Many women and men, as they try to find the next diet for themselves, hope to gain extra pounds back soon after their completion. In order to prevent this, it is important to draft a diet and workout plan for weight loss - a properly chosen program will help you to tune your body competently for weight loss, and as a result the weight will not return. at its previous value. The result you will achieve thanks to your activity will continue to be the adjusted menu and water balance in the future, provided that you do not return to your previous diet.
What a weight loss program
Anyone who wants to get rid of extra pounds should know that a weight loss program that includes a specific training schedule and the best diet is an integrated approach. 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 want, you need to have a specific action plan, so choose your exercises, make a schedule, adjust the menu, and be sure to record your results.
Monthly schedule
How to lose weight in a month and make the right weight loss schedule? The nutrition and training program for weight loss involves developing a specific schedule for a specific period, for example, for a month. Do a workout routine - 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 training should be at least 45 min, 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 before you go to the gym, create a personalized weight loss routine. The outcome of any action depends to a large extent on a clearly set goal and a pre-determined plan for achieving it. The weight loss process is no exception. To create an effective plan, you will need to:
- determine the time;
- number of meal dispensers;
- think clearly about a meal plan;
- develop an individual training complex.
How to lose weight in a month
A weight loss plan should help you lose those extra pounds in just 30 days so that the process of losing weight does not harm your health. Not too fast, but an effective method of weight loss involves a combination of a certain physical activity with an adjusted menu. Forget grueling workouts and strict diets, it's best 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 every day.
- Forget about losing weight - just enjoy the process.
- Don’t forget to move more - don’t sit up at the workplace.
In the gym
You can start the process of losing weight if you work hard on simulators. If you are a beginner, it is best to use the services of a personal trainer. With the help of various exercises, you can significantly increase muscles, but do not forget about cardio training - do it on a treadmill, stepper, elliptical trainer. It should take about 1. 5 hours for weight loss - don’t forget to warm up for 5-10 minutes.
When choosing strength exercises, you should work out the largest muscle groups: chest, back, legs. The most energy is expended while you work with them, which will allow you to burn more calories. It is advisable to do each exercise in 3-4 sets. Be sure to stretch after class. It is very important to have a good quality sleep, without it your performance will drop to zero. Strength exercises that will help you lose weight include:
- squats;
- press press;
- bench press from chest;
- push ups;
- flexion of arms with 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. Preparation for classes is very important, and should include warm-up exercises: bending the body right and left, light jogging in place, and so on. For weight loss in 4-5 weeks to be effective, choose the list of best exercises that need to be done for 10-20 repetitions in 2-3 sets:
- classic torso lifts;
- side bar;
- Turning;
- raise the pelvis in a supine position;
- squats;
- lungs;
- riding back;
- jump rope;
- kicks back and others.
Weight loss meal plan for a month
A healthy regimen that will help you burn excess fat includes at least 5 light meals:
- Breakfast is the most nutritious meal - you can include yogurt (low fat), fresh fruit, muesli with oatmeal.
- For lunch, you can make soup, vegetable salad with rice of any kind.
- For dinner, it is best to cook boiled poultry breast with salad / baked fish with vegetables.
- For snacks, choose fresh vegetables, apples.
Principles of good nutrition
It is very important to develop a specific plan for weight loss. In 3-4 weeks of well-executed activities, such as regular exercise and proper nutrition, you can automatically bring these habits. The process of reducing excess weight will not only be very quick but also orderly, and the result will be lasting in the end. It is recommended to focus on plant-based products, not forgetting about meat and fish. Principles of good nutrition:
- Fractional food.You need to eat 4-5 times a day on average.
- 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 some of the calories are therefore expended on this or that activity. , a few hundred kcal can be added to the resulting figure.
- BZHU ratio(proteins, fats, carbohydrates). The best option is 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 does not exceed 250-300 g.
- Water balance.Drink about 2 liters of pure water a day - maybe mineral water.
What should be excluded from the diet
It is necessary to start correcting your diet, which should be low-calorie, exclude foods, and your use will increase your weight. At the same time, your daily diet should include all the elements necessary for the body. Only a well-chosen nutrition system will help bring weight back to normal and get rid of fat in problem areas. Eliminate the following foods from your diet:
- flour;
- smoked meats;
- confectionery;
- 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 reduce weight, as well as impose restrictions on the amount of intake and calorie intake, should resort to foods that promote weight loss. At the same time, it should not be forgotten that the outcome depends on the characteristics of the body losing weight and its age. Foods that help with the process include peanuts, pine nuts and walnuts, almonds, apples, figs, grapefruit, pineapple, dried fruit, cabbage, carrots, kefir and several others.
Monthly menu
It is very difficult to lose weight for both girls and boys without proper nutrition. Such a factor may not yet fully succeed in this case. Once you have decided to create the menu yourself, 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 diary in which you record all your meals and work. An example of a healthy 1 day diet that you can take as an example and use to lose weight over time with a few changes:
- Breakfast: fiber with carbohydrates.
