Diet called "lose weight 10 kg in one month" involves the use of a specific menu, and some effective training programs. Only such comprehensive approach will really help to reduce weight in a short period of time. Diet for one month may be different – a proper diet or a more rigorous methodology. A variety of training programs depending on the exercising at home or in the gym. More detail weight loss of 10 kg in one month is described next.
The undeniable fact is that the ways to throw off 10 kg per month, do not be harmless for the health. For this reason, it is important to heed the recommendations of experts, including nutritionists and fitness instructors. In Principle, the problem of weight loss per month of any number of pounds must be approached comprehensively, reviewing your diet, including the day of physical load. There are many options – from proper nutrition on a mono-diet which restricts calories. Exercise for weight loss also have different variations depending on the area, what you want to study.
The easiest option simply divides the products into forbidden and permitted. Eating according to this principle all 4 weeks and exercising at least a few times a week, you will easily lose weight. On the list of banned products includes:
Simply eliminating this kind of food will begin to lose weight. To replace them you need healthy food, which includes:
On the basis of these two lists, it is possible to lose weight and for more than a month without a particular diet. But, there are special techniques, also, is in the direction of getting rid of excess weight. Good results can be obtained with the use of:
Depending on the specific purpose, you can choose to diet power, or aerobic exercise, or cardio. The second is more effective for burning fat and reducing volumes. Power the same exercises do not allow the skin to lose elasticity, which is especially important in such a fast weight loss in one month. In any case, do not abruptly start to exercise, if earlier, the loads were limited to simple lifting of the stairs. The first should be an easy warm-up, long walks, and then try 15 minutes workout. Then the load can be increases gradually.
You can lose weight not only through diet, but a few simple rules. The first of these is a must a reduced calorie diet. It can be any, until the day you will create the energy deficit. He is to spend more calories than you consume. Because of this, the body will extract the necessary energy from its own reserves. Besides the caloric content it is important to observe a number of simple rules:
The rules above, are suitable for this type of diet, as well as the proper diet. Although this method is often considered even a way of life, because its principles you can stick any amount of time. The basis is a balanced diet with the necessary human quantity of protein and carbohydrates. The diet does not exclude food and sweets, but they need to be useful, for example, marshmallows, cheesecake, marmalade or plain cheesecake. The main dishes nutrition too useful and no less delicious. Detailed menu and further you can see.
The main principle of the diet the proper diet is necessary for Breakfast. His absence makes to overeat in the evening. In the morning you can eat something sweet. Lunch should contain a portion of carbohydrates and protein, and dinner is only protein. Sample menu (menu) on the basis of these principles, it is possible to make so:
Although a proper diet and gives good results, many people still choose the diet of the categories "lose weight 10 kg in one month". There are a few effective techniques. The most difficult option – the Express diet, limiting intake to one or two products. Weight loss, they have achieved more at the expense of water loss. Good reviews enjoy the protein diet, where you can quickly lose weight, because protein is a natural fat incinerator. Excellent results are vegans technique with the restriction in the diet are meat, and the predominance of plant food.
The category of highly effective diets include kefir. To lose weight, it will not a month, but only 10 days. One of them should be post when the day is impossible to eat anything at all, and only drink water. The basis in the remaining days becomes kefir with fat content not higher than 2.5%. Every day has added a certain kind of products:
The main difference is the lack of meat. Prohibited foods include: coffee, alcohol and seasoning in the form of paprika. The daily menu may consist of the following products and dishes:
Another great option is protein diet. In addition, it helps to keep muscle tone. The basic principle is the almost complete restriction of carbohydrates. Replace them with protein. It is recommended to combine diet with exercise for the entire month. This will help to form the terrain of the body. Sample menu for the month:
In addition to the achievement of the diet plan for one month for effective weight loss are recommended to develop a training system. It will depend on whether you are at home or visit the gym. The plan for the month women should focus on cardio, along with diet helps to effectively burn fat. Men are more suitable for serious weight training, which helps build muscle. The choice of the exercises, you need to bear in mind their complexity, especially if you are a beginner athlete.
Even at home, you can effectively deal with, if you take a few weights and dumbbells. At the beginning of a workout is a workout, for example cardio or a few simple exercises – squats and pushups. At the end of the sessions, it is advisable to perform a set of exercises in the form of extensions for the proper formation of muscles. A basic set might include the following exercises are performed 3 sets of 8-10 reps:
Guidelines for training classes at the gym remain the same. As a cardio-load, it is recommended to use a treadmill, exercise bike, ellipsoid. A basic set of exercises can be as follows:
More efficient in terms of fat burning are considered as interval and circuit training. They have a higher intensity. In particular, interval training is a series of 4 minute sets of 20 seconds exercise and 10 seconds of rest. For these classes, you can choose any exercises depending on the problem areas. Fit squats, lunges, push-UPS, twisting the press, etc. Circular training consists of the continuous implementation of a large number of exercises, for example: