Many women and men, who are trying to find the next meal for themselves, expect the return of the extra pounds soon after completion. To avoid this, it is important to make a diet and exercise plan to lose weight - a properly chosen program will help you adapt your body efficiently to lose weight, as a result of which the weight will not return to its previous value. The results you will achieve thanks to your activities, adjustment menus and water balance will continue to happen in the future, but provided you do not return to the previous diet.
What is a weight loss program
Anyone looking to get rid of extra pounds should know that a weight loss program is an integrated approach that includes a specific exercise schedule and an optimal diet. To make a slender and athletic figure, 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 plan of action, so choose your workouts, create a schedule, customize the menu, and be sure to record your results.
Monthly schedule
How to lose weight in a month and make a proper weight loss schedule? Nutrition and exercise programs for weight loss involve the preparation of a specific schedule for a specific period of time, for example, for a month. Make it an exercise routine - it’s best 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 training period should be at least 45 minus, but not more than 1. 5 hours. To start the fat burning process, this is enough.
How to make a plan
Before you go on a heavy diet or join a gym, create a personalized weight loss routine. The outcome of any activity depends on a clear purpose and a plan that has been made to achieve it. The weight loss process is no exception. To make an effective plan, you need:
- determine the time;
- number of food dispensers;
- think clearly about meal plans;
- develop individual training complexes.
How to lose weight in a month
A weight loss plan that will help you lose extra weight in just 30 days should be planned so that the weight loss process does not endanger your health. Not too fast, but an effective weight loss method involves a combination of certain physical activities with a customized menu. Forget strenuous exercise and strict diet, 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 a day, but not coffee, tea, compote.
- Eat breakfast, lunch and dinner at the same time every day.
- Forget that you are losing weight - enjoy the process.
- Don’t forget to move more - don’t sit at work.
In the gymnasium
You can also start the process of losing weight if you work hard on the simulator. 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 trainer, stepper, elliptical. Weight loss training takes about 1. 5 hours-don’t forget to warm up for 5-10 minutes.
When choosing strength training, you should do the largest muscle groups: chest, back, legs. While working with them, maximum energy is expended, which allows you to burn more calories. It is best to do each exercise in 3-4 sets. Be sure to stretch after class. It is very important for quality sleep, without it your performance will be zero. Strength training that can help lose weight includes:
- squatters;
- bench press;
- bench press from chest;
- repulsion;
- bending the arms with a barbell and others.
At home
Need an effective diet and weight loss exercise plan at home? In this case, note some exercises. At the same time, don’t forget about a balanced diet and a complete rejection of overeating. Preparation for classes is very important, which includes warm -up exercises: bending the body to the right and left, light jogging in place, and so on. In order for weight loss in 4-5 weeks to be effective, choose a list of optimal exercises to do for 10-20 repetitions in 2-3 sets:
- classic torso lift;
- side bar;
- dizzy;
- lifting the pelvis in a supine position;
- squatters;
- lungs;
- riding backwards;
- jump rope;
- kicking back and so on.
Weight loss meal plan for a month
A healthy regimen that can help you burn excess fat includes at least 5 snacks:
- Breakfast is the most nutritious meal - you can include yogurt (low -fat), fresh fruit, muesli with oatmeal.
- For lunch, you can make any soup, vegetable salad with rice.
- For dinner, it is better to cook boiled chicken breast with salad / grilled fish with vegetables.
- For snacks, choose fresh vegetables, apples.
Principles of good nutrition
It is very important to make a special plan to lose weight. In 3-4 weeks of well-executed activities, such as regular exercise and proper nutrition, you can make this habit automatic. The process of losing excess weight will be not only fast, but also orderly, and the result will eventually be stable. It is recommended to focus on plant -based products, not forgetting meat and fish. Principles of good nutrition:
- Fractional foods.You need to eat an average of 4-5 times a day.
- Calorie 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 the share of calories expended for this or that activity, therefore, several hundred kcal can be added 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.
- Serving volume.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 pure water a day - preferably mineral water.
What to exclude from the diet
You need to start correcting your diet, which should be low in calories, with the exception of food, its consumption will add to your weight. At the same time, your daily diet should include all the elements necessary for the body. Only a well -chosen nutritional system will help lose weight back to normal and get rid of fat in problem areas. Eliminate the following foods from your diet:
- flour;
- smoked meat;
- sweets;
- sweet and carbonated drinks;
- immediate products;
- sausage;
- bread 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 meals and calorie intake, to consume foods that encourage weight loss. At the same time, one must not forget that the result depends on the characteristics of the body losing weight and age. Foods that help in this process include peanuts, pine nuts and walnuts, almonds, apples, figs, grapefruit, pineapple, dried fruit, cabbage, carrots, kefir and a few others.
Monthly menu
Losing weight for girls and boys without proper nutrition is very difficult. Even the fitness factor may not be entirely successful in this case. Having decided to make your own menu, keep in mind 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. Examples of a healthy 1 day diet that you can take as an example and use to lose weight over time with some adjustments:
- Breakfast: fiber with carbohydrates.
- Second breakfast: protein foods, such as yogurt, cottage cheese with fruit.
