Many women and men who are trying to find the next diet for themselves expect in advance the return of extra pounds soon after completion. To prevent this, it is important to draw up a diet and exercise plan for weight loss - a properly chosen program will help you competently set your body for weight loss, resulting in the weight not returning to its previous value. The result that you achieve thanks to your activity, the adjusted menu and the water balance will continue to hold in the future, but on the condition that 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 exercise plan 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 need to have a specific action plan, then choose your exercises, make a schedule, adjust the menu and make sure to record your results.
Monthly schedule
How to lose weight in a month and make the right weight loss schedule? The nutrition and exercise program for weight loss involves the development of a specific schedule for a specific period, for example, in a month. Make an exercise routine - it is best to do it every other day, but not more often. If you increase the intensity of cardio, aerobics or strength training, your body will not have time to recover. The duration of the training must be at least 45 minus, but not more than 1, 5 hours. To start the process of burning fat is enough.
How to make a plan
Before going on a heavy diet or going to the gym, create a personal weight loss routine. The outcome of any activity depends to a large extent on a clearly defined goal and a predefined plan to achieve it. The weight loss process is no exception. To create an effective plan, you need:
- determine the timing
- dispenser number of meals;
- think clearly about a meal plan;
- develop an individual training complex.
How to lose weight in a month
A weight loss plan to help you lose those extra pounds in just 30 days needs to be designed so that the process of losing weight does not harm your health. Not too fast, but an effective method of weight loss involves combining a specific physical activity with an adjusted menu. Forget strenuous exercise and strict diets, it is better to follow these 5 iron rules:
- Remove 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 losing weight - just enjoy the process.
- Do not forget to move more - do not sit up at work.
In the gym
You can also start the process of losing weight if you work hard on simulators. If you are a beginner, it is better to use the services of a personal trainer. With the help of various exercises you can increase the muscles significantly, but do not forget cardio - do it on treadmills, steppers, elliptical trainer. Weight loss training should take about 1, 5 hours - do not forget to warm up for 5-10 minutes.
When choosing strength exercises, train the largest muscle groups: chest, back, legs. When you work with them, maximum energy is used, which allows you to burn more calories. It is recommended to perform each exercise in 3-4 sets. Be sure to stretch after class. It is very important to have high quality sleep without it lowering your performance to zero. Strength exercises that can help you lose weight include:
- squats;
- bench press;
- bench press from the chest;
- push-ups;
- bending the arms with a barbell and others.
At home
Need An Effective Diet And Weight Loss Exercise Plan At Home? In this case, pay attention to a few exercises. At the same time, do not forget about a balanced diet and a complete rejection of overeating. Preparation for classes is very important, which should include warm-up exercises: the body bends to the right and left, light jogging in place, etc. For weight loss of 4-5 weeks to be effective, choose the optimal list of exercises to be performedfor 10-20 repetitions in 2-3 sets:
- classic torso lifts;
- sidebar;
- twisting
- lift the pelvis in a supine position
- squats;
- lunges;
- back riding;
- skipping rope;
- kicks back and others.
Weight loss meal plan for one month
A healthy diet that can 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 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 snacks, choose fresh vegetables, apples.
The principles of good nutrition
It is very important to develop a specific weight loss plan. In 3-4 weeks of well-performed activities, such as regular exercise and proper nutrition, you can bring these habits to automation. The very process of reducing obesity will not only be fast but also orderly and the result will ultimately be stable. It is recommended to focus on plant-based products and not forget meat and fish. The principles of good nutrition:
- Fractionated food. You should 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 that part of the calories is spent on this or that activity, therefore several hundred kcal can be added to itresulting 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.Eat 5-6 times a day, making sure the portion size is no more than 250-300 g.
- Water balance.Drink approx. 2 liters of clean water a day - preferably mineral water.
What to exclude from the diet
It is necessary to start correcting your diet, which should be low in calories, with the exception of foods whose use increases your weight. At the same time, your daily nutrition should include all the necessary elements for the body. Only a well-chosen nutrition system helps bring the weight back to normal and get rid of fat in problem areas. Remove the following foods from your diet:
- flour;
- smoked meat
- confectionery;
- sweet and carbonated beverages;
- instant products;
- sausages;
- bakery products made from wheat flour.
Which foods contribute to weight loss
Nutritionists recommend that those who want to reduce weight, in addition to imposing restrictions on the amount of servings and calorie intake, resort to foods that promote weight loss. At the same time, one should not forget that the result depends both on the body's characteristics of losing weight and on its age. Foods that help in the process include peanuts, pine nuts and walnuts, almonds, apples, figs, grapefruit, pineapple, dried fruit, cabbage, carrots, kefir and some others.
Monthly menu
Losing weight for girls and guys without the right nutrition is very difficult. Even such a factor as fitness may not be entirely successful in this case. Once you have decided to compose the menu yourself, keep in mind that meat and fish do not have to be completely excluded from the diet - this is not a diet. Milk, yogurt, cottage cheese save you from calcium deficiency. Create an online diary where you record your meals and all your exercise programs. 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.
