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How to lose weight in a month: exercise and diet plan

In order to lose weight within a month without compromising your health, you must work hard. The program lasts for 30 days, not only to avoid eating harmful foods, but also to completely transition to diet.

In addition, in this case, physical exercise is essential. This applies not only to ordinary walking or cycling, swimming in the pool, but also to a series of special exercises that can be done at home. In order to withstand the diet and do a lot of physical exercise to achieve harmony, it is recommended to carry out additional psychological preparation.

Ways to lose weight

When choosing a weight loss method, one must consider age, financial ability, employment, general physical condition and other factors.

Economical

No need to subscribe to fitness clubs and gyms. Exercise at home.

Diet should be cheap but healthy products: eggs, vegetables, grains, cheese, fish, chicken.

No sports nutrition is required.

The disadvantage of this method is that it cannot lose weight quickly-it can lose up to 6 kg in a month, but at the same time burning fat does not put any significant pressure on the body.

Training

The main focus of this program is strenuous exercise. Exercises using special equipment are usually carried out in the gymnasium.

Fat is quickly and effectively removed-you can lose up to 10 kg in the first month. But you need to consider the possibility of injury.

Casual

This method requires minimal exercise at home and reduces the consumption of junk food.

Encoding

A person is addicted to the and state and instills a special attitude, which helps to lose weight.

This procedure is suitable for most people, but it is possible to develop depression. The main disadvantage is the lack of personalization methods and high cost.

Men and women lose weight

When losing weight, remember that male and female organisms are different. In stronger sex, fat is deposited more in the upper abdomen and half of the human, rather than in its lower area. This is due to hormone levels. A man’s beer belly is more likely to fall off than the excess pounds on his hips and sides.

When losing weight, remember that men need more calories because they have more muscle, which means that any exercise will lead to more energy expenditure. Therefore, the minimum requirement for men is 1500 kcal and the minimum requirement for women is 1200 kcal. If there is training, the standards will be 1700 and 2000 kcal.

The standards for safe weight loss are also different. For women, they are 0. 2-0. 5 kg per week (2 kg per month), and for men, they are 0. 2-1 kg per week (up to 4 kg per month). In other words, the speed of men's weight loss can be accelerated by 2 times.

Practice

Physical exercise is essential to achieve a slim figure. Basic exercises to remove excess body fat include the following exercises.

No right to squat

Implementation:

  1. Take the starting position: bend your knees slightly and cross your arms in front of your chest or behind your head.
  2. Slowly lower yourself and bend your knees as if sitting on a chair.
  3. When the angle is 900, return to the starting position.

Planks

Monthly exercise weight loss plank

To execute:

  1. Put yourself on the floor so you can rest on your feet and elbows.
  2. Stretch the torso.
  3. Stand in this position for as long as possible.

Sidebar

For proper execution, you need:

  1. Lie on your left side.
  2. Straighten your legs. Leave the left leg on the right.
  3. Place the left forearm directly under the shoulder. The left arm is bent at the elbow-you must lean on it and tighten all the muscles of the body.
  4. In this position, pull your left leg to your chest, hold for a few seconds, and then return to the starting position.

Do the same on the other side.

No-load spike

To execute it, do the following:

  1. Stand up straight with your feet shoulder-width apart.
  2. Hands on hips.
  3. Stabbed forward, the knees of the hind legs almost reached the floor. The knees of the front legs should not extend beyond the toes. Keep your back straight and bend your legs at a 90-degree angle. Do not extend too far or too close.
  4. Straighten, pull the back leg to the front leg and stand to the starting position.

The other foot is in front.

Bone bridge (pelvic displacement)

To execute:

  1. Lie on your back.
  2. Place your hands on your sides.
  3. Bend your legs to your knees and place your feet on the floor, shoulder-width apart.
  4. Raise your pelvis and rest it on the floor with your heels. Make sure to squeeze the gluteal muscles.
  5. Raise the pelvis as high as possible, stop in that position for a few seconds, and then lower it slightly.

Swing backward

To execute:

  1. Kneel down and bend your lower back.
  2. Straighten your arms.
  3. Bend your knees to make your legs 900 degrees.
  4. Raise your right leg so that your knee is level with your back.
  5. Tighten the gluteus maximus.
  6. Return to the starting position smoothly.
  7. Repeat with the other leg.

Classic Torso Lift

To execute:

  1. Lie on your back, then press your lower back to the floor.
  2. Bend your knees and legs slightly.
  3. Put your hands on your chest or behind your head. The elbows should be separated.
  4. Bend your torso, stretch your chin, and then lift your shoulders. At this time, the abdominal muscles should be as tight as possible.
  5. Tear the torso from the floor, but this is not necessary-only the head and shoulders are sufficient. After the point of maximum stress, you need to return to the starting position.

twists and turns

Required:

  1. Lie on the floor and bend your knees.
  2. Put your feet on the floor.
  3. Cross your arms in front of your chest, or place it behind your head.
  4. Lift up a bit and twist your body; at this time, your shoulders reach your pelvis.
  5. Return to the starting position smoothly.

