Many women and men, trying to find the next diet for themselves, anticipate the return of the extra pounds soon after its completion. To avoid this, it is important to draw up 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 that you will achieve thanks to your activity, the adjusted menu and the water balance will be maintained in the future, but with the condition that you do not return to your previous diet.
What is a weight loss program?
Anyone who wants to shed extra pounds should know that a weight loss program is an integrated approach that includes a specific training program and an optimal diet. To make the figure slim and athletic, it is necessary to develop an individual scheme based on already known complexes. To achieve the weight loss you need, you must have a specific action plan, so choose your exercises, make a schedule, adjust the menu, and be sure to record your results.
Monthly program
How to lose weight in a month and do the right weight loss program? The weight loss nutrition and training program involves developing a specific schedule for a specific period, for example, for a month. Get into an exercise routine; it is better to do it every other day, but not more often. If you increase the intensity of your cardio, aerobic, or strength training, your body won't have time to recover. The duration of the training should be at least 45 hours less, but not more than 1. 5 hours. To start the fat burning process, this is enough.
How to make a plan
Before going on a heavy diet or joining the gym, create a personalized weight loss routine. The outcome of any activity is highly dependent on a clearly stated goal and a pre-established plan to achieve it. The weight loss process is no exception. To create an effective plan, you will need:
- determine the moment;
- number of meals dispenser;
- think clearly about an eating plan;
- Develop an individual training complex.
How to lose weight in a month
A weight loss plan should be designed to help you lose those extra pounds in just 30 days so that the weight loss process does not harm your health. Not too fast, but an effective method of weight loss involves a combination of some physical activity with a tight menu. Forget exhausting workouts and strict diets, it's 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 a day, but not coffee, tea, compotes.
- Eat breakfast, lunch, and dinner at the same time each day.
- Forget about losing weight, just enjoy the process.
- Do not forget 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 the 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 muscles, but do not forget about cardiovascular training - do it on a treadmill, step trainer or elliptical. Weight loss training should take about 1. 5 hours; don't forget to heat for 5-10 minutes.
When choosing strength exercises, you need to exercise the largest muscle groups: chest, back, legs. By working with them, maximum energy is expended, which will allow you to burn more calories. It is advisable to do each exercise in 3-4 series. Make sure to stretch after class. It is very important to have quality sleep, without it, your performance will be reduced to zero. Strength exercises that can help you lose weight include:
- squats
- bench press;
- bench press from the chest;
- Lizards;
- push-up with a barbell and others.
At home
Do you need an effective diet and exercise plan to lose weight at home? In this case, pay attention to some exercises. At the same time, do not forget about a balanced diet and a complete refusal to overeat. Preparation for classes is very important, which should include warm-up exercises: the body leans to the right and to the left, light jogging in place, etc. For weight loss in 4-5 weeks to be effective, choose the optimal list of exercises that should be performed for 10-20 repetitions in 2-3 sets:
- classic torso lifts;
- sidebar;
- cramp;
- lift the pelvis in a supine position;
- squats
- lunges
- to ride a horse
- jump the rope
- back off and others.
Eating plan to lose weight for a month
A healthy regimen that can help you burn excess fat includes at least 5 light meals:
- Breakfast is the most nutritious meal: it 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 / baked fish with vegetables.
- For sandwiches, choose fresh vegetables, apples.
The principles of good nutrition.
It is very important to develop a specific plan to lose weight. In 3-4 weeks of well-executed activities, such as regular exercise and proper nutrition, you can drive these habits to automaticity. The very process of reducing excess weight will become not only fast, but also orderly, and the result will finally be stable. It is recommended to focus on products of plant origin, not forgetting meat and fish. The principles of good nutrition:
- Fractional food.You need to eat 4-5 times a day on average.
- Caloric content. . . The formula is as follows: 0. 9 x the desired weight (kg) x 24. In this case, it is necessary to take into account that part of the calories are spent in this or that activity, so several hundred ofkcal to the resulting figure.
- BZHU ratio(proteins, fats, carbohydrates). The best option is a value in the range of 2-2. 5: 0. 8-1: 1. 2-2.
- Volume of service.Eating 5-6 times a day, make sure the serving size is no more than 250-300g.
- Water balance.Drink about 2 liters of plain water a day, preferably mineral water.
What to exclude from the diet
It is necessary to begin to correct your diet, which should become hypocaloric, excluding food, the use of which will increase your weight. At the same time, your daily nutrition must include all the necessary elements for the organism. Only a well-chosen nutritional system will help bring weight back 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;
- 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 caloric intake, resort to foods that promote weight loss. At the same time, it should not be forgotten that the result depends both on the characteristics of the weight-losing body and on your age. Foods that aid in the process include peanuts, pine nuts and walnuts, almonds, apples, figs, grapefruit, pineapple, tree nuts, cabbage, carrots, kefir, and a few others.
