To speed up the weight loss process, you need to come up with a clear plan, where to put everything on the shelves. Set specific goals and describe how to achieve them. They greatly simplify the task and prepare you for victory. The weight loss program should 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 with the identification of the causes of weight gain and the initiation of the fat-burning mechanism.
Plan components:
- Motivation.
- Objectives.
- Caloric content and nutritional fraction.
- Diet formulation. Elimination of foods that contribute to weight gain.
- Drinking regime.
- Medical and preventive procedures: massage, body wrap.
- Training program.
The result of the program is a decrease in body weight with a tendency to burn more fat. Helps learn to control appetite. Form healthy habits and alleviate food addiction. Physical health is restored: muscles tone, increase efficiency and improve well-being.
Nutrition
Nutrition is 70% of weight loss success. Therefore, when compiling a program, certain rules must be observed:
- 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 fruit consumption - 1-2 pcs. a day instead of sweets.
- Compliance with the drinking regime.
All harmful products are excluded from the diet: sugar, confectionery, sugary drinks, fast food, chips and salty flavored croutons. The consumption of salt and flour products (breads, white bread) is limited.
Training mode
The gym's weight loss plan should include:
- a set of exercises to exercise the desired muscle groups;
- frequency of classes;
- intensity;
- duration;
- the number of approaches and repetitions compiled by the trainer, rest time.
The exercises are selected according to gender, physical condition and health. You should do it 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 need to constantly move: walking, climbing stairs, washing floors with your hands, etc. Reducing activity leads to a decrease in energy consumption and a slowdown in the 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 the results are achieved through starvation diets.
Also, most of the weight lost is not fat, but water and muscle. During this period, the skin does not have time to contract, it sags and becomes saggy. And the face takes on a haggard look. The general state of health also deteriorates, irritability and anger appear, constant fatigue. And most importantly, when you return to normal nutrition, all the lost kilograms quickly return.
The recommended rate of weight loss is 4-5 kg per month. Sometimes you can lose weight by 10 kg without harm. But this is if the starting weight is too great. At this rate, weight loss is achieved precisely by burning fat.
In this case, the skin has time to contract and the body becomes elastic. Volumes have notably disappeared. Improves health, decreases appetite, increases efficiency. There is a desire to continue losing weight.
How to lose weight fast
A comprehensive approach to solving the problem helps you lose weight quickly:
- Reduce calorie intake.
- Large water consumption (up to 3 liters per day).
- Regular training.
- Increase in family activity.
- Cosmetology Procedures.
The basis of the diet should be vegetables, cereals and protein products: meat, fish, eggs. Make sure you drink enough water. Cleanses the intestines, eliminates toxins and reduces appetite. Exercise should be regular. The intensity is selected taking into account the preparation. 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, don't take time off from housework. They also require a good amount of energy.
Cosmetic procedures should not be underestimated in the process of losing weight. Regular massages, body wraps, and a sauna session help remove excess fluid from the body and improve the structure of the skin.
Important!It is impossible to lose weight quickly without getting enough sleep. You have to go to bed until 11 at night. The duration of sleep is at least 7-8 hours.
The most effective programs to lose weight at an accelerated rate
Fast-paced weight loss programs require a lot of strength and energy as they mean intense daily workouts. Such a regimen is stress for the body. Physical activity should be introduced gradually.
"Insanity" with Sean Tee
A popular but challenging video course that promises to revolutionize your body with a simple yet intense exercise. The program is ideal for those who are willing to push themselves to the max for quick results.
Training with Jillian Michaels
The program promises to lose weight in 30 days. In the classes with Gillian, the sweat flows, but the result after a month is really remarkable. This is one of the most effective home weight loss programs.
Interesting! You have to spend only 20 minutes a day training.
Bodyflex
The author of an unusual weight loss method, Greer Childers, claims that breathing properly is enough to lose weight. She should do it every morning for 15 minutes.
The program is perfect for those who, for various reasons, perform intense exercise.
Pilox
The version of this workout is a combination of Pilates and kickboxing. No need to train in high speed mode. Weight loss is gradual, without stress to the body.
Kundalini Yoga
You can find harmony forever only if you completely change your lifestyle, achieving harmony between body, spirit and mind. The result of kundalini yoga is not the fastest, but it is guaranteed.
Step by step program: lose weight
A well designed weight loss course helps to strengthen the cardiovascular system, burn fat and increase muscle tone.
At home
Universal Home Weight Loss Program. 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. Finish with a jerk to relieve muscle tension, normalize pressure, breathing, and pulse.
Set of exercises:
- spinning while lying on the ground;
- dumbbell squats;
- dumbbell bench press and deadlift;
- lunges and divorces (lying down) with dumbbells;
- push-ups from the back of the bench;
- side lunges;
- raise your lying leg;
- jump rope (5 minutes).
The number of repetitions - 12-20 times, approaches - from 3 to 5
In the gym
The program promotes weight loss and muscle relief training. The number of repetitions is 15-20 times, in 2-3 sets.
Monday:
- Cardio - 40 minutes.
- Barbell squats, Plie.
- Dumbbell lunges.
- Hyperextension.
- Raise the body, legs on a Roman chair in a prone position.
- Cardio - 15 minutes.
Wednesday:
- Cardio.
- Hyperextension.
- Romanian or deadlift.
- Leg abduction in the simulator.
- Dumbbell bench press.
- Bench dumbbell hand lift.
- Arm extension on the block.
- Oblique twist.
- Raise your body off the ground.
- Cardio - 10 minutes.
Friday:
- Cardio - 20 minutes.
- Leg press.
- Extension, flexion, adduction and extension of the legs on the machine.
- Calf and Calf Raise.
- Seated Dumbbell Play and Press.
- Cardio - 20 minutes.
Perform 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. Between exercises, take a break of up to 1 minute, sets, up to 45 seconds.
How to improve the effectiveness of diet and exercise
To get the most out of your diet and exercise, you must strictly follow the plan. Control the arrival and consumption of calories. There should always be a deficit. Don't torture yourself with intense daily activities. Rest is imperative for the body to recover and gain strength.
Lais Deleon, Brazilian fitness model
The girl advises to always have breakfast, eat the dishes that you like. The diet should be made up of slow carbohydrates, healthy fats, and protein foods. Lais maintains that the result does not depend on the intensity and duration of the training, but on the correct selection of exercises.
Main conclusions
The training program can be developed independently, but it is better to contact a specialist. It is more convenient to study in the gym, as there is all the necessary sports equipment. But even at home, you can create normal conditions for training and obtaining the desired result.
The main thing to achieve the goal:
- Motivation.
- Discipline.
- Strict adherence to plan.
You should never despair. The results are not immediately visible. If you show perseverance and patience, you will definitely succeed in losing weight.