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

To lose weight in a month without harm to health, you will have to work hard on yourself. The program, designed for 30 days, includes not only avoiding harmful foods, but also a complete transition to a diet.

Furthermore, in this case, physical activity is essential. This applies not only to normal walking or cycling, swimming in the pool, but also to a number of special exercises that can be performed at home. To support a diet and great physical activity in order to achieve harmony, additional psychological preparation is recommended.

Ways to lose weight

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

Economical

No fitness club and gym memberships are required. Workouts are done at home.

The diet should be inexpensive, but healthy products: eggs, vegetables, cereals, cottage cheese, fish, chicken.

Sports nutrition is not required.

The disadvantage of the method is that it doesn't work to lose weight quickly - it only takes up to 6 kg in a month, but at the same time the fat is burned without significant stress to the body.

Training

The main focus of the program is intense exercise. Workouts, during which special equipment is used, are usually performed 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.

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 immersed in a trance state and special attitudes are inculcated, which contribute to the weight loss process.

The procedure works for most people, but there is a possibility that depression will develop. The main disadvantage 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 bodies are different. In the stronger sex, fat is deposited more on the upper abdomen, and in the beautiful half of humanity, not in its lower region. This is due to the hormone levels. Men's beer belly is much easier to shed than shedding those extra pounds on the hips and sides.

When you lose weight, remember that men need more calories, as they have more muscles, which means that any exercise involves more energy expenditure. That is why a minimum of 1500 kcal is required for men and 1200 kcal for women. If training is present, the norm will be 1700 and 2000 kcal.

The safe standards for weight loss are also different. For women, it is 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, men are allowed to lose weight 2 times faster.

Exercises

Physical activity is essential for achieving a slim figure. Essential workouts to remove excess fat from the body 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. Lower yourself slowly, bending your knees, as if you were sitting in a chair.
  3. When the angle is 900, it returns to the starting position.

Plank

exercise weight loss board per month

To run:

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

Sidebar

For a correct execution it is necessary: ​​

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

Do the same on the other side.

Lunge without load

To run it follows:

  1. Stand straight with your feet shoulder-width apart.
  2. Keep your hands on your hips.
  3. Come down forward, with the knee of the back leg almost touching the floor. The knee of the front leg should be no further than the toe. Keep your back straight and leg bent at a 90 degree angle, without leaning too far or too close.
  4. Straightening up, pull your back leg towards your front leg and rise to the starting position.

Do the same with the other foot in front.

Glute bridge (pelvis lift)

To run:

  1. Lie on your back.
  2. Place your hands on the sides of the body.
  3. Bend your legs at knee height and rest your feet on the floor, shoulder-width apart.
  4. Raise your pelvis, resting on the ground with your heels. Make sure you squeeze your gluteal muscles.
  5. Raise your pelvis as high as possible and stop in this position for a few seconds, then gently lower.

Go back

To run:

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

Classic bust 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 spread apart.
  4. Bend your torso, lengthen your chin and then lift your shoulders. At this time, the abdominal muscles are tense as much as possible.
  5. It is not necessary to tear the torso off the floor, just the head and shoulders are enough. After the point of maximum stress, it is necessary to return to the starting position.

Twist

Required:

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

Boat

Required:

  1. Lie on your back and stretch your arms.
  2. Keep your legs together, pressing 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 the starting position.

Adduction of the hip

To run:

  1. Lie on your side and lean on your elbow. Leave the leg, which is closest to the floor, straightened and bend the other one at the knee and put it behind.
  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

Needed:

  1. Sit on the floor as in the Plank exercise, but you shouldn't be resting on your elbows, but on your palms. The hands are straight.
  2. Place one foot with an emphasis on the floor on the toe, the other should lie on top.
  3. Lower your body, bending your elbows. The back and legs should be kept straight in this. Climbing. The approaches should be performed with support on the other leg.

Rock climber

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

  1. Bend your right leg and bring it to your chest.
  2. Put your big toe 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 to the sides, bent at 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 should always be flat.

Back on horseback

Required:

  1. Sit on a mat and put your feet together.
  2. Bring your knees to your chest and roll your body into a ball.
  3. Tilt your head as close to your knees as possible.
  4. Grab your shins firmly with your hands, take your feet off the floor and try to keep them balanced, resting only on your buttocks.
  5. Gently roll onto your back.

Michaels Jillian Monthly Weight Loss

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

The program of his author "Slim figure in 30 days" includes workouts lasting 25 minutes. 5 minutes is allotted for warm-up and the rest of the time is for strength exercises, cardio exercises, and press pumping.

Basics of nutrition

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

Experts recommend the following:

  • Check your diet.It should be fractional, 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 others are just snacks.
  • Eat more fresh fruit and vegetables.Dishes should be steamed, you can bake in the oven and bake. Fried foods should be eliminated entirely.
  • Look at your alcoholism regimen.It is supposed to consume at least 1. 5 liters of liquid per day; in hot weather, the speed increases by about half a liter.
  • Organize a fasting day once every 1-2 weeks.At this time, use only water (normal and mineral), a decoction of wild rose, mint, lemon balm, chamomile. In addition, low-fat kefir is allowed - up to 1 liter.

It should be borne in mind that not all products can be consumed. Exclude from menu:

  • blue fish;
  • fatty meat, lard, smoked meats, sausages, offal;
  • fatty 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, biscuits, pastries;
  • ice cream;
  • sweet 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 no more than 1 tbsp. L. in a day.

Buckwheat diet

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

  1. Take a glass of cereal for 2. 5 glasses of warm water.
  2. You insist all night and in the morning he only eats his breakfast.

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

Diet

To lose weight, nutritionists also recommend eating foods typical of a person's place of residence. Accordingly, the essence of the diet is that you need to 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 (including fast food and chocolate bars), but the size should not be more than one bite. A portion will be like this: 5 pieces of hamburger, as many pieces of apple and carrot.

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