To effectively lose weight, use a weight loss program that consists of proper nutrition and regular exercise. The complexity of such a fat burning system depends on the causes of excess body weight (hormonal imbalance, problems with the basal metabolism, thyroid disease), level of training, and initial weight. In the process of losing weight using a weight loss program, you will learn to motivate yourself, calculate your daily calorie intake and BJU, and train in the aerobic and anaerobic zone.
What is a weight loss program
An effective weight loss program is a combination of properly selected exercises and diet. The workouts combine cardio and strength training to evenly distribute the load and achieve the desired effect. You can create a weight loss program yourself, using any body weight loss system as a basis, or order it from a professional.
Who is it suitable for?
The program is suitable for those who want to get rid of excess weight, reduce the percentage of fat, and gain a beautiful body with small curves. Some systems are suitable for teenagers or older generations, for girls after childbirth and during lactation, for those who need to slightly reduce body weight and at the same time tone the muscular system. When choosing a training and nutrition plan, do not forget that it should suit you.
Well-known schemes for weight loss are suitable for a small circle of women and men. No matter what uniqueness their authors talk about, their own program is created for each age, state of health, and physical fitness. This does not mean that such systems will not help at all, but in the selection process, carefully study the information about each of them with its contraindications, content, time, money and effort.
Individual programs developed independently or by a professional trainer are more effective. Such schemes are created according to your capabilities. If your metabolism is slow, a weight loss program is based on exercise and nutrition that will speed it up. If you have problems with the cardiovascular system, exercise will strengthen it. An emphasis on basic training that pumps large muscle groups is well suited for people with severe obesity, while those aimed at individual parts of the body are suitable for those with a low percentage of subcutaneous fat.
Target
If you decide to embark on a weight loss program, you need to set realistic goals. The desire to lose weight quickly and immediately is not suitable, because in the process you should monitor your health. Experts have proven that healthy weight loss with the right approach ranges from 0.5 to 1 kg per week. Based on this, you can calculate how long it will take to reduce the weight to the desired figure. Set several goals at once:
- One big one - to lose 10 kg and in volumes of ten cm over the entire period;
- Lots of little ones - sit down more this day than the last; eat only what is intended, without harmful snacks; lose a kilogram in the first week, etc. This will keep you motivated throughout your weight loss journey.
Can such exercises cause harm?
If the exercise is performed correctly and all safety precautions are followed, there should be no problems. There are no bad exercises; there are bad techniques that put people at risk.
However, let’s imagine that a person suffering from excess weight (with second or third degree obesity) starts running. There will be a strong shock load on his joints, which will have a very bad effect on them. In this case, it is better to replace running with walking.
Our advice is to adequately assess the characteristics of your health and correlate them with the load that is acceptable to receive.
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Monthly weight loss program at home
There are many ways to practice the program at home. Although the gym offers more opportunities in choosing the right equipment, you can also achieve excellent results at home. In this case, you will need a simple weight set: a couple of small dumbbells or sand bottles that are convenient to hold while doing squats and other strength exercises. If possible, purchase a collapsible barbell with dumbbells. For aerobic training you will need a jump rope.
How to compose it yourself
The 30-day weight loss plan contains a meal schedule with a full description of the menu and a set of exercises for each training day. It’s better to create a weight loss system every week in order to increase or decrease physical activity if necessary, set new goals and celebrate successes. To do this, keep a special notebook.
Every day there should be 4-5 meals with a precisely composed recipe. It allows you to calculate kcal and BJU, on which the principles of proper balanced nutrition are based. These indicators should correspond to those you will learn about below. The training section of the notebook contains a list of exercises with the number of approaches, repetitions and weight if necessary.
Online program
There are many online schemes on the Internet. When you search for a query, it displays the top sites:
- With automatic free systems.
- With paid methods of nutritionists.