- Lunch: protein with carbohydrates, for example soup, chicken broth.
- Afternoon snacks: fruits.
- Dinner: protein, such as meat or fish.
- At night: cottage cheese or kefir.
Exercise plan
You can lose extra weight and strengthen the body by using a planned exercise process. While doing this, make sure you consume enough food and drinking water. Your job is to distribute the force and cardio load properly so that the body functions seriously every working day, but not too much. Let it recover over the weekend. Budget lesson plan:
- Monday - strength, cardio.
- Tuesday is cardio.
- Wednesday is strength.
- Thursday is cardio.
- Friday - strength, cardio.
- Saturday and Sunday are breaks.
Fitness program
Are you involved in creating step-by-step exercises that will give you gradual weight loss with further consolidation of results? In this case, use fitness. It is best to practice 3 times a week every day for 40-60 minutes. If the schedule doesn’t allow or you have the strength, then sometimes you can make adjustments and train twice in a row. On some days, you also need to focus on cardio training: treadmills, elliptical trainers, bikes. Sample program for 1 day, which can be basic:
- Squats - 15 times.
- Lunges with a dumbbell in hand - 10 times with each leg.
- Dumbbell pull to the belt with one hand - 10 times with each hand.
- Pull -ups - as much as possible.
- Press the inclined barbell - 12 times.
- Stretches.
Strength training
Diet and exercise plans for weight loss should include strength training, at least low intensity. Thanks to them, the body will become firmer and rise. Not combined with cardio loads. Before exercising, you need to warm up well so that the muscles are more elastic. Effective strength training - each type of load must be performed 10-20 times 3 sets:
- lungs;
- lifting legs;
- squatters:
- push up;
- raise your hands to the sides with a dumbbell;
- pumping press muscles;
- leg lengthening while sitting.
Cardio and strength replacement training
The combination of strength and cardio is the perfect weight loss solution. You can replace them both day by day and in one lesson. For example, interval training is a good option, which involves combining both types of activities in one gym visit. In this case, alternate between cardio and strength training every 8 minutes. A fully split workout is ideal for those who frequent the gym.
Calculation of physical activity intensity
A healthy nutritional and weight loss exercise plan requires a calculation of exercise intensity. One way to solve this problem is based on pulse determination. The maximum allowable rate is calculated as follows: the number of years is reduced from 220, for example, 220-50 = 170. The intensity of moderate physical activity is 50-70% of the maximum allowable heart rate. At high intensities, this figure is 70-85%.
Slimming exercise scheme
Exercise in the gym should begin 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 back muscle corset. The optimal weight for a beginner girl is 10-15 kg. Perform 3 sets of 12 repetitions. To work the muscles of the middle part of the back, do a horizontal block pull: weight - 10 kg, 3 sets of 10 times. Other exercises for weight loss:
- Classic reclining dumbbell breeding. Start with 3 kg - 3 sets of 10 repetitions.
- Bend the arms simultaneously with the dumbbell in a standing position. Start with 3kg - 3 sets of 15 repetitions.
- Perform leg reduction on a special simulator. Start with 15-20 kg - 2 sets of 20 repetitions.
- Lift your legs by placing your feet under a padded roller on a special machine. Start with 10-15 kg - 3 sets of 12 repetitions.
Hose
Volume reduction interval cardio is great for anyone who has an option for strength training. Execution time is 30-40 minutes. For this activity, you need a treadmill and a jump rope. For 5 minutes, you need to warm up calmly to sweat a little, and the pulse has reached 110. In the process, drink fluids (water at room temperature). After that, you will do serious but effective exercises that help lose weight:
- Run for 3 minutes at increased speed (heart rate 130-140), then spend 2 minutes for the jump rope. Repeat block.
- Jump rope for 1 minute, then increase your step gradually for 4 minutes. Repeat.
- For 10 minutes, alternate between acceleration and working at a slow pace.
- Hitch. Run slowly for 3-5 minutes, stretch the glutes, lower back, front thighs.
Circular
You can also start the process of losing weight with the help of circuit training. The duration is 15-60 minutes. During this time, you need to do 3-8 cycles, consisting of 10-12 exercises, a pause of between 2-5 minutes. The gap between the circles should not exceed 2-5 minutes. The classic weight loss program consists of:
- squatters;
- push-ups;
- curl up;
- jumping "starfish";
- press movements;
- jump rope;
- shuttle racing;
- small jog.
Crossfit
Crossfit is also great for weight loss, the basic exercises consist of squats, pull-ups, push-ups and jumps. There are many options in this technique, so it is better to use the help of a professional trainer to choose the right program. During exercise, a large amount of energy is released, so nutrition should be appropriate. It is possible to lose weight with CrossFit in general - at the same time you will be pumping well. Some exercises:
- Burpee. Sit with your hands on the floor with your feet touching your chest. Stand in a cartilage position and fold your legs. Return to starting position and jump up.
- Kipping. Regular pulls on horizontal bars need to be done quickly.
- Squatting. This exercise is similar to a regular squat, but when lifting, you have to jump up as hard as you can.