The program that we offer you is created for several months and includes not only training but also a calorie deficit diet. If you comply with all the requirements, in a month you will lose from 3 to 5 pounds. This is the ideal speed for losing weight: you will not harm your health and lose only fat, not water and muscles. So, you will get rid of extra pounds completely.
Who Should Use This Weight Loss Workout Program
1. People without problems with joints and spine, heart and blood vessels;
2. People with a little overweight. This means that your body mass index is within normal limits, but you do not like your appearance and want to lose up to 20 pounds.
The body mass index is calculated according to the formula: body weight / height². Weight should be in kilograms and height in meters.
What is included in the program?
1. Running. This is a great way to spend more calories;
2. Strength training with your weight. It will help you to strengthen and increase your muscles. The more muscle, the more calories you need to serve them. Besides, strength training boosts testosterone – this hormone helps burn fat;
3. Interval training – exercises performed one after another with little rest or without it.
When the body adapts to the load and stops losing fat, interval training will push forward progress. You can also use them on days when there is no time for cardio and power.
Weight Loss Workout Program: Month 1
This scheme will help you get used to running without much discomfort. Training takes 30 minutes, and running without stopping should be at least 30 seconds.
Here is the pattern you will train in:
• Warm-up – 10 minutes walk;
15 minutes of alternating jogging (about 8 km / h) and step: 30 seconds of running, walking until recovery. Go until you feel the strength to run for the next 30 seconds. If you can run longer than 30 seconds, do it;
• Hitch – 5 minutes walk.
Strength training: weeks 1-2
• Crunches – 3 sets of 15 repetitions.
Tear off from the floor only the shoulders and shoulder blades, the lower back stays motionless throughout the exercise. Put your palms behind your head; spread your elbows to the sides.
• Lift arms and legs – 3 sets of 16 reps.
Alternately lift the opposite arm and leg, lying on your stomach.
• Push-ups from the support – 3 sets of 20 repetitions.
This exercise will help prepare your muscles for classic push-ups. During push-ups, the elbows are at an angle of 45 degrees or less, the shoulders are lowered, the abs and buttocks are tense, and the body is a straight line.
• Reverse push-ups – 3 sets of 10 repetitions.
Turn your back to the static support, place your hands on it with your fingers to you and do push-ups. Try to lower until your shoulders are parallel to the floor.
• Squats – 3 sets of 15 repetitions.
Try to squat deeply, but keep your back straight, do not tear your heels off the floor, raise your knees. Turn the toes of your feet 45 degrees.
• Legs bridge – 3 sets of 15 repetitions.
Lift the hips due to the tension of the buttock muscles.
Strength training: weeks 3-4
• Crunches – 3 sets of 20 repetitions.
• Push-ups from the knees – 3 sets of 15 repetitions.
• Reverse push-ups – 3 sets of 15 repetitions.
• Squats – 3 sets of 20 reps.
• Legs bridge – 3 sets of 20 repetitions.
Weight Loss Workout Program: Month 2
• 10 minutes walk.
• 15 minutes of running, if it is possible to do without stops.
• 5 minutes walk.
Strength training: weeks 1-2
• Crunches- 3 sets of 20 repetitions.
Bend your knees at a right angle, keep your palms behind your head, try not to reduce your elbows. Do not fix the feet by tucking them under a cupboard or sofa: if the abdominal muscles are not strong enough, fixation can harm the spine.
• Push-ups – 3 sets of 20 repetitions: 3 classics + 17 from the knees.
Place your wrists under your shoulders, tighten your abs and buttocks, do not bend your knees. At the bottom, touch the floor with your chest and hips.
• Back push-ups with straight legs – 3 sets of 10 repetitions.
• Squats – 3 sets of 25 repetitions.
• Raises the hips on one leg – 3 sets of 10 repetitions.
Is it possible to lose 10 pounds in 3-4 weeks?
Practice makes better so you have to try it anyway. Following certain rules, it is possible to lose much weight. The main thing is not to throw a pity party on the path to the goal, as well as doing sports (even if practicing regular gymnastics in the morning).
Since losing weight without a diet and removing your belly can be difficult for beginners, make a nutrition plan and prepare mentally. We need motivation that will help not to break.
All sugar-containing products, fast food, soda, alcohol are excluded from food. The basis is a fruit with berries and vegetables, water, low-fat meat, seafood, fish, legumes, skim milk.
If you wondered how you can lose weight by as much as 10 kg per week, then you have to play sports. The only way without diets at home is to get rid of extra centimeters at the waist. Sports are intense cardio workouts that focus on burning fat.
To speed up weight loss, you need to combine cardio (at least 4 hours a week) with strength training (3 hours a week).
5 basic steps to losing weight
Weight loss and cleansing are related concepts. Having an organism polluted by toxins, you will never lose weight. Every day you need to consume at least 2 liters. Packaged juices, soda, sweet compotes, alcohol are completely excluded from the menu. Drink a glass of water with lemon juice 45 minutes before the meal. Then consume the same amount of lemon water after 2 hours after eating. These are the basics. Also, it will not be amiss to use lemon water at room temperature in the morning on an empty stomach. Many people underestimate water, although this is the basis of everything. It starts metabolic processes in the body, makes the blood circulate stronger, cleanses lymph, kidneys, liver, intestines. If it’s difficult to adhere to the drinking regime, download an application on your smartphone that will remind you of the need to drink.
Avoid Fast Food
To get rid of excess weight in a week, take all snacks, cookies, sweets away at home. Make arrangements with household members so that they don’t eat chips and other “nasty things” with you. No need to eat instant pancakes or attend McDonald’s. Take apples, nuts, natural yogurts, cottage cheese, dried fruits, and other goodies as snacks. From the menu forever (and not just for the period of weight loss) fast food, canned food, pickles, smoked meats, other preparations, and semi-finished products are harmful.
Avoid fast carbs
What should be excluded? Potatoes, ground rice, wheat bread, non-durum pasta, ice cream, cakes and pastries, chips, sugar. When deciding how to lose weight quickly by 10 pounds for a week, remember an important aspect. At home, it’s enough to give up fast carbohydrates and that’s it! Weight loss without diets is guaranteed.
Speed up your metabolism
Eat lentils, low-fat cheese (hard and soft varieties), chili peppers, ginger (you can make wonderful cocktails), avocados, cinnamon, honey, milk, and all lactic acid products. Be sure to exclude salt, soda from the diet. They retain water and inhibit weight loss. The menu should contain food with Omega 3, 6 acids, vitamin D, protein, dietary fiber. The basis of the diet (30-40%) should be fresh fruits with vegetables and berries. Another 50% is protein food. These are the basics you need to know to start losing weight. Combine cardio, for example, running with strength training. This is a very effective technique. Walk more often, go up the stairs, not the elevator. Water can be mixed with ginger, lemon, honey, cinnamon and drunk on an empty stomach. Then without diets, you will cope with the task. Never skip breakfast. Woke up, drank a glass of water with lemon, waited 45 minutes and eat your breakfast. Breakfast is the foundation that triggers metabolism better than anything.
Give up on smoking
Tobacco addiction is the most addictive habit that is difficult to give up. Many do not know what to do with their mouth and hands when they get rid of cigarettes. Cigarettes greatly slow down metabolic processes, as a result of which you get extra pounds. Tobacco clogs blood vessels, leads to apathy and chronic fatigue, pollutes the body with poisons. Under such conditions, it will simply be difficult for you to lose weight.