5 Most Effective Weight Loss Programs In A Month

To make losing weight faster, you need to create a clear plan of where to put everything on the shelves. Set specific goals and describe how they can be achieved. They greatly simplify the task and prepare you for victory. The weight loss program must be followed for at least a month.

What is a Weight Loss Program

What is a weight loss program?

The weight loss program is designed to provide a comprehensive solution to the problem. The work begins by identifying the causes of weight gain and beginning the fat burning mechanism.

Plan components:

  1. Motivation.
  2. goals.
  3. Calorie content and nutrient content.
  4. Formulation of the diet. Eliminating foods that contribute to weight gain.
  5. drinking regime.
  6. Medical and preventive measures: massage, body wrap.
  7. training program.

The result of the program is a reduction in body weight with a tendency to further burn fat. Helps to learn to control appetite. Form healthy habits and relieve food addiction. Physical health is restored - muscles become tighter, efficiency increases and well-being improves.

Nutrition

Diet accounts for 70% of weight loss success. Therefore, certain rules must be observed when compiling a program:

  1. A balanced and varied menu.
  2. Fractional Nutrition - the number of meals - 4-5 times a day at regular intervals.
  3. The basis of nutrition is vegetables.
  4. Moderate fruit consumption - 1-2 pieces a day instead of sweets.
  5. Compliance with the drinking regime.
eat

All harmful products are excluded from the diet: sugar, confectionery, sugary drinks, fast food, french fries and salty croutons with flavors. The consumption of salt and flour products (bread, white bread) is limited.

Training mode

The gym weight loss plan should include:

  • a series of exercises to train the desired muscle groups;
  • frequency of classes;
  • intensity;
  • duration;
  • The number of approaches and repetitions put together by the trainer, pause time.

The exercises are selected according to gender, fitness level and state of health. You need to do it regularly, but not every day. The recommended regimen is 3-5 times a week.

Important!Adding exercise to your life doesn't negate general activity. You need to keep moving - walking, climbing stairs, washing floors with your hands, etc. Reducing activity leads to a decrease in energy expenditure and a slowdown in weight loss.

Is It Possible To Lose Extra Pounds In 30 Days?

Losing weight in a month is quite possible. Some people have lost up to 10 kg of excess weight in 30 days. But such extreme weight loss is harmful and harmful to health. Because the results are achieved through starvation diets.

Also, most of the weight loss is not fat, but water and muscle. During this time, the skin does not have time to contract, it sags and becomes flabby. And the face looks distraught. The general state of health also deteriorates, irritability and anger, constant fatigue appear. And most importantly, when you return to your normal diet, all the pounds you lose come back quickly.

The recommended weight loss rate is 4-5 kg ​​per month. Sometimes you can lose 10 kg without harm. However, this is the case when the initial weight is too large. At this rate, weight loss is achieved precisely by burning fat.

Is It Possible To Shed Extra Pounds In 30 Days

In this case, the skin has time to contract and the body becomes elastic. The volumes leave noticeably. The state of health improves, appetite decreases, efficiency increases. There is a desire to continue to lose weight.

How to lose weight quickly

A comprehensive approach to solving the problem will help you lose weight quickly:

  1. Reduction of calorie intake.
  2. Large water consumption (up to 3 liters per day).
  3. Regular training.
  4. Increase in household activity.
  5. Cosmetological procedures.

The basis of the diet should be vegetables, grains and protein products: meat, fish, eggs. Make sure you drink plenty of water. It cleanses the intestines, removes toxins, and reduces appetite. Exercise should be regular. The intensity is selected taking into account readiness. However, it is better to prefer a moderate pace so as not to exhaust the body. You need to be active even after training: walk more, don't take time for housework. You also need a decent amount of energy.

Cosmetic procedures should not be underestimated when losing weight. Regular massages, body wraps and a sauna session help to remove excess fluid from the body and improve the structure of the skin.

Important!Rapid weight loss is not possible without adequate sleep. You have to go to bed by 11 p. m. The sleep duration is at least 7-8 hours.

