Many men and women who try to find the next eating habit for themselves will anticipate the excess weight in advance after finishing weight loss. In order to prevent this, it is important to develop a diet and exercise plan for weight loss-the correct choice of the program will help you effectively adjust your body weight, so the weight will not return to the previous level. As a result of your activities, you will get the result that the adjusted menu and water balance will continue to be maintained in the future, but only if you do not resume your previous eating habits.
What is a weight loss plan
Anyone who wants to get rid of excess weight should know that a weight loss plan is a comprehensive approach that includes a specific training schedule and optimal eating habits. In order to make the figure slim and sporty, a personalized plan must be developed based on the known complex. In order to achieve the desired weight loss effect, you must have a specific action plan, so choose exercise, make a schedule, adjust the menu, and make sure to record the results.
Monthly schedule
How to lose weight within a month and make the correct weight loss schedule? Weight loss nutrition and training programs involve making a specific schedule for a specific period of time (for example, a month). Exercise regularly-it is best to exercise every other day, but not more often. If you increase the intensity of aerobic exercise, aerobic exercise or strength training, your body will not have time to recover. Training time should be at least 45 minus, but not more than 1. 5 hours. In order to start the fat burning process, this is enough.
How to make a plan
Before dieting or attending the gym, create a personalized weight loss program. The outcome of any activity depends to a large extent on clearly set goals and pre-plans to achieve that goal. The weight loss process is no exception. To make an effective plan, you need to:
- Determine the time;
- The number of meals in the water dispenser;
- Clearly consider the meal plan;
- Develop a personal training complex.
How to lose weight in a month
You should design a weight loss plan that can help you lose excess weight in just 30 days, so that the weight loss process does not harm your health. Not too fast, but an effective way to lose weight is to combine some kind of physical exercise with an adjusted menu. Forget about hard exercise and strict eating habits, it is best to follow the following five iron rules:
- Eliminate fried and high-fat foods, white bread, fast food and sweets in your diet.
- Drink up to 1. 5-2 liters of water a day, but not coffee, tea and preserves.
- 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 in the workplace.
In the gym
If you work hard on the simulator, you can also start to lose weight. 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 your muscles, but don't forget to do aerobic exercise-on treadmills, steppers and elliptical machines. Weight loss exercise takes about 1. 5 hours-don’t forget to warm up for 5-10 minutes.
When choosing strength exercises, you should exercise the largest muscle groups: chest, back, and legs. When working with them, you will consume the most energy, which will make you burn more calories. It is recommended to practice 3-4 groups per group. Be sure to stretch after class. It is very important to have good quality sleep, otherwise the quality of sleep will drop to zero. Strength exercises that can help you lose weight include:
- squat
- Bench press
- Chest press
- push ups;
- Bend your arms with a barbell.
At home
Need an effective diet and weight loss exercise program at home? In this case, please pay attention to some exercises. At the same time, don't forget to eat a balanced diet and refuse overeating altogether. Preparation for class is very important, which should include warm-up exercises: bending the body to the left and to the left, jogging briskly in place, etc. In order to make weight loss effective in 4-5 weeks, please choose the best exercise list for 2-3 sets of 10-20 repetitive exercises:
- Classic torso lift;
- Sidebar
- distortion
- Lie on your back and raise your pelvis;
- squat
- Lunge
- Back riding
- rope skipping;
- Kick back and other people.
One month's weight loss meal plan
A healthy regimen can help you burn off excess fat, including at least five light meals:
- Breakfast is the most nutritious meal-you can include yogurt (low-fat), fresh fruit, cereal and oatmeal.
- For lunch, you can make any soup, vegetable salad and rice.
- For dinner, it is best to boil poultry breast with salad/grilled fish and vegetables.
- For snacks, please choose fresh vegetables, apples.
Principles of good nutrition
It is very important to develop a specific weight loss plan. In 3-4 weeks of good activities, such as regular exercise and proper nutrition, you can automate these habits. The process of reducing excess weight not only becomes fast, but also methodical, and the result will eventually be stable. It is recommended to focus on plant-based products and not to forget meat and fish. Principles of good nutrition:
- Snacks.You need to eat 4-5 times a day on average.
- Calorie content. . . The formula is as follows: 0. 9 x required weight (kg) x 24. In this case, it is necessary to consider that part of the calories is used for this or that kind of activity, so you can add hundreds of calories to it.
- BZHU ratio(Protein, fat, carbohydrate). The best choice is a value in the range of 2-2. 5: 0. 8-1: 1. 2-2.
- Service volume.Eat 5-6 times a day to ensure that the serving size does not exceed 250-300 g.
- Water balance.Drink about 2 liters of purified water every day-preferably mineral water.
What to exclude from the diet
It is necessary to start correcting your eating habits. This diet should reduce calories and eliminate food. Using food will increase your weight. At the same time, your daily nutrition should include all the elements necessary for the human body. Only a carefully selected nutritional system can restore weight to normal and eliminate fat in problem areas. Eliminate the following foods from your diet:
- flour;
- Smoked meat
- candy;
- Sweet and carbonated drinks;
- Instant product
- sausage;
- Baked products made from wheat flour.
What food helps to lose weight
Nutritionists suggest that in addition to imposing restrictions on portion size and calorie intake, those who wish to lose weight should also resort to foods that promote weight loss. At the same time, one should not forget that the result depends on the characteristics of weight loss and age. Foods that help in this process include peanuts, pine nuts and walnuts, almonds, apples, figs, grapefruit, pineapple, dried fruits, cabbage, carrots, kefir, etc.
