A set of exercises for weight loss for a month pictures

What is a weight loss program

The weight loss program is designed to comprehensively solve the problem. The work begins with identifying the causes of weight gain and launching the fat burning mechanism.

Components of the plan:

1. Motivation.
2. Goals.
3. Caloric content and fractional nutrition.
4. Diet preparation. Eliminating foods that contribute to weight gain.
5. Drinking regime.
6. Therapeutic and preventive procedures: massage, wraps.
7. Training program.

The result of the program is a decrease in body weight with a tendency to further fat burning. Helps you learn to control your appetite. Forms healthy habits and relieves dependence on food. Physical health is restored - muscles become toned, performance increases, and well-being improves.

Nutrition

Nutrition is 70% of weight loss success. Therefore, when drawing up a program, you must follow certain rules:

1. Balanced and varied menu.
2. Fractional nutrition - the number of meals - 4-5 times a day at regular intervals.
3. The basis of the diet is vegetables.
4. Moderate consumption of fruits - 1-2 pcs. per day instead of sweets.
5. Compliance with drinking regime.

All harmful foods are excluded from the diet: sugar, confectionery, sweet drinks, fast food, chips and salty crackers with flavors. The consumption of salt and flour products (long loaves, white bread) is limited.

Training mode

A weight loss plan at the gym 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 depending on gender, level of training and health status. You need to exercise regularly, but not every day. The recommended regimen is 3-5 times a week.

Important! Adding sports to your life does not replace overall activity. You need 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.

Features of the weight loss program

Online courses are suitable for studying at home, so you can train in your free time. Aerobic exercise contributes to fat burning, and strength training contributes to the formation of relief.

At home

The home weight loss program is based on self-discipline. First, you need to set a goal - how many kilograms you want to lose. Once a week you will need to record the results and track progress.

Where to begin:

• optimize your daily diet;
• increase activity;
• choose the type of exercise and time for training;
• purchase sports equipment.

For classes you will need a mat, dumbbells, and an expander. To track your activity, you can buy a fitness bracelet.

In the hall

In the gym, a trainer will motivate and help. He will be able to track progress and adjust the exercise program.

How the workout is structured:

1. Warm up. Helps warm up muscles, increase blood circulation and avoid sprains.
2. Aerobic exercise. This could be jumping rope, running, walking on a stepper.
3. Power. They are divided into 2 types: with their own weight and with weighting. Different muscle groups are involved.
4. Hitch. Normalizes heart rhythm.

Circuit training, which includes aerobic and strength training, will allow you to lose weight and achieve muscle definition.

Is it possible to lose extra pounds in 30 days?

Losing weight in 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.

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, it sags and becomes flabby. And the face takes on a haggard appearance. General health also worsens, irritability and anger appear, and constant fatigue appears. And the main thing is that when you return to a normal diet, all the lost kilograms quickly come back.

The recommended rate of weight loss is 4-5 kg ​​per month. Sometimes you can lose 10 kg without harm. But this is if the initial weight is too large. 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 noticeably decreasing. Well-being improves, appetite decreases, performance increases. There is a desire to lose weight further.

Combination of planks, squats and lunges

A good set of exercises can be achieved by combining different types of planks, squats and lunges. It is necessary to arrange alternate executions: plank – lunge – squat – rest. Each group of exercises should be performed in two approaches. The duration of the exercises is at least forty-five seconds - minutes. Rest between exercises is about thirty seconds. Approaches should be performed at intervals of a minute and a half. It is better to record time with a stopwatch.

Each workout should begin with a short warm-up. Warm-up should consist of various bends, swings, and light jumps. The warm-up can be replaced by jumping rope at a fast pace. Duration ranges from five to eight minutes. You should end your workout with stretching. First of all, you should restore your breathing, take a few deep breaths. As you inhale, raise your arms above your head, as you exhale, lower your arms. After this, you can stretch the front and back of the thigh. The leg should be bent at the knee, the heel should be pressed against the buttock with the hand and the leg should be pulled back slightly. In this case, a stretch should be felt on the front surface of the thigh. Change leg. You can stretch your back by bending down with your legs spread wide apart. You should bend over first to one leg, then to the other.

