Many women and men are trying to find the next diet for themselves, waiting for the extra pounds to return immediately after completion. To prevent this, it is important to develop a diet and exercise plan to lose weight - a properly chosen program will help you adjust your body competently for weight loss, as a result, the weight will not return to its previous value. The results you get from your activities, the adjusted menu and water balance will continue in the future, but only if you do not return 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 workout schedule and an optimal diet. For the figure to be slim and athletic, it is necessary to develop an individual scheme based on previously known complexes. You need to have a specific action plan to achieve the weight loss you need, so choose your workouts, make a schedule, adjust the menu, and make sure you write down your results.
Monthly schedule
How to lose weight in a month and build a proper weight loss schedule? A nutrition and training program for weight loss involves preparing a specific schedule for a specific period, such as a month. Do a workout routine - it's best to do it every day, but not more. If you increase the intensity of cardio, aerobics or strength training, your body will not have time to recover. The duration of the training should be at least 45 negative, but not more than 1. 5 hours. This is enough to start the fat burning process.
How to build a plan
Establish an individual weight loss routine before going on a heavy diet or going to the gym. The outcome of any activity depends largely on a clearly defined goal and a pre-planned plan to achieve it. The weight loss process is no exception. To create an effective plan, you will need:
- to set the time;
- number of dispenser meals;
- think over a clear 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 prepared so that the weight loss process does not harm your health. Not a very fast, but effective way to lose weight, involves combining a certain physical activity with a regulated 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.
- You need to 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 about losing weight - just enjoy the process.
- Remember to move more - don't sit at work.
In the gym
If you work hard on simulators, you can start the process of losing weight. If you are a beginner, it is better to use the services of a personal trainer. You can significantly increase your muscles with the help of various exercises, but do not forget about cardio exercises - do a treadmill, step, elliptical trainer. Training to lose weight should take about 1. 5 hours - do not forget to warm up for 5-10 minutes.
When choosing strength training, you need to work 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. Make sure you lie down after class. It is very important to have a good night's sleep, without which your performance will be reduced to zero. Strength training that can help you lose weight includes:
- squat;
- bench press;
- chest bench pressure;
- pushing;
- bending the arms with a barbell and others.
At home
Need an effective diet and weight loss exercise plan at home? Pay attention to a few exercises in this situation. At the same time, do not forget to eat a balanced diet and completely avoid overeating. Preparation for lessons is very important, it should include warm-up exercises: the body bends to the right and left, light jogging in place, etc. To make 4-5 weeks of weight loss effective, choose the optimal list of exercises that need to be done for 10-20 repetitions in 2-3 sets:
- classic body lifts;
- yan bar;
- torsion;
- lifting the pelvis in an elongated position;
- squat;
- lungs;
- reversing;
- rope jumping;
- hits back and others.
A meal plan to lose weight for a month
A healthy diet that can help you burn excess fat includes at least 5 light meals:
- Breakfast is a very nutritious meal - you can add yogurt (low fat), fresh fruit, muesli with oatmeal.
- At lunch you can make all kinds of soups, vegetable salads with rice.
- It is better to cook boiled bird breast with salad / cooked fish and vegetables for dinner.
- Choose fresh vegetables, apples for snacks.
Principles of good nutrition
It is very important to develop a special plan for weight loss. You can automate these habits in 3-4 weeks of well-performed activities such as regular exercise and proper nutrition. The process of weight loss will be not only fast, but also regular, and the result will be stable. It is recommended to pay attention to plant products, not forgetting about meat and fish. Principles of good nutrition:
- Fraction food.On average, you need to eat 4-5 times a day.
- Calorie content. . . The formula is as follows: 0. 9 x any weight (kg) x 24. In this case, it is necessary to take into account that some of the calories are spent on this or that activity, so a few hundred kcal can be added. the resulting figure.
- BZHU ratio(proteins, fats, carbohydrates). The best choice is 2-2. 5: 0. 8-1: 1. It is a value in the range of 2-2.
- Service volume.Eat 5-6 meals a day, making sure the portion size does not exceed 250-300 grams.
- Water balance.For about 2 liters of clean water per day - preferably mineral water.
What to exclude from the diet
You need to start adjusting your low-calorie diet, with the exception of foods that will increase your weight. At the same time, daily nutrition should include all the elements necessary for the body. Only a well-chosen nutrition system will help to normalize weight and get rid of fat in problem areas. Eliminate the following foods from your diet:
- un;
- smoked meats;
- confectionery;
- sweet and carbonated drinks;
- instant products;
- sausage;
- bread products made from wheat flour.
What foods help you lose weight
Nutritionists advise those who want to lose weight to limit the number of servings and calorie intake, as well as to resort to foods that promote weight loss. At the same time, we must not forget that the result depends on both the characteristics of the losing body and age. Foods that help in the process include peanuts, pine nuts and walnuts, almonds, apples, figs, grapefruit, pineapple, dried fruits, cabbage, carrots, kefir and others.
