“Interview with a nutritionist: 12 myths about proper nutrition”

A fitness diet is a godsend for girls who want to eat deliciously and at the same time lose weight. Its main advantage is its rich diet. No buckwheat or kefir days - the menu should be varied. An important condition: give up passive rest, replacing it with physical activity.

Work out in the gym or outdoors at least 3 times a week, dedicate 30 minutes a day to cardio training. Include foods rich in proteins and carbohydrates in your diet. These nutrients improve muscle function and provide the body with energy. It is better to minimize fat consumption - they slow down metabolism.

What is a weight loss program

Anyone who wants to get rid of extra pounds should know that a weight loss program is a comprehensive approach that includes a specific training schedule and an optimal diet. To make a figure slim and athletic, it is necessary to develop an individual scheme based on already known complexes. To achieve the necessary weight loss, you must have a specific plan of action, so select exercises, create a schedule, adjust the menu and be sure to record your results.

Monthly schedule

A nutrition and training program for weight loss involves developing a specific schedule for a certain period, for example, a month. Create a training schedule - it is best to do it every other day, but not more often. If you increase the intensity of your cardio, aerobic or strength training, your body will not have time to recover. The duration of training should be at least 45 minus, but no more than 1.5 hours. This is enough to start the fat burning process.

How to make a plan

Before you go on a crash diet or join a gym, create a personalized weight loss routine. The result of any activity largely depends on a clearly defined goal and a pre-drawn plan for achieving it. The process aimed at losing weight is no exception. To create an effective plan you will need:

• determine deadlines;
• distributor of number of meals;
• clearly think through your nutrition plan;
• develop an individual training set.

What to eat after training?

After a workout, it is best to eat something light, something that is absorbed faster .
The ideal option would be a protein shake. If you exercise in the morning or afternoon, it can be carbohydrates and protein, regardless of whether you are losing or gaining weight. And if you train in the evening and your goal is to get rid of the sides hanging down to the floor , then don’t even think about carbohydrates, only protein, maximum carbohydrates from vegetables, that is, fiber. If you are gaining weight, then you can treat yourself to carbohydrates, but not much.

How to lose weight in a month

A weight loss plan that will help you shed extra pounds in just 30 days should be designed so that the weight loss process does not harm your health. A not too fast, but effective method of losing weight involves a combination of certain physical activity with an adjusted menu. Forget about grueling workouts and strict diets, better follow these 5 iron rules:

• Eliminate fried and fatty foods, white bread, fast food, and sweets from your diet.
• Drink up to 1.5-2 liters of water per day, but not coffee, tea, or compotes.
• Have breakfast, lunch and dinner at the same time every day.
• Forget about losing weight - just enjoy the process.
• Don't forget to move more - don't sit too long at your desk.

In the gym

You can also start the weight loss process if you work hard on exercise machines. If you are a beginner, it is better to use the services of a personal trainer. With the help of various exercises you can significantly increase your muscles, but do not forget about cardio training - exercise on a treadmill, stepper, elliptical trainer, etc. A workout for weight loss should take about 1.5 hours - do not forget about a warm-up of 5-10 minutes.

When choosing strength exercises, you should work the largest muscle groups: chest, back, legs. When working with them, maximum energy is expended, which will allow you to burn more calories. It is advisable to do each exercise 3-4 approaches. After class, be sure to stretch. It is very important to have quality sleep, without it your performance will decrease to zero. Strength exercises that can help with weight loss include:

• squats;
• bench press;
• standing chest press:
• pushups;
• curling arms with a barbell, etc.

Video: bench press technique

At home

Need an effective diet and workout plan for weight loss at home? In this case, pay attention to several exercises. At the same time, do not forget about a balanced diet and complete avoidance of overeating. Preparation for classes is very important, which should include warm-up exercises: bending the body to the right and left, light running in place, etc. In order for weight loss to be effective in 4-5 weeks, choose the optimal list of exercises that you need to do 10-20 repetitions in 2-3 approaches:

• classic body lifts;
• side bar;
• twisting;
• pelvic lifts in a supine position;
• squats;
• lunges;
• piggyback ride;
• jumping rope;
• swing your legs back, etc.

Humorous content

There is nowhere in our world without humor. Post funny pictures, collages, gifs, photos and videos related to your topic and you can cheer up your followers and win more likes. At the same time, try to publish content that is relevant at a given time.

Some groups showed ingenuity and created their own parodies of the sensational video “The Ice Is Melting” from the group “Mushrooms”.

And a little more humor, the relevance of which is eternal.

