To speed up the weight loss process, you need to make a clear plan to put everything on the shelves. Set specific goals and explain how to reach them. They make the task much easier 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 to solve the problem comprehensively. The work begins with identifying the causes of weight gain and activating the fat burning mechanism.
Plan Components:
- Motivation.
- Targets.
- Calorie intake and portion of food.
- Diet formation. Eliminate foods that help you lose weight.
- Drinking mode.
- Medical and prophylactic procedures: massage, body pack.
- Training program.
The result of the program is weight loss with a tendency to burn more fat. Helps learn to control appetiteForms healthy habits and eliminates food addiction. Physical health is restored - muscles gain tone, efficiency increases and well-being improves.
Nutrition
Nutrition is 70% of weight loss success. Therefore, certain rules must be followed when designing a program:
- Balanced and varied menu.
- Deficit nutrition - number of meals - 4-5 times a day at regular intervals.
- The basis of the diet is vegetables.
- Average fruit consumption - 1-2 pieces. a day instead of sweets.
- Compliance with drinking regime.
All harmful products are excluded from the diet: sugar, confectionery, sugary drinks, fast food, chips and fragrant salty croutons. Consumption of salt and flour products (bread, white bread) is limited.
Training Mode
Gym Includes Weight Loss Plan:
- a series of exercises to work the desired muscle groups;
- frequency of lessons;
- intensity;
- term;
- coach's approach and number of repetitions, break time.
Exercises are selected depending on gender, fitness level and health status. 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 eliminate general activity. You have to move constantly - walk, climb stairs, wash floors with your hands, etc. Decreased activity leads to a reduction in energy consumption and slows down the weight loss process.
Is it possible to lose weight in 30 days
It is quite possible to lose weight in a month. Some people have lost up to 10 kg in 30 days. However, such excessive weight loss is harmful and dangerous to health. Because the results are obtained with 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, sags and becomes free. And the face gets a look of haggard. The general state of health also deteriorates, nervousness and anger, constant fatigue appear. And most importantly, when you return to a normal diet, all the lost pounds will return quickly.
Recommended weight loss is 4-5 kg per month. Sometimes you can lose 10 kg without harm. But this is if the first weight is too large. This ratio of weight loss is achieved by accurate fat burning.
In this condition, the skin shrinks and the body becomes elastic. The volumes vary considerably. Health improves, appetite decreases, efficiency increases. There is a desire to lose more weight.
How to lose weight fast
A comprehensive approach to solving the problem helps to lose weight fast:
- Reducing calorie intake.
- Large water consumption (up to 3 liters per day).
- Regular training.
- Home business growth.
- Cosmetology procedures.
The basis of the diet should be vegetables, cereals and protein products: meat, fish, eggs. Make sure you drink plenty of water. Cleanses the intestines, clears toxins and reduces appetite. Sports should be regular. Violence is selected taking into account the preparation. It is better to prefer a medium speed so as not to exhaust the body. You need to be active after training: walk more, do not spend time on housework. They also require a decent amount of energy.
Don't underestimate cosmetic procedures while losing weight. Regular massages, body twists and sauna walks help to remove excess fluid from the body and improve the structure of the skin.
Important!It is impossible to lose weight fast without enough sleep. You have to sleep until 11 at night. Sleep time is at least 7-8 hours.
The most effective programs to lose weight fast
Fast weight loss programs require a lot of strength and energy because they mean daily intense exercise. Such a regime is stressful for the body. Physical activity should be applied gradually.
"Madness" with Sean Tee
A popular but challenging video course that promises to revolutionize your body with a simple but intense exercise. The program is ideal for those who are ready to squeeze the maximum out of themselves to get fast results.
Training with Jillian Michaels
The program promises to lose weight in 30 days. Sweat drips from the lessons with Gillian, but after a month the result is really noticeable. This is one of the most effective programs to lose weight at home.
Interesting! You only need to spend 20 minutes a day training.
Bodyflex
Greer Childers, the author of an unusual weight loss method, claimed that breathing is enough to lose weight. This should be done every morning for 15 minutes.The program is ideal for those who do intense sports for various reasons.
Pilox
This version of training is a combination of Pilates and kickboxing. No need to train at high speed. Weight loss will be gradual, without stress to the body.
Kundalini Yoga
Only by completely changing your lifestyle and achieving harmony between body, soul and mind can you find eternal harmony. The results of Kundalini yoga are not the fastest, but they are 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 & womenThe lesson begins with a 10-minute warm-up to warm up the muscles and get the body working. It ends with a hook to relieve muscle tension, normalize pressure, breathing and pulse.
Exercise set:
- lying on the ground;
- dumbbell sticks;
- dumbbell bench press and lifting;
- divorces with lungs and dumbbells (lying);
- pushing behind the machine;
- side liver;
- raises the false leg;
- skipping rope (5 minutes).
Number of repetitions - 12-20 times, approximation - between 3 and 5
In the gym
The program promotes weight loss and muscle relief. The number of repetitions is 15-20 times in 2-3 sets.
Monday:
- Cardio - 40 minutes.
- Barbell Squats, Plie.
- Dumbbell bones.
- Hyperextension.
- He raises his body and legs in a reclining chair.
- Cardio - 15 minutes.
Wednesday:
- Cardio.
- Hyperextension.
- Romania or lifting.
- Do not miss a leg in the simulator.
- Dumbbell bench press.
- Raise the Dumbbell Hand on the bench.
- Extension of weapons in the block.
- Oblique twist.
- Lifts the body to the ground.
- Cardio - 10 minutes.
Friday:
- Cardio - 20 minutes.
- Foot Press.
- Stretching, bending, adding and extending the legs on the bench.
- Calves and Calves are growing.
- Sitting Dumbbell Training and Press.
- 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. Take a break of up to 1 minute between exercises, sets - up to 45 seconds.
How to increase the effectiveness of diet and exercise?
To get the most out of your diet and exercise, you need to stick to your plan. Monitor calorie intake and consumption. There should always be a deficit. Do not torture yourself with intense daily activities. Rest is important for the body to heal and gain strength.
Lais Deleon, Brazilian fitness model
The girl always recommends breakfast, eating what she likes. The diet should consist of slow carbohydrates, healthy fats and protein foods. Lais claims that the result does not depend on the intensity and duration of training, but on the correct choice of exercises.
Key Findings
The training program can be designed independently, but it is better to contact a specialist. It is more convenient to read in the gym, because it has all the necessary sports equipment. But you can create normal conditions for training at home and get the desired result.
The main thing in reaching 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.