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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 will have to work hard on yourself. The program, designed for 30 days, includes not only avoiding unhealthy foods, but also a complete transition to a diet.

Moreover, in this case, physical activity is essential. This applies not only to ordinary walking or cycling, swimming in the pool, but also a series of special exercises that can be performed at home. In order to resist a diet and a great physical activity to find harmony, an additional psychological preparation is recommended.

Ways to lose weight

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

Economical

Memberships to fitness clubs and gymnasiums are not required. Workouts are done at home.

The diet is supposed to be cheap, but healthy products: eggs, vegetables, grains, cottage cheese, fish, chicken.

No sports nutrition required.

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

Training

The main objective of the program is intense physical exercise. Workouts, during which special equipment is used, are usually performed in the gym.

Fat is eliminated quickly and efficiently - in the first month you can lose up to 10 kg. But you have to take into account the likelihood of injury.

Casual

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

Encoding

A person is put into a trance state and special attitudes are instilled which helps in the process of losing weight.

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

Slimming for men and women

When losing weight, keep in mind that male and female organisms are different. In the stronger sex, more fat is deposited on the upper abdomen and in the beautiful half of humanity, not in its lower region. This is due to the hormonal levels. Men's beer belly is much easier to lose than shedding those extra pounds off the hips and sides.

When losing weight, remember that men need more calories because they have more muscle, which means that with all exercise, more energy is expended. This is why a minimum of 1500 kcal is required for men and 1200 kcal for women. If the formation is present, then the rate will be 1700 and 2000 kcal.

The standards for safe weight loss are also different. For women, they are from 0. 2 to 0. 5 kg per week (2 kg per month), and for men from 0. 2 to 1 kg per week (up to 4 kg per month). In other words, men are allowed to lose weight twice as fast.

Exercises

Physical activity is essential to achieve a slim figure. The essential exercises for removing excess fat from the body include the following exercises.

Weightless squat

Execution:

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

Board

monthly weight loss plank exercise

To run:

  1. Position yourself on the ground so that you are supported on your feet and elbows.
  2. Extend the torso.
  3. Stay in this position for as long as possible.

Sidebar

For correct execution you need:

  1. Lie on your left side.
  2. Straighten your legs. Leave the left leg behind the right.
  3. Place the left forearm directly under the shoulder. The left arm is bent at the elbow - it is necessary to lean on it, straining 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.

Push slots without load

To run it, do the following:

  1. Stand up straight with your feet shoulder-width apart.
  2. Keep your hands on your hips.
  3. Lunge forward, the knee of the back leg almost reaching the floor. The knee of the front leg should not be further than the toe. Keep your back straight and your leg bent at a 90-degree angle, not sticking out too much or too close.
  4. Straightening up, pull the back leg towards the front leg and rise to the starting position.

Do the same with the other foot in front.

Buttock bridge (pelvic lift)

To run:

  1. Lie on your back.
  2. Put your hands on the sides of the body.
  3. Bend your legs at the knees and put your feet on the floor, shoulder-width apart.
  4. Lift the pelvis, resting on the floor with your heels. Make sure to tighten the gluteal muscles.
  5. Lift the pelvis as much as possible and stop in this position for a few seconds, then lower gently.

Go back

To run:

  1. Get on your knees and bend your lower back.
  2. Extend your arms out in front of you.
  3. Bend the knee so that the leg is at an angle of 900.
  4. Lift your right leg with your knee level with your back.
  5. Squeeze the gluteus maximus.
  6. Smoothly return to the starting position.
  7. Repeat with the other leg.

Classic torso lift

To run:

  1. Lie on your back and press your lower back against the floor.
  2. Bend your legs slightly at the knees.
  3. Keep your hands on your chest or behind your head. Elbows should be wide apart.
  4. Bend your torso, stretch your chin, then lift your shoulders. At this time, the abdominal muscles are used as much as possible.
  5. Ripping the torso off the ground, but it's not necessary - just the head and shoulders are enough as well. After the point of maximum stress, you must return to the starting position.

Twists

Mandatory:

  1. Lie down on the floor and bend your knees.
  2. Keep your feet on the ground.
  3. Cross your arms over your chest or hold it behind your head.
  4. Lift a little and twist the body; at this point, the shoulders stretch to the pelvis.
  5. Smoothly return to the starting position.

Boat

Mandatory:

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

Hip adduction

To run:

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

Push-ups on one leg

Required:

  1. Sit on the floor in the same way as for the Plank exercise, but you should not lean on your elbows, but on your palms. The hands are straight.
  2. Place one foot insisting on the ground on the toe, the other should rest on top.
  3. Lower the body by bending the arms at the elbows. The back and legs should be straight. Climb. Approaches should be performed with support on the other leg.

Rock climber

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

  1. Bend your right leg and pull it towards your chest.
  2. Put your toe on the floor and keep moving until you come back to the starting position.
  3. Do the same with the other leg.

Butterfly

Mandatory:

  1. Sit on the floor and spread your legs to the sides, bend the knees.
  2. Connect the feet, fix them with your hands.
  3. Gradually try to bring both knees to the ground. You can help with your hands. The back must be flat at all times.

Return on horseback

Mandatory:

  1. Sit down on a mat and bring your feet together.
  2. Pull your knees towards 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 feet off the ground and try to keep them balanced, leaning only on the buttocks.
  5. Roll gently onto your back.

Michaels Jillian Monthly Weight Loss

Great workout routines are provided by Michaels Gillian, an American fitness guru. His main technique is interval training at a fast pace, which is performed at home. The trainer has already created courses in the form of a video course both for systemic weight loss and for individual parts of the body, so there is no need to combine different exercises on your own.

Its author's program "Slim figure in 30 days" includes 25-minute workouts. 5 minutes are allotted for warming up and the rest of the time for strength training, cardio exercises and pumping the press.

Basics of Nutrition

To see weight loss results after a month, you need not only to exercise regularly, but also to eat well.

Experts advise the following:

  • Watch your diet.It should be fractionated, that is, it is recommended to eat in small portions, but often - 5-6 times a day. Of these, 3 are considered main and the rest are just snacks.
  • Eat more fresh vegetables and fruits.The dishes are meant to be steamed, you can bake and bake. Fried foods should be completely discarded.
  • Watch your drinking regime.At least 1. 5 liters of liquid is supposed to be consumed per day; in hot weather the rate increases by about half a liter.
  • Hold a fasting day every 1 to 2 weeks.For the moment, only use water (ordinary and mineral), a 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 are allowed to be consumed. Exclude from menu:

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

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

Buckwheat bunch

The main product of such a diet is buckwheat, but it is supposed to be cooked not in a standard way, but by steaming. It requires:

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

In addition, it is recommended to drink 1 liter of kefir per day. If such a strict diet is not suitable, then it is permissible to add fresh vegetables and fruits, greens.

Diet

To lose weight, nutritionists also advise eating foods typical of a person's place of residence. Accordingly, the essence of the diet is that you should eat traditional dishes of national cuisine.

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

5-piece diet

According to this system, in the morning you need to drink a cup of black coffee and take vitamin complexes. For lunch and dinner, it is allowed to eat 5 pieces of any product (even fast food and chocolate bars), but the size should not exceed one bite. One serving will be like this: 5 hamburger pieces, the same number of apple and carrot pieces.

Make sure you eat protein meals every day. A small piece of cheese is a good snack.