Meal plan for weight loss for a month

A healthy regimen that will help you lose excess fat includes at least 5 light meals:

1. Breakfast is the most nutritious meal - it can include yogurt (low-fat), fresh fruit, muesli and oatmeal.
2. For lunch you can make some soup, vegetable salad with rice.
3. For dinner, it is better to cook boiled poultry breast with salad/baked fish with vegetables.
4. For snacks, choose fresh vegetables and apples.

Principles of proper nutrition

To lose weight, it is very important to develop a specific plan. In 3-4 weeks of clearly followed actions, such as regular exercise and proper nutrition, you can bring these habits to automaticity. The process of reducing excess weight itself will become not only fast, but also orderly, and the result will ultimately be stable. It is recommended to focus on products of plant origin, not forgetting meat and fish. Principles of proper nutrition:

• Fractional meals. You need to eat on average 4-5 times a day.
• Calorie content . The formula is: 0.9 x desired weight (kg) x 24. It should be taken into account that some of the calories are spent on one activity or another, so you can add several hundred kcal to the resulting figure.
• The ratio of BZHU (proteins, fats, carbohydrates). The optimal option is a value in the range of 2-2.5:0.8-1:1.2-2.
• Portion volume. When eating 5-6 times a day, make sure that the serving size is no more than 250-300 g.
• Water balance. Drink about 2 liters of clean water a day - preferably mineral water.

What to exclude from your diet

You need to start correcting your diet, which should become low-calorie, by eliminating foods whose consumption will increase your weight. At the same time, your daily nutrition should include all the elements necessary for the body. Only a well-chosen nutritional system will help bring your weight back to normal and get rid of fat in problem areas. Eliminate the following foods from your diet:

• flour;
• smoked meats;
• confectionery;
• sweet and carbonated drinks;
• instant food products;
• sausages;
• bakery products made from wheat flour.

What foods help you lose weight

Nutritionists recommend that those who want to lose weight, in addition to introducing restrictions on the size of portions and calorie intake, resort to foods that promote weight loss. At the same time, we should not forget that the result depends both on the characteristics of the person losing weight and on his age. Products that help in the process include peanuts, pine and walnuts, almonds, apples, figs, grapefruit, pineapple, dried fruits, cabbage, carrots, kefir and some others.

Basic nutrition rules

It is necessary to change the approach to food intake, considering it as a source of building material for the formation of a beautiful body.

The first rule is caloric content. It should be 200-300 kcal more than the amount required to maintain the existing weight.

Your figure can be calculated using the formula:

10 x B + 6.25 x P – 5 x D, where

• B – weight in kilograms;
• P – height in centimeters;
• G – age in years.

Low-calorie foods should be avoided. You can gain muscle mass if the number of calories you consume exceeds the calories you burn.

Knowing how many calories you need to get per day, as well as the standard distribution of nutrients, you can choose products for gaining muscle mass for girls and establish effective nutrition, following the basic principles. About them below.

Menu for the month

It is very difficult for girls and boys to lose weight without proper nutrition. Even such a factor as fitness may not be entirely successful in this case. When you decide to create a menu yourself, remember that meat and fish do not need to be completely excluded from the diet - this is not a diet. Milk, yogurt, and cottage cheese will save you from calcium deficiency. Keep an online diary where you will write down your nutrition and all your workouts. An example of a healthy diet for 1 day, which you can take as a sample and use for weight loss over a long period of time, making some adjustments:

• Breakfast: fiber with carbohydrates.
• Second breakfast: protein foods, for example, yogurt, cottage cheese with fruit.
• Lunch: proteins with carbohydrates, for example, soup, chicken broth.
• Afternoon snack: fruit.
• Dinner: protein, for example, meat or fish fillet.
• At night: cottage cheese or kefir.

Content for brand promotion

Motivation is motivation, but you need to sell. And do it so delicately as not to seem intrusive and not irritate potential buyers. The following techniques can be used to promote your brand.

Presentation of goods and services

Product photos

Post photos of your product. Organically fit it into the athlete’s everyday life - in photographs or in videos. Think about how exactly you can beat it, and if you hit it successfully, you will be able to build an association of your brand with a healthy lifestyle.

Another effective solution is photographs of beautiful girls with the advertised product. Simple, hackneyed, but it works.

Training plan

You can lose extra pounds and strengthen your body by resorting to a well-planned training process. At the same time, do not forget to consume the required amount of healthy food and drink water. Your task is to correctly distribute strength and cardio loads so that the body works seriously every weekday, but does not overexert itself. Allow it to recover over the weekend. Sample lesson plan:

• Monday – strength training, cardio.
• Tuesday – cardio.
• The environment is power.
• Thursday – cardio.
• Friday – strength, cardio.
• Saturday and Sunday are rest.

