30 day program for weight loss

We have prepared a 30-day program for weight loss, which will be your great assistant in the fight against excess weight.

Within a month, you need to perform various types of exercises that increase your heart rate, strengthen muscles and joints, improve endurance and range of motion, and maintain a healthy and balanced diet.

Depending on the intensity of your workouts, with a program for weight loss, you can lose about 8-10 pounds. for a month, doing only one hour each day.

Exercise program for weight loss

Aerobic exercise program for weight loss

The most effective way to burn more calories during the workout - to increase the heart rate for an extended period of time. Aerobic exercise very successfully addressed this problem by saturating oxygen your body and making you pretty sweat.

Moderate cardiovascular exercise - walking, measured cycling, aerobics classes at a moderate pace - give you the ability to burn about 280-540 calories per hour, depending on your fitness level and your weight. More vigorous aerobic exercise - climbing stairs, jumping rope , a quick, active use of roller skates - allow you to spend 550-1200 calories per hour.To correct the loss of excess weight in a weight loss program you need to get at least 30 minutes of cardiovascular exercise daily.

Strength training program for weight loss

Building muscle increases weight loss differently than aerobic training. When you're working with weights, you increase muscle mass, which replaces him fat. Since muscle cells several times metabolically active than fat, it improves the basic rate of metabolism in the body. This means that you will burn more calories at rest than it was before.

Our program for weight loss involves running two or three 20-minute strength training during the week, including exercises such as working with weights, push-ups, sit-ups, the load on your abdominal muscles.

Combinable workout that can increase heart rate and burn fat by building muscle - is the ideal solution in the 30-day program for weight loss. During this circuit training, you can quickly switch between high-intensity exercise - such as climbing stairs, running cross country and jumping rope - and loads of weights, making deep squats and lunges, working with dumbbells.

Interval training program for weight loss

Throughout the 30-day program for weight loss, you will find that every next workout gives you lighter than the previous. This means that your body has become more physically prepared. However, it also means that you will begin to burn fewer calories if you do not change your workout. Execution speed interval training can help you dramatically increase the heart rate, resulting in more calories burned.

Exercises performed in a constant average rate. But every few minutes, you make the maximum burst of activity and within about 30 seconds, follow your exercise in the vigorous pace that only can develop. Followed by one - two minutes of rest with the same speed and a new spurt. Program for weight loss is recommended to perform 30-minute interval training at least 3-4 times a week.

Nutrition Program for weight loss

Your diet program for weight loss should provide enough calories and nutrients to maintain a positive energy, metabolism, and by creating a calorie deficit. Your daily diet should be a food of all the important food groups, including fruits, vegetables, carbohydrates, proteins and fats.

Best slimming products

Foods rich in nutrients, water and fiber help promote weight loss by increasing the saturation between meals. These products include fresh fruits and vegetables, whole grains, legumes and low-fat dairy products. Protein-rich foods also helps you control your appetite and restores muscles after exertion. Good choice: chicken or turkey, fish, beans, lentils, low-fat milk or yogurt. Fats increase the absorption of nutrients in the gastrointestinal tract and are necessary to complete the work of the brain. Healthy sources of fat - nuts, flax seeds , vegetable oils and avocados.

Banned products slimming

Foods that are high in calories, sugar and unhealthy fats can reduce your efforts to lose weight and increase the risk of heart disease. Program for weight loss are advised to limit or eliminate consumption - production of fast foods, bacon, sausage, pasta , chips, candy and soft drinks.

ocus on healthy foods that you can enjoy, and not on products that only clean hunger.The more of these "sweet" foods you can include in your daily diet, the more likely that the 30 day program for losing weight will bring you long-term success.

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