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 must be followed for at least one month.
What is a weight loss program
The weight loss program is designed for a complete solution to the problem. The work begins with identifying the causes of weight gain and starting the fat burning mechanism.
Plan components:
- Motivation.
- Goals.
- Calorie content and nutritional fraction.
- Formulation of the diet. Elimination of foods that contribute to weight gain.
- Drinking regimen.
- Medical and preventive procedures: massages, wraps.
- Training program.
The result of the program is a decrease in body weight with a tendency to further burn fat. Helps to learn to control appetite. Form healthy habits and relieve food addiction. Physical health is restored: muscles gain tone, efficiency increases and well-being improves.
Nutrition
Nutrition is 70% of success in weight loss. Therefore, when compiling a program, some 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. one day instead of sweets.
- Compliance with the alcohol consumption regime.
All harmful products are excluded from the diet: sugar, sweets, sugary drinks, fast food, chips and savory croutons with flavorings. The consumption of salt and flour products (loaves, white bread) is limited.
Training mode
The weight loss program in the gym should include:
- a series of exercises to train the desired muscle groups;
- frequency of classes;
- intensity;
- duration;
- the number of approaches and repetitions completed by the coach, break time.
Exercises are selected based on gender, fitness level and health condition. You need to do this regularly, but not every day. The recommended regimen is 3-5 times a week.
Important!Adding sport to your life does not cancel out general activity. You have to move constantly: walking, climbing stairs, washing floors with your hands, etc. The reduction in activity leads to a decrease in energy consumption and a slowdown in the weight loss process.
It is 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.
Furthermore, most of the weight lost is not fat at all, but water and muscle. During this time, the skin does not have time to contract, sags and becomes flabby. 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 weight loss rate is 4-5 kg per month. Sometimes you can lose 10 kg weight without damage. But this is if the starting weight is too large. At this rate, weight loss is achieved by burning fat.
In this case, the skin has time to contract and the body becomes elastic. 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.
- Increased domestic activity.
- Cosmetological procedures.
The basis of the diet should be vegetables, cereals and protein products - meat, fish, eggs. Make sure you drink plenty of water. It cleanses the intestines, removes 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 in order not to exhaust the body. Even after training, you need to be active: walk more, do not take a break from household chores. They also require a fair amount of energy.
In the weight loss process, do not underestimate cosmetic procedures. Regular massages, body wraps and a sauna session help remove excess fluids from the body and improve skin texture.
Important!Losing weight quickly is impossible without adequate sleep. You must go to bed until 11 pm. The duration of sleep is at least 7-8 hours.
The most effective programs for losing weight at an accelerated pace
Frantic weight loss programs require a lot of strength and energy, as they mean intense daily workouts. Such a regimen is stressful for the body. Physical activity should be introduced gradually.
"Insanity" with Sean Tee
A popular yet challenging video course that promises to revolutionize your body with simple yet intense exercises. The program is ideal for those ready to squeeze the most out of themselves for quick results.
Training with Jillian Michaels
The program promises to lose weight in 30 days. In the lessons with Gillian the sweat flows in torrents, but the result after a month is truly remarkable. This is one of the most effective home weight loss programs.
Interesting! You only have to dedicate 20 minutes to training a day.
Bodyflex
The author of an unusual weight loss method, Greer Childers, claims that breathing properly is enough to lose weight. You need to do this every morning for 15 minutes.
The program is excellent for those who, for various reasons, carry out intense physical activity.
Pilox
The version of this workout is a combination of Pilates and kickboxing. It is not necessary to train in high speed mode. Losing weight is gradual, with no stress on 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 guaranteed.
Step by step program: lose weight
A well-designed weight loss course helps strengthen the cardiovascular system, burn fat and increase muscle tone.
At home
Universal home slimming program. Suitable for both men and women. The class begins with a 10-minute warm-up to warm up the muscles and turn the body into work. It ends with a hitch to relieve muscle tension, normalize pressure, breathing and pulse.
Exercise series:
- twisting while lying on the floor;
- squat with dumbbells;
- bench with dumbbells and deadlift;
- lunges and divorces (lying) with dumbbells;
- push-ups from behind the bench;
- side lunges;
- raises the 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 squat, Plie.
- Lunges with dumbbells.
- Hyperextension.
- Raise your body, legs on a Roman chair in the prone position.
- Cardio - 15 minutes.
Wednesday:
- Cardio.
- Hyperextension.
- Romanian or deadlift.
- Leg abduction in the simulator.
- Bench with dumbbells.
- Raising the hand with the dumbbells on the bench.
- Extension of the arms on the block.
- Oblique twist.
- Raise your body to the floor.
- Cardio - 10 minutes.
Friday:
- Cardio - 20 minutes.
- Leg Press.
- Extension, flexion, adduction and extension of the legs on the machine.
- Calf and Calf Raises.
- Training and press with seated dumbbells.
- Cardio - 20 minutes.
Run 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 up to 1 minute, set - up to 45 seconds.
How to improve diet and exercise effectiveness
To get the most out of your diet and exercise, you need to strictly follow the plan. Monitor the arrival and consumption of calories. There should always be a deficit. Don't torture yourself with intense daily activities. It is imperative to rest so that the body recovers and gains strength.
Lais Deleon, Brazilian fitness model
The girl recommends always having breakfast, eating 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 the training, but on the correct selection of exercises.
Main results
The training program can be drawn up 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 at home, you can create normal conditions for training and achieve the desired result.
The main thing to achieve the goal:
- Motivation.
- Discipline.
- Tight adherence to the plan.
You should never despair. The results are not immediately visible. If you show perseverance and patience, you will certainly be able to lose weight.