Fitness program

Are you engaged in creating a step-by-step training that will provide you with gradual weight loss with further consolidation of the result? In this case, resort to fitness. It is best to train 3 times a week, every other day for 40-60 minutes. If your schedule doesn’t allow it or you have the strength, then sometimes you can make adjustments and train twice in a row. On some days you will also have to do cardio training: treadmill, elliptical trainer, bicycle. An approximate program for 1 day, which can become the basis:

• Squats – 15 times.
• Lunges with dumbbells in hands - 10 times with each leg.
• Row dumbbells to the waist with one hand – 10 times with each hand.
• Pull-ups - as many as possible.
• Bench press on an incline bench – 12 times.
• Stretching.

Strength exercises

A diet and exercise plan for weight loss should include strength training, at least at low intensity. Thanks to them, the body will become more toned and sculpted. It is not recommended to combine them with cardio exercise. Before training, you need to warm up thoroughly to make your muscles more elastic. Effective strength exercises - each type of load should be performed 10-20 times, 3 approaches:

• lunges;
• leg lift;
• squats:
• push ups;
• raising arms to the sides with dumbbells;
• pumping the abdominal muscles;
• seated leg extension.

Video: standing raises with dumbbells

Basic principles of losing weight at home

The optimal frequency of training according to the home exercise program for weight loss is 3-4 times a week with a break of 1-2 days for rest and recovery. Cardio training (aerobic exercise) is more effective for weight loss - it burns fat better. But in order for the skin to not sag after losing weight, but to tighten and become more elastic, strength loads (anaerobic) are necessary.

On this topic:

Cardio training at home without exercise equipment – ​​how realistic is it? A selection of the best exercises and training plan

On this topic:

The best dumbbell exercises at home: training for major muscle groups

Based on this, to lose weight you need to alternate aerobic and anaerobic training: 1-2 times a week - cardio, 2 times a week - strength training. Both are possible at home, both with and without equipment, i.e. with your own weight. Training with dumbbells is also suitable for strength training.

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Workout plan for weight loss

A gym session should begin with a warm-up. Spend about 15 minutes on a treadmill, stepper, exercise bike or exercise bike. After this, you can begin to perform vertical block rows, which will help strengthen the muscular corset of the back. The optimal weight for beginner girls is 10-15 kg. Do 3 sets of 12 reps. To work the muscles of the middle of the back, perform a horizontal block row: weight – 10 kg, 3 sets of 10 times. Other exercises for weight loss:

• Classic dumbbell flyes lying down. Start with 3 kg – 3 sets of 10 reps.
• Simultaneous curling of arms with dumbbells in a standing position. Start with 3 kg – 3 sets of 15 reps.
• Perform leg abduction on a special simulator. Start with 15-20 kg - 2 sets of 20 reps.
• Do leg extensions by placing your legs under a soft roller on a special exercise machine. Start with 10-15 kg - 3 sets of 12 reps.

Interval

Interval cardio training for volume reduction is great for all those who prefer strength training. The execution time is 30-40 minutes. For this activity you will need a treadmill and a jump rope. You will have to warm up for 5 minutes at a calm pace until you sweat slightly and your heart rate has reached 110. During the process, drink liquid (water at room temperature). After this, you will find a serious but effective workout that will help you lose weight:

• Run for 3 minutes at an increased pace (pulse 130-140), then spend 2 minutes jumping rope. Repeat the block.
• Jump rope for 1 minute, then gradually increase the pace for 4 minutes. Repeat.
• For 10 minutes, alternate between speeding up and working at a slow pace every minute.
• Hitch. Run slowly for 3-5 minutes, stretch your buttocks, lower back, and quadriceps.

Circular

You can also start the process of losing weight with the help of circuit training. Its duration is 15-60 minutes. During this time, you need to perform 3-8 cycles, consisting of 10-12 exercises, with a break between them of 2-5 minutes. The gap between circles should not exceed 2-5 minutes. The classic weight loss program consists of:

• squats;
• push-ups;
• crouching;
• starfish jumps;
• press swings;
• jumping rope;
• shuttle running;
• a short run.

Crossfit

CrossFit is also great for losing weight, the basic exercises of which include squats, pull-ups, push-ups and jumping. There are a huge number of options in this technique, so to choose a suitable program it is better to seek the help of a professional trainer. During training, a large amount of energy is expended, so nutrition must be appropriate. In general, it is possible to achieve weight loss with CrossFit - at the same time you will get pretty pumped up. Some exercises:

• "Burpee." Squat down with your hands on the floor and your feet touching your chest. Stand in a lying position and throw your legs back. Return to your original position and jump up.
• "Kipping." Regular pull-ups on the horizontal bar, which need to be done quickly.
• "Squat" The exercise is similar to regular squats, but during the lift you should jump up with all your might.