To speed up the weight loss process, you need to make 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 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 completely solve the problem. The work begins with identifying the causes of gaining weight and starting the fat burning mechanism.
Plan components:
- Motivation.
- Goals.
- Calorie content and food fraction.
- Formulation of the diet. Eliminate foods that contribute to weight gain.
- Drinking mode.
- Medical and preventive procedures: massage, body wrapping.
- Training program.
The result of the program is weight loss with a tendency to further burn fat. Helps you learn to control your appetite. Forms healthy habits and relieves food addiction. Physical health is restored - muscles gain tone, efficiency increases and well-being improves.
Nutrition
Nutrition is 70% of weight loss success. Therefore, when drawing up a program, certain rules must be followed:
- Balanced and varied menu.
- Small meals - the number of meals - 4-5 times a day at regular intervals.
- Vegetables are the basis of the diet.
- Moderate consumption of fruits - 1-2 pcs. per day instead of sweets.
- Adherence to the drinking regime.
All harmful products are excluded from the diet: sugar, confectionery, sweet drinks, fast food, chips and salty croutons with flavors. Consumption of salt and flour products (cakes, white bread) is limited.
Training Mode
The weight loss plan in the gym should include:
- set of exercises for building the desired muscle groups;
- frequency of classes;
- intensity;
- duration;
- the number of approaches and repetitions composed by the coach, rest time.
Exercises are chosen depending on gender, fitness level and health. You should do this regularly, but not every day. The recommended regimen is 3-5 times a week.
Important!Adding sports to your life does not cancel the overall activity. You need to move constantly - walking, climbing stairs, washing 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 kg of excess weight in 30 days. But such extreme weight loss is harmful and dangerous to health. Because the results are achieved through 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 sags and becomes relaxed. And the face acquires a worn look. General health also deteriorates, there is irritability and anger, constant fatigue. And most importantly, when you return to a normal diet, all the lost weight quickly returns.
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 by burning fat.
In this case, the skin has time to shrink and the body becomes elastic. The volumes are noticeably leaving. Health improves, appetite decreases, efficiency increases. There is a desire to lose weight further.
How to lose weight fast
A comprehensive approach to solving the problem helps you lose weight fast:
- Reduce calorie intake.
- High water consumption (up to 3 liters per day).
- Regular training.
- Increase in household activity.
- Cosmetic procedures.
The basis of food should be vegetables, cereals and protein products: meat, fish, eggs. Remember 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 a workout, you need to be active: walk more, do not take time away from household chores. They also require a decent amount of energy.
Cosmetic procedures should not be underestimated in the weight loss process. Regular massages, body wraps and sauna help to remove excess fluid from the body and improve the structure of the skin.
Important!Rapid weight loss is impossible without enough sleep. You should go to bed by 11 p. m. The duration of sleep is at least 7-8 hours.
The most effective weight loss programs at an accelerated pace
Fast weight loss programs require a lot of strength and energy, as they mean daily intense training. Such a regime is stressful for the body. Physical activity should be introduced gradually.
"Madness" with Sean Tee
A popular but difficult video course that promises to revolutionize your body with simple but intense exercises. The program is ideal for those who are ready to get the most out of themselves to get fast results.
Training with Jillian Michaels
The program promises to lose weight in 30 days. In the hours with Gillian, the sweat flows in streams, but the result after a month is really noticeable. This is one of the most effective home weight loss programs.
Interesting! You only need to spend 20 minutes training a day.
Bodyflex
The author of an unusual weight loss method, Greer Childers, claims that proper breathing is enough to lose weight. You should do it every morning for 15 minutes.
The program is ideal for those who for various reasons perform intense exercises.
Pilox
The version of this workout is a combination of Pilates and kickboxing. It is not necessary to train in high speed mode. Weight loss will be gradual, without stress for the body.
Kundalini Yoga
You can find harmony forever only by completely changing 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: weight loss
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. Ends with a drawbar to relieve muscle tension, normalize pressure, breathing and heart rate.
Set of exercises:
- twisting while lying on the floor;
- squats with dumbbells;
- press with dumbbells and deadlifts;
- attacks and divorces (lying down) with dumbbells;
- push-ups from the back of the bench;
- side kicks;
- lifting a lying leg;
- jump 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. The number of repetitions is 15-20 times, in 2-3 sets.
Monday:
- Cardio - 40 minutes.
- Squat with a barbell, Pli.
- Dumbbell attacks.
- Hyperextension.
- Raises the body, legs of a Roman chair in a supine position.
- Cardio - 15 minutes.
Wednesday:
- Cardio.
- Hyperextension.
- Romanian or deadlift.
- Abduction of legs in the simulator.
- Dumbbell press.
- Raise your arm with a dumbbell on the bench.
- Extend the shoulders of the block.
- Inclined twist.
- Raises the body to the floor.
- Cardio - 10 minutes.
Friday:
- Cardio - 20 minutes.
- Foot press.
- Elongation, bending, adduction and elongation of the machine legs.
- Calves and calves are raised.
- Breeding of bars and presses.
- Cardio - 20 minutes.
Run the training program in the suggested sequence. If the exercises are heavy, 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 your 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 must always be a deficit. Do not bother with daily intense activities. It is imperative that you rest so that your body recovers and gains strength.
Lais Deleon, Brazilian fitness model
The girl advises you to always have breakfast, to eat 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 selection of exercises.
Key Findings
The training program can be compiled independently, but it is better to contact a specialist. It is more convenient to study in the gym, as it has all the necessary sports equipment. But even at home you can create normal training conditions 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 perseverance and patience, then you will definitely be able to lose weight.