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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 30-day program includes not only avoiding harmful foods, but also switching to a complete diet.

In addition, physical activity is essential in this case. This applies not only to the usual walking or cycling, swimming in the pool, but also to a set of special exercises that can be done at home. In order to resist diet and high levels of physical activity to achieve consistency, further psychological preparation is recommended.

Ways to lose weight

Age, financial means, employment, general body condition, and other factors should be considered when choosing a weight loss method.

Economical

There is no need to subscribe to fitness clubs and gyms. Workouts are done at home.

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

No need for sports nutrition.

The disadvantage of this method is that you do not lose weight fast - you only need 6 kg in a month, but at the same time you burn fat without significant stress to the body.

Training

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

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

Casual

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

Encoding

Man is immersed in a state of trance and is nurtured with special attitudes that contribute to the weight loss process.

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

Slimming for men and women

When losing weight, keep in mind that the male and female organisms are different. In the stronger sex, fat is more deposited in the upper abdomen, a fair half of humanity, not the lower. This is due to hormonal levels. It’s much easier to throw a man’s beer tummy than to throw these extra pounds on his hips and sides.

When losing weight, keep in mind that men need more calories because they have more muscle, which means that every exercise results in more energy expenditure. Therefore, a minimum of 1500 kcal is required for men and 1200 kcal for women. If training is present, the norm will be between 1700 and 2000 kcal.

Standards for safe weight loss also vary. For women 0, 2-0, 5 kg per week (2 kg per month), for men - 0, 2-1 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 required to achieve a slim figure. Basic workouts for removing excess fat from the body include the following exercises.

Squat without weight

Execution:

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

board

weight loss planks per month

Execution:

  1. Place yourself on the floor with your feet and elbows resting.
  2. Stretch the trunk.
  3. Stand in this position for as long as possible.

Sidebar

Required for proper execution:

  1. Lie on your left.
  2. Straighten your legs. Leave the left foot behind the right.
  3. Place your left forearm directly under your shoulder. The left arm bends at the elbow - you have to lean on it, straining all the muscles in your body.
  4. In this position, pull your left leg to your chest, hold for a few seconds, and return to your starting position.

Do the same on the other side.

No load on the pulmonary lungs

To do this, follow these steps:

  1. Stand up straight, feet shoulder-width apart.
  2. Keep your hands on your hips.
  3. Lean forward, with your hind knees almost to the floor. The knee of the front foot should not be further than the toe. Keep your back straight and bend your legs at an even 90-degree angle without protruding too far or too close.
  4. Straighten, pull the hind leg to the front leg and stand up to the starting position.

Do the same with the other front leg.

Vertebral bridge (pelvic lift)

Execution:

  1. Lie on your back.
  2. Place your hand on the side of your body.
  3. Bend your legs at your knees and support your feet on the floor, placing them shoulder-width apart.
  4. Raise the pool, rest your heels on the floor. Be sure to squeeze your buttocks.
  5. Raise the pool as much as possible and stop in this position for a few seconds, then lower it gently.

Pull back

Execution:

  1. Kneel and bend your lower back.
  2. Reach out in front of you.
  3. Bend your knees so that your feet are at an angle of 900 degrees.
  4. Raise your right leg with your knees to your back.
  5. Tighten the gluteus maximus.
  6. Return to the starting position smoothly.
  7. Repeat with the other foot.

Classic torso lift

Execution:

  1. Lie on your back and push your lower back to the floor.
  2. Bend your legs slightly at your knees.
  3. Keep your hands on your chest or behind your head. The elbows should be divided.
  4. Bend your torso, stretch your chin, then lift your shoulders. At this time, the abdominal muscles are tensed as much as possible.
  5. Tear the torso off the floor, but this is not necessary - the head and shoulders are enough. After the maximum voltage point, you must return to the starting position.

Twists

Required:

  1. Lie on the floor and bend your knees.
  2. Keep your feet on the floor.
  3. Cross your arms across your chest or hold it behind your head.
  4. Raise slightly and twist the body; in which case the shoulders reach the pelvis.
  5. Return to the starting position smoothly.

