has a preference for strength training. 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 gentle pace in order to sweat a little, and the pulse has reached 110. During the process, drink juice (water at room temperature). After that, you will have a serious but effective workout that helps you lose weight:
- Run for 3 minutes at an increased rate (heart rate 130-140), then spend 2 minutes jumping rope. Repeat the block.
- Jump the rope for 1 minute, then gradually increase your pace for 4 minutes. Repeat.
- For 10 minutes, alternate between rushing and working at a slow pace.
- HitchRun slowly for 3-5 minutes, stretch the glutes, lower back, squares.
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 should perform 3-8 cycles, consisting of 10-12 exercises, the rest between which should be 2-5 minutes. The gap between the circles should not exceed 2-5 minutes. The classic weight loss program consists of:
- meeting;
- push;
- bending over;
- "starfish" jump;
- press oscillations;
- jump rope;
- boat racing;
- small jog.
Crossfit
Crossfit is also great for weight loss, the basic exercises of which consist of squats, pulls, push-ups and jumps. There are many options in this technique, so it is best to turn to the help of a professional trainer to choose the right program. During exercise, a large amount of energy is expended, so nutrition should be adequate. 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 with your feet touching your chest. Stand in a prone position and fold your legs. Return to starting position and jump up.
- Cracking. Regular pulls on the horizontal bar that need to be done quickly.
- Squat. Exercise is similar to regular squats, but when lifting, you should jump up with all your might.