Many women and men, trying to find the next diet for themselves, anticipate the return of extra pounds soon after its completion. To prevent this, it is important to put together a diet and weight loss training plan - a properly chosen program will help you competently adjust your body to weight loss, as a result of which the weight will not return to its previous value. The result you will achieve thanks to your activity, customized menu and water balance will still be maintained 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 training schedule and optimal diet. In order for the figure to be slender 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, so choose 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? A diet and weight loss training program involves making a specific schedule for a specific period, for example for a month. Make an exercise routine - it’s best to do this every other day, but not more often. If you increase the intensity of cardio, aerobic training or strength training, your body will not have time to recover. The duration of training should be at least 45 minutes, but not longer than 1. 5 hours. This is enough to start the process of burning fat.
How to make a plan
Before you embark on a heavy diet or join a gym, create a personalized weight loss routine. The outcome of any activity largely depends on a clearly set goal and a pre-designed plan to achieve it. The weight loss process is no exception. To create an effective plan, you will need:
- determine the time;
- number of meals in the dispenser;
- think clearly about the meal plan;
- develop an individual training complex.
How to lose weight in a month
A weight loss plan that will help you lose extra pounds in just 30 days should be designed so that the weight loss procedure does not harm your health. Not too fast, but an effective weight loss method involves combining a certain physical activity with a customized menu. Forget exhausting workouts and a strict diet, it is better to follow these 5 iron rules:
- Exclude from the diet fried and fatty foods, white bread, fast food, sweets.
- 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 around 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 your muscles, but don't forget about cardio training - do it on a treadmill, step, elliptical trainer. Weight loss training should last about 1, 5 hours - do not forget to warm up for 5-10 minutes.
When choosing strength exercises you should exercise the largest muscle groups: chest, back, legs. When you work with them, maximum energy is expended, which will allow you to burn more calories. It is recommended to do each exercise in 3-4 sets. Be sure to stretch after class. It is very important to have quality sleep, without it your performance will drop to zero. Strength exercises that can help you lose weight include:
- squats;
- bench press;
- chest bench;
- push-ups;
- bending arms with weights and more.
At home
Need an effective training plan for dieting and weight loss 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. Preparing for classes is very important, which should include warm-up exercises: bending the body to the right and left, running lightly in place, and so on. To lose weight effectively, choose the optimal list of exercises to be performed for 10-20 repetitions in 2-3 sets:
- classic torso lifters;
- sidebar;
- twisting;
- lifting the pelvis in a supine position;
- squats;
- outbursts;
- riding backwards;
- jump rope;
- strikes back and others.
Weight loss meal plan for a month
A healthy diet that can help you burn excess fat includes at least 5 light meals:
- Breakfast is a very nutritious meal - you can include yogurt (non-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 / roasted fish with vegetables.
- For snacks, choose fresh vegetables, apples.
Principles of good nutrition
It is very important to develop a special weight loss plan. For 3-4 weeks of well-performed activities, such as regular exercise and proper nutrition, you can bring these habits to automatism. The process of reducing excess weight will become not only fast, but also orderly, and the result will ultimately be stable. It is recommended to focus on plant products, not forgetting meat and fish. Principles of good nutrition:
- Partial food.It should be eaten 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 part of the calories are expended on this or that activity, so you can add a few hundred kcal 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 amount.Eating 5-6 times a day, make sure that the portion size does not exceed 250-300 g.
- Water balance.Drink about 2 liters of clean water a day - preferably mineral.
What to exclude from the diet
It is necessary to start the correction of the diet, which should become low-calorie, excluding foods whose use will increase weight. At the same time, your daily diet should contain all the elements necessary for the body. Only a well-chosen dietary system will help restore weight to normal and get rid of fat in problem areas. Eliminate the following foods from your diet:
- flour;
- smoked meat;
- confectionery;
- sweet and carbonated drinks;
- instant products;
- sausages;
- wheat flour bakery products.
What foods contribute to weight loss
Nutritionists recommend that those who want to lose weight, in addition to imposing restrictions on the amount of meals and calorie intake, resort to foods that promote weight loss. At the same time, it should not be forgotten that the result depends on both the characteristics of the body that is losing weight and its age. Foods that help in the process include peanuts, pine nuts and walnuts, almonds, apples, figs, grapefruit, pineapple, dried fruits, cabbage, carrots, kefir and some others.
Monthly menu
Losing weight for girls and boys without proper nutrition is very difficult. Even such a factor as fitness in this case may not be completely successful. When deciding to compile a menu yourself, 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 a diary in which you will record your meals and all your workouts. An example of a healthy one-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 foods, for example, yogurt, cottage cheese with fruit.
