To speed up the weight loss process, you need to come up with a clear plan for where to put everything on the shelves. Setting specific goals and describing 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 comprehensive solution to the problem. Work begins with identifying the causes of weight gain and initiating the fat burning mechanism.
Plan Components:
- Motivation.
- Goals.
- Calorie content and nutrient fraction.
- Diet formulation. Eliminate foods that contribute to weight gain.
- Drinking regime.
- Medical and preventive procedures: massage, body wraps.
- 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 eases food addiction. Physical health is restored - muscles get toned, efficiency increases and well-being improves.
Nutrition
Diet is 70% of weight loss success. Therefore, when designing a program, a few rules must be followed:
- Balanced and varied menu.
- Fractional food - number of meals - 4-5 times a day at regular intervals.
- The basis of the diet is vegetables.
- Moderate fruit consumption - 1-2 pieces. a day instead of sweets.
- Compliance with drinking regime.
All harmful products are excluded from the diet: sugar, cakes, sugary drinks, fast food, chips and spicy salty croutons. Consumption of salt and flour products (bread, white bread) is limited.
Training Mode
Fitness Weight Loss Plan Must Include:
- a set of exercises to work on the desired muscle groups;
- frequency of classes;
- intensity;
- duration;
- number of approaches and repetitions compiled by the coach, rest time.
Exercises are chosen based on gender, physical shape and health. You should 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 overall activity. You have to move constantly - walk, climb stairs, wash floors by hand, etc. Reduction of activity leads to a decrease in energy consumption and a slowdown in the weight loss process.
Is it possible to lose extra pounds in 30 days
Losing weight within 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 results are achieved through starvation diets.
Furthermore, most of the weight lost is not fat, but water and muscle. During this period, the skin does not have time to shrink, it falls off and becomes soft. And the face takes on a savage look. The general state of health also deteriorates, nervousness and anger appear, constant fatigue. And most importantly, when you return to normal food, all the lost pounds quickly return.The recommended rate of weight loss is 4-5 kg per month. Sometimes you can lose weight by 10 kg without hurting. But this 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 shrink and the body becomes elastic. The volumes have disappeared significantly. Health condition improves, appetite decreases and efficiency increases. There is a desire to lose weight further.
How to Lose Weight Fast
A comprehensive problem-solving approach helps you lose weight fast:
- Reduce calorie intake.
- Large water consumption (up to 3 liters per day).
- Regular training.
- Increasing family activity.
- Cosmetology procedures.
The basis of the diet should be vegetables, whole grains and protein products: meat, fish, eggs. Make sure you drink plenty of water. Cleanses the intestines, removes toxins and reduces appetite. Exercises should be regular. Intensity is chosen taking into account readiness. But it is better to give preference to a moderate rhythm so as not to exhaust the body. Even after training, you need to be active: walk more, do not take time off from housework. They also require a good amount of energy.
In the process of losing weight, do not underestimate the cosmetic procedures. Regular massages, body wraps and a sauna session help remove excess fluid from the body and improve skin structure.
Important!Rapid weight loss is impossible without adequate sleep. You should go to bed by 11pm. The duration of sleep is at least 7-8 hours.
The most effective weight loss programs at an accelerated rate
Fast-paced weight loss programs require a lot of strength and energy, as they involve intense daily exercise. Such a regime is stressful for the body. Physical activity should be introduced gradually.
"Madness" with Sean T.
A popular but tough video course that promises to revolutionize the body with simple yet intense exercises. The program is ideal for those who are willing to squeeze the most out of themselves in order to get fast results.
Training with Jillian Michaels
The program promises to lose weight within 30 days. In classes with Gillian, sweat flows in streams, but the result in a month is really noticeable. This is one of the most effective home weight loss programs.
Interesting! You will only need to spend 20 minutes training per day.
Bodyflex
The author of an unusual method of weight loss, Greer Childers, claims that proper breathing is enough to lose weight. You should do it every morning for 15 minutes.
The program is perfect for those who, for various reasons, perform intense exercises.
Pilox
The version of this exercise is a combination of Pilates and kickboxing. No need to train in high speed mode. Weight loss is gradual, without stress on the body.
Kundalini Yoga
You can find harmony forever only by completely changing your lifestyle, achieving harmony between body, soul and mind. The result from kundalini yoga is not the fastest, but guaranteed.
Step-by-step program: weight loss
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 men and women. The lesson begins with a 10-minute warm-up to warm up the muscles and get the body back to work. It ends with a stroke to relieve muscle tension, to normalize pressure, breathing and pulse.
Exercise Group:
- twisting while lying on the floor;
- trapeze collection;
- pressing the bench with dumbbells and pressing up;
- lunch and divorce (lying down) with dumbbells;
- push from the back of the bench;
- side moons;
- raises the leg outstretched;
- jump rope (5 minutes).
Number of repetitions - 12-20 times, approaches - from 3 to 5
At the gym
The program promotes weight loss and muscle relaxation formation. The number of repetitions is 15-20 times, in 2-3 groups.
Monday:
- Cardio - 40 minutes.
- Dumbbell Squats, Plie.
- Trap lights.
- Hyperextension.
- Lift your body, legs in a Roman chair in an inclined position.
- Cardio - 15 minutes.
Wednesday:
- Cardio.
- Hyperextension.
- Romanian or road rise.
- Kidnapping in the simulator.
- Trap bench press.
- Raising hand with dumbbell on bench.
- Elongation of the wings in the block.
- Oblique turn.
- Raises your body to the floor.
- Cardio - 10 minutes.
Friday:
- Cardio - 20 minutes.
- Foot Press.
- Stretching, bending, climbing and lengthening the legs in the car.
- Calf and Raja calf.
- Raising the Barbell and Press.
- Cardio - 20 minutes.
Perform 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 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 need to follow your plan closely. Monitor arrival and calorie intake. There should always be a deficit. Do not torture yourself with intense daily activities. Necessary weight to rest in order for the body to recover and gain strength.
Lais Deleon, Brazilian fitness model
The girl advises to always eat breakfast, 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.
Key Findings
The training program can be designed independently, but it is better to contact a specialist. More is more convenient to study in the gym, as there are all the necessary sports equipment. But at home, you can create normal training conditions 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 apparent. If you show perseverance and patience, then you will definitely succeed in losing weight.