To speed up the weight loss process, you need to put together a clear plan in which you will put everything on the shelves. 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 for a comprehensive solution to the problem. The work begins by identifying the cause of weight gain and initiating the mechanism of fat burning.
Plan components:
- Motivation.
- Goals.
- Calorie content and nutritional content.
- Diet formulation. Elimination of foods that contribute to weight gain.
- Drinking mode.
- Medical and preventive procedures: massage, body wrap.
- Training program.
The result of the program is weight loss with a tendency to further burn fat. It helps learn to control appetite. It creates good habits and alleviates food addiction. Physical health returns - muscles gain tone, efficiency increases and well-being improves.
Nutrition
Diet is 70% of success in weight loss. Therefore, certain rules must be followed when compiling the program:
- Balanced and varied menu.
- Fractional diet - number of meals - 4-5 times a day at regular intervals.
- The basis of the diet is vegetables.
- Moderate fruit consumption - 1-2 pcs. daily instead of sweets.
- Compliance with the drinking regime.
All harmful products are excluded from the diet: sugar, sweets, sugary drinks, fast food, chips and salty croutons with flavors. Consumption of salt and flour products (loaves, white bread) is limited.
Training Mode
A weight loss plan for the gym should include:
- set of exercises for building the desired muscle groups;
- frequency of teaching;
- intensity;
- duration;
- number of approaches and reps compiled by the coach, break time.
Exercises are selected based on gender, fitness and health. You need to do this regularly, but not every day. The recommended regimen is 3-5 times a week.
Important!Adding sports to your life does not negate general activity. You have to move constantly - walk, climb stairs, wash the floors with your hands, etc. Reducing activity leads to reduced energy consumption and slowing down the weight loss process.
Is it possible to lose extra pounds in 30 days
Losing weight in a month is quite possible. Some people have lost up to 10 pounds of extra pounds in 30 days. But such extreme weight loss is harmful and dangerous to health. Because the results are achieved by starvation diets.
In addition, most of the weight lost is not fat, but water and muscle. During this period, the skin does not have time to shrink, it relaxes and becomes flabby. And the face takes on a tormented look. The general health condition also worsens, irritability and anger appear, constant fatigue. And most importantly, when you return to a normal diet, all the lost pounds come back quickly.
The recommended weight loss rate is 4-5 kg per month. Sometimes you can lose 10 kg without harm. But that is if the initial weight is too much. At this rate, weight loss is achieved by burning fat.
In this case, the skin has time to tighten and the body becomes elastic. The quantities have noticeably disappeared. It improves health, reduces appetite, increases efficiency. There is a desire for further weight loss.
How to lose weight fast
A comprehensive problem-solving approach helps you lose weight fast:
- Reduce calorie intake.
- High water consumption (up to 3 liters per day).
- Regular training.
- Increase household activity.
- Cosmetology procedures.
The basis of food 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. Exercise should be regular. The intensity is chosen taking into account the readiness. 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 take time for household chores. They also need a decent amount of energy.
In the weight loss process, do not underestimate cosmetic procedures. Regular massages, body 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 adequate sleep. You have to go to bed by 11pm. The duration of sleep is at least 7-8 hours.
The most effective accelerated weight loss programs
Accelerated weight loss programs require a lot of strength and energy, because they mean daily intensive training. Such a regime represents stress for the body. Physical activity should be introduced gradually.
"Madness" with Sean Tee
A popular but solid video course that promises a revolution in the body with simple but intense exercise. The program is ideal for those who are ready to squeeze the maximum out of themselves to achieve fast results.
Training with Jillian Michaels
The program promises to lose weight in 30 days. In classes with Gillian sweat flows in streams, but the result after a month is really noticeable. This is one of the most effective weight loss programs at home.
Interesting! You will only train for 20 minutes a day.
Bodyflex
The author of an unusual weight loss method, Greer Childers, claims that proper breathing is enough to lose weight. You have to do this every morning for 15 minutes.
The program is perfect for those who perform intense exercises for various reasons.
Pilox
The version of this workout is a combination of Pilates and kickboxing. No need to train in high speed mode. Weight loss will be followed by fatigue and constant tiredness.
Kundalini yoga
You can find harmony forever only by completely changing your lifestyle, by achieving harmony between body, spirit and mind. The result of kundalini yoga is not the fastest, but it is guaranteed.
Step by step program: weight loss
A well-designed weight loss course helps strengthen the cardiovascular system, burn fat and increase muscle tone.
At home
Universal weight loss program at home. Suitable for both men and women. The lesson begins with a 10-minute warm-up to warm up the muscles and turn the body into work. It ends with a joint to relieve muscle tension, normalize pressure, breathing and pulse.
Exercise set:
- twisting while lying on the floor;
- squats with dumbbells;
- bench press and dead lift;
- falls out and divorces (lying down) with dumbbells;
- push-ups on the back of the bench;
- side step;
- lying legs raised;
- jump rope (5 minutes).
Number of repetitions - 12-20 times, approaches - from 3 to 5
At the gym
The program promotes weight loss and muscle relief. The number of repetitions is 15-20 times, in 2-3 sets.
Monday:
- Cardio - 40 minutes.
- Squat with barbell, Plie.
- Dumbbell attacks.
- Hyperextension.
- Lying, he raises his body, his feet on a Roman chair.
- Cardio - 15 minutes.
Wednesday:
- Cardio.
- Hyperextension.
- Romanian or dead lift.
- Foot abduction in the simulator.
- Dumbbell press.
- Raising your arm with dumbbells on the bench.
- Stretching the arms on the block.
- Oblique turn.
- Raises the body to the floor.
- Cardio - 10 minutes.
Friday:
- Cardio - 20 minutes.
- Leg Press.
- Stretching, bending, adding and extending the legs of the machine.
- Calf and calf breeding.
- Growing dumbbells and presses.
- Cardio - 20 minutes.
Run the training program in the suggested order. If the exercises are strenuous, you can reduce the number of repetitions and approaches. And then add them gradually. Take a break of up to 1 minute between exercises, sets - up to 45 seconds.
How to improve diet and exercise efficiency
To get the most out of your diet and exercise, you need to strictly follow the plan. Track the arrival and consumption of calories. There should always be a deficit. Do not bother with daily intense activities. It is necessary to rest in order for the body to recover and gain strength.
Lais Deleon, Brazilian fitness model
The girl advises you to always have breakfast, eat the dishes you like. The diet should consist of slow carbohydrates, healthy fats and protein foods. Lais argues that the result does not depend on the intensity and duration of training, but on the correct choice of exercises.
Key Findings
The training program can be compiled independently, but it is better to contact an expert. It is more convenient to study in the gym, because there is all the necessary sports equipment. But at home you can create normal training conditions and achieve 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 perseverance and patience, then you will surely manage to lose weight.