Monthly menu
It is very difficult for girls and boys to lose weight without proper nutrition. Even a factor like fitness in this situation may not be completely successful. When you decide to prepare the menu yourself, keep in mind 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 diary that will record your meals and all your workouts. An example of a healthy 1-day diet that you can sample and use to lose weight over time with some adjustments:
- Breakfast: Carbohydrate fiber.
- Second breakfast: protein foods, such as yogurt, fruit milk cheese.
- Lunch: carbohydrate proteins, such as soup, chicken broth.
- Afternoon snack: fruits.
- Dinner: protein, for example, meat or fish fillets.
- Night: cottage cheese or kefir.
Training plan
By applying a well-planned training process, you can lose extra weight and strengthen your body. In doing so, make sure you eat and drink enough healthy food. Your task is to properly distribute the power and heart load so that the body works hard every week, but does not overload itself. Allow to recover over the weekend. Approximate lesson plan:
- Monday - strength, heart.
- Tuesday is heartbreaking.
- Wednesday is power.
- Thursday is heartbreaking.
- Friday - strength, heart.
- Saturday and Sunday are holidays.
Fitness program
Are you engaged in a step-by-step training that will allow you to lose weight gradually, further strengthening the result? In this case, apply to fitness. It is best to train 40-60 minutes 3 times a week every day. If the schedule does not allow, or if you have the strength, you can sometimes make adjustments and train twice in a row. Some days you should also dedicate to cardio training: treadmill, elliptical trainer, bicycle. An example program that can be the basis for 1 day:
- Squats - 15 times.
- Lungs with a dumbbell in hand - 10 times with each leg.
- Pull the dumbbell on the belt with one hand - 10 times with each hand.
- Pull-up - as much as possible.
- Inclined barbell press - 12 times.
- He stretches.
Strength training
A diet and exercise plan for weight loss should include at least low-intensity strength training. Thanks to them, the body will be more toned and embossed. It is not recommended to combine them with a cardio load. You need to warm up well before exercising to make your muscles more elastic. Effective strength exercises - 3 sets of each type of load should be performed 10-20 times:
- lungs;
- raise your legs;
- squat:
- pushing;
- lift arms with dumbbells to the sides;
- pumping the muscles of the press;
- leg extension while sitting.
Alternative heart and strength education
The combination of strength and cardio is the perfect weight loss. You can change them both day by day and during a lesson. For example, interval training is a good option to combine both types of activities in one gym visit. In this situation, alternate between cardio and strength training every 8 minutes. A completely divided workout is suitable for those who visit the gym a lot.
Calculating the intensity of physical activity
A healthy diet and weight loss training plan requires a workout intensity calculation. 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 intensity, this figure is 70-85%.
Slimming training scheme
A workout at the gym should start with warming up. Spend about 15 minutes on a treadmill, stepper, sports 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 repetitions. Pull a horizontal block to work the muscles in the middle of the back: weight - 10 kg, 3 times 10 times. Other exercises for weight loss:
- Cultivation of classic lying dumbbells. Start with 10 sets of 3 repetitions - 3 kg.
- Simultaneous bending of the arms with a dumbbell while standing. Start with 3 kg - 3 sets of 15 repetitions.
- Perform leg reduction in a special simulator. Start with 15-20 kg - 2 sets of 20 repetitions.
- Lift your legs by placing your legs under a roll of pillows on a special machine. Start with 10-15 kg - 12 sets of 3 repetitions.
Break
Volume reduction interval is great for anyone who prefers strength training. Execution time is 30-40 minutes. You will need a treadmill and a skipping rope for this activity. You will need to warm up at a calm pace to sweat a little for 5 minutes, and your pulse will reach 110. For liquid (water at room temperature) during this period. After that, you will have a serious but effective exercise that will help you lose weight:
- Run at increased speed for 3 minutes (heart rate 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.
- Work at a slow pace with 10 minutes of acceleration.
- Hitch. Run slowly for 3-5 minutes, stretching your hips, waist, and hips.
Rounded
You can also start the process of losing weight with circuit training. Duration is 15-60 minutes. During this period, the break should be 2-5 minutes, you should perform 3-8 cycles of 10-12 exercises. The space between the circles should not exceed 2-5 minutes. The classic weight loss program consists of the following.
- squat;
- pushing;
- to bend;
- jumping "starfish";
- press swings;
- rope jumping;
- service race;
- small run.
Crossfit
Crossfit is also great for weight loss, which consists of basic exercises such as squats, pull-ups, push-ups and jumps. There are many options for this technique, so it is better to seek the help of a professional trainer to choose the right program. Exercise consumes a lot of energy, so nutrition should be appropriate. In general, it is possible to achieve weight loss with CrossFit - at the same time you will be pumped well enough. Some exercises:
- Burpee. Put 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.
- Whip. Regular pulls on the horizontal bar that need to be done quickly.
- Squat. Exercise is like regular squats, but you have to jump up with all your might while lifting.