To speed up the process of losing weight, you need to draw up a clear plan where everything will be sorted out. Setting specific goals and describing how to achieve them. They greatly simplify the task and set you up for victory. The weight loss program must be followed for at least a month.
What is a weight loss program
The weight loss program is designed to comprehensively solve the problem.The work begins with identifying the causes of weight gain and launching the fat burning mechanism.
Components of the plan:
- Motivation.
- Goals.
- Caloric content and fractional nutrition.
- Diet preparation.Eliminating foods that contribute to weight gain.
- Drinking regime.
- Therapeutic and preventive procedures: massage, wraps.
- Training program.
The result of the program is a decrease in body weight with a tendency to further fat burning.Helps you learn to control your appetite.Forms healthy habits and relieves dependence on food.Physical health is restored - muscles become toned, performance increases, and well-being improves.
Nutrition
Nutrition is 70% of weight loss success.Therefore, when drawing up a program, you must follow certain rules:
- Balanced and varied menu.
- Fractional nutrition - the number of meals - 4-5 times a day at regular intervals.
- The basis of the diet is vegetables.
- Moderate consumption of fruits – 1-2 pcs.per day instead of sweets.
- Compliance with drinking regime.
All harmful foods are excluded from the diet: sugar, confectionery, sweet drinks, fast food, chips and salty crackers with flavors.The consumption of salt and flour products (long loaves, white bread) is limited.
Training mode
A weight loss plan at the gym should include:
- a set of exercises to work the desired muscle groups;
- frequency of classes;
- intensity;
- duration;
- number of approaches and repetitions compiled by the coach, break time.
Exercises are selected depending on gender, level of training and health status.You need to exercise regularly, but not every day.The recommended regimen is 3-5 times a week.
Important!Adding sports to your life does not replace overall activity.You need to constantly move - walk, climb stairs, wash floors with your hands, etc.Reducing activity leads to lower energy costs and a slower weight loss process.
Is it possible to lose extra pounds in 30 days?
Losing weight in a month is quite possible.Some people lost up to 10 kg of excess weight in 30 days.But such extreme weight loss is harmful and dangerous to health.Since results are achieved through starvation diets.
In addition, most of the weight lost is not fat at all, but water and muscle.During this period, the skin does not have time to contract, it sags and becomes flabby.And the face takes on a haggard appearance.General health also worsens, irritability and anger appear, and constant fatigue appears.And the main thing is that when you return to a normal diet, all the lost kilograms quickly come back.
The recommended rate of weight loss is 4-5 kg per month.Sometimes you can lose 10 kg without harm.But this is if the initial weight is too large.At this rate, weight loss is achieved precisely by burning fat.
At the same time, the skin has time to shrink, and the body becomes elastic.Volumes are noticeably decreasing.Well-being improves, appetite decreases, performance increases.There is a desire to lose weight further.
How to lose weight quickly
An integrated approach to solving the problem helps you lose weight quickly:
- Reducing caloric intake.
- Large water consumption (up to 3 liters per day).
- Regular training.
- Increased household activity.
- Cosmetology procedures.
The basis of nutrition should be vegetables, cereals and protein products: meat, fish, eggs.Be sure to drink plenty of water.It cleanses the intestines, removes toxins and reduces appetite. Training should be regular.The intensity is selected taking into account preparedness.But it is better to give preference to a moderate pace so as not to exhaust the body.Even after training, you need to be active: walk more, do not shirk from household chores.They also require decent energy consumption.
In the process of losing weight, do not underestimate cosmetic procedures.Regular massage, wraps and going to the sauna help remove excess fluid from the body and improve the structure of the skin.
Important!Rapid weight loss is impossible without proper sleep.You need to go to bed before 11 pm.Sleep duration is at least 7-8 hours.
The most effective programs to lose weight at an accelerated pace
Accelerated weight loss programs require a lot of strength and energy, since they involve intense daily training.This regime is stressful for the body.Physical activity should be introduced gradually.
"Insanity" with Shaun T
A popular but tough video course that promises a radical change in the body with the help of simple but very intense exercises.The program is ideal for those who are ready to squeeze the maximum out of themselves in order to get quick results.
Workout with Jillian Michaels
The program promises weight loss in 30 days.During classes with Gillian, sweat flows in streams, but after a month the results are really noticeable.This is one of the most effective weight loss programs at home.
Interesting!You only have to spend 20 minutes a day training.
Bodyflex
The author of an unusual weight loss method, Greer Childers, claims that proper breathing is enough to lose weight.You need to exercise every morning for 15 minutes.
The program is perfect for those who, for various reasons, perform intense exercise.
Pilox
A version of this type of workout is a combination of Pilates and kickboxing.There is no need to practice at speed here.Weight loss occurs gradually, without stress to the body.
Kundalini yoga
You can achieve harmony forever only by completely changing your lifestyle, achieving harmony between body, spirit and mind.The results from kundalini yoga are not the fastest, but guaranteed.
Step-by-step program: losing weight
A well-designed weight loss course helps strengthen the cardiovascular system, burn fat and increase muscle tone.
At home
A universal program for home weight loss.Suitable for both men and women.The lesson begins with a 10-minute warm-up to warm up the muscles and get the body working.It ends with a cool-down to relieve muscle tension, normalize blood pressure, breathing and pulse.
Set of exercises:
- twisting while lying on the floor;
- squats with dumbbells;
- bench press and row (incline) of dumbbells;
- lunges and fly-ups (lying down) with dumbbells;
- bench push-ups from behind;
- side lunges;
- lying leg raises;
- jumping rope (5 minutes).
Number of repetitions – 12-20 times, approaches – from 3 to 5
In the gym
The program promotes weight loss and the formation of muscle relief.Number of repetitions – 15-20 times, in 2-3 approaches.
Monday:
- Cardio – 40 minutes.
- Squats with a barbell, plie.
- Lunges with dumbbells.
- Hyperextension.
- Raising the body and legs on a Roman chair in a lying position.
- Cardio – 15 minutes.
Wednesday:
- Cardio.
- Hyperextension.
- Romanian or deadlift.
- Leg abduction in the simulator.
- Dumbbell bench press.
- Raising arms with dumbbells on a bench.
- Extension of arms on a block.
- Oblique twist.
- Body lifts on the floor.
- Cardio – 10 minutes.
Friday:
- Cardio – 20 minutes.
- Leg press.
- Extension, flexion, abduction and extension of legs on the simulator.
- Calf and calf raises.
- Seated dumbbell raises and presses.
- Cardio – 20 minutes.
Carry out the training program in the suggested sequence.If the exercises are difficult, you can reduce the number of repetitions and approaches.And then add them gradually.Take a break of up to 1 minute between exercises, and up to 45 seconds between sets.
How to Improve Your Diet and Exercise Efficiency
To get the maximum effect from nutrition and training, you must strictly follow the plan.Monitor your calorie intake and expenditure.There must always be a shortage.Do not torture yourself with daily intense exercise.It is necessary to rest so that the body recovers and gains strength.
Lais Deleon, Brazilian fitness model
The girl advises to always have breakfast, eat dishes that you like.The diet should consist of slow carbohydrates, healthy fats and protein foods.Lais claims that the result does not depend on the intensity and duration of training, but on the correct selection of exercises.
Key Findings
You can create a training program yourself, but it is better to consult a specialist.It is more convenient to exercise in the gym, as there is all the necessary sports equipment.But at home you can create normal conditions for training and get the desired result.
The main thing in achieving the goal:
- Motivation.
- Discipline.
- Strict adherence to the plan.
You should never despair.The results are not immediately visible.If you show persistence and patience, you will definitely be able to lose weight.