How to lose weight by 5 kg or more in 2-3 months before vacation

Losing weight by summer, tightening your stomach, waist, hips means looking stylish and charming. A personalized fat loss training program will give you all this without too much effort!

When the sun is getting brighter, the thermometer is getting higher and the fertile time of holidays at sea is approaching, willy-nilly thoughts arise about losing weight for the holidays and ways to get a beautiful, slender figure.

If throughout the winter you moved little, spent a lot of time in a sitting position and did not deny yourself anything tasty, then you should not be surprised to suddenly discover that your figure has undergone serious changes and not for the better.

Extra centimeters will appear immediately as soon as you try on beautiful swimsuits, stylish skirts and open dresses. It is quite obvious that you urgently need to look for the most effective and at the same time the easiest way to quickly lose weight for the holidays and get your body in order.

The modern world offers us many different methods: among them there are effective and not very effective, easy and with heavy loads, accessible to everyone and very expensive, dangerous and, on the contrary, promoting health.

Have you thought about an online fitness marathon? Set up your own. So, the following training structure awaits you in the next 3 months:

• Stage 1: 1 strength (3 times a week) + 1 cardio (interval - 2 times a week)
• Stage 2 1 strength (3 times a week) + 2 cardio (interval - 2 times a week, aerobic - 1 time)
• Stage 3: 2 strength training (4 times a week) + 1 cardio (interval aerobic - 2 times a week)

And of course we do high-quality warm-ups every day and an optional abdominal workout for fat burning on the sides.

Losing weight quickly before vacation is real

Where to start? You need to pay attention to your lifestyle, your habits and reconsider your views on food and physical activity. A reliable way, dictated by nature itself, will help you not harm your health and lose weight - increase physical activity.

Stage 1 – 1 month

Even if you have never worked out in the gym or have taken a long break from your workouts, this program will help you get into delicious shape. Burn fat, build muscles in the right places and eliminate all the consequences of a passive lifestyle - all this is possible with our hot training program.

Do strength training 3 times a week, with at least one rest day between each session. For example, you can study on Mondays, Wednesdays and Fridays, or move forward one day and take the weekend.

What to do to lose 10 kg

You can lose the specified number of kilograms in 3 months by switching from one strict diet to another. However, you will harm your health, and the excess weight will return, if you just remember the old nutrition system again. According to nutritionists, getting rid of 10 kg in 3 months is possible even without global measures and deprivations, so don’t rush to look for a miracle pill. The key to success will be a combination of 2 factors:

• nutrition;
• physical exercise.

Make a weight loss plan

One of the recommendations of experts for quality weight loss, especially when it takes several months, is to specify goals and actions. First, determine how much weight you want to lose and what areas need adjustment. Write down to yourself what you are unhappy with: sides, hips, legs, etc. If possible, indicate the parameters that you want to see in 3 months, but remember the limits of what is reasonable: reducing your waist by 20 cm in such a period is only possible if you are obese.

The next step is to visualize the algorithm that you intend to follow for 3 months:

• Write down the daily menu. If you decide to start with a fasting day, a short diet, and then lose weight on proper nutrition, these steps need to be outlined in detail for each day.
• Create a workout plan, whether you do it at home or in the gym. Mark those you attended, take notes on how the lesson went.

Calculate daily caloric intake

Attempts to lose weight, especially those not planned for a month, should begin with calculating the number of calories a person can eat. They do this based on formulas that take into account gender, age, height, which is calculated in centimeters, and current weight. The data is unreliable for teenagers, the elderly and pregnant women: their daily caloric intake should be calculated by a doctor. If you don't want to work with formulas, use online calculators. You need to recalculate the result 2 times a month.

Regarding the data obtained, you need to know that:

• As a result, you have a parameter of basic metabolism - this is not the number of calories with which you can lose weight, but the one that the body needs for life support.
• You can lose 10 kg in 3 months even at the slowest speed, so the recommended daily caloric intake should be reduced by only 10%.
• Remember to multiply this number by your exercise level and eat according to it on training days to avoid losing muscle size.

