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How to lose weight in a month: exercise and diet programs

To lose weight in a month without harming your health, you need to work hard on yourself. The program, designed for 30 days, includes not only the avoidance of harmful foods, but also a complete transition to a diet.

In addition, in this case, physical activity is mandatory. This applies not only to ordinary walking or cycling, swimming in the pool, but also to a set of special exercises that can be done at home. In order to withstand diet and great physical activity in the name of achieving harmony, additional psychological training is recommended.

Ways to lose weight

When choosing a method of weight loss it is necessary to take into account age, financial capabilities, employment, general condition of the body and other factors.

Economical

Subscriptions to gyms and gyms are not required. The trainings are done at home.

It is assumed that the diet is cheap, but healthy products: eggs, vegetables, cereals, cottage cheese, fish, chicken.

No sports nutrition required.

The disadvantage of this method is that it does not work for fast weight loss - it takes only up to 6 kg in a month, but at the same time fat is burned without significant stress for the body.

Training

The main focus of the program is on strenuous exercise. Workouts that use special equipment are usually done in the gym.

Fat is removed quickly and efficiently - in the first month you can lose up to 10 kg. But you have to consider the likelihood of injury.

Careless

The method includes the minimum amount of exercise performed at home, as well as reducing the amount of junk food consumed.

Encoding

A person is immersed in a state of trance and special attitudes are nurtured, which contributes to the process of losing weight.

The procedure works for most people, but there is a possibility of developing depression. The main disadvantage is the lack of individual approach and high cost.

Weight loss for men and women

When losing weight, keep in mind that male and female bodies are different. In the stronger sex, fat is deposited more in the upper abdomen, and in the beautiful half of humanity, rather than in its lower area. This is due to hormone levels. Men's beer belly is much easier to dispose of than shedding extra pounds on the thighs and sides.

When you lose weight, remember that men need more calories because they have more muscle, which means that each exercise leads to more energy. That is why men need a minimum of 1500 kcal and women 1200 kcal. If there is a workout, then the norm will be 1700 and 2000 kcal.

Safe weight loss standards are also different. For women they are 0, 2-0, 5 kg per week (2 kg per month), and for men - 0, 2-1 kg per week (up to 4 kg per month). In other words, it is permissible for men to lose weight twice as fast.

Exercises

Physical activity is essential for achieving a slim figure. Basic workouts to remove excess body fat include the following exercises.

Squat without weights

Execution:

  1. Take a starting position: bend your knees slightly, cross your arms over your chest or behind your head.
  2. Slowly lower yourself, bending your knees as if you were sitting on a chair.
  3. When the angle is 900, return to the starting position.

Board

exercise weight loss plan for a month

To run:

  1. Lay on the floor with your legs and elbows resting.
  2. Extend your torso.
  3. Stay in this position as long as possible.

Sidebar

Proper execution requires:

  1. Lie on your left side.
  2. Straighten your legs. Leave the left foot behind the right.
  3. Place your left forearm directly under your shoulder. The left arm is folded at the elbow - it is necessary to lean on it, tensing all the muscles of the body.
  4. In this position, pull the left leg towards the chest, hold it for a few seconds and return to the starting position.

Do the same on the other side.

Attacks without pressure

To run it, follow:

  1. Stand straight with feet shoulder-width apart.
  2. Keep your hands on your hips.
  3. Throw forward, with the knee of the hind leg almost reaching the floor. The knee of the front foot should not be further away from the toe. Keep your back straight and your legs bent at a steady 90-degree angle without protruding too far or too close.
  4. Straighten, pull the hind leg to the front leg and stand in the starting position.

Do the same with the other leg in front.

Gluten bridge (pelvic lift)

To run:

  1. Lie on your back.
  2. Place your hands on the sides of your body.
  3. Bend your legs at the knees and support your feet on the floor, placing them shoulder-width apart.
  4. Lift your pelvis, relaxing on the floor with your heels. Remember to squeeze the gluteal muscles.
  5. Raise your pelvis as much as possible and stop in this position for a few seconds, then lower slightly.

Turn back

To run:

  1. Get on your knees and bend at the bottom of your back.
  2. Stretch your arms out in front of you.
  3. Bend the knee so that the leg makes an angle of 900.
  4. Raise your right leg, knee level with your back.
  5. Tighten the maximum gluteus.
  6. Return smoothly to starting position.
  7. Repeat with the other leg.

Classic torso lift

To run:

  1. Lie on your back and press your lower back to the floor.
  2. Bend your legs slightly at the knees.
  3. Keep your hands on your chest or behind your head. The elbows should be open.
  4. Bend your torso, straighten your chin, and then lift your shoulders. At this time, the abdominal muscles are maximally tense.
  5. Detach the torso from the floor, but this is not necessary - only the head and shoulders are enough. After the point of maximum stress you should return to the starting position.

Select

Required:

  1. Lie on the floor and bend your knees.
  2. Keep your feet on the floor.
  3. Cross your arms over your chest or hold it behind your head.
  4. Lift slightly and rotate the body; at this time the shoulders extend to the pelvis.
  5. Smoothly return to starting position.

