How to lose weight in a month?
Instructions for Use;
An article that will help you lose excess weight and not return it.
Put aside grueling diets and heavy workouts in the back drawer, because today we will tell you how to lose weight without space loads and killer workouts in the fitness room.
“5 Rules” you need to learn for these 30 days.
1. You need to consume 1.5-2 liters of water every day.
Tea, coffee and other drinks do not count, so you will not be able to cheat. We recommend starting every morning with a glass of water with lemon.
2. Fast food, bread, sweets?
Forget about it, it's better to eat fruits or salads, from which you will get much more benefit. If you want something sweet, then do not deny yourself a piece of bitter chocolate. In order not to torment yourself while going to the grocery store, just do not forget to eat before leaving.
3. You should consume food according to a schedule.
At the same time,it is also necessary to have a snack between main meals. This way your body will be calm, and you will be able to speed up your metabolism and not feel hungry.
4. Movement.
You have to move. Take a walk, walk to work or take the escalator up.
5. Remember
You should not think that you have already reached the desired weight. Imagine that proper nutrition and physical activity have already become part of your lifestyle. Enjoy life, be positive. The psychological attitude is very important.
Remember that“ what matters is only what happens regularly.”
@Training plan for a month
Do workouts every other day, this will be the best option for your body. To begin, do a warm-up: light running on the spot, bending the torso to the right and left, squats (10-15 times) and arbitrary swings with your hands.
It's time for the main workout. At first, do exercises for 2-3 sets of 10-20 repetitions, the pause between sets should not exceed two minutes. Gradually you should increase the load.
First week
*≈Press pumping unit
1. Classic trunk lifts — 2 sets of 20 repetitions.
The starting position is lying on your back. Fasten your hands behind your head or on your chest. Spread your elbows to the sides. Bend your legs slightly at the knees at an angle of 45-60 degrees and lift them off the floor. Now start raising your head. Stretch your chin to your chest. Reach the maximum possible point for you and return to the starting position.
2. Side bar — 2 sets, 30 seconds on each side.
Lie on your side, lean on your elbow. Then lift the body so that you get an absolutely straight line without sagging and protruding parts. At the same time, you should not feel pain, only tension. You need to perform the exercise on each hand in turn.
3. Twisting — 2 sets, 10 repetitions.
Lie down on the floor, slightly bend your knees. Slowly lift the body and start twisting first in one direction, then in the other. Try to touch the opposite knee with your elbow. At the bottom point, do not lie completely on your back. Stay two centimeters off the floor. Hold it behind your head.
4. Boat — 2 sets, 10 repetitions.
Lying on your stomach, lift your chest and outstretched legs as high as you can. Hands at this time lie along the body. Then extend your arms forward and maintain the assumed position for five deep breaths. Put your hands behind your back, grab your ankles and try to swing back and forth a little.
*≈Buttocks and thighs pumping unit
1. Pelvic lifts — 2 sets, 10 repetitions.
Lie on your back, bend your knees, and put your hands along your body, palms down. As you exhale, lift your hips up to the highest possible point. At this point, you need to lock in for a few seconds. Your back should remain straight at the same time. As you inhale, slowly return to the starting position.
2. Swing your legs backwards— 2sets, 20 reps for each leg.
Kneel down and rest your forearms on the floor. The back is straight, slightly bent at the waist, looking forward. Next, take a breath and pull one leg back, fixing it at the top point for a few seconds. On exhalation, return to the starting position.
3. Hip reduction — 2 sets, 20 reps for each leg.
Lie on your right side, lean your right hand on the floor, put your left hand on your waist or on the floor. The right leg is straight, the left is bent at an angle of 90 degrees. Pull the toe of your right foot over yourself and lift it to the maximum possible point. Then return the leg to its original position.
4. Squats — 3 sets, 15 reps.
Stand up straight, feet shoulder-width apart, arms outstretched. Slowly begin to squat. Lower your buttocks as if there is a chair behind you that you can sit on, that is, to the level when the hips are parallel to the floor. Now slowly rise, controlling each movement.