Diet with limited carbohydrates

Carbohydrates are responsible for the energy on which the body lives, but they are also a nutrient that has a high calorie content, affects insulin levels and can be stored as fat. For this reason, nutritionists recommend that those who want to seriously lose weight give up grains for a month, and then return them to the diet, but in a limited manner. Simple carbohydrates, i.e. Sweets and flour should be excluded completely. During the first month, the amount of porridge per day for an adult should not exceed 100 g (dry product).

Exercise for weight loss

To help the body lose weight and burn consumed calories should not only be a lack of food, but also physical activity. It is not necessary to introduce a full-fledged sports regime, especially in the first month, but you should move as much as possible every day - this is the easiest way to lose weight. For the first couple of weeks, you can limit yourself to regular walking for 1.5-2 hours, if you have not done sports before, and morning half-hour exercises. Afterwards you will have to turn to aerobic training and strength training.

Weight loss program 1-4 weeks

Body turns with a fitball in your hands

• 1 set of 5 reps
• Body part: Press Equipment: Fitball

Exercise "Superman"

• 2-3 sets of 10-12 reps
• Body Part: Lower Back Equipment: No

Exercise "Bridge"

• to increase the challenge, you can do this exercise with your knees locked!
• Body part: Buttocks Equipment: Body weight

Squats with dumbbells

• You can do squats with a barbell on your shoulders instead of this exercise!
• Body part: Quadriceps Equipment: Dumbbells

Lunge with dumbbells forward

• 1 set of 4 reps
• Body part: Quadriceps Equipment: Dumbbells

Lunges with barbell to the side

• 1 set of 4 reps
• Body part: Quadriceps Equipment: Barbell

Push ups

• 2-3 sets of 10-12 reps
• Body Part: Chest Equipment: No

Swing your legs while lying on a bench

• 2-3 sets of 10-12 reps
• Body part: Buttocks Equipment: Body weight

Pulling your legs to your chest on a horizontal bench

• 2-3 sets of 10-12 reps
• Body part: Press Equipment: Body weight

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Pay attention to the cardio block and determine in advance your optimal heart rate for fat burning. The easiest way is to use the mHR formula “220 - Age”, from which to calculate the corridor of 55-70%. This will be your guideline for the pulse zone in which you need to be during aerobic training.

Fat burning massage

As an additional way to lose weight in problem areas, you can mention massage, which should be performed by a specialist. This is a mechanical effect on subcutaneous fat deposits, which causes them to actively burn. Losing weight in 3 months only with massage, without the above rules of nutrition and exercise, is impossible, but as an accelerating element, this technique can work. The course usually takes a month with sessions every other day.

Cardio for weight loss 1-4 weeks

Treadmill workout

• 3-5 minutes, 1 repetition
• Body part: Quadriceps Equipment: Exercise

Treadmill workout

• Walking on a treadmill. 2 minutes of fast walking, 2 minutes of walking at medium speed. This will be 1 approach. Do 3 of these sets and increase the number of repetitions every week until you reach 5-7
• Body part: Quadriceps Equipment: Exercise

Treadmill workout

• Walking on a treadmill. 3-5 minutes of easy walking at low speed.
• Body part: Quadriceps Equipment: Exercise

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So, do cardio twice a week to burn fat. And don't forget about warming up.

Stage 2 – 1 month

The structure becomes a little more complicated in the second stage:

Do the same strength program three times a week. Rest after each workout for at least one day. That is, you can train, for example, on Mondays, Wednesdays and Fridays.

Weight loss program 5-8 weeks

Warm-up
Triple stretch

• 1 set of 4 reps
• Body part: Hamstrings Equipment: Body weight

Lunges with barbell to the side

• 1 set of 4 reps
• Body part: Quadriceps Equipment: Barbell

Training

Single leg barbell squats

• 2-3 sets of 10-12 reps
• Body part: Quadriceps Equipment: Barbell

Dumbbell bench press

• 2-3 sets of 10-12 reps
• Body part: Chest Equipment: Dumbbells

Pulling your legs to your chest on a horizontal bench

• 2-3 sets of 10-12 reps
• Body part: Press Equipment: Body weight

Pull-ups

• 2-3 sets of 10-12 reps
• Body Part: Lat Equipment: Bodyweight

Oblique crunches on an incline bench

• 2-3 sets of 8-10 reps
• Body part: Press Equipment: Body weight

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And additional cardio is added. Three times a week (preferably on days adjacent to training) do this cardio program. Do interval training the first two days (for example, Tuesday and Thursday), and aerobic cardio training on the third (Saturday).

