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

To lose weight within a month without harming your health, you have to work hard for yourself. The program, designed for 30 days, includes not only the avoidance of harmful foods, but also a complete transition to a diet.

Furthermore, in this case, physical activity is necessary. This applies not only to ordinary walking or cycling, swimming in the pool, but also to a range of special exercises that can be done at home. In order to withstand a great diet and physical activity for the sake of gaining harmony, additional psychological preparation is recommended.

Ways to lose weight

When choosing a weight loss method, it is necessary to take into account age, financial ability, employment, general body condition and other factors.

Economic

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

The diet is supposed to be a cheap but healthy product: eggs, vegetables, cereals, cottage cheese, fish, chicken.

No sports food required.

The disadvantage of the method is that it does not work to lose weight fast - it only takes up to 6 kg per month, but at the same time fats are burned without significant stress on the body.

Training

The main focus of the program is on strenuous physical exercise. Exercises, during which special equipment is used, are usually performed 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 food consumed.

Coding

A person is immersed in a state of ecstasy and special attitudes are ingrained, which contributes to the weight loss process.

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 the high cost.

Dilution 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 in the upper abdomen, and in the right half of humanity - not in its lower region. This is due to hormonal levels. The belly of beer for men flows much easier than pouring those extra pounds on the hips and sides.

When losing weight, remember that men need more calories as they have more muscle, which means that every exercise leads to more energy expenditure. This is why a minimum of 1500 kcal is required for men, and 1200 kcal for women. If training is present, then the rate 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

Physical activity is essential to achieving a slim figure. Essential exercises for removing excess fat from the body include the following exercises.

Squat Without Weight

Execution:

  1. Take a starting position: bend your knees slightly, cross your arms over your chest or behind your head.
  2. Sit slowly, bending your knees, as if sitting in a chair.
  3. When the angle is 900, return to the starting position.

Board

plank weight loss exercises per month

To execute:

  1. Position yourself on the floor to support your feet and elbows.
  2. Extend the trunk.
  3. Stay in this position for as long as possible.

Sidebar

For accurate execution it is necessary: ​​

  1. Lie on your left side.
  2. Straighten your legs. Leave the left foot 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, stretching 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 moon pushing load

To execute it follows:

  1. Stand up straight, feet shoulder-width apart.
  2. Keep your hands on your hips.
  3. Stand forward, with your back leg almost reaching the floor. The knee of the front foot should not be farther than the toe. Keep your back straight and your leg bent at an angle of even 90 degrees, without coming too far or too close.
  4. Direction, pull the back leg to the front leg and stay in the starting position.

Do the same with the other leg forward.

Glute bridge (pelvic lift)

To execute:

  1. Lie on your back.
  2. Place your hands on the sides of your body.
  3. Bend your legs at the knees and rest your feet on the floor, placing them shoulder-width apart.
  4. Lift the pelvis, leaning on the heel floor. Be sure to squeeze the gluteal muscles.
  5. Raise your pelvis as high as possible and hold in this position for a few seconds, then gently lower yourself.

Go back

To execute:

  1. Bend your knees and bend at the bottom of your back.
  2. Extend your arms in front of you.
  3. Bend the knee so that the foot makes an angle of 900.
  4. Raise your right leg with your knee at back level.
  5. Tighten the gluteus maximus.
  6. Return to the normal starting position.
  7. Repeat with the other leg.

Classic Torso Rise

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. Elbows should be apart.
  4. Bend your torso, stretch your chin and then raise your shoulders. At this time, the abdominal muscles are tense as much as possible.
  5. Detach the torso from the floor, but this is not necessary - just the head and shoulders are enough. After the maximum stress point, you should return to the starting position.

Twist

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 behind your head.
  4. Lift slightly and twist the body; at this time, the shoulders extend into the pelvis.
  5. Return to the normal starting position.

Boat

Required:

  1. Lie on your back and spread your arms up.
  2. Hold your feet together, pressing them together.
  3. Raise them 30 cm.
  4. Raise your upper body to the same height. As a result, the body should rest only on the buttocks.
  5. After 8 seconds, lower your limbs and relax. Return to starting position.

