Lose weight in a month. Training program and nutrition plan

Do you feel discomfort and dissatisfaction with your body? There is an excellent solution - a special training program that allows you to tighten and pump up your body in just one month!

The program is based on a four-day plan that allows you to effectively work out and build muscles. In just 30 days, your abs will be formed with beautiful cubes, provided you strictly perform all the exercises listed below and with regular exercise.

In fact, building muscles quickly does not require too much effort; achieving results can be accelerated by using the training program proposed in this material.

Monthly training plan

Do your workouts every other day; this will be the best option for your body. First, do a warm-up: light running in place, bending your torso to the right and left, squats (10-15 times) and freely swinging your arms.

Photo: istockphoto.com

It's time for the main training. At first, do the exercises in 2-3 sets of 10-20 repetitions, the pause between sets should not exceed two minutes. Gradually you should increase the load.

How to create a workout program for weight loss

If you only have a month left, it makes sense to train 4-5 times a week. Moreover, classes need to be alternated. “For example, do functional training three times a week and cardio exercises twice more,” says Alexey Bolyaev.

As functional exercises, you can use sets of exercises with TRX loops. “Training with loops of a functional nature,” adds Alexey Bolyaev. “If we want to develop endurance, tone the body, make it more functional and work in different planes, loops are simply necessary.”

For cardio, you can add swimming, exercise on an elliptical trainer, or attending group cardio classes. Running is also acceptable, but, alas, it is not suitable for everyone.

We asked Alexey to create and show us a set of exercises with TRX loops that will help you lose weight in a month.

First week

Press pumping unit

1. Classic sit-ups - 2 sets of 20 reps.

Watch the video on the official Hi Energy channel.

Starting position: lying on your back. Place your hands behind your head or on your chest. Spread your elbows to the sides. Bend your legs slightly at the knees at an angle of 45–60 degrees and lift them above the floor. Now start raising your head. Stretch your chin towards your chest. Reach the highest possible point for you and return to the starting position.

2. Side plank - 2 sets, 30 seconds on each side.

Watch the video on the official TOP TEAM SCHOOL channel.

Lie on your side, lean on your elbow. Then lift the body so that you get an absolutely straight line without sagging or protruding parts. At the same time, you should not feel pain, only tension. You need to perform the exercise on each hand in turn.

3. Crunches - 2 sets, 10 reps.

Lie on the floor with your knees slightly bent. Slowly lift your body and begin twisting first in one direction, then in the other. Try to touch your elbow to the opposite knee. At the bottom point, do not lie completely on your back. Stay two centimeters from the floor. Hold it behind your head.

4. Boat - 2 sets, 10 reps.

Lying on your stomach, lift your chest and extended legs as high as you can. At this time, the hands lie along the body. Then stretch your arms forward and maintain this position for five deep breaths. Place your hands behind your back, grab your ankles and try to rock back and forth a little.

Buttocks and thighs pumping block

1. Hip raises - 2 sets, 10 reps.

Lie on your back, bend your knees, and place your arms along your body, palms down. As you exhale, lift your hips up to the highest possible point. You need to fixate at this point for a few seconds. Your back should remain straight. As you inhale, slowly return to the starting position.

2. Backward leg swings - 2 sets, 20 reps on each leg.

Get on your knees and place your forearms on the floor. The back is straight, slightly arched at the lower back, looking forward. Next, inhale and take one leg back, fixing it at the top point for a few seconds. As you exhale, return to the starting position.

3. Hip adduction - 2 sets, 20 reps on each leg.

Lie on your right side, rest your right hand on the floor, place your left hand on your waist or on the floor. The right leg is straight, the left is bent at an angle of 90 degrees. Pull the toe of your right foot towards you and lift it to the highest possible point. Then return your leg to its original position.

4. Squats - 3 sets, 15 reps.

Stand straight, feet shoulder-width apart, arms extended forward. Slowly start squatting. Lower your buttocks as if there was a chair behind you to sit on, that is, to the level when your thighs are parallel to the floor. Now rise slowly, controlling every movement.

Arm muscle tightening block

1. Single leg push-ups - 2 sets, 10 reps.

Get on your knees. Get into a prone position with your hands under your upper chest. The distance between the palms should be slightly wider than shoulder width. From the bottom point, begin to lift your body, leaning on your hands and knees, but at the same time keep your leg suspended and pull it up. The abs and buttocks are tense. If it’s difficult, you can do push-ups with your knees bent.

2. Rock climber - 2 sets, 10 reps.

Do a plank. The body should be a kind of straight line, the abs and buttocks should be tense. Bend your right leg at the knee and pull it towards your chest. Press your toe into the floor, then return your leg to the starting position. Repeat the same with the other leg.

Emphasis on the bar. Pumping up your abs for summer

Stretch block

1. Butterfly - 3 sets, 10 reps.

Sit on the floor, bend your knees and press one foot to the other. Spread your knees to the sides and place your palms on them. Using gentle pressure, press your knees toward the floor, trying to achieve full contact along the entire outer surface of your legs. Hold for 10-15 seconds and release the pressure.

2. Pharaoh - 3 sets, 30 seconds on each side.

Sit on the mat, stretch your right leg in front of you, bend your left at the knee and throw it behind your right. Then turn your torso to the left and rest the elbow of your right hand on the knee of your left leg. Hold this position for several seconds.

3. Cat - 2 sets, 10 reps.

Get on all fours, hunching as hard as you can. Maintain this position for 15 seconds. Then arch your back and look up. Stay in this position for 15 seconds.

4. Roll on your back - 15 times minimum.

Lying on your back with your legs bent, try to touch your chin to your knees and your knees to your chin. At the same time, swing, clasping your legs with your hands.