- Lunch: proteins with carbohydrates, for example, soup, chicken soup.
- Afternoon snack: fruit.
- Dinner: proteins, for example, meat or fish fillets.
- 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 you do this, ingest sufficient amounts of healthy food and drink water. Your task is to properly distribute strength and cardio load so that the body works seriously every working day, but not to overdo it. Leave to recover over the weekend. Approximate lesson plan:
- Monday - strength, cardio.
- Tuesday is cardio.
- Wednesday is strength.
- Thursday is cardio.
- Friday - strength, cardio.
- Saturday and Sunday are holidays.
Fitness program
Are you engaged in putting together a step-by-step workout that will allow you to gradually lose weight while further consolidating your results? 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 doesn’t allow or you have the strength, then sometimes you can make adjustments and train twice in a row. Sometimes you will have to dedicate yourself to cardio training: treadmill, elliptical trainer, bicycle. Example of a program for 1 day, which can become the basis:
- Squats - 15 times.
- Steps with dumbbells in hand - 10 times with each leg.
- Pull the dumbbell with one hand for the belt - 10 times with each hand.
- Pulling - as much as possible.
- Weight press with inclination - 12 times.
- Stretching.
Strength exercises
A diet and exercise plan for weight loss should include strength training, at least low intensity. Thanks to them, the body will become tighter and more relief. Combining them with cardio is not recommended. Before exercising, you need to warm up well to make your muscles more elastic. Effective strength exercises - each type of load must be performed 10-20 times in 3 series:
- outbursts;
- lifting the legs;
- squats:
- push-ups;
- lifting arms from the side with dumbbells;
- pumping the press muscles;
- leg extension while sitting.
Alternating cardio and strength training
The combination of strength and cardio fire is the perfect solution for weight loss. You can alternate them from day to day and within 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 exercises every 8 minutes. A fully split workout is suitable for those who visit the gym very often.
Calculation of physical activity intensity
An exercise plan for a healthy diet and weight loss requires a calculation of exercise intensity. One way to solve this problem is based on determining 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%.
Exercise scheme for weight loss
Training in the gym should start 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 muscular corset of the back. The optimal weight for beginner girls is 10-15 kg. Do 3 sets of 12 reps each. To work out the muscles of the middle back, perform horizontal pulling of blocks: weight - 10 kg, 3 sets of 10 times. Other weight loss exercises:
- Classic dumbbell farming. Start with 3 kg - 3 sets of 10 repetitions.
- Simultaneous bending of the arms with dumbbells in a standing position. Start with 3 kg - 3 sets of 15 repetitions.
- Reduce your legs on a special simulator. Start with 15-20 kg - 2 sets of 20 repetitions.
- Raise your legs by placing your feet under the padded roller on a special machine. Start with 10-15 kg - 3 sets of 12 reps.
Interval
The cardio volume reduction interval is great for all those who prefer strength training. Execution time is 30-40 minutes. For this activity you will need a treadmill and a jump rope. In 5 minutes you will need to warm up at a leisurely pace to sweat a little and your heart rate has reached 110. In the process, drink fluids (room temperature water). After that you will have a serious but effective workout that helps to lose weight:
- Run for 3 minutes at an accelerated pace (pulse 130-140), then dedicate 2 minutes to the jump. Repeat the blockade.
- Jump rope for 1 minute, then gradually increase the pace over 4 minutes. Repeat.
- Alternate acceleration for 10 minutes and work at a slow pace.
- Hitch. Run slowly for 3-5 minutes, stretch the gluteus, lower back, four-legged.
Circular
You can also start the weight loss process with the help of circuit training. Its duration is 15-60 minutes. During this time you need to perform 3-8 cycles, consisting of 10-12 exercises, a break between which should be 2-5 minutes. The distance between the circles should not be longer than 2-5 minutes. The classic weight loss program consists of:
- squats;
- push-ups;
- squatting;
- jumping "starfish";
- swing presses;
- jump rope;
- shuttle race;
- little jogging.
Crossfit
Crossfit is also great for weight loss, whose basic exercises consist of squats, sit-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. A large amount of energy is expended during exercise, so the diet should be adequate. It is generally possible to achieve weight loss with CrossFit - you will be pumping pretty well at the same time. Some exercises:
- Burpee. Sit with your hands on the floor with your feet touching your chest. Stand in a supine position and fold your legs. Return to starting position and jump up.
- Kipping. Regular pulls on the horizontal bar that need to be done quickly.
- Squat. The exercise is similar to the usual squats, but when lifting you should jump up with all your strength.