Lose weight in a month. Training program and nutrition plan

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 can a girl, boy, or teenager aged 10-14 years old lose weight on their own?

It is not recommended to carry out accelerated and targeted weight loss in adolescence, when the body is growing and rebuilding, without the consultation and supervision of medical specialists. But at home, you can try to carry out some moderate correction of the teenager’s nutrition and physical activity without compromising his health. The teenager must do this consciously, with the participation and control of his parents. At the same time, you can’t count on a quick effect (for example, losing weight for a teenager in a month) and you should be patient.

• Changes in diet . This cannot be considered as a diet for teenagers to lose weight, but rather as a correction in the composition and type of nutrition. Choose the right drinks. You should avoid sweet carbonated drinks and juices that contain a lot of sugar. Ideally, go to regular or sparkling water, unsweetened tea. Include vegetables (mostly) and fruits in your daily diet. Vegetables provide the body with vitamins, fiber, minerals and are extremely low in calories. But the consumption of fruits containing sugar should be somewhat limited - no more than two servings of what fits in a handful of hands. High-calorie foods (fried potatoes, fried meat, fast food, etc.) should be included in the diet maximum once a week. Significantly reduce the proportion of sweet foods or eliminate them altogether (ice cream, chocolate, pastries and cakes, etc.). Strictly follow the diet (no more than three times a day) and exclude “snacks”. It is also advisable to slightly reduce food portions, but not to bring the body to a constant feeling of hunger.
• Constant physical activity . Without it, there will be no desired result. You can use all types of moderate physical activity (sports games with peers, playing sports, cycling, etc.). But simple, but long, walks are enough. Physical activity should take at least two to three hours a day.

If this lightweight set of measures does not lead to the desired effect (excess weight does not disappear, the teenager does not gradually lose weight), then you should contact children's and adolescent specialists.

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

Weight loss for teenagers

Just a few years ago, the problem of overweight and obesity was primarily a problem for adults.
But now it has spread to children and adolescents and is becoming an epidemic. The problems of overweight and obesity in adolescents and the associated problems of weight loss for adolescents are extremely important. And often even more important than for adults, since excess weight in adolescence can lead not only to various pathologies, but also to the development of obesity in adulthood, disorders of adolescent puberty, and disorders in the development of his personality. A fat girl or a fat boy in adolescence often becomes objects of ridicule and even contempt, and answers to questions like “how to lose weight for a 12, 13 or 14 year old girl” or “how to lose weight for a teenager in the summer” become vital for them. Unlike numerous methods and programs for losing weight for children, there are significantly fewer programs for losing weight for teenagers, and they often have to independently turn to programs for adults (such as the Dukan diet, Elena Malysheva’s diet, Maggi, 6 petals, etc.). Many of these programs are completely inappropriate for teenagers and can lead to dangerous health consequences. But on the Internet they are constantly looking for, for example, how to lose weight for a teenager in a week - what can’t you do to quickly get in shape?

It is much easier to prevent the appearance of excess weight, for which you can use elements of the prevention of excess weight in children. But how can a teenager lose weight if, after all, time is lost and measures must be taken during adolescence?

Second and third weeks

Press pumping unit

Buttocks and thighs pumping block

Arm muscle tightening block

Stretch block

Weight correction programs for adolescents at the Markushka children's clinic

The Markushka clinic will help your teenager lose weight at home under the supervision of doctors. First, medical specialists (pediatricians, pediatric endocrinologists, neurologists) draw up a plan for examining the teenager, which is necessary to identify possible diseases of the endocrine system and nervous system. Such diagnostics necessarily include laboratory examinations and tests. If the cause of excess weight is internal pathologies, then this requires special approaches to correcting a teenager’s weight.

Conventional weight correction programs for adolescents are individual, but they all consist of nutritional components, recommendations for dosed physical activity, and consultations with adolescent psychologists. Doctors at the clinic conduct regular follow-up examinations of the teenager and, if necessary, make adjustments to the weight loss program.

Fourth week

Press pumping unit

Buttocks and thighs pumping block

Arm muscle tightening block

Stretch block

Goal – 10 kilograms

Those who set their sights on such a serious result must understand that they will not get by on diet alone. Even if you don’t take a crumb into your mouth for 14 days, the maximum weight will be only 5-6 kilograms. By emptying your intestines, you will achieve a loss of another 2-3 kilograms. Since absolute fasting is dangerous to health, untrained people do not use it. Therefore, weight loss will not be as rapid as if you completely give up food.

Starvation

How to lose 10 kg in 2 weeks? The most effective and proven way is to radically limit the daily diet. Fasting is acceptable, but only for a short period - 1-2 days.

Reviews from those losing weight indicate that it is much more difficult to endure restrictions than a complete hunger strike. To make it easier, you need to drink more natural juices, green tea without sugar and, of course, water. Remember that on any diet, the first few days are much more difficult than the rest. But further on it is much easier.

The presence of any diseases (even if they seem not serious to you) is a good reason to refuse experiments with strict diets. If you think you can handle it, be sure to consult a nutritionist.

Diet

Have you made a firm decision to lose 10 kg in 2 weeks and have already received the go-ahead from your doctor? We recommend the following diet:

In the second week you need to repeat this menu. Please note that the maximum duration of this diet is 14 days. You cannot sit on it for three weeks unless you want to cause irreparable damage to your own body.

Psychological attitudes

When traditional methods do not work, you should pay attention to psychology. Most problems come from childhood (poor eating behavior

habit of finishing food). If you want to change, you will have to do a lot of work on yourself and get rid of the psychological barriers that prevent you from losing weight.

Perhaps you are “seized” by difficulties at work or loneliness

Find the reasons that make you run to the refrigerator again and again and remember, psychological attitudes are very important

Advantages: the ability to solve the problem once and for all, gain control over your own appetite, easy weight loss.

Disadvantages: difficult to cope on your own, sometimes you need the help of a psychologist.

Buckwheat diet for a day

This method is perfect for buckwheat porridge lovers. You need to soak 500 g of dry buckwheat overnight with clean water (800 ml). In the morning the porridge will swell; there is no need to boil it. Adding sugar, salt, oil and spices is prohibited.

You need to eat 50-56 g of the resulting porridge every 3 hours. During this fasting day, you need to drink as much clean cold water as possible - at least 2 liters. You cannot eat anything other than water and buckwheat porridge.

This method will help get rid of swelling. You can lose up to 3 extra pounds in one day.

The importance of consulting a doctor

Most often, any diet or exercise for the purpose of losing weight ends unsuccessfully. If you still manage to lose the hated kilograms, they return in a very short time. Also, after such attempts to lose weight, health problems arise, in particular, intestinal functions are disrupted.

Plus, psychological problems due to dissatisfaction with appearance are added to everything.

All this can be avoided if you lose weight under the supervision of a nutritionist. What are the benefits of seeing a doctor?

• A nutritionist does not prescribe a diet, but a proper healthy and convenient diet. Therefore, you don’t have to exhaust yourself with hunger strikes.
• The selection of weight loss methods takes into account the patient’s health condition.
• A nutritionist plays the role of a psychologist: he sets you up for correct eating habits, gives you self-confidence, and moves you towards results. It is he who will support you in case of a breakdown, which is inevitable at first. But most importantly, the doctor will tell you why you need to lose weight, how not to depend on food, and how to maintain weight throughout your life.