Monthly menu
Losing weight for girls and men without proper nutrition is very difficult. Even a factor like fitness may not be entirely satisfactory in this case. Having decided to compose 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 sample and use to lose weight over time with a few adjustments:
- Breakfast: fiber with carbohydrates.
- Second breakfast: protein foods, for example, yogurt, cottage cheese with fruits.
- Lunch: protein with carbohydrates, for example, soup, chicken broth.
- Snack: fruits.
- Dinner: protein, for example meat or fish fillets.
- In the evening: cottage cheese or kefir.
Training plan
You can lose extra pounds and strengthen your body by using a well-planned training process. When doing this, be sure to consume adequate amounts of healthy food and drink water. Your task is to properly distribute the energy and cardio loads so that the body works seriously every day of the week, but does not push yourself too hard. Let it recover for the weekend. Approximate lesson plan:
- Monday - strength, cardio.
- Tuesday is cardio.
- Wednesday is power.
- Thursday is cardio.
- Friday - strength, cardio.
- Saturday and Sunday are off.
Fitness program
Are you committed to developing a step-by-step training that will provide you with gradual weight loss with further consolidation of the result? In this case, turn to fitness. It is better to train 3 times a week every other day for 40-60 minutes. If the schedule doesn't allow it or you have the strength, you can sometimes make adjustments and train twice in a row. Some days you will also have to dedicate yourself to cardiovascular training: treadmill, elliptical, bicycle. An example program for 1 day, which can become the basis:
- Squats - 15 times.
- Dumbbell lunges in hand, 10 times with each leg.
- Pull the dumbbell toward the belt with one hand, 10 times with each hand.
- Pull-ups: as many as possible.
- Incline Barbell Press - 12 times.
- Extension.
Strength exercises
Your weight loss diet and exercise plan should include strength training, at least low intensity. Thanks to them, the body will become more toned and enhanced. It is not recommended to combine them with a cardiovascular load. Before exercising, it is necessary to warm up well so that the muscles are more elastic. Effective strength exercises: each type of load should be performed 10 to 20 times 3 sets:
- lunges
- lift legs;
- squats:
- Lizards;
- raise arms to the sides with dumbbells;
- pump the muscles of the press;
- leg extension while sitting.
Alternating cardiovascular and strength training
A combination of strength and cardio is the perfect weight loss solution. 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 in a single visit to the gym. In this case, alternate between cardio and strength exercises 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 exercise plan requires an exercise intensity calculation. One of the ways to solve this problem is based on the determination of the pulse. The maximum allowed 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 to 70% of the maximum allowed heart rate. At high intensity, this figure is 70 to 85%.
Weight Loss Training Scheme
A workout at the gym should begin with a warm-up. Spend about 15 minutes on a treadmill, stepper motor, stationary bike, or fitness track. After that, you can start pulling on the vertical block, which will help to strengthen the back muscle corset. The optimal weight for beginner girls is 10-15 kg. Do 3 sets of 12 reps. To exercise your mid-back muscles, perform a horizontal block pull: weight - 10 kg, 3 sets of 10 times. Other exercises to lose weight:
- Classic dumbbell rearing lying down. Start with 3 kg - 3 sets of 10 reps.
- Simultaneous arm curl 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.
- Raise your legs by placing them under a padded roller on a special machine. Start with 10-15 kg - 3 sets of 12 reps.
Interval
Step-down cardio is ideal for anyone who prefers strength training. Run time is 30 to 40 minutes. For this activity you will need a treadmill and a jump rope. For 5 minutes you will have to warm up at a calm pace to sweat a little, and the pulse has reached 110. In the process, drink liquid (water at room temperature). After that, you will have a serious but effective workout that will help you lose weight:
- Run for 3 minutes at a fast pace (heart rate 130-140), then spend 2 minutes jumping rope. Repeat the block.
- Jump rope for 1 minute, then gradually increase your pace for 4 minutes. Repeat.
- For 10 minutes, alternate between speeding up and working at a slow pace.
- Hitch. Run slowly for 3-5 minutes, stretch your glutes, lower back, quadriceps.
Circular
You can also start the process of losing body weight with the help of circuit training. Its duration is 15 to 60 minutes. During this time, you need to perform 3-8 cycles, consisting of 10-12 exercises, the rest between which should be 2-5 minutes. The space between the circles should not exceed 2-5 minutes. The classic weight loss program consists of:
- squats
- Lizards;
- bending down;
- jump "starfish";
- swings of the press;
- jump the rope
- ferry race;
- little trot.
Crossfit
Crossfit is also great for weight loss, whose basic exercises consist of squats, pull-ups, push-ups, and jumps. There are many options in this technique, so it is best to enlist the help of a professional trainer in choosing the right program. During exercise, a large amount of energy is expended, so nutrition must 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 and your legs touching your chest. Stand in a prone position and bend your legs. Return to the starting position and jump.
- Kipping. Regular pull-ups on the horizontal bar that must be done quickly.
- Squat down. The exercise is similar to regular squats, but when you lift, you need to jump up with all your might.