- Second breakfast: protein foods, for example, yogurt, cottage cheese with fruit.
- Lunch: proteins with carbohydrates, for example, soup, chicken broth.
- Afternoon snack: fruit.
- Dinner: protein, for example, meat or fish fillets.
- At night: cottage cheese or kefir.
Work plan
You can lose extra pounds and strengthen your body by resorting to a well-planned training process. In doing this, make sure you eat plenty of healthy food and drinking water. Your task is to properly distribute loads of power and cardio so that the body works hard every day of the week, but does not overreact to itself. Let him recover over the weekend. Lesson plan approx:
- Monday - strength, cardio.
- Tuesday is cardio.
- Wednesday is power.
- Thursday is cardio.
- Friday - strength, cardio.
- Saturday and Sunday are rest.
Fitness program
Are you engaged in drafting a step-by-step training that will give you 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 every other day for 40-60 minutes. If the schedule does not allow or you have the strength, then sometimes you can make changes and train twice in a row. On some days, you will also need to wear cardio training: treadmill, elliptical trainer, bike. Sample program for 1 day, which can be based on:
- Squats - 15 times.
- Lunges with dumbbells in hand - 10 times with each leg.
- Pull a Dumbbell to the belt with one hand - 10 times with each hand.
- Pull up - as much as possible.
- Inclined barbell press - 12 times.
- Extended.
Strength exercises
The diet and workout plan for weight loss should include strength training, at least low intensity. Thanks to them, the body will be more toned and embossed. It is not recommended to combine them with a cardio load. Before exercising, you need to warm up well to make the muscles more elastic. Effective strength exercises - each type of load must be done 10-20 times 3 sets:
- lungs;
- raise legs;
- squats:
- push ups;
- raising arms to the sides with dumbbells;
- pumping the muscles of the press;
- leg extension while sitting.
Alternative cardio and strength training
A combination of strength and cardio is the perfect weight loss solution. You can swap them from day to day and within one lesson. For example, interval training, which involves combining both types of activity in one gym visit, is a good option. In this case, alternate between cardio and strength exercises every 8 minutes. Split exercise is perfect for those who visit the gym frequently.
Calculate the intensity of physical activity
A healthy eating and weight loss workout plan requires a fitness intensity calculation. One of the ways to solve this problem is based on the determination of 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%.
Slim workout scheme
Exercise in the gym should start with warming up. Spend about 15 minutes on a tread mill, stepper, fitness bike, or fitness track. After that, you can start pulling the vertical block, which will help strengthen the muscular corset of the back. The best weight for beginner girls is 10-15 kg. Make 3 sets of 12 reps. To work out the muscles of the middle back, do a horizontal block-pull: weight - 10 kg, 3 sets of 10 times. Other exercises for weight loss:
- Classic mounted dumbbell breed. Start with 3 kg - 3 sets of 10 reps.
- Simultaneous bending of arms with dumbbells in a standing position. Start with 3kg - 3 sets of 15 reps.
- Leg reduction on a special simulator. Start with 15-20 kg - 2 sets of 20 reps.
- Raise your legs by placing your feet under a padded roller on a special machine. Start with 10-15 kg - 3 sets of 12 reps.
Interval
Volume reduction interval cardio is great for anyone who prefers 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 steady pace in order to make a little sweat, with the beat reaching 110. In the process, drink liquid (water at room temperature). After that, you will have some serious but effective exercise that will help you lose weight:
- Run for 3 minutes at increased speed (heart rate 130-140), then spend 2 minutes on jump rope. Repeat the block.
- Jump rope for 1 minute, then gradually increase your speed over 4 minutes. Repeat.
- For 10 minutes, alternate between accelerating and working at a slow pace.
- Hitch. Run slowly for 3-5 minutes, stretching your gluten, lower back, quads.
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 period, you need to do 3-8 cycles, consisting of 10-12 exercises, and the break between them should be 2-5 minutes. The gap between the circles should not exceed 2-5 minutes. The classic weight loss program consists of:
- squats;
- push ups;
- bending down;
- jump "starfish";
- press swings;
- jump rope;
- shuttle race;
- a little jog.
Crossfit
Crossfit is also great for losing weight, and the basic exercises include squats, pull-ups, push-ups and jerseys. There are many options in this technique, so it is best to enlist the help of a professional trainer to choose the right program. During exercise, a lot of energy is expended, so nutrition should be appropriate. Weight loss can be achieved with CrossFit in general - at the same time you will be pumping well. Some exercises:
- Burpee. Sit down with your hands on the floor with your feet touching your chest. Stand up in a prone position and fold your legs. Return to the starting point and jump up.
- Kipping. Regular pull-ups on the horizontal bar that need to be done quickly.
- Squat. Exercise is like regular squats, but as you rise, you should jump up with all your powers.