Lose weight 10 kg in one month is an effective way of diet and exercise

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 loss of weight of 10 kg exercises

How to lose 10 pounds in a month

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.

Diet

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:

  • fat and other fatty meals;
  • alcohol;
  • salt;
  • sugar and all sweet foods;
  • spices;
  • sauces, mayonnaise, ketchup;
  • barbecue and smoked foods;
  • soda;
  • chips;
  • packaged juices;
  • fatty meals;
  • flour and the products.

Simply eliminating this kind of food will begin to lose weight. To replace them you need healthy food, which includes:

  • fresh, steamed, boiled or baked vegetables, except potatoes;
  • low-fat milk and milk products;
  • boiled eggs;
  • lean meat and fish;
  • cereals;
  • whole wheat bread;
  • unsweetened fruit.

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:

  1. Diet Bormenthal. The restriction of the calorie content of 900-1500 calories. The main rule is the lack of hunger, which causes overeating. Not be completely excluded favorite products – they can be up to 20% of the diet.
  2. The japanese diet. It is based on the use of the protein. It can last from 7 to 14 days. The basis of the diet are the foods that quickly satisfy hunger, for example, fish, meat, eggs, olive oil, fruits, vegetables and whole grains.

Exercise for weight loss

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.

the loss of weight of 10 kg

Without diet

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:

  • to reduce intake to 1500-2000 calories, and serving size of to 200-250 g;
  • eat 4-5 times a day, observing the intervals between meals 3-4 hours;
  • to stop snacking while watching TELEVISION or in front of a computer;
  • do not restrict food after 6 hours – the right to eat a late dinner 3-4 hours before bedtime;
  • replace all simple carbohydrates complex, i.e. not to consume sweets, and cereals;
  • daily include in your diet fresh fruits and vegetables;
  • to cook food by stewing, boiling, roasting, or steaming;
  • to not give up your favorite Goodies, just eat them in small quantities and preferably in the morning;
  • using the right spices, such as ginger, cinnamon, red pepper, turmeric and mustard.
weight loss of 10 kg diet

Proper diet, minus 10 pounds in one month

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.

Menu

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:

  • Breakfast – rice with a piece of bread, a small fruit, green salad and tea with lemon;
  • snack – yogurt, a piece of cheese, fruit;
  • lunch – lean fish with vegetables, salad, 2 toast, mineral water without gas;
  • afternoon tea – handful of nuts or dried fruit;
  • dinner – cooked vegetables and chop for a couple, a piece of bread, water or tea with lemon.

Effective diet for weight loss of 10 kg

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.

Mono -

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:

  • 1 – 400 g low-fat cottage cheese;
  • 2 – 500 g boiled chicken fillet;
  • 3 500 g of fruits;
  • 4 – 500 g fresh vegetables;
  • 5 – fasting day;
  • 6-10 days for all the days of any of the diets the first 4 days.
a weight loss of 10 pounds of food

Vegetarian

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:

  • boiled buckwheat or rice;
  • oat of the water;
  • steamed or grilled or steamed vegetables;
  • rye bread;
  • boiled eggs;
  • olive oil;
  • mushrooms;
  • low-fat yogurt, milk and cheese;
  • unsweetened fruit.

Protein

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:

  • Breakfast – milk or any other dairy drink;
  • snack – 150 g rice porridge;
  • lunch – lean meat with veggie meat or a bowl of soup with a low fat soup;
  • snack – cottage cheese with natural yogurt;
  • dinner – 2 boiled eggs, a slice of fish;
  • before sleep – a glass of freshly squeezed orange or Apple juice.

Diet plan for 10 kg

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.

Home

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:

  • lunges, with weights;
  • bending;
  • push-UPS;
  • plank for 30-60 seconds;
  • squats, including plie;
  • the rise of the pelvis in the supine position;
  • the rise of the legs;
  • the "scissors" or "Bike".
weight loss of 10 kg in the gym

In the gym

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:

  • bench press bar;
  • the layout of dumbbells lying down;
  • squats with the barbell on the shoulders;
  • leg extension in the simulator;
  • distributing of hands with dumbbells while standing;
  • lifting the stockings in the simulator;
  • bending;
  • hyperextension.

Adipem ardens training lose 10 pounds in a month

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:

  • squats;
  • push-UPS;
  • jumping "starfish";
  • any exercise for the press;
  • leg swings;
  • attacks;
  • exercise "Bike".
11.10.2018