In order to speed up the weight loss process, you need to develop a clear plan to put everything on the shelf. Set specific goals and describe how to achieve them. They greatly simplify the task and prepare you for victory. The weight loss plan must be followed for at least one month.
What is a weight loss plan
The weight loss program aims to solve this problem in a comprehensive way. This work must first determine the cause of weight gain and start to burn fat.
Program components:
- Motivation.
- Goal.
- Calorie content and nutrients.
- Diet formula. Eliminate foods that contribute to weight gain.
- Drinking system.
- Medical and preventive procedures: massage, body wrap.
- Training plan.
The result of this procedure is weight loss and a tendency to further burn fat. Help learn to control appetite. Develop healthy habits and reduce food addiction. Physical health is restored-muscles are exercised, efficiency is improved, and happiness is improved.
Nutrition
Nutrition is 70% of successful weight loss. Therefore, when compiling the program, certain rules must be observed:
- Balanced and diverse menu.
- Partial nutrition-number of meals-4-5 times a day at regular intervals.
- The basis of the diet is vegetables.
- Eat 1-2 fruits in moderation. A day, not candy.
- Observe the drinking system.
All harmful products are excluded from the diet: sugar, candies, sugary drinks, fast food, french fries and salted croutons. Consumption of salt and flour products (bread, white bread) is restricted.
Training mode
The gym weight loss plan should include:
- A set of exercises used to exercise the required muscle groups;
- Class frequency;
- Strength;
- Duration;
- The number of entrances and repetitions, and rest time compiled by the trainer.
Choose exercise according to gender, fitness level and health status. You need to do this regularly, but not every day. The recommended program is 3-5 times a week.
Important!Increasing exercise in your life will not offset the effects of general activities. You need to keep moving-walking, climbing stairs, washing the floor by hand, etc. Reduced activity will lead to a reduction in energy expenditure and a slower weight loss process.
Is it possible to lose excess weight within 30 days
It is possible to lose weight within a month. Some people lost 10 kg of excess weight in 30 days. But this extreme weight loss is harmful and dangerous to health. As the result is obtained through a hungry diet.
In addition, most of the weight loss is not fat, but water and muscle. During this period, the skin has no time to shrink, relax and loosen. His face looked gg. General health will also deteriorate, with irritability and anger, and continued fatigue. Most importantly, when you return to normal nutrition, all the kilograms lost will quickly recover.
The recommended weight loss rate is 4-5 kg per month. Sometimes, you can lose 10 kilograms of weight without causing harm. But this is the case when the initial weight is too large. At this rate, weight loss is achieved by burning fat.
At the same time, the skin has time to shrink and the body becomes elastic. The volume leaves clearly. Health status has been improved, appetite decreased and efficiency increased. There is a desire to lose weight further.
How to lose weight fast
A comprehensive solution to the problem helps to lose weight quickly:
- Reduce calorie intake.
- High water consumption (up to 3 liters per day).
- Regular training.
- Increased family activities.
- Beauty procedures.
The beauty procedure should not be underestimated during weight loss. Regular massages, body wraps and sauna baths can help remove excess water from the body and improve skin structure.
Important!It is impossible to lose weight quickly without enough sleep. You must go to bed until 11pm. Sleep time is at least 7-8 hours.
The most effective way to lose weight
A fast-paced weight loss program requires a lot of energy and energy, because it means strenuous exercise every day. Such a system is a pressure on the body. Physical exercise should be gradually introduced.
"Crazy" with Sean Tee
A popular and difficult video course, it is expected to completely change your body through simple and vigorous exercise. This program is perfect for those who are willing to do their best to get quick results.
Gillian Michaels' training
The program promises to lose weight within 30 days. In class with Gillian, sweat ran in the stream, but the results were really obvious one month later. This is one of the most effective family weight loss programs.
Interesting! You only need to spend 20 minutes of training time every day.
Bodyflex
Greer Childers, the author of an unusual weight loss method, claims that breathing correctly is enough to lose weight. You need to do it for 15 minutes every morning.
This program is very suitable for people who do strenuous exercise for various reasons.
Pilox
The version of this exercise is a combination of Pilates and Taekwondo. No need to train in high speed mode. Weight loss is gradual and there is no pressure on the body.
Kundalini Yoga
Only by completely changing the lifestyle and achieving physical and mental harmony, can harmony be found forever. The result of Kundalini Yoga is not the fastest, but it can be guaranteed.
Step-by-step procedure: weight loss
Well-designed weight loss courses help strengthen the cardiovascular system, burn fat and increase muscle tone.
At home
Universal family weight loss plan. Suitable for men and women. The course starts with a 10-minute warm-up to warm up the muscles and make the body work. It ends by reducing muscle tension and restoring stress, breathing and pulse to normal.
Practice set:
- Lying on the floor twisted;
- Dumbbell squat;
- Dumbbell bench press and deadlift;
- Lunge with dumbbells and divorce (lying);
- Push-ups behind the bench;
- Side lunge;
- Raise the lying leg;
- Jump rope (5 minutes).
Number of repetitions-12-20 times, close-from 3 to 5
At the gym
This program promotes weight loss and muscle relaxation. The number of repetitions is 15 to 20 times, a total of 2-3 sets.
Monday:
- 40 minutes of aerobic exercise.
- Barbell squat, Plie.
- Dumbbell lunges.
- Super stretch.
- Lift up, put your legs on the Roman chair, and lie down on your stomach.
- Aerobic exercise for 15 minutes.
Wednesday:
- Aerobic exercise.
- Super stretch.
- Romanian or deadlift.
- Leg abduction in the simulator.
- Dumbbell bench press.
- Sitting on the bench with dumbbells raised their hands.
- The extension of the arm on the block.
- Tilt and twist.
- Lift your body on the floor.
- Aerobic exercise for 10 minutes.
Friday:
- Aerobic exercise for -20 minutes.
- Leg press.
- Stretching, bending, adduction and extension of the legs on the machine.
- The calf and calf are raised.
- Seated dumbbell breeding and news.
- Aerobic exercise for -20 minutes.
Carry out the training plan in the recommended order. If the practice is very hard, you can reduce the number of repetitions and practice. Then add them gradually. Between two exercises, rest up to 1 minute, that is, rest-up to 45 seconds.
How to improve the effects of diet and exercise
In order to make the most of diet and exercise, the plan must be strictly followed. Monitor the arrival and consumption of calories. There should always be a deficit. Don't torture yourself with intense activities every day. Must rest so that the body can recover and gain strength.
Lais Deleon, Brazilian fitness model
Girls recommend always having breakfast and eating what they like. The diet should include slow carbohydrates, healthy fats and protein foods. Lais believes that the result does not depend on the intensity and duration of the exercise, but on the correct choice of exercise.
Main findings
Training plans can be developed independently, but it is best to contact experts. As you have all the necessary sports equipment, it is more convenient to study in the gym. But even at home, you can create normal training conditions and achieve ideal results.
The main content to achieve the goal:
- Motivation.
- Discipline.
- Strictly follow the plan.
Never despair. The result is not immediately visible. If you show perseverance and patience, you will definitely lose weight.