Weight loss program in the gym and at home. Monthly weight loss program Home weight loss program

Are you dissatisfied with your figure, and the cause of this dissatisfaction is fat deposits? This is not a problem, since you can reduce the size of your body quite quickly and without compromising your health. In this article we will talk about a monthly weight loss program at home, as well as methods for extreme weight loss.

Monthly weight loss program

Creating a plan

As expected, a comprehensive weight loss program cannot consist of just one banal diet. Necessary involve physical exercises in this process, which will not only help build muscle mass, but can also help avoid depression, which is typical for any weight loss. At first you need to exercise for half an hour, then gradually, increasing the training time to one hour.

Weight loss plan:

You need to determine for yourself your optimal weight and calculate how many unnecessary kilograms you have.
It is necessary to calculate the daily amount of calories that will meet your needs for carbohydrates, proteins, fats, taking into account your activity level.
We choose a diet for a month.
We select a physical exercise program.

So, the plan for losing weight in a month has been drawn up, all that remains is to write it down.

Changing food

First, let's look at how to lose weight in a month without exercise. You can lose unnecessary weight with the help of a special diet. But you need to take into account that people with a lot of weight will begin to lose weight more actively than relatively “thin” people.

First, you need to remove sugar and salt from your menu, since these are two “white deaths” for your figure. Since you decided to remove the fat layer, then the negative impact of flavoring additives must be removed. Can't completely eliminate salt and sugar? In this case, reduce their consumption by half - this is an excellent start on the path to an ideal figure. Learn to drink coffee or tea with half a spoon of sugar, and simply do not add salt to one of the two dishes.

Here are the basic rules of the quick weight loss program in a month:

Eat at least 5 times daily: 3 full meals and several snacks. And don't worry about fat accumulation. The more times a day you snack, the better for you. If the body gets used to receiving food all the time, it will begin to burn calories more intensively, rather than accumulate fat.
Drink more fluids. This does not mean that you need to drink so much that your stomach is churning. It is enough to drink a certain amount every day - about 2 liters. Moreover, juices and drinks are not water. Yes, they are also liquid, but for your body they are something like “liquid food”. By the way, if you really want to eat at night, you can also drink water, which will fill your stomach, thereby dulling the feeling of hunger.
You can't eat at night. The last meal should be 2 hours before bedtime. So, if you go to bed at 21:00, you need to have dinner before 19:00. And remember the rule “Do not eat after 18:00”. We do not argue that it is effective and was invented a long time ago, but at that time people, as a rule, woke up with the first roosters and went to bed at 8 pm. Nowadays, most of us return home from work at 7–8 pm. Not eating at all after a hard day is suicide, not weight loss.

Monthly food menu

Breakfast should certainly consist of carbohydrate foods: bread, various cereals and vegetable salads. Vegetables can be eaten raw or steamed. Instead of vegetables, you can drink a cup of kefir.
Lunch: soup and vegetable or fruit salad.
Dinner: boiled eggs, fish or lean meat, raw vegetables are also possible.
Snacks: any fruit, with the exception of bananas.

As practice has shown, the most common problem with losing weight quickly in a month is among men, since not a single man can stand this diet! The secret of a weight loss program for men is simple, More meat needs to be added to the menu, it can be consumed in all 3 main meals. But do not forget that meat products should be added to the dish 2 times less than kefir or vegetable products. By “meat” you need to understand: lean pieces of turkey, beef, chicken breast, as well as lean sea fish.

Adding physical activity

First you need to warm up your body. Fast walking or running is suitable for this (to warm up the buttocks and legs), as well as turning the body in different directions(warming up the upper body). You can perform a certain number of arm swings. When you start to feel a slight burning sensation, you can be sure that you have warmed up well and you can start training.

Basic exercises for weight loss

The belly can be removed only by properly pumping the abdominal muscles. Lying leg raises are great for your lower abdominal muscles. Raise your legs and hold for as long as possible. Execute several approaches 6-7 times. For the upper abdominal muscles: lifts are done from a supine position, with your knees bent. You should not experiment with aligned legs, as you are unlikely to be able to lift with the help of your abdominal muscles. Most likely, jerking will begin with the help of the longitudinal spinal muscles. After prolonged effort, you will quickly develop problems with your spine.