In the first option, you are asked to enter your parameters: age, height, weight, waist, chest, hips. Afterwards, you need to note the location of the training, the presence of diseases, and food preferences. After entering the parameters, the system calculates the time needed to acquire optimal forms. You are given a daily calorie intake, a list of dishes with calories, and a set of exercises. If you find a good system and follow all the instructions, you can meet the deadline that the site gives you and achieve your goal.
In the second case, everything also depends on the site you have chosen. Prices depend on the period of weight loss and goals. Some offer to buy a weight loss subscription for a month. On average, it starts from 2-3 thousand. In this case, you will be given a diet for 30 days with a list of workouts individually or according to a specialist’s method. Others offer a food container service. In this case, you will need to pay from 1500 for a daily menu, and containers with food for 5-6 meals will be delivered to your home or office. If you take a subscription for several weeks, rather than by day, prices are reduced by 10-15%.
With a trainer and nutritionist
Those who are planning to take the weight loss process seriously can turn to specialists for help in creating a weight loss system. The dietitian and trainer provide consultations online, so you can contact them from home. You can find a special company with such a service or seek help from individual specialists. If you choose the second option, be careful and tell your trainer about your diet in detail so that the exercises and diet are combined and give a good result.
What does a nutrition and exercise program for weight loss include?
An effective program includes a number of factors, without the combination of which the weight loss process will not give the desired results. This list includes psychological attitude and motivation, balanced nutrition, aerobic (cardio) and anaerobic (strength) training with regularly progressive exercises.
Psychological attitude and motivation
If a combination of proper nutrition and suitable workouts can simply be ordered from specialists or through an online weight loss system, then only you will have to work on motivation. The psychological attitude towards the process of losing weight is to give up junk food, so that in the future no temptations can break you on the way to the desired body. You need to understand that proper nutrition and exercise should become a way of life, and not assistants for a certain period of time. Show a real interest in losing weight, and then the mood will appear on its own.
Motivation is a must in the weight loss process for beginners. When you understand the benefits of a healthy lifestyle, motivation will fade into the background, leaving room for hard work on yourself. Motivate yourself with small goals that are not too difficult to achieve. When you notice that you are succeeding, and the “shelf” of achievements is gradually filling up, your work will become much easier and more interesting for even greater success.
Proper nutrition
A weight loss plan involves switching to proper nutrition. There are many opinions about the principles of PP (proper nutrition), but the main one is rationality, which means the ratio of BJU and calories. Weight loss occurs without exhausting diets with a bunch of restrictions that cause great harm to health. Dishes prepared according to the principles of proper nutrition speed up metabolism and strengthen the body as a whole.
Exercise stress
Regular exercise is a must in losing weight. They include progressive exercises, the difficulty of which needs to be varied according to ability. If you feel that an exercise is easier to perform today, the next day you should complicate it by increasing the number of approaches and adding weights. This way the reduction in volume will happen faster. Physical activity contributes not only to weight loss, but also to the acceleration of immune and metabolic processes.
Workout program for weight loss
When drawing up a training program, you should take into account the individual characteristics of the body, but the general recommendations are as follows:
- The duration of the lesson should not exceed 1 hour. The aerobic portion lasts from 40 to 60 minutes because the fat burning process begins after 20 minutes of intense exercise. The strength part comes before the cardio to start losing weight faster due to glycogen loss. If it is not possible to do 2 workouts in a row, then do cardio for at least 15 minutes before strength training.
- Be sure to stay hydrated. Drinking water is required after each approach to speed up your metabolism. Otherwise, during the period of losing weight you should drink about three liters per day, but remember that you can drink water only 20 minutes before and 40 minutes after meals. This way, metabolic processes will not slow down, and the results from training will be one hundred percent.
- Do a warm-up and cool-down for every workout. Warming up is necessary to warm up the muscles, which will work better during the process, as well as to avoid problems with joints. Cooling down reduces the impact on the heart muscle, lowers heart rate, and stretches clogged muscles.