All movements should be smooth and slow. You can stretch your arms like this: bend your arm at the elbow and place it behind your head, hand pointing down, elbow up, slightly pull your elbow back with your other hand. You should feel a stretch in your triceps here. Regularly performing simple complexes for 30 days every day will help strengthen your silhouette and get rid of extra centimeters. Correcting your diet and switching to healthy foods will speed up the results. Reviews about the 30 day exercise are wonderful. When the muscles get used to the load, you can increase the time the exercise is performed, or better yet, change the exercise.

How to lose weight quickly

An integrated approach to solving the problem helps you lose weight quickly:

1. Reducing caloric intake.
2. Large water consumption (up to 3 liters per day).
3. Regular training.
4. Increased household activity.
5. Cosmetology procedures.

The basis of nutrition 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.

Training should be regular. The intensity is selected taking into account preparedness. But it is better to give preference to a moderate pace so as not to exhaust the body. Even after training, you need to be active: walk more, do not shirk from household chores. They also require decent energy consumption.

In the process of losing weight, do not underestimate cosmetic procedures. Regular massage, wraps and going to the sauna help remove excess fluid from the body and improve the structure of the skin.

Important! Rapid weight loss is impossible without proper sleep. You need to go to bed before 11 pm. Sleep duration is at least 7-8 hours.

Fifth month

The final 30 days will require a lot of strength and energy.

Run

Before training, do a warm-up and joint exercises, and at the end - a cool-down. You need to jog 5 km, then start walking if necessary.

Strength training in the first ten days of the month

Workout – 3 laps:

1. V-fold – 20 times.
2. “Superman” – 20 repetitions.
3. Push-ups – 20 times.
4. Jump squats – 20 reps.
5. Push-ups with legs elevated – 20 times. It's important to watch your elbows.
6. Static “Chair” against the wall – 30 seconds.
7. Pelvic raises with 1 leg on the platform - 20 times each.

Strength training in the second ten days of the month

Repeat exercises for 3 rounds:

1. Fold - 20 times.
2. “Superman” – 20 repetitions.
3. Push-ups – 25 times.
4. “Pistols” with support – 20 times on each leg. You can hold onto the wall with your hand. There is no need to twist your knee during a squat.
5. Reverse push-ups with feet on a platform - 20 repetitions.
6. Pelvic raises with 1 leg on an elevation - 12 times each.

Interval training for weight loss

The course is carried out according to the EMOM type - Every Minute on the Minute. These workouts are carried out with a timer or stopwatch, since 1 minute is allocated for each exercise. Despite the intensity, there is no strain on the heart.

First workout:

• burpee – 20 repetitions;
• jump rope - 50 times.

The entire workout lasts 10 minutes.

Second workout:

• burpees with jumping onto the platform - 20 times;
• Elbow plank – 30 seconds.

The duration of the workout is 10 minutes.

The most effective programs to lose weight at an accelerated pace

Accelerated weight loss programs require a lot of strength and energy, since they involve intense daily training. This regime is stressful for the body. Physical activity should be introduced gradually.

"Insanity" with Shaun T

A popular but tough video course that promises a radical change in the body with the help of simple but very intense exercises. The program is ideal for those who are ready to squeeze the maximum out of themselves in order to get quick results.

Workout with Jillian Michaels

The program promises weight loss in 30 days. During classes with Gillian, sweat flows in streams, but after a month the results are really noticeable. This is one of the most effective weight loss programs at home.

Interesting! You only have to spend 20 minutes a day training.

Bodyflex

The author of an unusual weight loss method, Greer Childers, claims that proper breathing is enough to lose weight. You need to exercise every morning for 15 minutes.

How to get in shape?

The fastest way to get in shape is to adjust your diet in combination with physical activity. Ideally, you need to devote 30 days to exercise. The first changes will be noticeable to others in about a month. Even 30 days of exercise will allow you to tighten your figure and remove extra centimeters. It should be remembered that it is impossible to lose weight only at the waist. Excess weight disappears evenly from the entire body. Regular exercise for 30 days will strengthen the muscle corset and speed up metabolic processes in the body. Reducing carbohydrate consumption, giving up sweets and starchy foods are common truths for everyone who wants to be slim. All 30 days of exercise should be varied, rather than doing the same thing. This will allow you to use more muscles.

Step-by-step program: losing weight

A well-designed weight loss course helps strengthen the cardiovascular system, burn fat and increase muscle tone.

At home

A universal program for home weight loss. Suitable for both men and women. The lesson begins with a 10-minute warm-up to warm up the muscles and get the body working. It ends with a cool-down to relieve muscle tension, normalize blood pressure, breathing and pulse.

Set of exercises:

• twisting while lying on the floor;
• squats with dumbbells;
• bench press and row (incline) of dumbbells;
• lunges and fly-ups (lying down) with dumbbells;
• bench push-ups from behind;
• side lunges;
• lying leg raises;
• jumping rope (5 minutes).

The number of repetitions is 12-20 times, approaches are from 3 to 5.

In the gym

The program promotes weight loss and the formation of muscle relief. The number of repetitions is 15-20 times, in 2-3 approaches.

Monday:

1. Cardio - 40 minutes.
2. Squats with a barbell, plie.
3. Lunges with dumbbells.
4. Hyperextension.
5. Raising the body and legs on a Roman chair in a lying position.
6. Cardio - 15 minutes.

Wednesday:

1. Cardio.
2. Hyperextension.
3. Romanian or deadlift.
4. Leg abduction in the simulator.
5. Dumbbell bench press.
6. Raising arms with dumbbells on a bench.
7. Extension of arms on a block.
8. Oblique twist.
9. Body lifts on the floor.
10. Cardio - 10 minutes.

Friday:

1. Cardio - 20 minutes.
2. Leg press.
3. Extension, flexion, abduction and extension of legs on the simulator.
4. Calf and calf raises.
5. Seated dumbbell raises and presses.
6. Cardio - 20 minutes.

Carry out 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, and up to 45 seconds between sets.

Preparatory stage

Before you begin active training on exercise machines and performing daily physical exercises, you need to understand the specifics of the weight loss process. The secret of success lies in the harmonious combination of a fat-burning diet and physical activity.

What should I eat to lose weight?

It is important to learn how to eat properly, because no amount of exercise will help you lose weight if you continue to eat high-calorie carbohydrate foods. The menu for girls and guys who want to lose weight and make their body slim and fit should be based on protein consumption. The main source of protein food is lean meat, poultry (chicken and turkey), dairy products, eggs, etc.

You need to combine protein with fiber contained in vegetables, as well as complex carbohydrates (cereals, durum pasta, whole grain bread). The optimal BJU ratio for weight loss is 50/15/35. A prerequisite for those who want to lose weight in 30 days is to exclude from the diet:

• sweets;
• baking and bakery products;
• sweet carbonated drinks, juice and alcohol;
• semi-finished products;
• fast food;
• mayonnaise.

It is important to reconsider your cooking methods. Fried food is considered harmful. If you need to cook something in a frying pan, then use olive oil, but it is better to give preference to such thermal methods of food processing as steaming, baking, stewing, and boiling. Learn to count calories. You need to consume fewer calories than your body expends. A sufficient amount for each day is considered to be 1200-1500 kcal. It is important to eat fractionally, but in small portions. Avoid feeling hungry, as you will increase the risk of relapse.

To get rid of extra pounds, hanging belly and sides in a short time, you need to maintain the body's water balance. The daily fluid intake is 2 liters. Drink clean still water, green tea, herbal infusions. It is better to avoid coffee, cocoa and other high-calorie drinks.

Secrets of successful training

A beginner who is used to sitting at home and eating buns, before learning the technique of performing exercises, needs to delve into the specifics of conducting classes. The rules for training for beginners at home or in the gym are quite simple:

• Before starting the training, a warm-up is required, and afterward a cool-down (stretching). This is necessary to warm up the muscles and joints and prevent the risk of injury and damage.
• To lose weight and burn calories, you need to focus on cardio exercise. Running, swimming, cycling, jumping rope, active fitness and aerobics are all types of cardio training. This load starts the process of burning fat deposits and develops the cardiovascular and respiratory systems. Cardio is a great warm-up option.
• Losing fat is not the most important thing. To have an elastic body, you need to build muscle and pump it up. To do this, you need strength training with weights - dumbbells, kettlebells, barbells. Exercises should be performed in 3-4 sets of 5-7 repetitions.
• The load must be increased gradually. Choose a comfortable work rhythm for yourself. Start with minimal loads, hone your technique, and only then complicate the exercises.
• You need to train in comfortable clothes and to rhythmic music. All movements should be free, so clothing should not be restrictive. And cheerful music will cheer you up during class.
• Start your day with morning exercises. It will help charge the body with energy for the whole day and “wake up” the cells.
• Breathe correctly. During exercises, you need to breathe frequently. The effort always involves exhaling.