Push-ups are best for reducing arm size. If you find it difficult to do push-ups from your toes, then take the position: rest on knees. By the way, it is best for women to do push-ups exclusively from their knees! This is the only option on how to quickly lose weight in a month without compromising your health and at the same time reduce the size of your arms and maintain breast size. If you do not do exercises for the chest muscles, it will gradually begin to “hang.”

Best for feet lunges and squats are suitable. In this case, the back must be straight. For effective weight loss, it is enough to do 3 sets of 15 times.

The above exercises can help you quickly lose weight in a month without food restrictions. But if you follow proper nutrition, your effectiveness will increase significantly. Because, it is better to lose extra pounds in 15 days, and in the remaining days just consolidate the effect, rather than go for it for a whole month, and then still spend time to consolidate it.

How to lose weight in a month?

Most of us probably know that there are two options to achieve the desired effect: physical activity and proper nutrition. Why is there a strong opinion that both of these elements of the struggle for a beautiful figure must certainly be combined, is it really that important? The answer to this question is very simple if you know the principle by which weight loss occurs.

In the program on how to quickly lose weight in a month, described above, both options are radically different:

If you are doing a set of exercises or exercises, the body needs to burn calories. If at the same time you eat as before, without increasing portions, to perform physical activity, you will be able to burn more fat. This is the only way your body can get the energy it needs.
During diets, you will not receive enough calories for your body.. This does not mean that you will need to undereat or torture your body. Simply by changing the food menu that you have become accustomed to to one that contains protein or vegetables, you will automatically reduce your calorie intake. For normal life activities, your body will need to find energy sources, the search will not last long: there is a lot of energy in the fat folds and layer. That is, the body will find fuel in fat.

If you are thinking about how you can quickly lose weight in a month, then you can use one of the options listed above. However, each of them has some disadvantages, which we will introduce you to below:

Thus, if you do not know how to quickly lose weight in a month at home, then the best option would be to combine physical activity and diet. A low-calorie menu will prevent you from consuming unnecessary calories., and training can help partially burn fat deposits. In addition, your skin will begin to retract, and as a result, your curves will actually begin to transform beautifully.

Psychological mood

Often on the Internet you can see questions like: how to quickly lose weight in a month for a girl or guy. What does this indicate? That's right: about low self-esteem. Overweight people are rarely distinguished by self-confidence and self-confidence. Because as a rule they trying to find answers to their questions in newspapers or the Internet, this is where the search for understanding and support takes place. Alas, it is not often that people find the strength to begin the difficult path to achieving an ideal figure. And even at the first difficulties, most of them give up without achieving any results.

If you have doubts about the effectiveness and efficiency of the method you have chosen, we recommend that you pay attention not to the mirror or scales, but to your own wardrobe. Choose something one size smaller than you need and try it on once a week. If at first it starts to burst at the seams, then after a few weeks you will be able to feel comfortable. Listen to your feelings, don't look at the numbers.

Losing weight gradually and correctly without harming your body by creating your own personal program for burning extra pounds is quite difficult, but quite possible. And the most important result is the improvement of the whole body, a beautiful figure and a stable weight.

Every girl dreams of looking good and being in sports shape. But unfortunately, not everyone can afford to go to the gym and go to fitness classes. If you are experiencing financial difficulties or there is no fitness room near your home, this is not a reason to refuse to exercise. All you need to practice at home is a pair of dumbbells (can be replaced with water bottles), a good mood and self-confidence. If you want to lose weight and form a beautiful, sculpted body, you need to properly combine cardio exercises with strength training, as well as eat right.

How to create a workout program at home?

Exercises to do at home should be selected based on your goals. However, few people care about their figure just like that - most people start taking care of themselves only when it’s time to lose excess weight or correct their figure.

