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How to lose weight in a month: exercises and diet programs

To lose weight in one month without harming your health, you will have to work hard. The program, designed for 30 days, includes not only avoiding unhealthy foods, but also a complete transition to a diet.

Furthermore, in this case, physical activity is indispensable. This applies not only to normal walking or cycling, swimming in the pool, but also to a set of special exercises that can be done at home. In order to support a diet and great physical activity in order to gain harmony, additional psychological preparation is recommended.

Ways to lose weight

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

Economic

Subscriptions to gyms and gyms are not mandatory. The exercises are performed at home.

The diet should be cheap, but with healthy products: eggs, vegetables, cereals, cottage cheese, fish, chicken.

Sports nutrition is not required.

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

Training

The main focus of the program is heavy physical exercise. Workouts, during which special equipment is used, are usually held at 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 exercises done at home, in addition to reducing the amount of junk food consumed.

Encoding

The person is immersed in a state of trance and special attitudes are inculcated, 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 individualized approach and the high cost.

Slimming for men and women

When losing weight, remember that male and female organisms are different. In strong sex, fat is deposited more in the upper abdomen and in the fair half of humanity - not in the lower part. This is due to hormone levels. The beer belly of men is much easier to eliminate than the extra pounds on the hips and sides.

When losing weight, remember that men need more calories because they have more muscles, which means that any exercise leads to more energy expenditure. That is why a minimum of 1. 500 kcal is required for men and 1, 200 kcal for women. If there is training, the standard will be 1700 and 2000 kcal.

The patterns of safe weight loss 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, men are allowed to lose weight 2 times faster.

Exercises

Physical activity is essential to achieve a slim figure. Essential exercises to remove excess fat from the body include the following exercises.

Squat without weights

Execution:

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

Board

weight loss plank exercise per month

To execute:

  1. Position yourself on the floor so that it rests on your feet and elbows.
  2. Extend the torso.
  3. Stay in this position as long as possible.

Sidebar

For correct execution, you need:

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

Do the same on the other side.

Without charge impulse thrusts

To perform the following:

  1. Stand with your feet shoulder-width apart.
  2. Keep your hands on your hips.
  3. Throw forward, with the knee of the back leg almost hitting the ground. The knee of the front leg should not extend beyond the toe. Keep your back straight and your leg bent at a uniform 90 degree angle, without protruding too much or too close.
  4. Straightening up, pull the rear leg up against the front leg and stand up in the starting position.

Do the same with the other front foot.

Buttock bridge (pelvic elevation)

To execute:

  1. Lie on your back.
  2. Place your hands on your sides.
  3. Bend your legs at the knees and rest your feet on the floor, spreading them shoulder-width apart.
  4. Lift your pelvis, leaning on the floor with your heels. Be sure to tighten your gluteal muscles.
  5. Lift your pelvis as far as possible and stop in this position for a few seconds, then lower it gently.

Swing back

To execute:

  1. Get on your knees and bend your lower back.
  2. Extend your arms in front of you.
  3. Bend the knee so that the leg is at an angle of 900.
  4. Lift your right leg, knee at the back.
  5. Tighten the gluteus maximus.
  6. Gently return to the starting position.
  7. Repeat with the other leg.

Classic torso elevation

To execute:

  1. Lie on your back and press your lower back against the floor.
  2. Bend your legs slightly at the knees.
  3. Keep your hands on your chest or behind your head. The elbows should be separated.
  4. Bend your torso, stretch your chin and lift your shoulders. At that time, the abdominal muscles are tightened as much as possible.
  5. Pull the torso off the floor, but it 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

Required:

  1. Lie on the floor and bend your knees.
  2. Keep your feet on the floor.
  3. Fold your arms over your chest or hold it behind your head.
  4. Raise a little and rotate your body; at this point, the shoulders extend to the pelvis.
  5. Gently return to the starting position.

Boat

Required:

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

Hip adduction

To execute:

  1. Lie on your side and lean on your elbow. Let the leg that is closest to the floor straight, bend the other at the knee and put it back.
  2. Hold this position for 3 seconds and relax.
  3. After the repetitions, do the same on the other side.

Push-ups on one leg

Required:

  1. Sit on the floor in the same way as for the plank exercise, but you should not rest on your elbows, but on your palms. The hands are straight.
  2. Place one foot with emphasis on the floor on the toe, the other should be on top.
  3. Lower your body by bending your elbows. The back and legs must be kept straight. Climb. Approaches should be done with support on the other leg.

Rock Climber

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

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

Butterfly

Required:

  1. Sit on the floor and spread your legs out to the sides, bend your knees.
  2. Connect the feet, secure them with your hands.
  3. Gradually try to put both knees on the floor. You can help with your hands. The back should be flat at all times.

Back ride

Required:

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

Michaels Jillian's monthly weight loss

Good exercise programs are provided by Michaels Gillian, an American fitness guru. His main technique is the fast pace interval training, performed at home. The trainer has already created classes in the form of video courses for systemic weight loss and for individual body parts, so there is no need to combine several exercises on your own.

The author's program "Slim figure in 30 days" includes 25-minute exercises. 5 minutes are allocated for warm-up and the rest of the time is for strength exercises, cardiovascular exercises and press pumping.

Nutrition basics

For the results of weight loss to be visible after a month, it is necessary not only to exercise regularly, but also to eat well.

Experts advise the following:

  • Monitor your diet.It should be fractional, that is, it is recommended to eat in small portions, but frequently - 5-6 times a day. Of these, 3 are considered main and the rest are just snacks.
  • Eat more fresh fruits and vegetables.The dishes must be steamed, you can bake in the oven and cook. Fried foods must be completely discarded.
  • Observe your drinking regime.At least 1. 5 liters of liquid should be consumed per day; in hot weather, the rate increases by about half a liter.
  • Organize a fasting day once every 1-2 weeks.At this point, 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 borne in mind that not all products can be consumed. Exclude from the menu:

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

It is recommended to include vegetables, herbs, fruits, berries, cereals in the diet. Lean meat and fish are also allowed, as are dairy products. Vegetable oil is possible, but not more than 1 tablespoon. I. In one day.

Buckwheat diet

The main product of this diet is buckwheat porridge, but it should be cooked not in the standard way, but in steam. This requires:

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

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

Diet

To lose weight, the nutritionist also advises eating typical foods from the person's residence. As a result, the essence of the 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 sweets, animal fats, spices, pickles and smoked meats. Meals should be taken four times a day. Drinking alcohol is prohibited.

5-piece diet

According to this system, in the morning you should drink a cup of black coffee and take vitamin complexes. At lunch and dinner, it is allowed to eat 5 pieces of any product (even fast food and chocolate bars), but the size must not exceed one bite. A portion 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 good snack.