Aerobic
Exercises that are performed in the aerobic zone are called cardio exercises. In order to understand which zone you are working in, you should find your maximum heart rate (heart rate). There is an approximate measurement formula for this: 220 minus your age. 70-80% of the result is aerobic pulse. The most active fat burning occurs in this period. High intensity loads pass to the cardio zone. Running, aerobics, exercise on a treadmill, exercise bike, or cross-trainer (elliptical trainer) are ideal for this.
Power
To ensure that your skin doesn’t sag after losing weight and your muscles are toned, you need to do strength training in the process of losing excess body weight. The difference for this process is the use of different weights and training on weight machines. Strength exercises stimulate fat burning, activate metabolic processes, give the body relief and muscle tone.
Rules for creating a workout
To create an effective circuit training for the whole body, follow a few rules:
- Include exercises for different muscle groups. This will allow you to load your entire body evenly.
- Alternate exercises based on the “push” and “pull” principles. Push exercises are those in which you push off the ground (lunges, squats, push-ups) or push free weights away from you (dumbbell bench press, barbell bench press). When performing pulling exercises, you pull either yourself (pull-ups) or implements (deadlifts). Pulling and pushing exercises provide different loads. By alternating them, you will not overwork your muscles and will be able to do more.
- Finish your workout with high-intensity cardio.
- Start with a warm-up, end with stretching and rolling on a massage roller.
Now let's move on to the training itself.
Lesson structure diagram
Before you start training comprehensively, you need to warm up. Below are a couple of exercises to warm up your body:
- Run in place. Place your hands at waist level and begin to run in place, raising your knees high so that they touch your hands. Do the exercise for 1 minute.
- Wave your arms. Stretch your arms forward, and then move one arm at a time to the sides and as far back as possible. Repeat 15 times for each.
Preliminary stretching after warming up will help develop muscles for subsequent training. The list of muscle stretching exercises includes:
- Stretching the pectoral muscles. Stretch your arms to the side, squeeze your shoulder blades together. Hold the position for 10-20 seconds, feeling the stretch. Repeat several times.
- Hamstring stretch. Raise one leg, bending it at the knee. Wrap your arms around your bent leg, pressing your knee as close to your chest as possible. Hold your leg for 20 seconds and then repeat on the other limb.
A weight loss program necessarily includes a strength part. During the weight loss system, you can perform the following exercises:
- Squats. Place your feet shoulder-width apart and begin squatting. Make sure that your knees do not go beyond your toes, which are better to raise and transfer all the weight to your heels. Do 4 sets of 30 reps.
- Gluteal bridge. Lie on your back, bend your knees, placing them perpendicular to the floor. Lift your butt up, squeezing your core muscles. Perform 3 sets of 40 reps.
For best fat burning, do the aerobic portion of your workout. Some of the following exercises are suitable for this:
- Jumping rope. Do the exercise for 5 minutes.
- Jump squats. First step: squat down, resting your hands on the floor. Step two: Jump up, raising your arms above your head. You can make cotton.
After completing your workout, don't forget to stretch. To calm your muscles, perform the exercises from the list below:
- Light jogging turning into walking. Possible on the spot.
- Plank with emphasis on the forearms.
When the goals of the first part of the warm-up are completed, you should begin stretching the muscles. It's called final stretching:
- Sit on the floor, stretch your legs forward. Stretch your hands towards your toes, paying attention to your stomach, which should be as close to your hips as possible.
- Lie on your stomach. Raise your upper body, pushing your shoulders back as far as possible. Pay attention to the press, which should stretch well.
The wrong way to dry your body
At the beginning of my sports career, in preparation for amateur competitions, I lost weight like most athletes - I stopped eating all food, with the exception of salads from fresh vegetables and some fruits, two or three days before the weigh-in. In addition, I almost completely limited my fluid intake, thereby dehydrating my body. And he added intense training in insulated clothing for better sweating.
This technique took a significant part of my physical and mental strength and, despite the fact that I was in my weight category, I lost a lot of strength and energy and did not have time to recover properly, which sometimes negatively affected the results of my performances. Over time, I found a method for losing weight
, which is used by professional MMA fighters overseas and which is currently used by almost all athletes in the world.
This method allows you to remove 10-12 kg of weight in the shortest possible time and, subsequently, restore it again within 24 hours without loss of physical condition.
Weight loss program in the gym
An even distribution of loads can be achieved in the gym, as there are exercise machines for all muscle groups. You choose what kind of training to do: interval or complex. The gym has all the conditions for this. For those who are looking to burn more calories and lose weight, a gym membership is a great way to achieve this.
Entry level of training
In order to practice comfortably, you should determine your level of training. If it is a beginner, then the norm of exercises is as follows:
- Press crunches. 5-6 sets of maximum repetitions until the muscles burn.
- Barbell squats with light weights. 4-5 sets of 20 times.
- Close grip barbell press. 5 sets of 15 times.
- Vertical block pull. 5 sets of 15 times.
- Barbell row to the chin. 6 sets of 10 times.
Average
For girls with an average level of training, supersets for weight loss are suitable. Perform 5 sets of 15 times for each exercise:
- Ab crunches and leg raises at the same time.
- Squats and barbell deadlifts.
- Traction of vertical and horizontal block.
- Pull the barbell to the chin and raise your arms with dumbbells to the sides.
- Medium grip barbell press and biceps curl.
Advanced
A training course for an advanced level of training involves the use of additional weights and consists of the following exercises:
- Sumo squats with barbell. 4 sets of 10 reps.
- Smith machine leg press. 4 sets of 25 reps.
- Lower block thrust. 4 sets of 20 times.
- Back lunges. 5 sets of 20 reps.
- California press. 5 sets of 15 reps.
What is special about fat burning exercises?
Fat loss training is often called cardio training. This is not entirely true, although both of them allow you to burn calories and lose weight. Typically, the former involves performing several energy-intensive and fundamental exercises, while the latter involves a single exercise, such as cycling.
You need to understand that any physical activity can create a weight loss effect if you burn more calories than you consume. However, high-intensity exercise that uses many muscle groups will not only help speed up your weight loss process, but also improve your health and body quality.
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Nutrition program for weight loss
Proper nutrition is the optimal regimen for a weight loss program. Diets only have a short-term effect if, after finishing the diet, you continue to eat fried, fatty, etc. PP becomes a way of life, so after losing weight you will maintain your shape, improving it to an ideal state. The development of the figure occurs gradually, but you will like the result.
Principles
You should give up fried, fatty, sweet, sugar. Natural sweets (fruits, honey) contain glucose, which is converted into glycogen (energy reserve). This component ensures long-term muscle work, but foods with a large amount of carbohydrates are only allowed until lunch inclusive. During the day you need to consume food 5 times every 3 hours. Losing weight requires a calorie deficit, so you need to eat less than you burn.
Calories and nutritional supplements calculation
Proteins-fats-carbohydrates for proper absorption are in the ratio of 30%-20%-50%. In this case, carbohydrates should be slow, and fats only of plant and animal origin - 13% and 7%. You can calculate your daily caloric intake using any online calculator, where you can also find out your BMI (body mass index) and the percentage of subcutaneous fat. If calculators are not an option for you, you can calculate your daily calorie intake using the following formula:
- For girls: 655.1+9.6×body weight+1.85×height–4.68×age=result-20%;
- For men: 66.47+13.75×body weight+5×height –6.74×age=result-20.
Products
There are foods, the intake of which speeds up metabolism, cleanses the intestines, burns fat by oxidation, gives a feeling of fullness, eliminating the feeling of hunger for a long time:
- vegetables (fiber);
- lemon, grapefruit, orange (vitamin C and beneficial acids);
- nuts (polyunsaturated fatty acids);
- lean meat, fish;
- kefir, cottage cheese, milk with a low percentage of fat;
- green tea;
- hot spices.
