To speed up the weight loss process, you need to develop a clear plan where everything will be sorted out.Set specific goals and describe 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 to completely solve the problem.The work begins with identifying the causes of weight gain and launching the fat burning mechanism.
Components of the plan:
- Motivation.
- Goals.
- Caloric content and fractional nutrition.
- Preparation of the diet.Eliminate foods that contribute to weight gain.
- Drinking regime.
- Therapeutic and preventive actions: massages, wraps.
- Training program.
The result of the program is a decrease in body weight with a tendency to burn more fat.Helps you learn to control your appetite.Forms healthy habits and relieves dependence on food.Physical health is restored - muscles tone up, performance increases and well-being improves.
Food
Nutrition accounts for 70% of weight loss success.So, when developing a program, you must follow certain rules:
- 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.per day instead of candy.
- Compliance with the drinking regime.
All harmful foods are excluded from the diet: sugar, confectionery, sweet drinks, fast food, chips and salty crackers with flavors.Consumption of salt and flour products (long breads, white bread) is limited.
Training mode
A gym weight loss plan should include:
- a set of exercises to work the desired muscle groups;
- frequency of classes;
- intensity;
- duration;
- number of approaches and repetitions compiled by the coach, break time.
Exercises are selected based on gender, level of training and health status.You should exercise regularly, but not every day.The recommended regimen is 3 to 5 times a week.
Important!Adding sport to your life does not replace overall activity.You have to constantly move - walk, climb stairs, wash floors with your hands, etc.Reducing activity leads to lower energy costs and a slower weight loss process.
Is it possible to lose extra pounds in 30 days?
Losing weight in a month is entirely possible.Some people have lost up to 10 kg of excess weight in 30 days.But such extreme weight loss is harmful and dangerous for health.Since the results are achieved through starvation diets.
Additionally, 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, it relaxes and becomes flabby.And the face takes on a haggard appearance.The general state of health also deteriorates, irritability and anger appear, and constant fatigue appears.And the main thing is that when you return to a normal diet, all the lost pounds return quickly.
The recommended weight loss rate is 4 to 5 kg per month.Sometimes you can lose 10 kg without damage.But that's if the initial weight is too great.At this rate, weight loss is achieved precisely by burning fat.
At the same time, the skin has time to shrink and the body becomes elastic.Volumes are decreasing significantly.Well-being improves, appetite decreases, performance increases.There is a desire to lose weight more.
How to lose weight quickly
An integrated approach to solving the problem helps you lose weight quickly:
- Reduce caloric 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.Make sure you drink plenty of water.It cleanses the intestines, eliminates toxins and reduces appetite.Training must be regular.The intensity is chosen taking into account the preparation.But it is better to favor a moderate pace so as not to exhaust the body.Even after training, you need to be active: walk more, not shirk household chores.They also require decent power consumption.
In the process of losing weight, do not underestimate cosmetic procedures.Regular massages, wraps and sauna sessions help remove excess fluid from the body and improve the structure of the skin.
Important!Rapid weight loss is impossible without good sleep.You must go to bed before 11 p.m.Sleep duration is at least 7-8 hours.
The most effective programs for losing weight at an accelerated pace
Accelerated weight loss programs require a lot of strength and energy because they involve intense daily training.This diet is stressful for the body.Physical activity should be introduced gradually.
“Insanity” with Shaun T
A popular but demanding video course that promises a radical change in the body using simple but very intense exercises.The program is ideal for those who are ready to get the most out of themselves in order to achieve rapid results.
Training with Jillian Michaels
The program promises weight loss in 30 days.During classes with Gillian, the sweat pours out, but after a month the results are really noticeable.It is one of the most effective home weight loss programs.
Interesting!You only need to spend 20 minutes a day working out.
Body Flexion
The author of an unusual weight loss method, Greer Childers, claims that proper breathing is enough to lose weight.You should exercise every morning for 15 minutes.
The program is perfect for those who, for various reasons, perform intense exercises.
Pilox
One version of this type of workout is a combination of Pilates and kickboxing.There is no need to train quickly here.Weight loss occurs gradually, without stress on the body.
Kundalini-Yoga
You can achieve harmony forever only by completely changing your lifestyle, achieving harmony between body, mind and spirit.Kundalini Yoga results are not the fastest, but 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
A universal program for losing weight at home.Suitable for both men and women.The class begins with a 10-minute warm-up to warm up the muscles and work the body.It ends with a recovery to relieve muscle tension, normalize blood pressure, breathing and pulse.
Series of exercises:
- twisting while lying on the ground;
- squats with dumbbells;
- dumbbell bench press and (incline) row;
- lunges and jumps (lying) with dumbbells;
- bench push-ups from behind;
- side slits;
- the lying leg rises;
- skipping rope (5 minutes).
Number of repetitions – 12-20 times, approaches – from 3 to 5
In the gym
The program promotes weight loss and the formation of muscle relief.Number of repetitions – 15-20 times, in 2-3 sets.
Monday :
- Cardio – 40 minutes.
- Squats with a barbell, plie.
- Dumbbell lunges.
- Hyperextension.
- Elevate the body and legs on a Roman chair in a lying position.
- Cardio – 15 minutes.
Wednesday :
- Cardio.
- Hyperextension.
- Romanian or deadlift.
- Leg abduction in the simulator.
- Dumbbell bench press.
- Raising your arms with dumbbells on a bench.
- Extension of the arms on a block.
- Oblique twist.
- The body rises from the ground.
- Cardio – 10 minutes.
Friday :
- Cardio – 20 minutes.
- Leg press.
- Extension, flexion, abduction and extension of the legs on the simulator.
- Calf and calf raise.
- The seated dumbbell rises and presses.
- Cardio – 20 minutes.
Complete the training program in the suggested order.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 and up to 45 seconds between sets.
How to improve your diet and physical efficiency
To get the most out of nutrition and training, you must strictly follow the plan.Monitor your calorie intake and expenditure.There must always be a shortage.Don't torture yourself with daily intense exercise.It is necessary to rest so that the body recovers and regains strength.
Lais Deleon, Brazilian fitness model
The girl advises to always have breakfast, eat dishes that you like.The diet should consist of slow carbohydrates, healthy fats and protein foods.Lais claims that the result depends not on the intensity and duration of training, but on the correct selection of exercises.
Main findings
You can create a training program yourself, but it is better to consult a specialist.It is more convenient to exercise in the gym, because there is all the necessary sports equipment.But at home you can create normal training conditions and achieve the desired result.
The main thing to achieve the goal:
- Motivation.
- Discipline.
- Strict adherence to the plan.
Never say die.The results are not immediately visible.If you have perseverance and patience, you will definitely be able to lose weight.