Work on yourself without making mistakes

These mistakes are typical for everyone who unreasonably quickly wants to see results.

Daily weigh-ins

You've just started working on yourself, and you're already watching the scales every day. The dynamics can be checked no earlier than after 2-3 weeks. After all, your goal is stable weight loss without return, which means that the first kilogram will go away no earlier than in 7 days.

Weight braking

This condition is typical for those who are seriously interested in training. This is by no means a bad thing. But weight loss may begin even later. It’s just that during training, adipose tissue disappears, and muscle tissue appears in its place. The body becomes beautiful and fit, but the weight does not change yet. This is normal, you need to continue in the same spirit.

Cardio for weight loss 5-8 weeks

Interval
Aerobic

Interval

Interval

Aerobic

Treadmill workout

• Walking on a treadmill. 3-5 minutes walk at medium speed
• Body part: Quadriceps Equipment: Exercise

Treadmill workout

• Walking on a treadmill. 1 minute of intense walking at high speed, reduce speed to medium and walk for another 2 minutes. This will be 1 approach. Do 4 sets. Within 3 weeks, try to increase the number of approaches to 6.
• Body part: Quadriceps Equipment: Exercise

Treadmill workout

• Walking on a treadmill. 3-5 minutes of walking at low speed.
• Body part: Quadriceps Equipment: Exercise

Treadmill workout

• Walking on a treadmill. 3-5 minutes of walking at low speed.
• Body part: Quadriceps Equipment: Exercise

Treadmill workout

• Walking on a treadmill. 15 minutes of walking at an average speed. Over the next weeks, try to increase your workout duration to 25 minutes.
• Body part: Quadriceps Equipment: Exercise

Treadmill workout

• Walking on a treadmill. 3-5 minutes of walking at low speed.
• Body part: Quadriceps Equipment: Exercise

Alternate the first and second workouts three times a week. You need to rest for at least 1 day after each visit to the gym. For example, if you study on Monday according to the first program, then on Wednesday - on the second, and on Friday - again on the first.

Stage 3 – 1 month

The third stage will be the most difficult and important.

Do strength training four times a week: first - legs, shoulders, abs; the second - arms, back.

Weight loss program 9-12 weeks

DAY 1
DAY 2

DAY 1

DAY 1

DAY 2

Deep squats with a barbell on the chest

• 3 sets of 8-10 reps
• Body part: Quadriceps Equipment: Barbell

Incline Dumbbell Press

• 3 sets of 8-10 reps
• Body part: Chest Equipment: Dumbbells

Single leg barbell squats

• 3 sets of 8-10 reps
• Body part: Quadriceps Equipment: Barbell

Dumbbell rows lying on an incline bench

• 3 sets of 8-10 reps
• Body part: Middle back Equipment: Dumbbells

Standing Dumbbell Overhead Press

• 3 sets of 8-10 reps
• Body part: Shoulders Equipment: Dumbbells

Oblique crunches on an incline bench

• 3 sets of 8-10 reps
• Body part: Press Equipment: Body weight

Concentrated dumbbell curls

• 3 sets of 10-12 reps
• Body part: Biceps Equipment: Dumbbells

Neutral grip dumbbell bench press

• 3 sets of 10-12 reps
• Body part: Chest Equipment: Dumbbells

Romanian deadlift

• 3 sets of 8-12 reps
• Body part: Hamstrings Equipment: Barbell

Dumbbell flyes with rotation while lying on an incline bench

• 3 sets of 10-12 reps
• Body part: Shoulders Equipment: Dumbbells

Dumbbell extension from behind the head

• 3 sets of 10-12 reps
• Body part: Triceps Equipment: Dumbbells

Hyperextension on a bench

• 3 sets of 8-10 reps
• Body Part: Lower Back Equipment: Bodyweight

This workout is a special type of cardio in which you first do accelerated intervals to kickstart your metabolism and burn fat, followed by a long, steady workout. Again, watch your heart rate.

