To speed up the process of losing weight, you need to have a clear plan where you 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 complete solution to the problem. The work begins with identifying the causes of weight gain and starting the fat burning mechanism.
Plan components:
- Motivation.
- Targets.
- Calorie 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 fat. Help 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 successful weight loss. 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 consumption of fruit - 1-2 pcs. one day instead of candy.
- Respect of the consumption regime.
All harmful products are excluded from the diet: sugar, confectionery, sweet drinks, fast food, crisps and savory croutons with flavors. The consumption of salty and floury products (breads, white bread) is limited.
Training mode
The weight loss plan at the gym should include:
- a set of exercises to work the desired muscle groups;
- frequency of classes;
- intensity;
- duration;
- the number of approaches and repetitions compiled by the trainer, break time.
Exercises are selected based on gender, fitness, and health. You need to do this regularly, but not every day. The recommended diet is 3 to 5 times a week.
Important!Adding sport to your life doesn't negate 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 slowing down of 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. Since the results are achieved through starvation diets.
Moreover, the bulk 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 soft. 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 a normal diet, all the lost pounds return quickly.
The recommended rate of weight loss is 4-5 kg per month. Sometimes you can lose 10 kg weight without damage. But that's if the initial 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. The volumes have noticeably disappeared. The state of health improves, appetite decreases, efficiency increases. There is a desire to lose more weight.
How to lose weight fast
A holistic approach to solving the problem makes it possible to lose weight quickly:
- Reduction in calorie intake.
- High water consumption (up to 3 liters per day).
- Regular training.
- Increase in household activity.
- Cosmetology procedures.
The basis of food should be vegetables, grains and protein products: meat, fish, eggs. Make sure you drink plenty of water. It cleanses the intestines, eliminates toxins and reduces appetite. Exercise should be regular. The intensity is chosen taking into account the state of readiness. But it is better to favor a moderate pace so as not to exhaust the body. Even after training, you need to be active: walk more, do not take time off from household chores. They also require a decent amount of energy.
Cosmetic procedures should not be underestimated in the process of losing weight. Regular massages, body wraps and a visit to the sauna help to 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 until 11 p. m. The duration of sleep is at least 7-8 hours.
The most effective programs for losing weight at an accelerated rate
Rapid weight loss programs require a lot of strength and energy because they involve intense workouts every day. Such a diet 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 exercise. The program is ideal for those who are willing to get 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 the streams, but the result after a month is really noticeable. It is one of the most effective home weight loss programs.
Interesting! You should only devote 20 minutes of training per day.
Bodyflex
The author of an unusual method of losing weight, Greer Childers, claims that breathing is enough to lose weight. You need to do this every morning for 15 minutes.
The program is perfect for those who, for various reasons, perform strenuous exercise.
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 is gradual, without stress on the body.
Kundalini Yoga
You can only find harmony forever by completely changing your lifestyle, by achieving harmony between body, mind and spirit. 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 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. It ends with a snag to relieve muscle tension, normalize pressure, breathing and pulse.
Set of exercises:
- writhing while lying on the floor;
- barbell squats;
- dumbbell bench press and deadlift;
- lunges and divorces (lying down) with dumbbells;
- push-ups at the back of the bench;
- side slits;
- lift the lying leg
- jump rope (5 minutes).
The number of repetitions - 12-20 times, approach - from 3 to 5
At 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.
- Lunge with dumbbells.
- Hyperextension.
- Raise the body, legs on a Roman chair while lying down.
- Cardio - 15 minutes.
Wednesday:
- Cardio.
- Hyperextension.
- Romanian or deadlift.
- Leg removal in the simulator.
- Bench press with dumbbells.
- Dumbbell hand raised on the bench.
- Extension of the arms on the block.
- Oblique twist.
- Raise the body to 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 elevation.
- Dumbbell Raising Sitting and Press.
- Cardio - 20 minutes.
Perform the training program in the order suggested. 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 one minute, sets - up to 45 seconds.
How to Improve Your Diet and Exercise Effectiveness
To get the most out of your diet and exercise, you should strictly follow the plan. Monitor the arrival and consumption of calories. There should always be a deficit. Don't torture yourself with strenuous daily activities. Rest is imperative for the body to recover and strengthen.
Lais Deleon, Brazilian fitness model
The girl advises to always have breakfast, to 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 the workout, 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, since there is all the necessary sports equipment. But at home, you can create normal training conditions and achieve the desired result.
The main thing to achieve 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 certainly be successful in losing weight.