We have prepared for you a excellent solution in the fight against superfluous kilograms - the guide to a program for weight loss, maximum of one month.
During 30 days you need to perform various types of exercises that increase the heart rate, strengthen your muscles and joints, improve endurance and range of motion, and adhere to a healthy and balanced diet.
Depending on the intensity of your workouts, with this program you will be able to lose about 8-10 kg. during the month, doing everything within an hour each day.
The main components of a particular weight loss program
The most effective way to burn more calories during the workout, increasing the heart rate of long duration. Aerobic exercise is very successful in dealing with this task, the oxygen saturation in your body and making you much sweat.
Moderate cardio workouts – walking, as cycling, aerobics classes at a medium pace – they give you the opportunity to burn the order 280-540 calories per hour, depending on your fitness level and your weight.
More vigorous aerobic exercises – stair climbing, skipping rope, quick race enables the use of roller skates – allow you to spend 550-1200 calories per hour.
To function properly, the excess weight loss in terms of program that you want to receive, at least 30 minutes of cardiovascular workouts daily.
The construction of the muscles, increases weight loss different than aerobics classes. When you work with the weight, you increases muscle mass, which replaces the adipose tissue.
And just as the cells of the muscle several times in a metabolic active than the fat, this contributes to the increase in the level of metabolism in the body. This means that you will burn more calories at rest, that it had before.
Our weight loss program envisages the implementation of two or three 20-minute strength exercises during the week, including exercises, such as working with weights, pushups, crunches, the load on the abdominal muscles.
Combined training, able to increase the heart rate and burns fat, thanks to the construction of the muscles – are the ideal solution!
During this circular of workout, you can quickly switch between intense workouts, such as the elevators for stairs, cross-country and jump to the rope and loads with weights, doing deep squats and advances, work with free weights.
Load range of
Over 30 days of the program, you will discover that each of the following exercise is easier than the previous one. This means that your body has become physically more prepared.
However, this also means that you start to burn fewer calories, if you do not change your workout. The execution of expressways interval workout will help you to dramatically increase the heart rate, resulting in burning more calories.
The exercises are performed constantly, at a medium pace. But every few minutes you get the most from an increase of activity and within approximately 30 seconds and perform your exercise in the heart vigorous pace that can only develop.
Then should be a rest of two minutes, with the same speed and a new outbreak. The program recommends running 30 minutes of interval exercises at least 3-4 times per week.
Your basic program power
This program must provide a sufficient amount of calories and nutrients to keep the energy positive, the metabolism and, creating a deficit of calories.
Your daily diet should be present the food to all the vital food groups, including fruits, vegetables, carbohydrates, proteins and fats.
Best program products
Foods rich in nutrients, water and fiber can help reduce weight by increasing the saturation in-between meals. Such products are fresh fruit and vegetables, whole grains, beans and low-fat dairy products. Protein-rich foods also help control appetite and recover the muscles after loads.
A good choice would be: chicken breast or turkey, fish, beans, lentils, low-fat milk or yogurt. Fats increase the absorption of nutrients by the TRACT and are necessary for the full functionality of the brain. Healthy sources of fats – nuts, flax seed, vegetable oil, avocado.
Foods that contain a large amount of calories, sugar and bad fats can relax your weight loss efforts and increase the risk of developing heart disease.
We recommend to limit or eliminate the consumption of products of fast-foods, bacon, sausage, noodles, potatoes fries, sweets and soft drinks.
Focus on a healthy diet, where you will be able to enjoy, and not products, that only cuts the sensation of hunger. How much more "pleasant" products that you can include in your daily ration, the greater the chance of 30 days, the weight loss program will bring you long term success.