How to lose 10 kg with pills

Experts do not recommend using medications for weight loss, because... You won’t be able to choose effective and safe ones on your own – the ideal fat burner must be selected by a doctor. Secondly, the principle of action of drugs from the pharmacy (i.e. dietary supplements) is stimulation of the intestines and removal of fluid, i.e. fat is not affected. Sports supplements are not the most rational way to lose weight, because... may lead to undesirable consequences due to a long list of contraindications. You can lose 10 kg at home without this.

Cardio training - maintenance

Interval training
Treadmill training

• 45 seconds of fast walking, then 2 minutes of walking at an average speed. Do 5 sets, but gradually try to increase them to 7.
• Body part: Quadriceps Equipment: Exercise

Treadmill workout

• 4-5 minutes of slow walking.
• Body part: Quadriceps Equipment: Exercise

Treadmill workout

• 25 minutes of walking at an average speed. Gradually increase the time to 30 minutes.
• Body part: Quadriceps Equipment: Exercise

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For example, according to an interval program for burning fat, you can do it on Wednesdays and Saturdays, and add stretching and massages on Sunday.

Adviсe

That's the whole training plan for 3 months, follow it regularly and after a short time you will be able to achieve tangible results, without exhausting diets and without medications.

We offer simple exercises that will allow you to lose all excess weight in a short time. After all, in order to lose weight for the holidays, it is not at all necessary to exhaust yourself with long, intense sports.

Three months of training according to a special program, walking to lose weight, climbing the stairs (instead of the elevator), light morning exercises (you can even do it in bed), a more balanced, proper diet for weight loss - and things will move forward.

How to lose 10 kg in 3 months

In addition to the general rules mentioned above, there are several more important points regarding diet, plate contents, and cooking methods. It is advisable to adhere to these recommendations not for 3 months, but to make them a lifelong habit if you want to maintain the results obtained and keep your figure ideal.

Proteins, fats and carbohydrates

The calculated daily caloric intake will help you lose weight, but only until you reach a normal weight. The following months, a calorie deficit will not bring results if you do not think about the quality of food. The balance between key nutrients is something you will have to monitor for all 3 months if you want to have a beautiful body, and not just low weight. There are general universal ratios of BZHU, but nutritionists advise performing individual calculations. For a person who plans to lose weight without gaining muscle, the following conditions apply for 3 months:

• Up to 4 g of carbohydrates per kg of net weight.
• No more than 1 g of protein per kg.
• Up to 1 g of fat per kg of weight for women and up to 0.8 g for men.

According to this scheme, a person weighing 60 kg needs to eat 240 g of carbohydrates, 60 g of protein and up to 60 g of fat. These numbers do not indicate the weight of the product, but the amount of BZHU in it. For the entire 3 months while you are losing weight, you will have to use tables of the energy value of foods to create a competent nutrition plan for yourself. However, keep in mind that in order to lose weight, you need complex carbohydrates, and half vegetable and animal fats.

Diet

The optimal nutrition plan, with which you can gently lose weight in a few months and maintain the result, is focused on accelerating metabolism, cleansing the body and correcting eating habits. A fast metabolism will prevent you from seeing weight gain later if there is any error in the menu, and a change in taste preferences will help you give up junk food. The basis of the diet will be:

• vegetables (especially legumes), greens;
• seafood, fish;
• lean meat;
• cereals;
• fruits, nuts.

During all 3 months, do not forget about the main rules of this diet:

• Drink clean water.
• Replace coffee with green tea.
• Get rid of sources of sugar - they interfere with weight loss.
• Make it a habit to have a hearty breakfast.
• Make it a norm to eat greens every day.

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Menu for losing weight by 10 kg

Drawing up a diet for 3 months is based on the above list of healthy foods, an understanding of the inadmissibility of frying in oil and combining protein with complex carbohydrates. Those. It is not advisable to serve meat with buckwheat if you do not go to training afterwards. When preparing food for 3 months, sugar and salt are excluded. Menu: