To speed up the process of losing weight, you need to draw up a clear plan, where to 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 with identifying the causes of weight gain and starting the mechanism of fat burning.
Plan Components:
- Motivation.
- Targets.
- Calorie content and nutritional fraction.
- Formulation of the diet. 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 for further fat burning. Helps learn to control appetite. Forms healthy habits and relieves food addiction. Physical health is restored - muscles acquire tone, efficiency increases, and well-being improves.
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 croutons with flavors. The consumption of salt and flour products (loaves, white bread) is limited.
Training Mode
Gym Weight Loss Plan Should Include:
- a set of exercises for working out 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 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 move constantly - to walk, climb stairs, wash floors with your hands, etc. Reducing activity leads to a decrease in energy consumption and a slowdown in the process of losing weight.
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.
In addition, 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 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 come back.
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 initial weight is too large. 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 are noticeably leaving. The state of 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 to lose weight quickly:
- Reducing calorie intake.
- Large water consumption (up to 3 liters per day).
- Regular training.
- Increase in 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 selected taking into account the preparedness. 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 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 trip to the sauna help remove excess fluid from the body and improve the structure of the skin.
Important!Fast weight loss is impossible without adequate sleep. You have to go to bed until 11 pm. Sleep duration is at least 7-8 hours.
The most effective programs to lose weight at an accelerated pace
Fast-paced weight loss programs require a lot of strength and energy, as they mean daily intense workouts. Such a regime is stress for the body. Physical activity should be introduced gradually.
"Insanity" with Sean Tee
A popular yet tough video course that promises to revolutionize your body with simple yet intense exercise. The program is ideal for those who are ready to squeeze the maximum out of themselves in order to get quick 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 home weight loss programs.
Interesting! You will have to spend only 20 minutes on training per day.
Bodyflex
The author of an unusual weight loss method, Greer Childers, claims that proper breathing is enough to lose weight. You need to do it every morning for 15 minutes.
The program is great for those who, for various reasons, perform intense exercise.
Pilox
The version of this workout is a combination of Pilates and kickboxing. There is no need to train in high-speed mode. Losing weight is gradual, without stress for the body.
Kundalini Yoga
You can find harmony forever only by completely changing your lifestyle, achieving harmony between the body, spirit and mind. The result from kundalini yoga is not the fastest, but guaranteed.
Step by step program: losing 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. It ends with a hitch to relieve muscle tension, normalize pressure, respiration and pulse.
Set of Exercises:
- twisting while lying on the floor;
- dumbbell squats;
- dumbbell bench press and deadlift;
- lunges and divorces (lying) with dumbbells;
- push-ups from the back of the bench;
- side lunges;
- lying leg raises;
- jumping rope (5 minutes).
The number of repetitions - 12-20 times, approaches - from 3 to 5
At 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.
- Barbell Squat, Plie.
- Dumbbell lunges.
- Hyperextension.
- Raises 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.
- Dumbbell Hand Raising on the Bench.
- Extension of arms on the block.
- Oblique twist.
- Raises the body on 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.
- Seated Dumbbell Breeding and Press.
- Cardio - 20 minutes.
Perform the training program in the suggested sequence. If the exercises are hard, 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 Diet and Exercise Effectiveness
To get the most out of your diet and exercise, you must strictly follow the plan. Monitor the arrival and consumption of calories. There should always be a deficit. Do not torture yourself with daily intense activities. It is imperative to rest so that the body recovers and gains strength.
Lais Deleon, Brazilian fitness model
The girl advises to always have breakfast, to eat dishes that 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.
Key findings
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 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 succeed in losing weight.