We have prepared for you great
solution in the fight against extra pounds – guiding program
for weight loss, designed for one month.
Within 30 days you need to perform various types
exercises that increase heart rate,
strengthen muscles and joints, improve endurance and amplitude
movements, and stick to a healthy and balanced
power supply.
Depending on the intensity of your workouts, with this
program, you can lose about 8-10 kg. throughout the month
doing just one hour every day.
Contents
The main components of this program for weight loss
Aerobic exercise
The most effective way to burn more calories for
training – to increase the heart rate for a long
time interval. Aerobic exercise весьма успешно справляются с
this task, oxygenating your body and forcing you pretty
to sweat.
Moderate cardiovascular exercise – walking, measured
cycling, average aerobic exercise – give you
the ability to burn about 280-540 calories per hour, depending on
level of fitness and your weight.
More energetic aerobic exercises – climbing stairs
jumping rope, fast running, active use of roller
skates – allow you to spend 550-1200 calories per hour.
For proper weight loss in a program setting, you
you must receive at least 30 minutes of cardiovascular
exercise daily.
Power training
Building muscle increases weight loss differently than
aerobic exercise. When you work with a burden, you increase
muscle mass, which replaces the fatty tissue.
And since the muscle cells are several times more metabolically active than
fat, it helps to increase the main level of metabolism in
the body. This means that you will burn more calories in
state of rest than it was before.
Our slimming program involves doing two or
three 20-minute strength training during the week, including
exercises such as working with dumbbells, pushups, squats,
load on abdominal muscles.
Combined workouts that can increase heart rate
cuts and burn fat, thanks to the construction of muscles – are
the perfect solution!
During such a circuit workout, you can quickly
switch between high intensity exercises such as
climbing stairs, jogging and jumping
rope – and loads with weights, doing deep squats and
lunges, working with dumbbells.
Interval loads
During the 30 day program, you will find that each
The next workout is easier for the previous one. This means
that your body has become physically more prepared.
However, this also implies that you will start to burn
fewer calories if you don’t change your workouts.
Performing speed interval training will help you dramatically.
increase heart rate, resulting in burned
more calories.
Exercises are carried out at a constant, average pace. But every
few minutes you produce the maximum burst of activity and in
For about 30 seconds, do your exercise in
the most energetic pace that you can develop.
Then one or two minutes of rest with the same speed and
new spurt. The program recommends 30 minutes
interval training at least 3-4 times a week.
Your basic nutrition program
This program should provide a sufficient amount of
calories and nutrients to maintain a positive
energy, metabolism and creating a calorie deficit.
Your daily diet should contain 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 saturation between
meals. These include fresh fruits and vegetables.
whole grains, beans and low-fat dairy products. Rich
protein food also helps you control your appetite and
restores muscles after exertion.
A good choice would be: chicken breast or turkey, fish, beans,
lentils, low-fat milk or yogurt. Fats increase absorption
nutrients in the gastrointestinal tract and are needed for proper work
brain. Healthy sources of fat are nuts, flax seeds,
vegetable oils and avocados.
Prohibited foods
Foods that are high in calories
sugars and unhealthy fats can weaken your weight loss efforts and
increase the risk of developing heart disease.
We advise to limit or exclude consumption – products
fast foods, bacon, sausage, pasta, chips, candy and
cool drinks.
Focus on healthy foods that you can
enjoy, not on products that just clean
hunger. The more such “pleasant” products you can
include in your daily diet, the greater the chance that 30 days
A slimming program will bring you long-term success.