The most effective programs to lose weight faster

Fast weight loss programs require a lot of strength and energy as they involve intense exercise every day. One such regimen is stress on the body. Physical activity should be introduced gradually.

"Madness" with Sean Tee

A popular yet tough video course that promises to revolutionize your body with simple but intense exercises. The program is ideal for those who are ready to get the most out of themselves for quick results.

Ways to Lose Weight

Training with Jillian Michaels

The program promises to lose weight in 30 days. In classes with Gillian, the sweat flows freely, but the results after a month are really noticeable. This is one of the most effective weight loss programs at home.

Interesting! You only need to spend 20 minutes a day exercising.

Bodyflex

The author of an unusual weight loss method, Greer Childers, claims that proper breathing is enough to lose weight. You have to do it for 15 minutes every morning.

The program is perfect for those who do intense exercise for various reasons.

Pilox

The version of this training is a combination of Pilates and kickboxing. There is no need to train in high speed mode. Losing weight is gradual without stressing the body.

Kundalini Yoga

You can only find harmony forever if you completely change your lifestyle and achieve harmony between body, mind and spirit. The result of Kundalini Yoga is not the fastest, but it is guaranteed.

Step by step program: Lose weight

A well-designed weight loss course strengthens the cardiovascular system, burns fat and increases muscle tone.

At home

Universal program for weight loss at home. Suitable for both men and women. The lesson starts with a 10 minute warm up to warm up the muscles and turn the body into work. It ends with a problem to relieve muscle tension, normalize pressure, breathing, and pulse.

Exercise sentence:

  • turns while lying on the floor;
  • dumbbell squats;
  • bench press and deadlift;
  • lunges and divorces (lies) with dumbbells;
  • push-ups from the back of the bench;
  • side lunges;
  • lying leg rises;
  • jump rope (5 minutes).
In the practice genre

The number of repetitions - 12 to 20 times, approaches - from 3 to 5

In the gym

The program promotes weight loss and the formation of muscle relief. The number of repetitions is 15-20 times in 2-3 sets.

Monday:

  1. Cardio - 40 minutes.
  2. barbell squats, plie.
  3. lunges with dumbbells.
  4. overstretching.
  5. Raise the body, the legs on a Roman chair in the prone position.
  6. Cardio - 15 minutes.

Wednesday:

  1. Cardio.
  2. overstretching.
  3. Romanian or deadlift.
  4. Leg abduction in the simulator.
  5. weight bench press.
  6. Lifting dumbbell hands on the bench.
  7. Extension of the arms on the block.
  8. oblique rotation.
  9. Raise the body to the floor.
  10. Cardio - 10 minutes.

Friday:

  1. Cardio - 20 minutes.
  2. leg press.
  3. Extension, flexion, adduction and extension of the legs on the machine.
  4. Calf and calf raises.
  5. Sitting dumbbell breeding and press.
  6. Cardio - 20 minutes.

Carry out the training program in the order suggested. If the exercises are difficult, you can reduce the number of repetitions and approaches. And then add them one by one. Take a break of up to 1 minute between exercises and put in - up to 45 seconds.

How to improve the effectiveness of diet and exercise

To get the most out of your diet and exercise, you need to follow the plan closely. Monitor the arrival and consumption of calories. There should always be a deficit. Do not torture yourself with intense daily activities. Resting is imperative for the body to recover and gain strength.

Lais Deleon, Brazilian fitness model

The girl advises you to always have breakfast and eat dishes that you like. The diet should consist of slow carbohydrates, healthy fats, and protein foods. Lais argues that the result does not depend on the intensity and duration of the training, but on the correct choice of exercises.

Energy efficiency

Most important results

The training program can be created independently. But it is better to contact a specialist. It is more convenient to study in the gym because all the necessary exercise equipment is there. But at home you can create normal training conditions and achieve the desired result.

The main thing in achieving the goal:

  1. Motivation.
  2. discipline.
  3. Strict adherence to the plan.

You should never despair. The results are not immediately visible. If you show perseverance and patience, you will definitely lose weight.