Monthly menu
For boys and girls without proper nutrition, losing weight is very difficult. In this case, even factors such as suitability may not be fully successful. After deciding to make your own menu, remember that meat and fish do not need to be completely excluded from the diet-this is not a diet. Milk, yogurt, and cottage cheese will protect you from calcium deficiency. Create an online diary where you can record your meals and all exercises. As an example of a healthy 1-day diet, you can gradually lose weight with some adjustments:
- Breakfast: fiber containing carbohydrates.
- The second breakfast: protein foods, such as yogurt, cheese with fruits.
- Lunch: protein containing carbohydrates, such as soup, chicken soup.
- Afternoon snack: fruit.
- Dinner: protein, such as meat or fish fillets.
- Evening: cheese or kefir.
Exercise plan
Through a well-planned training process, you can lose excess weight and strengthen your body. When performing this operation, please make sure to consume adequate amounts of healthy food and drinking water. Your task is to properly distribute your strength and heart load so that your body can work normally every working day without overwork. Let it recover on the weekend. Approximate teaching plan:
- Monday-strength, aerobic exercise.
- Aerobic exercise on Tuesday.
- Wednesday is strength.
- Aerobic exercise on Thursday.
- Friday-strength, aerobic exercise.
- Closed on Saturday and Sunday.
Fitness plan
Are you developing step-by-step training to gradually reduce weight and further consolidate the results? In this case, please resort to fitness. It is best to train 3 times a week every other day, each training for 40-60 minutes. If the schedule does not allow or you have the strength, then sometimes you can make adjustments and train twice in a row. On certain days, you must also devote yourself to aerobic training: treadmills, elliptical machines, and bicycles. One-day sample programs can be used as the basis:
- Squat -15 times.
- Dumbbell stabs in the hands-10 times per leg.
- The dumbbells are pulled onto the belt with one hand-10 times with each hand.
- Pull-ups-as much as possible.
- Press the diagonal barbell -12 times.
- Stretching exercises.
Strength exercises
The weight loss diet and exercise plan should include strength training, at least at a low intensity. Thanks to them, the body becomes more toned and embossed. It is not recommended to use them in combination with a heart load. Before exercising, you need to heat up enough to make your muscles more elastic. Effective strength exercises-each type of load must be performed 10 to 20 times in 3 sets:
- Lunge
- Raise your leg;
- Squat:
- push ups;
- Raise your arms to both sides with dumbbells;
- Pump the muscles of the press;
- Stretch your legs while sitting.
Alternate aerobic exercise and strength training
The combination of strength and aerobic exercise is the ideal weight loss solution. You can use them interchangeably every day and in a class. For example, interval training is a good choice. It involves combining two types of activities in one physical exercise. In this case, alternate between aerobic exercise and strength exercise every 8 minutes. Completely separate workouts are suitable for those who often go to the gym.
Calculation of the intensity of physical activity
A healthy diet and weight loss exercise plan requires exercise intensity calculations. One of the solutions to this problem is based on pulse determination. The maximum allowable rate is calculated as follows: subtract the number of years from 220, for example 220-50 = 170. Moderate physical activity is 50-70% of the maximum allowable heart rate. At high intensity, the figure is 70-85%.
Weight loss fitness program
Exercise in the gym should start with warming up. Spend about 15 minutes on a treadmill, stepper, exercise bike or exercise track. After that, you can start pulling the vertical block, which will help strengthen the muscles of the back corset. The best weight for beginners is 10-15 kg. Do 3 sets of 12 reps. To exercise the muscles in the middle of the back, please pull it horizontally: weight -10 kg, three sets, 10 times each time. Other weight loss exercises:
- The classic horizontal dumbbell reproduction. Start with 3 kg-3 groups, 10 reps for each group.
- Stand with dumbbells while bending your arms. Start with 3 kg-3 groups, 15 reps for each group.
- Reposition the legs on a special simulator. Start from 15-20 kg-2 groups, 20 reps per group.
- Put your legs under the cushioned roller on a special machine to raise your legs. Start with 10-15 kg-3 groups, 12 reps per group.
interval
Reducing the interval between heart rhythms is very useful for anyone who likes strength training. The execution time is 30-40 minutes. For this, you will need a treadmill and a skipping rope. Within 5 minutes, you must warm up at a steady rate so that you sweat a little and your pulse has reached 110. During this process, please drink liquid (water at room temperature). After that, you will do serious and effective exercise to help lose weight:
- Run at an increased speed for 3 minutes (heart rate 130-140), and then spend 2 minutes skipping rope. Repeat the block.
- Jump rope for 1 minute, then gradually increase the pace within 4 minutes. repeat.
- Within 10 minutes, alternate between accelerated and slow work.
- hitch. Jog for 3-5 minutes, stretching the buttocks, lower back, and limbs.
round
You can also start the weight loss process with the aid of touring training. The duration is 15-60 minutes. During this time, you need to perform 3-8 cycles, including 10-12 exercises, and the interval between two exercises should be 2-5 minutes. The gap between the circles should not exceed 2-5 minutes. Classic weight loss plans include:
- squat
- push ups;
- Squat down
- Jump "starfish";
- Swings in the press;
- rope skipping;
- Shuttle race
- jogging.
Exercise volume to find
Crossfit can also reduce weight, and its basic exercises include squats, pull-ups, push-ups and high jumps. There are many options for this technique, so it is best to have a professional trainer help select the correct program. During exercise, a lot of energy will be consumed, so proper nutrition should be provided. Generally, using CrossFit can reduce weight-at the same time, your liposuction is very effective. Some exercises:
- Bobby. Place your hands on the floor, your legs touching your chest. Stand in a prone position and fold your legs. Return to the starting position and jump up.
- ipp feet. Need to quickly complete the regular pull-up training on the horizontal bar.
- squat. The exercise is similar to the regular squat, but when lifting, you should go all out.