Boat

Required:

  1. Lie on your back and stretch your arms up.
  2. Keep your legs together by squeezing them together.
  3. Raise them 30 cm.
  4. Raise your upper body to the same height. As a result, the body should rest only on the buttocks.
  5. After 8 seconds, lower your limbs and relax. Return to starting position.

Hip adduction

To run:

  1. Lie on your side and lean on your elbow. Leave the leg that is closer to the floor, straight, and the second - bend at the knee and put on your back.
  2. Hold this position for 3 seconds and relax.
  3. After repetitions, do the same on the other side.

One leg push-ups

Required:

  1. Sit on the floor in the same way as with Plank, but you should not lean on your elbows, but on your palms. The hands are straight.
  2. Place one foot with emphasis on the floor of the toe and the other should lie on top.
  3. Lower your body, folding your arms at the elbows. The back and legs should be kept straight in this. Go up. Approaches should be done with the support of the other leg.

Rock climbing

The starting position is the same as for push-ups:

  1. Bend your right leg and pull it to your chest.
  2. Place your thumb on the floor and keep moving until you return to the starting position.
  3. Do the same with the other leg.

Butterfly

Required:

  1. Sit on the floor and spread your legs apart, bend at the knees.
  2. Connect the legs, fix them with your hands.
  3. Gradually try to lower both knees to the floor. You can help with your hands. The back should be straight at all times.

Ride back

Required:

  1. Sit on a mat and gather your legs.
  2. Pull your knees to your chest and pull your body into a ball.
  3. Tilt your head as close to your knees as possible.
  4. Grasp the shins firmly with your hands, pull your legs off the floor and try to keep them in balance, leaning only on your buttocks.
  5. Roll carefully over your back.

Weight loss for a month by Michaels Gillian

Good training programs are provided by Michaels Gillian, an American fitness guru. His main technique is fast-paced interval training, which takes place at home. The trainer has already created classes in the form of video courses for both systemic weight loss and individual body parts, so you do not need to combine different exercises yourself.

Her author's program "Weak figure in 30 days" includes training lasting 25 minutes. 5 minutes are set aside for warming up, and the rest of the time is for strength exercises, cardio exercises and pumping the press.

Basics of nutrition

In order to see the results of weight loss after a month, it is necessary not only to exercise regularly, but also to eat properly.

Experts advise the following:

  • Follow your diet.It should be partial, ie it is recommended to eat small portions, but often - 5-6 times a day. Of these, 3 are considered basic and the rest are just snacks.
  • Eat more fresh vegetables and fruits.It is assumed that the dishes are steamed, you can bake in the oven and cook. Fried foods should be discarded altogether.
  • Watch your drinking regimen.At least 1. 5 liters of fluid should be consumed per day; in hot weather the speed increases by about half a liter.
  • Arrange the day on an empty stomach once every 1-2 weeks.At this time, use only water (plain and mineral), decoction of wild rose, mint, lemon balm, chamomile. In addition, low-fat kefir is allowed - up to 1 liter.

Keep in mind that not all products can be eaten. Exclude from the menu:

  • oily fish;
  • fatty meat, lard, smoked meat, sausages, offal;
  • fat sour cream and sour cream, cheese, cottage cheese;
  • margarine, mayonnaise, various fatty sauces;
    • canned food;
  • peanuts, cashews, sunflower seeds;
  • oil;
  • chocolate;
  • sugar, preserves, jams, pastries and other confectionery, cookies, pastries;
  • ice cream;
  • sweet carbonated drinks;
  • alcohol.

It is recommended to include vegetables, herbs, fruits, grains in the diet. Lean meat and fish as well as dairy products are also allowed. Vegetable oil is possible, but not more than 1 tbsp. l. for one day.

Buckwheat diet

The main product of such a diet is buckwheat porridge, but it is assumed that it is cooked not in the standard way, but by steaming. This requires:

  1. Take a glass of cereal for 2, 5 cups of hot water.
  2. Insist all night and eat only her breakfast in the morning.

It is also recommended to drink 1 liter of kefir a day. If such a strict diet is not suitable, then it is allowed to add fresh vegetables and fruits, vegetables.

Diet

To lose weight, nutritionists also advise eating foods that are typical of a person's place of residence. As a result, the essence of the diet is that you need to eat traditional dishes from the national cuisine.

At the same time you should limit the use of salt, sugar and pastries, animal fats, spices, pickles and smoked meats. Feeding should be four times a day. Drinking alcohol is prohibited.

Diet of 5 pieces

According to this system, you should drink a cup of black coffee in the morning and take vitamin complexes. For lunch and dinner it is allowed to eat 5 pieces of each product (even fast food and chocolate bars), but the size should be no more than one bite. One serving will be like this: 5 pieces of hamburger, the same number of pieces of apple and carrot.

Remember to eat protein meals every day. A small piece of cheese is a good breakfast.