Many women and men, trying to find the next diet for themselves, expect the return of extra pounds soon after its completion. To prevent this, it is important to prepare a diet and training 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 not return to its previous value. The result you will achieve thanks to your activity, the adjusted menu and the water balance will continue to be maintained in the future, but on condition that you do not return to your previous diet.
What is a weight loss program
Anyone who wants to lose weight should know that the weight loss program is an integrated approach that includes a specific training schedule and optimal diet. To make the figure thin and athletic, it is necessary to develop an individual scheme based on already known complexes. To achieve the weight loss you need, you need to have a specific action plan, so choose your exercises, make a schedule, adjust the menu and do not forget to save your results.
Monthly schedule
How to lose weight in a month and make the right weight loss schedule? The nutrition and weight loss training program involves the development of a specific schedule for a specific period, for example for one month. Do a routine workout - 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 will not have time to recover. The duration of the workout should be at least 45 minus, but not more than 1, 5 hours. To start the process of burning fat, this is enough.
How to make a plan
Before you go on a heavy diet or join the gym, create a personalized weight loss program. The outcome of any activity depends to a large extent on a clearly set goal and a pre-prepared plan for its achievement. The weight loss process is no exception. To create an effective plan, you will need:
- determine the time;
- dispenser number of meals;
- clearly consider the meal plan;
- development of 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 an adjusted menu. Forget strenuous workouts and strict diets, it is better to follow these 5 iron rules:
- Exclude from the diet fried and fatty foods, white bread, fast food, pastries.
- Drink up to 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 you're losing weight - just enjoy the process.
- Remember to move more - do not sit at work.
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 trainer. Weight loss training should take about 1, 5 hours - be sure to warm up for 5-10 minutes.
When choosing strength exercises, you need to work out the largest muscle groups: chest, back, legs. Working with them consumes maximum energy, which will allow you to burn more calories. It is recommended to do each exercise in 3-4 sets. Remember to stretch after an hour. It is very important to have quality sleep, without it your performance will drop to zero. Strength exercises that can help you lose weight include:
- squats;
- leg;
- chest bench;
- pushups;
- bending the arms with a barbell and others.
At home
Need an effective diet and weight loss workout plan at home? In this case, pay attention to a few exercises. At the same time do not forget about a balanced diet and complete rejection of overeating. Preparing for classes is very important, which should include warm-up exercises: bending the body to the right and left, light jogging on the spot, etc. To lose weight for 4-5 weeks effectively, choose the optimal list of exercises you needto do for 10-20 repetitions in 2-3 sets:
- classic torso lifts;
- sidebar;
- twisting;
- lifting the pelvis in a supine position;
- squats;
- hits;
- riding backwards;
- skipping rope;
- kicks back and others.
Diet plan for weight loss for a month
A healthy diet that can help you burn excess fat includes at least 5 light meals:
- Breakfast is a very nutritious food - you can include yogurt (low fat), fresh fruit, muesli with oatmeal.
- For lunch you can prepare any kind of soup, vegetable salad with rice.
- For dinner it is better to cook boiled poultry breasts with salad / roasted fish with vegetables.
- For snacks, choose fresh vegetables, apples.
The principles of good nutrition
It is very important to develop a specific weight loss plan. For 3-4 weeks of well-performed activities, such as regular exercise and proper nutrition, you can bring these habits to automatism. The very process of reducing excess weight will become not only fast but also orderly, and the result will eventually be stable. It is advisable to focus on plant products, not forgetting about meat and fish. The principles of good nutrition:
- Small food.You should eat an average of 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 expended for this or that activity, therefore, can be added several hundred kcal of 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.
- Serving volume.Eating 5-6 times a day, make sure the portion size is no 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
You need to start adjusting your diet, which should become low in calories, with the exception of foods that will increase your weight. At the same time, your daily diet should include all the elements needed by the body. Only a well-chosen food system will help to normalize weight and remove fat in problem areas. Exclude the following foods from your diet:
- flour;
- smoked meats;
- sweets;
- sweet and carbonated drinks;
- immediate products;
- sausages;
- bakery products made from wheat flour.
What foods contribute to weight loss
Nutritionists recommend that those who want to lose weight, in addition to imposing restrictions on the number of servings and calorie intake, 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 slimming body 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 such a factor as fitness may not be completely successful in this case. Once you have decided to compile the menu yourself, remember that meat and fish should not be completely excluded from the diet - this is not a diet. Milk, yogurt, 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 take as a sample and use to lose weight over time with some adjustments:
- Breakfast: fiber with carbohydrates.
- Breakfast: protein foods, such as yogurt, cottage cheese with fruit.
- Lunch: protein with carbohydrates, such as soup, chicken broth.
- Afternoon snack: fruit.
- Dinner: protein, such as meat or fish fillets.
- At night: cottage cheese or kefir.
Training plan
You can lose extra pounds and strengthen your body by resorting to a well-planned training process. When doing this, be sure to eat enough healthy food and drink water. Your task is to properly distribute the strength and cardio load so that the body works hard every weekday, but does not overstrain. Let him recover over the weekend. Approximate lesson plan:
- Monday - strength, cardio.
- Tuesday is cardio.
- Wednesday is a force.
- Thursday is cardio.
- Friday - strength, cardio.
- Saturday and Sunday are holidays.
Fitness program
Are you involved in compiling a step-by-step training that will provide you with a gradual weight loss with further consolidation of the result? In this case, resort to fitness. It is best to train 3 times a week for 40-60 minutes a day. If the schedule does not allow or you have the strength, then sometimes you can make adjustments and train twice in a row. In some days you will have to dedicate yourself to cardio training: treadmill, elliptical trainer, bicycle. Example program for 1 day, which can become the basis:
- I squat - 15 times.
- Attacks with dumbbells in hand - 10 times with each leg.
- Pull the dumbbell to the belt with one hand - 10 times with each hand.
- Recruits - as much as possible.
- Tilt the barbell bar - 12 times.
- Stretching.
Power exercises
The diet and weight loss workout plan should include strength training, at least low intensity. Thanks to them, the body will become more toned and embossed. It is not recommended to combine them with cardio. Before training, you need to warm up well to make the muscles more elastic. Effective strength exercises - each type of load should be performed 10-20 times in 3 series:
- hits;
- lifting the legs;
- squat:
- pushups;
- lifting arms to the side with dumbbells;
- pumping the muscles of the press;
- lengthen your legs while sitting.
Alternating cardio and strength training
The combination of strength and cardio is the perfect solution for weight loss. You can alternate them day by day or within one lesson. For example, interval training is a good option, which involves combining the two types of activities in one gym visit. In this case, alternate cardio and strength training every 8 minutes. A fully split workout is suitable for those who visit the gym very often.
Calculation of the intensity of physical activity
A healthy eating and weight loss plan requires calculating the intensity of exercise. One way to solve this problem is based on determining the heart rate. 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%.
Weight loss training scheme
The workout in the gym should start with a warm-up. Spend about 15 minutes on a treadmill, stepper, exercise bike or fitness track. Then you can start pulling the vertical block, which will help strengthen the muscular corset on the back. The optimal weight for beginner girls is 10-15 kg. Do 3 sets of 12 repetitions. To train the muscles of the middle of the back, perform a horizontal pull of the block: weight - 10 kg, 3 sets of 10 times. Other weight loss exercises:
- Classic recumbent dumbbell breeding. Start with 3 kg - 3 sets of 10 repetitions.
- Simultaneous bending of the arms with dumbbells in an upright position. Start with 3 kg - 3 sets of 15 repetitions.
- Perform leg reduction on a special simulator. Start with 15-20 kg - 2 sets of 20 repetitions.
- Raise your legs by placing your feet under a padded roll on a special machine. Start with 10-15 kg - 3 sets of 12 repetitions.
Interval
The cardio interval to reduce the volume is great 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 leisurely pace to sweat a little and your heart rate has reached 110. In the process, drink fluids (water at room temperature). Then you will have a serious but effective workout that helps to lose weight:
- Run for 3 minutes at an increased pace (pulse 130-140), then take 2 minutes to jump rope. Repeat the block.
- Jump rope for 1 minute, then gradually increase your pace for 4 minutes. Repeat.
- Alternate acceleration for 10 minutes and work at a slow pace.
- Notch. Run slowly for 3-5 minutes, stretch the glutes, waist, quads.
Circular
You can also begin the process of losing 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 difference between the circles should not exceed 2-5 minutes. The classic weight loss program consists of:
- squats;
- pushups;
- shrinkage;
- jumping "starfish";
- press swings;
- skipping rope;
- shuttle race;
- small jogging.
Crossfit
Crossfit is also great for weight loss, whose main exercises consist of squats, pull-ups, push-ups and jumps. There are many possibilities in this technique, so it is better to resort to the help of a professional coach to choose the right program. A lot of energy is expended during training, so nutrition should be appropriate. It is possible to lose weight with CrossFit in general - at the same time you will pump quite well. Some exercises:
- Burpy. Sit with your hands on the floor with your feet touching your chest. Stand in a supine position and bend your legs. Return to starting position and jump up.
- Kipping. Regular dials on the horizontal bar that need to be done quickly.
- I squat. The exercise is similar to regular squats, but when you lift, you have to jump up with all your might.