Many women and men, trying to find the next diet for themselves, anticipate in advance the return of extra pounds soon after its completion. In order to prevent this, it is important to draw up a diet and workout plan for weight loss - a properly selected program will help you competently tune your body for weight loss, as a result of which the weight will not return to its previous value. The result that you will achieve thanks to your activity, the adjusted menu and water balance will continue to hold in the future, but provided 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 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 must have a specific plan of action, 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 the development of a specific schedule for a specific period, for example, for a month. Make 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 training should be at least 45 minus, but not more than 1. 5 hours. In order to start the process of burning fat, 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 result of any activity depends to a large extent on a clearly set goal and a pre-made plan for achieving it. The weight loss process is no exception. To create an effective plan, you will need:
- determine the timing;
- dispenser number of meals;
- clearly think over a meal plan;
- develop an individual training complex.
How to lose weight in a month
A weight loss plan that will help you lose those extra pounds in just 30 days should 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 a combination of a certain physical activity with an adjusted menu. Forget grueling workouts and strict diets, it is better 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 that you are losing weight - just enjoy the process.
- Do not forget to move more - do not sit up at the workplace.
In the gym
You can also start the process of losing weight 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 muscles, but do not forget about cardio training - do it on a treadmill, stepper, elliptical trainer. Weight loss workout should take about 1. 5 hours - 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. When working with them, maximum energy is spent, which will allow you to burn more calories. It is advisable to do each exercise 3-4 approaches. 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;
- bench press from the chest;
- pushups;
- flexion of the arms with a 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 a complete rejection of overeating. Preparation for classes is very important, which should include warm-up exercises: body bends to the right and left, light jogging in place, and so on. For weight loss in 4-5 weeks to be effective, choose the optimal list of exercises that you need to do for 10-20 repetitions in 2-3 sets:
- classic torso lifts;
- side bar;
- twisting;
- lifting the pelvis in a supine position;
- squats;
- lunges;
- back riding;
- jumping rope;
- kicks back and others.
Weight loss meal plan for a month
A healthy regimen that can help you burn off 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 plan for weight loss. In 3-4 weeks of well-executed activities, such as regular exercise and proper nutrition, you can bring these habits to automaticity. The very process of reducing excess weight will become not only quick, but also orderly, and the result will ultimately be stable. It is recommended to focus on plant-based products, not forgetting about meat and fish. The principles of good nutrition:
- Fractional food.You need to eat on average 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 one or another activity, therefore, several hundred kcal can be added to the 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 volume.Eating 5-6 times a day, make sure that the portion size is no 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
It is necessary to start correcting your diet, which should become low-calorie, with the exclusion of foods, the use of which will increase your weight. At the same time, your daily nutrition should include all the elements necessary for the body. Only a well-chosen nutritional 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;
- instant products;
- sausages;
- bakery products made from wheat flour.
What foods contribute to weight loss
Nutritionists recommend that those wishing to reduce weight, in addition to imposing restrictions on the amount of servings and calorie intake, to resort to foods that promote weight loss. It should not be forgotten that the result depends both on the characteristics of the body losing weight and on its age. Foods that help in the process include peanuts, pine and walnuts, almonds, apples, figs, grapefruit, pineapple, dried fruits, 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. Having decided to compose 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 where you will record your meals and all your workouts. 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 foods, for example, yogurt, cottage cheese with fruits.
- Lunch: proteins with carbohydrates, for example, soup, chicken broth.
- Afternoon snack: fruits.
- Dinner: protein, for example, meat or fish fillets.
- At night: cottage cheese or kefir.
Workout plan
You can lose extra pounds and strengthen your body by resorting to a well-planned training process. When doing this, be sure to consume adequate amounts of healthy food and drink water. Your task is to properly distribute power and cardio loads so that the body works seriously every weekday, but does not overexert itself. Allow it to 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 engaged in drawing up a step-by-step training that will provide you with 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 adjustments and train twice in a row. On some days, you have to devote to cardio training: treadmill, elliptical trainer, bike. An example program for 1 day, which can become the basis:
- Squats - 15 times.
- Lunges with dumbbells in hand - 10 times with each leg.
- Dumbbell pull to the belt with one hand - 10 times with each hand.
- Pull-ups - as many as possible.
- Incline barbell press - 12 times.
- Stretching.
Strength exercises
The diet and workout plan for weight loss should include strength training, at least at low intensity. Thanks to them, the body will become more toned and embossed. Combining them with a cardio load is not recommended. Before exercising, you need to 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;
- raising arms to the sides with dumbbells;
- pumping the muscles of the press;
- leg extension while sitting.
Alternating cardio and strength training
A combination of strength and cardio is the perfect weight loss solution. You can alternate them both day by day and within one lesson. For example, interval training is a good option, which involves combining both types of activity 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 the intensity of physical activity
A healthy eating and weight loss workout plan requires an exercise intensity calculation. One of the ways to solve this problem is based on the determination of the pulse. The maximum permissible 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 workout scheme
A workout in the gym should begin with a warm-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. To work out the muscles of the middle of the back, perform a horizontal block pull: weight - 10 kg, 3 sets of 10 times. Other exercises for weight loss:
- Classic lying dumbbell breeding. 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.
- Perform leg reduction on a special simulator. Start with 15-20 kg - 2 sets of 20 reps.
- Raise your legs by placing your legs under a padded roller on a special trainer. Start with 10-15 kg - 3 sets of 12 reps.
Interval
Interval cardio volume reduction is great for anyone who has a preference for strength training. The execution time is 30-40 minutes. For this activity you will need a treadmill and a jump rope. For 5 minutes you will have to warm up at a calm pace in order to sweat a little, and the pulse has reached 110. In the process, drink liquid (water at room temperature). After that, you will have a serious but effective workout that helps in losing weight:
- Run for 3 minutes at an increased pace (heart rate 130-140), then devote 2 minutes to jumping rope. Repeat block.
- Jump rope for 1 minute, then gradually increase your pace over 4 minutes. Repeat.
- For 10 minutes, alternate between acceleration and work at a slow pace.
- Hitch. Run slowly for 3-5 minutes, stretch your glutes, 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 time, you need to perform 3-8 cycles, consisting of 10-12 exercises, the break between which 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;
- crouching down;
- jumping "starfish";
- swings of the press;
- jumping rope;
- shuttle race;
- small jogging.
Crossfit
Crossfit is also great for losing weight, the basic exercises of which consist of squats, pull-ups, push-ups and jumps. There are a lot of options in this technique, so it is better to resort to the help of a professional trainer to choose a suitable program. During training, a large amount of energy is expended, therefore, the nutrition must be appropriate. 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 lying position and fold your legs. Return to the starting position and jump up.
- Kipping. Regular pull-ups on the horizontal bar that need to be done quickly.
- Squat. The exercise is similar to regular squats, but when lifting, you should jump upward with all your might.