Make a table with your class schedule. You don't have to practice every day. Give your muscles rest and time to restore muscle tissue. The ideal solution is to train every other day. It is important not to set unattainable goals, such as losing weight in a week. Losing excess weight is a long process and requires maximum dedication. You can notice results in at least a month of training.

How to Improve Your Diet and Exercise Efficiency

To get the maximum effect from nutrition and training, you must strictly follow the plan. Monitor your calorie intake and expenditure. There must always be a shortage. Do not torture yourself with daily intense exercise. It is necessary to rest so that the body recovers and gains strength.

Alexander Kobzar, trainer, host of the “School of Development” channel on YouTube

Alexander recommends getting ready for training, concentrating on doing the exercises and working at full strength. And imagine the future result - a beautiful and slender body.

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 does not depend on the intensity and duration of training, but on the correct selection of exercises.

Exercises

Deep squats

Place your feet wider than your shoulders, hold a dumbbell at chest level with both hands, and do deep, springy squats.

Leg Raise

Take a horizontal position, stretch your arms along your body and lift your legs up, smoothly lowering them down.

Push ups

Stand as if you were doing a plank exercise, place your feet shoulder-width apart and stand on your toes and push up from the floor; keep your body as straight and horizontal as possible.

Arm press up and down from an inclined position while standing

Place your feet shoulder-width apart, bend your knees slightly and lean your body forward. Take dumbbells in your hands and lower and lift them up and down, as if you were pulling the weight towards yourself.

Barbell Curl

Stand straight, place your feet shoulder-width apart, turn your arms palms up and grab dumbbells. Raise your hands towards yourself, almost touching your shoulders, and lower them down.

Lateral jumping lunges

Alternately do side jumping lunges, each time touching your left hand to your right foot and vice versa.

Plank steps

Feet – hip-width apart, arms – shoulder-width apart, excluding arching from the lower back. Standing in a plank position, we begin to alternately pull our knees toward our chest as we walk. The stomach is tucked.

How to lose weight in a month

Safe weight loss involves combining a healthy diet with physical activity. For example, you can lose weight by 1-2 kg per week (depending on the characteristics of your body) if you eliminate unnecessary snacks and stop eating sweets every day. Your daily diet should include a healthy breakfast, lunch (full) and a modest but protein-rich dinner. You can introduce a couple of snacks with vegetables or fruits that are rich in vitamins. In addition, do special exercises at home or do:

• light jogging;
• swimming;
• tennis;
• race walking;
• cycling;
• dancing;
• gymnastics;
• skiing, etc.

Nutrition rules for losing weight by 5-10 kilograms

To get results, you must adhere to a diet.

Rules for the entire weight loss course:

1. Drink at least 2 liters of water per day.
2. Reduce daily calories by 20%.
3. Exclude flour, sausages, carbonated drinks.
4. Eat food at regular intervals.

Menu example:

1. Breakfast: oatmeal with water, a handful of dried fruits, coffee without sugar.
2. Lunch: Vegetable soup, baked chicken breast.
3. Dinner: fish fillet with a side dish of vegetables.
4. Snacks: cottage cheese, apple.

How to count calories

Express weight loss occurs with a calorie deficit.

For calculation use the formula:

1. For girls: (10 * weight [kg]) + (6.25 × height [cm]) − (5 * age [years]) − 161.
2. For men: (10 * weight [kg]) + (6.25 × height [cm]) − (5 * age [years]) +5.

Subtract 400 kcal from the obtained value. This option is suitable for those who do not have chronic diseases. The minimum amount of calories per day is 1200.