To speed up weight loss, you need to create a clear plan where everything can be put on the shelves. Setting specific goals and describing how to achieve them. They greatly simplify the task and prepare you for victory. Dieting should be followed for at least a month.
What is a weight loss program
A weight loss program is put together to comprehensively solve the problem. Work begins with identifying the causes of weight gain and starting the mechanism of fat burning.
Design components:
- Motivation.
- Goals.
- Calorie content and nutritional ratio.
- Preparing your diet. Elimination of foods that contribute to weight gain.
- Drinking system.
- Medical and preventive procedures: massage, body wrap.
- Training program.
The result of the program is weight loss, which tends to burn more fat. It helps you learn to control your appetite. Shapes healthy habits and relieves food addiction. Physical health is restored - muscles get sound, efficiency increases and well-being improves.
Nutrition
Nutrition is 70% of weight loss success. Therefore, certain rules must be followed when compiling the program:
- Balanced and varied menu.
- Fragmented 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. one day instead of sweets.
- Adherence to the drinking system.
All harmful products are excluded from the diet: sugar, pastries, sugary drinks, fast food, chips and savory croutons with flavoring. Consumption of salt and flour products (bread, white bread) is limited.
Training mode
The gym's weight loss plan should include:
- series of exercises to work out the desired muscle groups;
- frequency of classes;
- intensity;
- duration;
- number of approaches and repetitions compiled by the coach, pause.
Exercises are selected based on gender, fitness level, and health status. It should be done regularly, but not every day. The recommended treatment is 3-5 times a week.
Important!Adding sports to your life does not deny general activity. You have to keep moving - walking, climbing stairs, washing the floor by hand, etc. Reducing activity leads to a reduction in energy consumption and a slowing down of the weight loss process.
It is possible to lose weight in 30 days
Losing weight in a month is entirely possible. Some people have lost up to 10 kg of weight in 30 days. But such extraordinary weight loss is harmful and dangerous to health. Because the results are achieved with starvation diets.
In addition, most of the weight lost is not fat at all, but water and muscle. During this period, the skin does not have time to contract, sag and become flabby. And the face takes a catchy look. General health also deteriorates, irritability and anger appear, constant fatigue. And most importantly, when you return to a normal diet, all the pounds you lose return quickly.
The recommended amount of weight loss is 4-5 kg per month. Sometimes you can lose 10 kg without damage. But this is when the initial weight is too high. At this rate, weight loss can be achieved precisely by burning fat.
At the same time, it is time for the skin to contract and the body to become elastic. The volumes are noticeably gone. Improves health, decreases appetite, increases efficiency. There is a desire to lose weight.
How to lose weight fast
A comprehensive approach to solving this problem will help you lose weight fast:
- Reduce calorie intake.
- High water consumption (up to 3 liters per day).
- Regular training.
- Increase in household activity.
- Cosmetology procedures.
The basis of the diet 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. Intensity is selected based on preparedness. But it is better to prefer a moderate pace so that we do not exhaust the body. You also need to be active after training: walk more, don’t take time out for housework. They also require decent energy.
Do not underestimate cosmetic procedures during weight loss. Regular massages, body wraps and saunas help to remove excess fluid from the body and improve the structure of the skin.
Important!Fast weight loss is impossible without proper sleep. You have to go to bed by 11 p. m. The duration of sleep is at least 7-8 hours.
The most effective programs for fast-paced weight loss
Fast-paced diets require a lot of strength and energy as they involve intense daily workouts. Such a system stresses the body. Physical activity should be introduced gradually.
"Madness" with Sean Tee
A popular yet tough video course that rotates the body with a simple yet intense exercise. The program is ideal for those who are ready to get the most out of themselves for fast results.
Training with Jillian Michaels
The program promises to lose weight in 30 days. During 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 only need to spend 20 minutes a day training.
Bodyflex
The author of an unusual weight loss method, Greer Childers, claims that breathing is enough to lose weight. You have to do it every morning for 15 minutes.
The program is perfect for those who do intense exercise for a variety of reasons.
Pilox
The workout version is a combination of Pilates and kickboxing. No training is required in high speed mode. Weight loss is gradual, without stress to the body.
Kundalini Yoga
You can only find harmony forever if you completely change your lifestyle, you achieve harmony between body, mind and mind. The result of kundalini yoga is not the fastest, but it is guaranteed.
Step by step program: weight loss
A well-designed diet will help strengthen the cardiovascular system, burn fat and increase muscle tone.
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 barriers to relieving muscle tension, normalizing pressure, breathing, and heart rate.
Set of exercises:
- lies on the ground;
- dumbbell squatting;
- barbell bench press and dead weight;
- lungs and divorce (lying) with dumbbells;
- push-ups from the back of the bench;
- side lung;
- horizontal leg lift;
- skipping rope (5 minutes).
Number of repetitions - 12-20 times, approach - 3 to 5
In the gym
The program promotes weight loss and muscle relief. The number of repetitions is 15-20 times in 2-3 series.
Monday:
- Cardio - 40 minutes.
- Dumbbell squatting, Plie.
- Dumbbells.
- Hyperextension.
- Raises the body, legs on a Roman chair, in a prone position.
- Cardio - 15 minutes.
Wednesday:
- Cardio.
- Hyperextension.
- Romanian or deadlift.
- Foot abduction in the simulator.
- Dumbbell bench press.
- Raising dumbbell hand on bench.
- Extend arms on the block.
- Slanted screw.
- Raises the body on the ground.
- Cardio - 10 minutes.
Friday:
- Cardio - 20 minutes.
- Leg Press.
- Extend, bend, add and extend machine legs.
- Calf and calf rearing.
- Planted dumbbell breeding and press.
- Cardio - 20 minutes.
Complete the training program in the recommended order. If the exercises are difficult, you can reduce the number of repetitions and approaches. Then gradually add them. Take a break of up to 1 minute between exercises, with sets lasting 45 seconds.
How to improve your diet and exercise efficiency
To get the most out of your diet and exercise, you need to stick to your plan. Monitor the arrival and consumption of calories. There should always be a shortage. Don’t torture yourself with intense daily activities. It is absolutely necessary to rest for the body to recover and gain strength.
Lais Deleon, Brazilian fitness model
She advises her to always have breakfast and eat foods she likes. The diet should consist of slow carbohydrates, healthy fats and protein foods. Lais argues that the outcome does not depend on the intensity and duration of the workout, but on the right choice of exercises.
Key Findings
The training program can be done independently, but it is better to consult a specialist. It is more convenient to study in the gym as all the necessary sports equipment is available. But at home, you can create normal conditions for training and achieve the desired result.
The key to achieving your goal is
- Motivation.
- Discipline.
- Strict adherence to the plan.
Never despair. The results are not immediately visible. If you show perseverance and patience, you will definitely manage to lose weight.