An exercise program for losing weight at home should include at least 30 minutes of aerobic activity (running in place, jumping rope, active dancing) and at least 30 minutes of strength training (exercises with dumbbells at home, or options such as push-ups, squats, lunges, torsion weighted hoop, etc.). This balance allows the workout program for weight loss at home not only to burn fat, but also to promote the formation of muscle mass, which ultimately makes the figure slim and toned. It is useful to include cardio exercises in the complex, but at home they can be performed at the desired pace only if you have exercise equipment - a treadmill, stepper or exercise bike, since they require high intensity physical activity.
The body toning program includes exercises for girls who want to make their body more attractive at home: stronger arms, a toned and rounded butt, lifted breasts, a flat stomach, and toned thighs. These exercises include the well-known push-ups, squats with dumbbells, sumo squats, simple crunches, moving the legs back in a standing position (for the buttocks) and other options. It is important not only to work on the problem area, but also to put stress on the whole body: in this case, the muscles will develop more intensely. Here you can also include exercises with a barbell or bodybar at home, which will help you in the shortest possible time to form the necessary muscle mass, which gives your body a toned and attractive appearance.

The home training program should be designed in such a way that once every 2 weeks either the load or the number of approaches increases. When you feel that you fulfill all your quota very easily, your body stops straining and developing, which means there will be no progress.

Frequency and duration of training

Depends on your time, as well as the task at hand. If your goal is to lose weight, you cannot do without frequent workouts. Preferably 3 times a week, but two visits are possible. If classes are conducted to build muscle mass, the approach is the opposite. After intense strength training, the muscles need to recover, otherwise there is a risk of achieving the opposite result. Depending on your initial form, you can train from 2 (beginners) to 5 (well-prepared) times weekly.
You should alternate between training at home and outdoors. At least once a week it would be good to go to the outdoor sports ground. The horizontal bar, parallel bars, and benches are well suited for everyone, regardless of the purpose of training.
The duration of the workout is from 30 to 60 minutes. Less is useless, longer is dangerous. Since the first twenty minutes of training are consumed, nutrients are consumed, only after that does it turn to “reserves”, including adipose tissue.
In any case, the best personal trainer is your body. Listen to him and under no circumstances work through force. If you feel that you are getting very tired, reduce the intensity and frequency of your workouts.

A set of exercises for weight loss: it’s more convenient to do at home

Not everyone will run to the nearest gym in their desire to manage their weight. Many people prefer to use a set of exercises to lose weight at home. The reasons for this are not difficult to find.

You can work out at home at any time, whenever it is convenient, and you do not need to reserve time in your daily routine for traveling to a fitness club or gym.
Native walls mean calm, confidence and a positive attitude, which is so necessary in the process of modeling your forms.
By performing a set of exercises for losing weight at home, you are deprived of unwanted attention, so you are not embarrassed if something doesn’t work out at first - you just continue to work on yourself.
A set of exercises for losing weight at home costs you nothing. You can save money to buy a new dress, say two sizes smaller than what you wear today, as an incentive.

Basic rules of classes

The workout must begin with a warm-up. This will improve blood circulation and prepare the muscles for the upcoming load. Warm-up can be jogging in place, squats, and circular movements with your arms. This is followed by aerobic cardio exercises. In the third part of the workout comes the turn of strength exercises.
You can include a uniform load for each muscle group in the program of each lesson. This option will be more suitable for those who want to lose weight and for beginners, in order to gradually accustom their body to exercise as much as possible.
Separate load distribution: one session - one muscle group works. This approach is used if the goal is to improve muscle definition.

Program for beginners at home

If you are just starting to play sports at home, then the training program for girls of basic training will help you move to the basic level. At this stage, three workouts per week and your own weight for weights will be enough. The program will be considered completed only if you can perform all the recommended exercises and repetitions without effort.

Below is a training program for girls at home for 3 days a week.

First day workout:
1. Classic squats – 4 10-20 times.
2. Lunges – 3 10-20 times.

4. Gluteal bridge – 3 10-20 times.
5. Wide-grip push-ups from the knees – 3 10-15 times.
6. Ab crunches – 3 with maximum number of repetitions.

