Many women and men, trying to find the next diet for themselves, anticipate the return of extra weight as soon as it is done. To prevent this, it is important to put together a diet and exercise plan for weight loss - a properly selected program will help you competently adjust your body for weight loss, so that weight does not return to its previous value. . The results you will get thanks to your activities, an adjusted menu and water balance will be maintained in the future, but provided you do not return to your previous diet.
What is a weight loss program
Anyone looking to lose extra pounds should know that a weight loss program is an integrated approach that includes a special training schedule and an optimal diet. In order to make the figure slim and athletic, it is necessary to develop an individual scheme based on a known complex. To achieve the weight loss you need, you need to have a specific plan of action, so choose your workouts, create a schedule, adjust your 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 training programs for weight loss involve developing a specific schedule for a specific period, for example for a month. Make it a routine - it's best 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 training should be reduced at least 45, 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 the gym, create a personalized weight loss routine. The results of any activity depend heavily on clearly defined goals and a pre-made plan to achieve them. The weight loss process is no exception. To make an effective plan, you will need:
- set the time;
- number of food dispensers;
- clearly think of a meal plan;
- develop an individual training complex.
How to lose weight in a month
A weight loss plan that will help you lose extra weight in just 30 days should be designed so that the weight loss process does not endanger your health. Not very fast, but an effective weight loss method involves a combination of certain physical activities with a customized menu. Forget about tiring workouts and strict diets, it's better to follow these 5 iron rules:
- Remove fried and fatty foods, white bread, fast food, sugary foods from food.
- 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 - just enjoy the process.
- Don't forget to move more - don't sit at work.
At the gym
You can also start the weight loss process if you work hard on 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 muscle tone, but do not forget about cardio training - do it on a treadmill, stepper, elliptical trainer. Weight loss exercises take about 1. 5 hours - do not forget to warm up for 5-10 minutes.
When choosing strength training, you need to work on the largest muscle groups: chest, back, legs. When working with them, the maximum energy is spent, which will allow you to burn more calories. It is recommended to do each exercise in 3-4 sets. Make sure to stretch after class. It is very important to have quality sleep, without which your performance will drop to zero. Strength training that can help you lose weight include:
- squat;
- bench press;
- bench press from the chest;
- push-ups;
- flexion of the arm with a barbell and others.
At home
Need an effective diet and weight loss workout plan at home? In this case, pay attention to several exercises. At the same time, do not forget about a balanced diet and complete refusal to overeat. Preparation for classes is very important, which should include warm-up exercises: body bending right and left, light jogging on the spot, and so on. In order for weight loss in 4-5 weeks to be effective, choose a list of optimal exercises that need to be done for 10-20 repetitions in 2-3 sets:
- classic torso lift;
- side bar;
- rotate;
- lifting the pelvis in a supine position;
- squat;
- lunge;
- climb back up;
- jumping rope;
- counter-kicks and more.
A month-long weight loss meal plan
A healthy regimen that can help you burn excess fat includes at least 5 snacks:
- Breakfast is the most nutritious food - 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 poultry breast with salad / grilled fish with vegetables.
- For snacks, choose fresh vegetables, apples.
Principles of good nutrition
It is very important to develop a specific plan for losing weight. Within 3-4 weeks of well-done activity, such as regular exercise and proper nutrition, you can manifest this habit automatically. The process of losing excess weight will not only be fast, but also regular, and the results will eventually be stable. It is advisable to focus on plant-based products, not forgetting about meat and fish. Principles of good nutrition:
- Fractional food.You need to eat an average of 4-5 times a day.
- 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 a portion of the calories is spent on this or that activity, therefore several hundred kcal can be added to the resulting figure.
- BZHU ratio(protein, fat, carbohydrates). The best choice 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 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 fixing your diet, which should be low in calories, by eliminating foods, the use of which will increase your weight. At the same time, your daily nutrition should include all the elements your body needs. Only a well-selected nutritional system will help to return to normal weight and get rid of fat in problem areas. Eliminate the following foods from your diet:
- flour;
- smoked meat;
- confectionery;
- sweet and carbonated drinks;
- instant product;
- Sausage;
- bakery products made from wheat flour.
What foods contribute to weight loss
Nutritionists recommend that those who wish to lose weight, in addition to imposing restrictions on portion sizes and calorie intake, use foods that promote weight loss. At the same time, one should not forget that the result depends on the characteristics of the body losing weight and on his age. Foods that aid in this process include peanuts, pine nuts and walnuts, almonds, apples, figs, grapefruit, pineapples, dried fruits, cabbage, carrots, kefir and several others.
Monthly menu
Losing weight for girls and boys without proper nutrition is very difficult. Even a factor like fitness might not be completely successful in this case. Having decided to make your own menu, remember that meat and fish need not be completely excluded from the diet - this is not a diet. Milk, yogurt, cottage cheese will save you from calcium deficiency. Keep an online diary where you record your meals and all your workouts. An example of a 1-day healthy diet that you can take as an example and use it to lose weight over time with a few adjustments:
- Breakfast: fiber with carbohydrates.