*≈Arm Muscle Tightening Unit
1. Push—ups on one leg - 2 sets, 10 reps.
Get on your knees. Take the emphasis lying down, placing your hands under the upper part of your chest. The distance between the palms should be slightly more than the width of the shoulders. From the bottom point, start lifting the body, leaning on your hands and knees, but at the same time keep your foot on the weight and pull it up. Abs and buttocks are tense. If it is difficult, you can do push-ups with your legs bent at the knees.
2. Climbing — 2 sets, 10 repetitions.
The body should be a kind of straight line, the abs and buttocks are tense. Bend your right leg at the knee and pull it up to your chest. Rest your toe on the floor, then return your foot to the starting position. Repeat the same with the other leg.
*≈Stretching Block
1. Butterfly — 3 sets, 10 repetitions.
Sit on the floor, bend your knees and press one foot to the other. Spread your knees apart and place your palms on them. Gently pressing on them, press your knees to the floor, trying to achieve full contact along the entire outer surface of the leg. Hold for 10-15 seconds and release the pressure.
2. Pharaoh — 3 approaches, 30 seconds on each side.
Sit on the mat, stretch your right leg out in front of you, and bend your left knee and throw it behind your right. Then turn the torso to the left and rest the elbow of the right hand on the knee of the left leg. Hold this position for a few seconds.
3. Cat — 2 sets, 10 repetitions.
Get on all fours, slouch with all your might. Keep the pose for 15 seconds. Then bend your back and look up. Hold this position for 15 seconds.
4. Rolling on the back — at least 15 times.
Lying on your back and bending your legs, try to get your chin to your knees, and your knees to your chin. At the same time, swing with your arms wrapped around your legs.
Second and Third weeks
*≈Press Pumping Unit
1.Classic trunk lifts: 3 sets, 30 reps
2.Side bar: 3 sets, 60 seconds on each side
3.Twisting: 3 sets, 20 reps
4.Boat: 3 sets, 20 reps
*≈Buttocks and Thighs Pumping Unit
1.Pelvic lifts: 4 sets, 20 reps
2.Swing your legs back: 3 sets, 30 reps on each leg
3.Hip reduction: 3 sets, 30 reps on each leg
4.Squats: 3 sets, 30 reps
*≈Arm Muscle Tightening Unit
1.Push-ups on one leg: 3 sets, 10 reps
2.Rock climbing: 3 sets, 10 reps
Stretching Block
1.Butterfly: 3 sets, 20 reps
2.Pharaoh: 3 approaches, 60 seconds on each side
3.Cat: 3 sets, 15 reps
4.Backstroke: 25 times minimum
Fourth week
*≈Press Pumping Unit
1.Classic trunk lifts: 4 sets, 30 reps
2.Side bar: 4 sets, 90 seconds on each side
3.Twisting: 4 sets, 20 repetitions
4.Boat: 4 sets, 20 reps
*≈Buttocks and Thighs Pumping Unit
1.Pelvic lifts: 4 sets, 30 reps
2.Swing your legs back: 4 sets, 30 reps on each leg
3.Hip reduction: 4 sets, 30 reps on each leg
4.Squats: 4 sets, 35 reps
*≈Arm Muscle Tightening Unit
1.Push-ups on one leg: 4 sets, 10 reps
2.Climbing: 4 sets, 10 reps
*≈Stretching Block
1.Butterfly: 4 sets, 20 reps
2.Pharaoh: 4 approaches, 60 seconds on each side
3.Cat: 4 sets, 15 reps
4.Backstroke: 35 times minimum
°Ration for a Month
Try not to be distracted while eating. Turn off the TV, put down the book and the phone. This way you will be consciously sated faster. In order not to overeat, try to occupy yourself with something. Try to be active, go out with friends, do what you love.
There are also certain rules that must be followed.
1. Get rid of salt.
It retains water in the body, which is worse for you.
2. Try not to use sauces from the store.
They are high in calories, full of artificial additives, so you should prepare the sauces yourself.
3. Drink green tea, fruit and vegetable juices.
Do not abuse coffee, purchased juices and tea with sugar. Also, do not drink alcohol, it is high in calories and helps to whet the appetite.
General Physician at
Government Hospital Chilas
Northern Areas Pakistan
No comments:
Post a Comment
If any query, please let me know.