Workout for the second day:
1. Gluteal bridge – 3 10-20 times.
2. “Bulgarian” lunges – 4 10-20 times.
3. Chair push-ups – 3 10-15 times.
4. Leg abduction with emphasis on the hands – 3 x 20 times.
5. Twisting press – 3 with the maximum number of times.

Workout for the third day:
1. Long reverse lunges – 3 10-20 times.
2. Plie squats – 4 10-20 times.
3. Raises on toes – 3 10-20 times.
4. Press crunches – 3 with the maximum number of times.
5. Chair push-ups – 3 10-15 times.

"Basic" program for girls

At this stage, exercises at home can be performed with dumbbells weighing 8-12 kg. Start with a small weight, then, as you become more proficient, increase it to the maximum level. As a rule, it will take no more than 6 months to adapt to the exercises from this program, after which you can move on to the advanced level and four-day workouts.

The first day:

2. Lunges with dumbbells - 4 x 12 times.
3. Raises on toes with dumbbells - 3 15-20 times.
4. Dumbbell press in a standing position – 3 x 10 times.
5. Dumbbell lateral raises – 3 x 10 times.
6. Press crunches – 3 with the maximum number of times.

Second day:
1. Push-ups (wide grip) – 3 with the maximum number of times.
2. Lateral raises of dumbbells in a lying position – 4 x 12 times.
3. Chair push-ups – 3 x 10 times.
4. Bending and extending the arms in a standing position – 3 x 12 times.
5. Abdominal crunches – 3 with the maximum number of times.

Day three:
1. Squats with dumbbells – 3 x 12 times.
2. “Bulgarian” lunges with dumbbells – 4 x 12 times.
3. Gluteal bridge with dumbbells – 3 x 12 times.
4. Raises on toes with dumbbells - 3 15-20 times.
5. Ab crunches – 3 with maximum number of repetitions.

Once you feel ready to move to the next level, you can increase the number of classes to 4 days a week in the Advanced program.

“Advanced” training program for girls

Every day of training at home for girls is designed to work individual muscles. This division will help achieve tangible results! Working weights at this stage are selected in such a way that the girl can complete the exercises according to plan. At this stage, new exercises are also introduced with alternating training weeks.

To the existing exercises you will need to add slow squats, which will help increase muscle mass in the buttocks. During the exercises, you do not need to fully straighten and bend your legs. One set lasts 30 seconds, so we are talking about a maximum of 5 repetitions. As soon as you feel a burning sensation in your buttocks and legs, finish the exercise.

Contraindications

Any physical exercise, including weight loss, is an additional load on the joints, respiratory and cardiovascular systems. If you suffer from conditions in these areas, it would be wise to consult your doctor.

You should refrain from doing the exercises if you feel any kind of discomfort. Thus, weakness may mean the onset of a viral infectious disease, in which excess physical activity is contraindicated.

We have prepared for you an excellent solution in the fight against extra pounds - a guided weight loss program designed for one month.

For 30 days, you need to perform various types of exercises that increase your heart rate, strengthen muscles and joints, improve endurance and range of motion, and eat a healthy and balanced diet.

Depending on the intensity of your training, you can lose about 8-10 kg with this program. for a month, studying for just one hour every day.

The main components of this weight loss program

Aerobic exercise

The most effective way to burn more calories during a workout is to increase your heart rate for a long period of time. Aerobic exercise does this very well by oxygenating your body and making you sweat a lot.

Moderate cardiovascular exercise - walking, steady cycling, moderate aerobics - can burn between 280 and 540 calories per hour, depending on your fitness level and weight.

More vigorous aerobic exercise—climbing stairs, brisk running, vigorous use of roller skates—allows you to burn 550 to 1,200 calories per hour.

To properly lose excess weight in the program, you need to get at least 30 minutes of cardiovascular exercise daily.

Power training

Building muscle increases weight loss in a different way than aerobic exercise. When you lift weights, you increase muscle mass, which replaces fat tissue.

And since muscle cells are several times more metabolically active than fat, this helps increase the body's basal metabolic rate. This means that you will burn more calories at rest than you did before.

Our weight loss program involves performing two or three 20-minute strength training sessions over the course of a week, including exercises such as dumbbell work, push-ups, squats, and weight-bearing exercises.