- Second breakfast: protein foods, eg yogurt, cottage cheese with fruit.
- Lunch: protein with carbohydrates, eg soup, chicken stock.
- Afternoon snack: fruit.
- Dinner: protein, such as meat or fish fillets.
- In the evening: cottage cheese or kefir.
Exercise plan
You can lose extra weight and strengthen your body by having a well-planned training process. When doing this, make sure to eat healthy foods and drink enough water. Your job is to properly distribute the power and cardio load so that your body works seriously every workday, but doesn't overexert yourself. Let it recover over the weekend. Approximate lesson plans:
- Monday - strength, cardio.
- Tuesday is cardio workout.
- Wednesday is power.
- Thursday is cardio workout.
- Friday - strength, cardio.
- Saturday and Sunday are breaks.
Fitness program
Are you involved in putting together a step-by-step training that will provide you with gradual weight loss with further consolidation results? In this case, use fitness. It is best to practice 3 times a week every other 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 certain days, you should also devote yourself to cardio training: treadmill, elliptical trainer, bicycle. Example program for 1 day, which can be the basis:
- Squats - 15 times.
- Lungs with dumbbells in hands - 10 times with each leg.
- Pull the dumbbell to the belt with one hand - 10 times with each hand.
- Pull-ups - as much as possible.
- Incline barbell press - 12 times.
- Stretch.
Strength training
Diet and exercise plans for weight loss should include strength training, at least at a low intensity. Thanks to them, the body will become firmer and arise. It is not recommended to combine it with cardio weights. Before exercising, you need to warm up well so that the muscles are more elastic. Effective strength training - each type of load should be performed 10-20 times 3 sets:
- lunge;
- raised legs;
- squat:
- push ups;
- raising the arms to the side with dumbbells;
- pumping up the press muscles;
- leg extensions while sitting.
Alternate cardio and strength training
The combination of strength and cardio is the perfect weight loss solution. You can change both day by day and in one lesson. For example, interval training is a good choice, which involves combining both types of activity on one gym visit. In this case, alternate between cardio and strength training every 8 minutes. Split exercises are completely suitable for those who frequent the gym.
Calculation of the intensity of physical activity
A healthy exercise plan for eating and weight loss requires a calculation of the intensity of the exercise. One of the ways to solve this problem is based on the determination of the pulse. The maximum allowable rate is calculated as follows: number of years minus 220, for example, 220-50 = 170. The intensity of moderate physical activity is 50-70% of the maximum allowable heart rate. At high intensity, this figure reaches 70-85%.
Slimming exercise scheme
Exercises in the gym should start with a warm-up. Spend about 15 minutes on the treadmill, stepper, exercise bike, or fitness track. After that, you can start pulling the vertical blocks, which will help strengthen the back muscle girdle. The optimal weight for beginner girls is 10-15 kg. Do 3 sets of 12 reps. To work the middle muscles of the back, perform a horizontal block pull: weight - 10 kg, 3 sets of 10 times. Other exercises for weight loss:
- Classic dumbbell breeding. Start with 3 kg - 3 sets of 10 reps.
- Bend your arms simultaneously with the dumbbells in a standing position. Start with 3kg - 3 sets of 15 reps.
- Perform leg reduction on a special simulator. Start with 15-20 kg - 2 sets of 20 reps.
- Lift your feet by placing your feet under the soft rollers on a special machine. Start with 10-15 kg - 3 sets of 12 reps.
Hose
Volume reduction interval cardio is great for anyone who prefers strength training. Implementation time 30-40 minutes. For this activity you will need a treadmill and jumping rope. For 5 minutes you should warm up at a calm pace so that you sweat a little, and the pulse has reached 110. In the process, drink liquids (water at room temperature). After that, you will undergo serious but effective exercises that help you lose weight:
- Run for 3 minutes at an increased pace (heart rate 130-140), then spend 2 minutes jumping rope. Repeat blocks.
- Jump rope for 1 minute, then increase your speed gradually over 4 minutes. Reset.
- For 10 minutes, alternate between accelerating and working at slow speed.
- Hitch. Run slowly for 3-5 minutes, stretching your glutes, lower back, quadriceps.
Round
You can also start the weight loss process with the help of circuit training. Duration 15-60 minutes. During this time, you need to do 3-8 cycles, consisting of 10-12 exercises, the rest of which should be 2-5 minutes. The distance between the circles should not exceed 2-5 minutes. The classic weight loss program consists of:
- squat;
- push-ups;
- squat;
- jump "starfish";
- swing press;
- jumping rope;
- shuttle race;
- little jogging.
Crossfit
Crossfit is also great for weight loss, the basic workout consists 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 expended, so nutrition must be appropriate. It is possible to achieve weight loss with CrossFit in general - at the same time you will pump quite well. Several exercises:
- Burpees. Sit with your hands on the floor with your feet touching your chest. Stand on your stomach and fold your legs. Return to starting position and jump.
- Kipping. Regular pull-ups on the horizontal bar that need to be done quickly.
- Squat down. This exercise is similar to regular squats, but when you lift you have to jump up with all your strength.