You have to work hard to lose weight in a month without harming your health. The 30-day program includes a complete transition to a diet, in addition to avoiding harmful foods.
In addition, physical activity is indispensable in this situation. This applies not only to ordinary walking or cycling, swimming in the pool, but also to a number of special exercises that can be done at home. A diet to gain compliance and additional psychological preparation to withstand great physical activity is recommended.
When choosing a method of weight loss should take into account age, financial capabilities, employment, general condition and other factors.
You do not need to subscribe to fitness clubs and gyms. Rehearsals are held at home.
The diet is likely to contain cheap but healthy products: eggs, vegetables, cereals, cottage cheese, fish, chicken.
No need for sports nutrition.
The disadvantage of this method is that it does not work to lose weight quickly - it weighs only up to 6 kg per month, while fats are burned without significant stress to the body.
The main goal of the program is focused on heavy physical training. Exercises using special equipment are usually held in the gym.
Fat is removed quickly and efficiently - you can lose up to 10 kg in the first month. But you should take into account the possibility of damage.
The method involves a minimum amount of exercise at home and a reduction in the amount of food consumed.
A person falls into a trance and is instilled with special relationships that contribute to the weight loss process.
The procedure works for most people, but depression is more likely to occur. The main drawback is the lack of an individual approach and high price.
When losing weight, remember that men and women are different. In the stronger sex, fat lies more in the upper abdomen and in the fair half of humanity - not in the lower region. This is due to hormonal levels. Men's beer bellies are easier to shed than shed extra pounds on the hips and sides.
Remember that men need more calories when losing weight, because they have more muscle, which means that any exercise consumes more energy. For this reason, a minimum of 1500 kcal is required for men and 1200 kcal for women. If you exercise, the norm will be 1700 and 2000 kcal.
Safe weight loss standards are also different. 0, 2-0, 5 kg per week for women (2 kg per month), 0, 2-1 kg per week for men (up to 4 kg per month). In other words, men are allowed to lose weight twice as fast.
Physical activity is important to get a slim figure. The basic exercises to remove excess fat from the body include the following exercises.
The following is required for proper execution:
Do the same on the other side.
Here's what to do:
Do the same with the other foot in front.
Starting position is the same as lifting with a push:
A good workout program is provided by an American fitness guru Michaels Gillian. The basic technique is interval training at a fast pace performed at home. The trainer has already created lessons in the form of video courses for both systemic weight loss and for different parts of the body, so there is no need to combine different exercises alone.
His author's program "Slim figure in 30 days" includes exercises that will last 25 minutes. 5 minutes are set aside for warm-up, and the rest of the time is spent pumping strength exercises, cardio workouts and presses.
In order to see the results of weight loss in a month, in addition to regular exercise, it is necessary to eat properly.
Experts recommend the following:
It should be noted that not all products are allowed to be eaten. Remove from menu:
It is recommended to include vegetables, greens, fruits, berries and cereals in the diet. Lean meats and fish, such as dairy products, are also allowed. Vegetable oil is possible, but not more than 1 tablespoon. l. in a day
The main product of such a diet is buckwheat, but it is thought to be cooked by steaming, not in a standard way. This requires the following:
In addition, it is recommended to drink 1 liter of kefir a day. If such a strict diet is not suitable, it is allowed to add fresh vegetables and fruits, herbs.
Nutritionists also recommend eating foods that are typical for human habitation to lose weight. As a result, the essence of the diet is 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 meat. Meals should be four times a day. It is forbidden to drink alcohol.
According to this system, you need to drink a cup of black coffee in the morning and take vitamin complexes. It is allowed to eat 5 pieces of any product (even fast food and chocolate bars) for lunch and dinner, but not more than once in size. One serving will be: 5 hamburgers, the same number of apples and carrots.
Eat protein every day. A small piece of cheese is a good snack.