Combination workouts that can raise your heart rate and burn fat by building muscle are the perfect solution!

During this, you can quickly switch between high-intensity exercises - such as stair climbing, trail running and jumping rope - and weight training, doing deep squats and lunges, working with dumbbells.

Interval loads

Throughout the 30-day program, you will find that each subsequent workout is easier for you than the previous one. This means that your body has become more physically fit.

However, this also means that you will start burning fewer calories if you don't change your workout routine. Exercising will help you skyrocket your heart rate, resulting in more calories being burned.

Exercises are carried out at a constant, average pace. But every few minutes, you make a maximum burst of activity and for about 30 seconds, perform your exercise at the most vigorous pace you can manage.

This is followed by one to two minutes of rest at the same speed and a new spurt. The program recommends performing 30 minute interval training at least 3-4 times a week.

Your basic nutrition program

This program should provide enough calories and nutrients to maintain positive energy, metabolism and create a calorie deficit.

Your daily diet should include food from all vital food groups, including fruits, vegetables, carbohydrates, proteins and fats.

Optimal program products

Foods rich in nutrients, water and fiber promote weight loss by increasing satiety between meals. These foods include fresh fruits and vegetables, whole grains, beans, and low-fat dairy products. Protein-rich foods also help you control your appetite and repair your muscles after exercise.

Good choices include chicken or turkey breast, fish, beans, low-fat milk or yogurt. Fats increase the absorption of nutrients in the gastrointestinal tract and are necessary for proper brain function. Healthy sources of fats include nuts, vegetable oils and avocados.

Prohibited foods

Foods that are high in calories, sugar and unhealthy fats can hinder your weight loss efforts and increase your risk of heart disease.

Focus on healthy foods that you can enjoy rather than foods that just make you feel less hungry. The more of these “feel good” foods you can include in your daily diet, the greater the chance that the 30 day weight loss program will bring you long-term success.

What is the best weight loss workout program for burning fat? What exercises are the most effective for weight loss due to fat mass? You will find answers to these and other important questions about fat-burning training in this article. If you have any questions, you can always ask them in the comments below and receive a qualified answer.

How much strength training should be included in the program?
How much cardio should you do to lose weight?
How much fat can you burn by following this program?

Everyone wants to have a great body, but not everyone achieves this goal. This is usually not due to lack of effort. Rather, most people simply don't know how to plan a weight loss routine to burn maximum fat.

A well-designed fat loss training program includes many components; there are many aspects that determine how successful it will be. Before you start any kind of workout, you should pay attention to your diet.

The diet you follow while training is a key factor in fat loss. All efforts will be useless if you take in excess calories (especially from inappropriate sources such as sugar).

Use the following calculator to determine your daily calorie and macronutrient needs:

In addition to a calorie deficit, a fat-burning diet must meet the following requirements:

high protein content (2-4 g per kilogram of body weight);

low to moderate amounts of carbohydrates (low on rest days, moderate on training days);

high content of essential fatty acids (EFA);

as little sugar as possible;

no carbohydrates after 18:00.

By following such a diet, you force your body to burn fat rather than muscle mass. By alternating the level of carbohydrate intake, you give the body the required amount of carbohydrates on training days, and reduce them on rest days.

A large amount of protein helps keep the body in an anabolic state and prevent it from becoming catabolic. EFAs are needed because you will be taking in fewer carbohydrates than usual. They will give you energy and allow your metabolism to function optimally. The last thing you want on this diet is a slow metabolism.

Sugar is mostly stored as fat, so you should avoid it at all costs. Consuming sugars is beneficial after workouts, when the insulin surge will serve you well. One of the main conditions of this diet is the exclusion of carbohydrates after 18:00. This allows the body to reduce glycogen stores while you sleep.

When you wake up and start doing cardio, your body will use fat as an energy source because there will be either no or very little glycogen left.