Boat

Required:

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

Hip addition

Execution:

  1. Lie on your side and lean on your elbows. Leave the leg closer to the floor straight and bend the other to your knees and put it back.
  2. Hold this position for 3 seconds and relax.
  3. After repeating, do the same on the other side.

Lumbar supports on one leg

Required:

  1. Sit on the floor in the same way as in Plank exercise, but you can not lean on your elbows but on your palms. The hands are straight.
  2. Place one foot on the floor with your toe on top, the other lying on top.
  3. Lower your body with your elbows bent. The back and legs should be kept straight in this. Climb. Approaches should be performed with the support of the other leg.

Rock Climber

The starting position is the same as the horizontal supports:

  1. Bend your right leg and pull it up to your chest.
  2. Place your toe on the ground and continue moving until you return to your starting position.
  3. Do the same with the other foot.

Butterfly

Required:

  1. Sit down on the floor and spread your legs to the side, leaning on your knees.
  2. Attach the legs, secure with your hands.
  3. Gradually try to bring both knees to the ground. You can help with your hands. The back should always be flat.

Back Riding

Required:

  1. Sit down on a rug and put your feet together.
  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. Hold your legs tightly with your hands, tear your feet off the floor, and try to keep your balance, leaning only on your buttocks.
  5. Gently scroll on your back.

Michaels Jillian Monthly Weight Loss

Good workouts are provided by Michaels Gillian, an American fitness guru. His main technique is fast-paced interval training, which is done at home. The coach has already created classes in the form of video courses for both systemic weight loss and individual body parts so you don’t have to combine different exercises.

The author's "Slender Figure in 30 Days" program includes 25-minute workouts. We spend 5 minutes warming up and the rest time doing strength exercises, cardio exercises and pumping the press.

Nutrition Basics

In order to see the results of weight loss after a month, you need to not only exercise regularly, but also eat right.

Experts advise the following:

  • Watch your diet.It should be fractionated, so it is recommended to eat in small portions, but often - 5-6 times a day. Of these, 3 are counted and the rest are just snacks.
  • Eat more fresh vegetables and fruits.Food is supposed to be steamed, baked and cooked in the oven. Fried foods should be discarded completely.
  • Observe your drinking order.It is said that at least 1. 5 liters of fluid should be consumed per day; in warm weather the rate increases by about half a liter.
  • Have a fast day once every 1-2 weeks.At this time, use only water (regular and mineral), wild rose, mint, lemongrass, chamomile decoction. In addition, low-fat kefir is allowed - up to 1 liter.

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

  • oily fish;
    • fatty meat, fat, fat, smoked meat, sausages, offal;
  • fatty sour cream and cream, cheese, cottage cheese;
  • margarine, mayonnaise, various fatty sauces;
    • canned
  • ;
  • peanuts, cashews, sunflower seeds;
    • butter;
  • chocolate;
  • Sugar, preserves, jams, cakes and other confectionery, cookies, cakes;
  • ice cream;
  • sweet carbonated beverages;
  • alcohol.

We recommend that you include vegetables, herbs, fruits, berries, cereals in your diet. Lean meats and fish are also allowed, as are dairy products. Vegetable oil is possible, but not more than 1 tablespoon. l. in a day.

Buckwheat Diet

The main product of such a diet is buckwheat porridge, but it is said not to be cooked in the usual way, but by steaming. This requires:

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

In addition, it is recommended to drink 1 liter of kefir a day. If such a strict diet is not appropriate, the addition of fresh vegetables and fruits and greens is allowed.

Diet

In order to lose weight, nutritionists also advise you to eat foods that are specific to your place of residence. As a result, the essence of the diet is to consume traditional dishes of national cuisine.

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

5-part diet

According to this system, you should drink a cup of black coffee in the morning and take vitamin complexes. It is allowed to consume 5 pieces of any product (even fast food and chocolate) for lunch and dinner, but the size should not be more than one morsel. A serving will be like this: 5 burgers, the same amount of apples and carrots.

Be sure to eat protein foods every day. A small piece of cheese is a good snack.