- Second breakfast: protein food, for example yogurt, cottage cheese with fruit.
- Breakfast: proteins with carbohydrates, such as soup, chicken broth.
- Afternoon meal: fruit.
- Dinner: protein, such as meat or fish fillet.
- 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, consume adequate amounts of healthy food and drink water. Your job is to distribute power and cardio loads properly so that the body functions seriously every day but does not overload itself. Let it recover over the weekend. Approximate lesson plan:
- Monday - strength, cardio.
- Tuesday is cardio.
- Wednesday is power.
- Thursday is cardio.
- Friday - strength, cardio.
- Saturday and Sunday are rest.
Fitness program
Are you involved in preparing a step-by-step workout that gives you a gradual weight loss with further consolidation of the result? In this case, use fitness. It is best to exercise 3 times a week every other day for 40-60 minutes. If the schedule does not allow it, or if you have the strength, you can sometimes make adjustments and train twice in a row. On some days you will also need to use cardio training: treadmill, elliptical trainer, cycling. An example of a program for 1 day, which can be the basis:
- Squats - 15 times.
- Lungs with dumbbells in hand - 10 times with each leg.
- Dumbbell is pulled to the belt with one hand - 10 times with each hand.
- Pull-ups - as many as possible.
- Pour lever press - 12 times.
- Stretches.
Strength exercises
The diet and exercise plan for weight loss should include strength training, at least low intensity. Thanks to them, the body becomes more toned and embossed. It is not recommended to combine them with a cardio load. Before exercising, warm up well to make the muscles more elastic. Effective strength exercises - each type of load must be performed 10-20 times 3 sets:
- lunges;
- lifting legs;
- squats:
- push-ups;
- lifting arms to the sides with dumbbells;
- pump the muscles of the press
- leg extension while sitting.
Changing cardio and strength training
A combination of strength and cardio is the perfect solution for weight loss. You can change them both day by day and within a lesson. For example, interval training is a good option, which involves combining both types of activity in a gym visit. In this case, switch between cardio and strength training every 8 minutes. A fully shared workout is great for those who visit the gym very often.
Calculation of the intensity of physical activity
A healthy diet 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 heart rate. The maximum allowable rate is calculated as follows: the number of years is subtracted from 220, for example 220-50 = 170. Moderate intensity of physical activity is 50-70% of the maximum allowable heart rate. At high intensity, this figure is 70-85%.
Slimming training program
A workout in the gym should begin with a warm-up. Spend about 15 minutes on a treadmill, stepper, exercise bike or fitness track. Then you can start pulling on the vertical block, which helps strengthen the muscular cross of the back. The optimal weight for beginner girls is 10-15 kg. Make 3 sets of 12 reps. To train the muscles in the middle of the back, perform a horizontal block pull: weight - 10 kg, 3 sets 10 times. Other exercises for weight loss:
- Classic horizontal dumbbell board. Start with 3 kg - 3 sets of 10 reps.
- Simultaneous bending of arms with dumbbells in standing position. Start with 3 kg - 3 sets of 15 reps.
- Perform leg reduction on a special simulator. Start with 15-20 kg - 2 sets of 20 reps.
- Lift your legs by placing your legs 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 need a treadmill and a spring rope. For 5 minutes you will need to warm up at a leisurely pace to sweat a little and the heart rate has reached 110. During the process, drink fluids (water at room temperature). Then you will have a serious but effective workout that will help you lose weight:
- Run for 3 minutes at an increased pace (heart rate 130-140), then spend 2 minutes on the jump rope. Repeat block.
- Jump rope for 1 minute, then gradually increase your pace over 4 minutes. Repeat.
- For 10 minutes you can switch between acceleration and work at a slow pace.
- Hitch. Run slowly for 3-5 minutes, stretching your glutes, lower back, quads.
Circular
You can also start the process of losing body weight with the help of circuit training. The duration is 15-60 minutes. During this time you need to perform 3-8 cycles consisting of 10-12 exercises where the break should be 2-5 minutes. The distance between the circles should not exceed 2-5 minutes. The classic weight loss program consists of:
- squats;
- push-ups;
- squat down
- jump "starfish";
- press fluctuations;
- skipping rope;
- shuttle race;
- small run.
Crossfit
Crossfit is also great for losing weight if your basic exercises consist of squats, pull-ups, push-ups and jumps. There are many options in this technique, so it is better to resort to the help of a professional trainer to choose the right program. During exercise, a large amount of energy is used, so nutrition should be adequate. It is possible to achieve weight loss with CrossFit in general - at the same time you will pump up quite well. Some exercises:
- Burpee. Sit down with your hands on the floor with your legs touching your chest. Stand up in a supine position and fold your legs. Return to the starting position and jump up.
- Kipping. Regular pull-ups on the horizontal bar to be performed quickly.
- Squat. The exercise is similar to regular squats, but when you lift, you should jump upwards with all your strength.