Workout program for weight loss

The best exercises for a fat-burning workout combine strength training and cardio. I believe that strength training is the best choice when you are on a diet for several reasons. I think heavy weights are best for building muscle and strength. If you can maintain strength gains while dieting and doing cardio, you will successfully lose fat and maintain muscle. This is especially important for those who are looking for a weight loss workout program to improve their appearance by getting rid of excess fat.

I recommend doing workouts 3 times a week, according to the Mon-Wed-Fri schedule. On some days you should train your lower body, on others you should train your upper body. In the first week you should do 2 upper body workouts, the next week 2 lower body workouts, which is a good way to shock the muscles.

This split focuses mainly on compound exercises, which promotes the production of growth hormone and ensures maximum strength and muscle gains while dieting. Keeping a training log is very important. Write down how much weight you work with, as well as the number of repetitions you perform in a particular exercise.

This will help you monitor your progress and determine if your diet is too restrictive (if the weight starts to fall quickly and steadily, then the diet is too strict and you need to adjust it). The bottom line is that while you're on a diet, your weight should come off slowly, allowing you to retain almost all of the muscle mass you've worked so hard to build.

Two week split

Here is a two-week split that should be repeated once every 2 weeks:

Monday 1: Upper Body Workout #1

1. Bench press with medium grip

2 sets of 8-12 reps

2. Army bench press

2 sets of 12 reps

3. French Bench Press

2 sets of 15 reps

4. Pull-ups to the chin

2 sets to muscle failure

5. Bent-over barbell row

2 sets of 10 reps

Wednesday 1: Lower Body Workout #1

1. Lifting the barbell withEZ bar for biceps

2 sets of 12 reps

2. Curls with dumbbells (hammers)

2 sets of 15 reps

3. Seated calf raise

1 set of 15 reps

4. Straight-legged deadlift

2 sets of 15 reps

5. Hack squats

1 set of 8 reps
1 set of 20 reps

Friday 1: Upper Body Workout #2

1. Incline Dumbbell Press

2 sets of 8-12 reps

2. Seated dumbbell press

2 sets of 12 reps

3. Dips (triceps)

2 sets of 12 reps

2 sets of 10 reps

5. Deadlift

1 set of 8 reps
1 set of 4 reps

Monday 2: Lower Body Workout #2

1. Alternating dumbbell curls for biceps

2 sets of 12 reps

2. Turns with a pancake while lying down (twist)

3 sets with the highest possible weight

3. Leg press on calves in the simulator

4. Leg curls in the simulator

2 sets of 12 reps

5. Barbell Squats

1 set of 8 reps
1 set of 20 reps

Wednesday 2: Upper Body Workout #3

1. Incline bench press upside down

2 sets of 8-12 reps

2. Military press while sitting in a machine

2 sets of 8 reps

3. Close-grip bench press

2 sets of 15 reps

4. Pull-ups to the chin

2 sets to muscle failure

5. One-arm T-bar row

2 sets of 10 reps

Friday 2: Lower Body Workout #3

1. Scott Bench Curl

2 sets of 12 reps

2. Biceps curls with dumbbell twist

2 sets of 15 reps

3. Standing calf raise

1 set of 15 repetitions with a 5-second pause at the top of the exercise

4. Wide-legged barbell squats

2 sets of 15 reps

5. Leg press

1 set of 20 reps or until muscle failure

Exercises for abdominal muscles

Incline crunches
Raising bent legs on parallel bars
Crunches on a fitball

Note: The abdominal muscles should be given 2 workouts per week, alternating them with rest days. Training should be short, that is, 2-3 approaches. Sets should be strenuous and include 8-12 repetitions.

As you can see, this program involves low volume training. This will help keep your muscles toned as you will burn less muscle glycogen. Additionally, low-volume workouts are good for dieters because they require minimal energy expenditure.

These workouts are short, allowing you to activate your muscles without doing 20-30 reps. They are also safer. While on a diet, you are at greater risk of injury, and such training will prevent you from overdoing it in the gym.

Cardio is a key element in a fat loss training program. This version of cardio is different from what most people do, but it WILL work. My cardio routine and diet will turn you into a fat burning machine. Cardio should be done in the morning, on an empty stomach.