Hip riding

To execute:

  1. Lie on your side and lean on your elbow. Let go of the leg, which is closer to the floor, and bend the other knee and place it back.
  2. Hold this position for 3 seconds and relax.
  3. After the repetitions, do the same on the other side.

Pushes on one leg

Needs:

  1. Sit on the floor in the same way as for Plank exercise, but you should not lean on your elbows, but on your palms. The hands are straight.
  2. Place one foot with the accent on the floor on your toe, the other should be on top.
  3. Lower your body, bending your elbows. The back and legs should be held straight in this. Ascend. Accesses should be made with support on the other leg.

Rock adhesive

The starting position is the same as the push position:

  1. Bend your right leg and pull it up to your chest.
  2. Place your finger on the floor and keep moving until you return to the starting position.
  3. Do the same with the other leg.

Flutura

Required:

  1. Sit on the floor and stretch your legs sideways, bend at the knees.
  2. Tie the legs, adjust them with your hands.
  3. Gradually try to lower both knees to the floor. You can help with your hands. The back should be flat at all times.

Returning

Required:

  1. Sit on a mattress and put your feet together.
  2. Pull your knees up to your chest and pull your body into a ball.
  3. Tilt your head as close to your knees as possible.
  4. Grasp your legs firmly with your hands, lift your legs off the floor, and try to keep them in balance, leaning only on your buttocks.
  5. Roll gently on your back.

Michaels Jillian Monthly Weight Loss

Good training programs are provided by Michaels Gillian, an American fitness instructor. His main technique is interval training at a fast pace, which is performed at home. The trainer has already created classes in the form of video courses for both systematic weight loss and individual body parts, so there is no need to combine different exercises yourself.

Its author program "Slim figure in 30 days" includes training that lasts 25 minutes. 5 minutes are given for warm-up, and the rest of the time is for strength exercises, cardio exercises and press pumping.

Basics of nutrition

To see the results of losing weight after a month, you need to not only do regular exercise, but also eat well.

Experts advise the following:

  • Monitor your diet.It should be fractional, ie it is recommended to eat in small portions, but often - 5-6 times a day. Of these, 3 are considered staple, and the rest are just 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 completely.
  • Check your drinking regimen.At least 1. 5 liters of juice is assumed to be consumed per day; in hot weather, the rate increases by about half a liter.
  • Organize a day of fasting 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 noted that not all products are allowed to eat. Exclude from the menu:

  • oily fish;
  • fatty meats, pork fat, smoked meats, sausages, offal;
  • sour cream and fat cream, cheese, cottage cheese;
  • margarine, mayonnaise, various fatty sauces;
  • canned food;
  • peanuts, cashews, sunflower seeds;
  • butter;
  • chocolate;
  • sugar, canned food, jam, cakes and other confectionery, biscuits, pastries;
  • ice cream;
  • sweet carbonated drinks;
  • alcohol.

It is recommended to include vegetables, herbs, fruits, berries, cereals. Lean meats and fish, as well as dairy products are also allowed. Vegetable oil is possible, but not more than 1 tbsp. lnë one day.

Buckwheat diet

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

  1. Take a cup of cereal for 2, 5 cups of hot water.
  2. Insist all night and eat only her breakfast in the morning.

Furthermore, it is recommended to drink 1 liter of kefir per day. If such a strict diet is not appropriate, then it is permissible to add fresh vegetables and fruits, greens.

Diet

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

At the same time, you should limit your use of salt, sugar and sweets, animal fats, spices, pickles and smoked meats. Food should be four times a day. Drinking alcohol is prohibited.

Diet 5 pieces

According to this system, in the morning you should drink a cup of black coffee and take vitamin complexes. For lunch and dinner, you are allowed to eat 5 pieces of each product (even fast food and chocolate bars), but the size should not be more than one piece. A ration will be like this: 5 pieces of hamburger, the same number of pieces of apple and carrot.

Make sure you eat protein meals every day. A small piece of cheese is a snack.