Photo: istockphoto.com

Running Workout Templates in Google Sheets

Runners like to log their runs in different ways. Many runners are happy simply logging their mileage and time. Other runners prefer to record everything, including average pace, difficulty of the run, and even notes on how they felt during the run.

LogRun

LogRun is a log template for working with Google Sheets created by Mike Kasberg. This is an intermediate Google Sheets workout template that includes the most important aspects of your running.

Note. As with all other Google Sheets workout templates listed in this article, you cannot use the original. If you like the template, select File and select Make a copy .

Save the file in a folder in your Google Sheets account and give it any name you like. In this particular template, you will see a pop-up advising you not to use the original. Check this box (in the copy you saved to your account) and press Delete on your keyboard to remove it.

As mentioned above, LogRun includes the basic running metrics that most runners like to track. This includes:

• Date and day of the week
• Travel distance and total time
• Average pace
• Type of running (easy, hard, hill, etc.)
• The sneakers you were wearing

In Miles, the columns will auto-populate, showing you how many miles you've run per week, month, year, and since you started logging (lifetime).

Browse the tabs in this table to see all the visuals Mike has created for you. You'll see tabs summarizing mileage, pace, race types, and more.

This is one of the best running workout templates because you can open it in your Google Sheets mobile app. Entries are simple and quick.

Marathon Training Schedule

The marathon training schedule is designed for runners training for a marathon. It's a 10-week training log where you can quickly enter the distance and type of running you did that day.

If you don't know which codes to use, select the Constants and Conventions tab to see what all the abbreviations in the sample spreadsheet mean.

You can use them or create your own codes. As you can see, you can also use the code to record minutes spent doing non-working activities, such as lifting weights or cross-training.

Highly detailed running log

And the 2014 Running Journal, posted by a runner on Reddit, is probably one of the most comprehensive Google Sheet workout templates you'll find anywhere.

It allows you to keep track of a long list of details while you run. In the first half of the sheet you will find the following details that you can keep track of:

• Date and day of week (including time)
• Type of running (long, easy, interval, etc.)
• Description of the mileage in free text form.

If you scroll to the right, you'll see that the other half of the table includes:

• Pace and distance
• The type of shoes you wore
• Additional free-form comments you would like to add about the mileage
• Link to the Garmin activity page for this run (if you have one).

The cumulative total column (from the beginning of your log) will automatically update on each row.

Select the Summary tab to see all of your cumulative totals for each week. You can also add additional notes about injuries, specific races you've done, and more.

The “Weekly” and “Cumulative” tabs will show you your progress over time in the form of a line graph.

Miles Data Template

If you prefer a minimalist running logging style, you'll love the Data Miles Google Sheets Template.

All you need in this log is the date, distance and time you ran on any given day. The leaf will do the rest of the work.

The second column, Distance, automatically displays the total number of miles you have run since you started logging.

If you scroll to the right, you will see boxes with many more statistics.

This includes miles to your goal for the year (if you entered them in cell I2), average distance per run, shortest and longest run, and more. You'll also see your monthly total hours and mileage in the bottom half of the table.

Second and third weeks

Press pumping unit

Buttocks and thighs pumping block

Arm muscle tightening block

Stretch block

In what order should you do the exercises?

In this case, I have a detailed article for you.

It should be said that when choosing a sequence of exercises, two rules must be taken into account:

1. First large muscle groups, then small ones.
2. First, heavy basic exercises, then isolation exercises.

For example, we train the chest. You should first start with barbell or dumbbell bench presses, and only then include dumbbell flyes and crossovers. Those. first heavy basic exercises, and only then finishing isolating exercises. In short, we always start with the complex and difficult!

Fourth week

Press pumping unit

Buttocks and thighs pumping block

Arm muscle tightening block

Stretch block

Types of planks

The plank is an exercise that can be complicated in a variety of ways. Its easy options are suitable even for beginners, and some will be difficult for the most prepared athletes. In this regard, the exercise is universal.

However, all the variety of its types can be divided into three groups:

1. Standing on two straight arms or forearms - a classic option
2. Side planks, resting on a straight arm or elbow
3. Statodynamic, where different movements are added to the initial static position

As a rule, to improve the results in this exercise, choose the classic method of execution - on the elbows or on straight arms.

Adjusting your diet

The main problem that most people have to cope with is excess weight.

Experts call the acceptable amount that can be lost without harm to health in a month: it is limited to 2-4 kg. A sharp jump is dangerous to health. In addition, even if you manage to lose 7-10 kg in a short time, the weight will quickly return.

It is important to lose weight slowly and not overdo it. Then the body will get used to the changes, the skin will retain its elasticity, the muscles will not sag, and it will be much easier to stay on a gentle diet.

So, follow these dietary guidelines:

• don’t snack on the run;
• exclude fast food;
• remove flour and fatty foods from the diet;
• We drink only tea and still water.

Also avoid eating spicy snacks as they stimulate your appetite. Do not buy nuts, sausages, cakes for a month, give up mayonnaise and additives such as Maggi.

By following these simple requirements, you will already lose up to 1.5-2 kg per month

In addition, reduce the number of calories you consume. For example, if you ate 2 pieces of bread at lunch, now limit yourself to one. Instead of two spoons of sugar, put one in a cup. This way the diet won’t seem tough, and you will avoid breakdowns.

A nutritionist will help you create a diet; even a regular therapist at a local clinic will develop a monthly nutrition plan and give important advice.

Getting in shape in 30 days: nutritional correction

Contraindications

The good thing about the plank is that it does not require special physical training. That's why it's so common.

However, even such a simple static exercise has a number of contraindications for performance:

1. Diseases and injuries of the spine
2. Hypertension (static load can cause an increase in blood pressure)
3. Injuries and diseases of joints (mainly shoulder and elbow)
4. Injuries to muscles and ligaments involved in movement