This should be done every day, except on days when you are training your lower body. As soon as you wake up, go straight to the treadmill. I prefer slow cardio. Each cardio session lasts 25-60 minutes at LOW SPEED and at an incline. Try to maintain a speed of 5.5 - 6.5 km/h with as much incline as you can handle.

If the load seems easy, you should increase the incline rather than the speed. This type of cardio will force your body to use fat as an energy source rather than simple carbohydrates.

results

It is very important to understand that it is not only cardio or only diet that will burn a large amount of fat. Strength training, cardio, and diet will all combine to force your body to burn fat rather than muscle for energy. With this program, you should burn approximately 450 - 700 grams of fat per week.

If you want to burn more or less fat per week, you can make changes to the program to suit your goals. One of the determining factors here is calorie deficit. If you want to lose weight faster, then reduce your intake by 225 calories. This will allow you to burn an additional 200g of fat per week.

It is important to note that the body cannot burn fat too quickly. If you rush this process too much, you will begin to burn the muscle mass that you gained with such difficulty.

By following this program, you will transform your body in a matter of weeks. Once you understand that there are many factors that determine progress and take them into account, then you WILL ACHIEVE success. So now you have the knowledge, as well as the methods to put it into practice, go and get rid of the fat once and for all!

Obesity among children and adults is a real nightmare epidemic in the Western world of the 21st century.

No one is immune to gaining extra pounds. However, what many people don't realize is that patience, coupled with a well-designed fat loss and muscle building program, can easily change their lives.

You must have your own program or goal that will force you to come to the gym. The goal should be clear enough that you can truly enjoy the process and know that you are getting one step closer to it. You should always remember the goal, no matter what it is - health, participation in competitions, looking great, etc.

What kind of workout should you do to burn fat?

Heavy
Intensive and with a consistently distributed weekly load
Complex with work on the whole body in a week

Heavy sets of 8-12 reps will put more stress on the muscle fibers. This, in turn, will damage them more, compared to lighter weights and 15 reps. Your central nervous system takes over and your entire body is mobilized. All this forces your body to work harder and literally gives you an adrenaline rush.

You must train without remaining in a training plateau. The body must be put to the test, forcing it to respond and develop. Try to increase your working weight every week, even if it is only 2 kg; but not only in squats and deadlifts, but also in biceps curls and arm extensions on a block.

Complex workouts help you work many parts of your body in a short period of time. Greater stimulation of muscle fibers helps the body respond better. Combined with the right diet, this can be a great workout refresher for those who use standard splits that focus on working 2 body parts in one workout.

This puts a greater shock load on the body, which raises your metabolic rate and allows you to burn more fat daily. You spend less time in the gym and work more muscle groups.

The program is simple and straightforward (change something if you want). Keep in mind that these workouts work many muscle groups, so you must have good experience doing them.

A set of exercises for weight loss

Squats
Bench press with medium grip
Military bench press
Barbell row to the chin
Extension of arms on a block
Leg extension
Barbell curl
Standing leg curl

Note: All exercises are performed in 2 sets of 10-12 repetitions (taken from the book “The Abs Diet” by David ZincZenko). I recommend these comprehensive workouts because they help my brother stay lean and ripped all year round. The second exercise is provided so that you can make changes to the program after a couple of weeks if you want.

It is worth sticking to the program for at least 4 weeks.

Note: Rest and train according to the following schedule.

Day 1 (training)
Day 2 (rest)
Day 3 (training)
Day 4 (rest)
Day 5 (training)
Day 6 (rest)
Day 7 (rest)
Repeat the same thing!

Cardio training

Note: Just change the way you do your cardio, for example, 2 days on a stationary bike, then 2 days on the elliptical or treadmill. Next week, jump rope and swim. It's simple.

How much strength training should be included in a fat loss program?

In the same volume as you did before you started burning fat. However, if you have not burned fat before, you should train exactly as the program prescribes, whether you are a beginner or an experienced athlete.

Strength training is the key to burning calories and maintaining the anabolic process.

How much cardio should be included in a fat loss program?

As stated above, there should be no more than 4 workouts per week.

