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

To lose weight in a month without harm to your health, you 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.

Besides, in this case, physical activity is indispensable. 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 a diet and great physical activity for the sake of gaining 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, employment, general condition of the body and other factors.

Economical

Subscriptions to fitness clubs and gyms are not required. Workouts are performed at home.

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

No sports nutrition required.

The disadvantage of the method is that it does not help you lose weight quickly - it takes only up to 6 kg in a month, but at the same time fats are burned without significant stress for the body.

Training

The main focus of the program is on heavy physical exercise. Workouts, during which special equipment is used, are usually carried out in the gym.

Fat is removed quickly and efficiently - in the first month you can lose up to 10 kg. But you need 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 state of trance and special attitudes are inculcated, 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 an individual approach and high cost.

Slimming for men and women

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

When losing weight, remember that men need more calories, as they have more muscles, which means that any exercise leads to more energy expenditure. That is why a minimum of 1500 kcal is required for men, and 1200 kcal for women. If training is present, 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 2 times faster.

Exercises

To achieve a slim figure, physical activity is necessary. 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. Slowly lower yourself, bending your knees, as if sitting on a chair.
  3. When the angle is 900, return to the starting position.

Plank

exercise weight loss plank per month

To execute:

  1. Position yourself on the floor so that you lean on your feet and elbows.
  2. Extend the torso.
  3. Stand in this position as long as possible.

Side bar

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 to the chest, hold it for a few seconds and return to the starting position.

Do the same on the other side.

No load thrusting lunges

To execute it follows:

  1. Stand straight with feet shoulder-width apart.
  2. Keep your hands on your hips.
  3. Lunge forward, with 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 an even 90 degree angle, without protruding too far or too close.
  4. Straightening, pull the back leg to the front leg and stand up to the starting position.

Do the same with the other foot in front.

Glute bridge (pelvic lift)

To execute:

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

Swing back

To execute:

  1. Get on your knees and bend at the lower back.
  2. Extend your arms 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 gluteus maximus.
  6. Return smoothly to starting position.
  7. Repeat with the other leg.

Classic torso lift

To execute:

  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, stretch your chin, and then raise your shoulders. At this time, the abdominal muscles are strained as much as possible.
  5. Tearing the torso off the floor, but this is not necessary - just the head and shoulders are also enough. After the maximum stress point, you need to 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 over your chest or hold it behind your head.
  4. Lift a little and twist the body; at this time, the shoulders are drawn to the pelvis.
  5. Smoothly return to the starting position.

Boat

Required:

  1. Lie on your back and stretch your arms up.
  2. Keep your legs together, pressing them together.
  3. Raise them 30 cm.
  4. Raise the upper part of the 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 starting position.

Hip adduction

To execute:

  1. Lie on your side and lean on your elbow. Leave the leg, which is closer to the floor, straightened, and bend the other at the knee and put it behind.
  2. Hold in this position for 3 seconds and relax.
  3. After repetitions, do the same on the other side.

Push-ups on one leg

Needed:

  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. Hands are straight.
  2. Place one foot with an emphasis on the floor on the toe, the other should lie on top.
  3. Lower the body down, bending the elbows. The back and legs should be kept straight in this. Climb. The approaches should be done with support on the other leg.

Rock Climber

Starting position is the same as for push-ups:

  1. Bend your right leg and pull it up to your chest.
  2. Put your toe on the floor and continue 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, bend at the knees.
  2. Connect the feet, fix them with your hands.
  3. Gradually try to bring both knees down to the floor. You can help with your hands. The back should be flat at all times.

Back Riding

Required:

  1. Sit on a mat and bring 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. Grip the shins tightly with your hands, tear your feet off the floor and try to keep them in balance, leaning only on the buttocks.
  5. Roll gently onto your back.

Weight Loss in a Month by Michaels Jillian

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

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

Nutrition Basics

To see the results of losing weight after a month, you must not only exercise regularly, but also eat right.

Experts advise the following:

  • Monitor 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 rest are only snacks.
  • Eat more fresh vegetables and fruits.Dishes are supposed to be steamed, you can bake in the oven and cook. Fried foods should be discarded altogether.
  • Watch your drinking regime.At least 1. 5 liters of liquid are supposed to be consumed per day; in hot weather, the rate increases by about half a liter.
  • Arrange a fasting day once every 1-2 weeks.At this time, use only water (regular 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 are allowed to eat. Exclude from the menu:

  • oily fish;
  • fatty meat, 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, buns;
  • ice cream;
  • sweet carbonated drinks;
  • alcohol.

It is recommended to include vegetables, herbs, fruits, berries, cereals 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 a day.

Buckwheat Diet

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

  1. Take a glass of cereal for 2. 5 glasses of hot water.
  2. Insist all night, and in the morning eat only her 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 allowed to add fresh vegetables and fruits, greens.

Diet

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

In accordance with 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 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.

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