Ship

Required:

  1. Lie on your back and straighten your arms.
  2. Keep your legs together, close together.
  3. Elevate 30 cm.
  4. Raise the upper part of the body to the same height. As a result, the body can only rest on the hips.
  5. After 8 seconds, lower your limbs and relax. Return to the starting position.

Adduction of hip joint

To execute:

  1. Lie on your side, leaning on your elbow. Leave the leg that is close to the ground and straighten it. The second leg-bend the knee and place it on the back.
  2. Hold this position for 3 seconds, then relax.
  3. After repeating, perform the same operation on the other side.

Push-ups

Required:

  1. Sit on the floor in the same way as a plank exercise, but instead of leaning on your elbows, you should lean on your palms. Stretch out your hands.
  2. Place one foot on the floor of the toes and the other foot on it.
  3. Lower your body and bend your elbows. The back and legs should be kept straight. climb. This method should be completed with the support of the other party.

Rock climber

The starting position is the same as the push-up:

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

Butterflies

Required:

  1. Sit on the floor, stretch your legs to the sides, and bend your knees.
  2. Connect the feet and fix them by hand.
  3. Gradually try to get your knees to the ground. You can help with your hands. The back should always be flat.

Sit back

Required:

  1. Sit on the mat with your feet together.
  2. Pull your knees to your chest and pull your body into a ball.
  3. Keep your head as close to your knees as possible.
  4. Tighten your shins with your hands, tear your feet off the floor, and try to keep your balance, resting only on your hips.
  5. Roll gently to the back.

Michaels Gillian loses weight every month

American fitness guru Michaels Gillian provided a good training program. Its main technique is to perform interval training quickly at home. The trainer has set up courses in the form of video courses, which involve body weight loss and various parts of the body, so you do not need to combine various exercises by yourself.

Her author’s program "Slim Body in 30 Days" includes exercise lasting 25 minutes. Arrange 5 minutes to warm up, and spend the rest of the time on strength exercises, aerobic exercises and presses.

Nutritional basis

In order to make the results of weight loss visible after one month, not only must exercise regularly, but also eat correctly.

Expert recommendations are as follows:

  • Monitor diet.It should be a snack, that is, it is recommended to eat a small amount, but often-5-6 times a day. Among these foods, three are considered main foods, and the rest are just snacks.
  • Eat more fresh vegetables and fruits.The vegetables should be steamed, and you can bake and cook in the oven. Fried food should be discarded completely.
  • Pay attention to your drinking habits.At least 1. 5 liters of liquid must be consumed every day; in hot weather, the speed increases by about half a liter.
  • Schedule a fasting day every 1-2 weeks.At this time, only use water (regular and mineral), wild rose, mint, lemon balm, and chamomile decoction. In addition, low-fat kefir is allowed-up to 1 liter.

It should be remembered that not all products are edible. Exclude from the menu:

  • oily fish;
  • Fatty meat, lard, smoked meat, sausage, offal;
  • Fatty acid cream and cream, cheese, cheese.
  • Margarine, mayonnaise, various fatty seasonings;
  • Canned food;
  • Peanuts, cashews, sunflower seeds;
  • Butter;
  • Chocolate;
  • Sugar, preserves, jams, cakes and other confectionery products, biscuits, pastries;
  • ice cream;
  • Sweet carbonated drinks;
  • Alcohol.

It is recommended to include vegetables, herbs, fruits, berries, and grains in your diet. Lean meat and fish, as well as dairy products are also allowed. You can use vegetable oil, but no more than 1 tablespoon. l. in one day.

Buckwheat diet

The main product of this diet is buckwheat porridge, but it should be cooked in a steamed way rather than a standard way. This requires:

  1. Take a cup of cereal as 2. 5 cups of hot water.
  2. Persist all night and only eat breakfast in the morning.

In addition, it is recommended to drink 1 liter of kefir a day. If such a strict diet is not suitable, you can add fresh vegetables, fruits and vegetables.

Diet

In order to lose weight, nutritionists also recommend that you eat typical foods from where a person lives. Therefore, the essence of diet is that you need to eat traditional dishes of national cuisine.

At the same time, you should limit the use of salt, sugar and candies, animal fats, spices, pickles and smoked meat. Three meals a day. Drinking is prohibited.

5 tablets diet

According to this system, you need to drink a cup of black coffee in the morning and take the vitamin complex. For lunch and dinner, you can eat 5 slices of any product (even snacks and chocolate bars), but no more than one bite. One plate looks like this: 5 burgers, the same number of apples and carrots.

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