Note: Do cardio for 20 minutes after strength training because glycogen is used up during strength training and the body will primarily burn fat as an energy source.

Cardio helps you reach your goals

Do cardio for 15 minutes at an intensity that gets you sweating and breathing faster. The heart rate should be at least 65% higher than normal. Of course, you will adapt over time, so it only makes sense if you build up the intensity.

Here is a technique that will help you burn maximum fat:

in the first week, write down the distance you covered in 15 minutes;
next week try to walk a greater distance in the same amount of time.

You will, in turn, become stronger and burn more fat in the same amount of time due to the fact that you trained more actively.

Video - The best fat-burning workout or how to lose 10 kg?

What results can you expect from the program?

If your body mass index is 30-35, then you may be able to lose 13-22 kg. There is no telling how useful this program will be for you! It depends on your effort if you do it right.

My brother, for example, lost 18 kg in a year! This is a great way to transform your entire life! He is slim and has six-pack abs.

Stage 3.

I am creating a diet for weight loss (I plan a menu for the week, taking into account the number of calories of each dish)

Stage 4.

So, let's begin.

Stage 1.

I am 39 years old, height 169 cm, body type - normosthenic. Thus, 169 - 110 = 59 kg. This is my ideal weight. At the time of drawing up the weight loss program, my weight was 71 kg. This means I need to lose 12 kg.
To effectively lose weight, as you know, you need to lose weight slowly, eat, and be sure to do physical exercise. You need to lose 0.5 - 0.8 kg per week. This is 2-3.2 kg per month.
I set a goal: to lose 3 kg per month, 12 kg need to be lost in 4 months. I think it's real.

Stage 2.

I calculate calories (see:):
1) [(0.034 x 72) + 3.538] x 239 = 1431
2) activity coefficient 1.5
1431 x 1.5 = 2146
3) 2146 - 500 = 1646 calories per day.
4) amount of fat per day:
(1646 x 0.35): 9 = 64 grams
amount of carbohydrates per day:
(1646 x 0.50) : 3.75 = 220 grams

Stage 3.

I compose mine according to the calculated calories:

	weight (g)	calories	fats (g)	proteins (g)	coal (G)
On an empty stomach:
1 glass of clean water	200	0	0	0	0

Breakfast:
	200	229	5,1	10,1	40,9
Orange juice	150	54	0,3	1,4	12,2

Second breakfast (lunch):
Low-fat cottage cheese	100	106	0,6	22	3,3
Orange	125	44,8	0,2	1,1	10,1

Dinner:
Mixed vegetable salad	160	76	5,2	1,7	6,1
boiled rice	100	282	2	7,4	63
Boiled chicken breast	150	170	2,9	35,4	0,6
Apple	165	69	0,6	0,6	16,2
Rye bread	50	83	0,6	3,3	17,1
Green tea (optional)	150	5	0	0	0

Afternoon snack:
Banana	75	67	0,4	1,1	15,8

Dinner:
	243	274	19,4	9	5,7
Rye bread	50	83	0,6	3,3	17,1

"For the soul":
Milk chocolate	10	55	3,6	0,7	5,3

Before bedtime:
Low-fat kefir	200	55	2	6	8
Total for the day:		1652,8	43,5	103,1	221,4

Well, it’s almost the same in calories and carbohydrates, there’s a little less fat, but that’s not scary, the main thing is not more. The amount of protein suits me so far. When I start training, I will increase the amount of protein.

This menu is compiled for one day of the week, for example, Monday. By analogy, I create a menu for the remaining days. It is important that the diet be varied, and during the week different dishes from different products appear on the menu.

Stage 4.

This stage of my effective weight loss program effective 2 weeks after the “official launch” of my program. I start at home to prepare for the stress of the sports club. However, it is not necessary to sign up for a sports club, especially if finances do not allow it. You can conduct full training at home. The main thing is systematicity and diligence.

For the first 1-2 weeks, it is enough to exercise for 30 minutes, then the training time should be increased by 10-15 minutes per week, gradually increasing the total training time to 1 hour.

If you want me to develop an individual weight loss program for you, write to me in the form . We'll discuss everything.