Lose weight in a month. Training program and nutrition plan

Put grueling diets and hard workouts in the back of your mind, because today we’re going to tell you how to lose excess weight without space and killer workouts in the fitness room.

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5 rules you need to internalize for these 30 days

1. You need to consume 1.5-2 liters of water every day. Tea, coffee and other drinks don’t count, so you can’t cheat. We recommend starting every morning with a glass of water with lemon.

2. Fast food, bread, sweets? Forget about it, better eat fruit or salads, from which you will get much more benefit. If you want something sweet, do not deny yourself a piece of bitter chocolate. To avoid torturing yourself while going to the grocery store, just remember to eat before you go.

3. You should consume food on a schedule, at the same time. You should also 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 need to move. Take a walk, walk to work or take the escalator upstairs.

5. Remember, you should not think that you have already reached your desired weight. Imagine that proper nutrition and exercise are already part of your lifestyle. Enjoy life, be positive. The psychological attitude is very important. Remember that only what is important is what happens on a regular basis.

Workout plan for the month

Do your workouts every other day, for your body this will be the best option. Start with a warm-up: light jogging in place, torso bends to the left and right, squats (10-15 times) and random arm swings.

Now it’s time for the main workout. At first, do exercises in 2-3 approaches of 10-20 repetitions, the pause between approaches should not exceed two minutes. Gradually you should increase the load.

Eerste week

Block pumping abs

1. Classic torso lifts – 2 approaches of 20 reps.

Watch the video on the official Hi Energy channel.

Starting position is lying on your back. Place your hands behind your head or on your chest. Keep your elbows apart. Bend your legs slightly in the knees at an angle of 45-60 degrees and raise them above the floor. Now start lifting your head. Pull your chin to your chest. Reach the highest point possible for you and return to the starting position.

2. Side plank – 2 approaches, 30 seconds for each side.

Watch the video on the official TOP TEAM SCHOOL channel.

Lie on your side, lean on your elbow. Then lift your body so that you get a perfectly straight line without sagging and protruding parts. At the same time you should not feel pain, only tension. Perform the exercise on each arm in turn.

3. Twists – 2 approaches, 10 repetitions.

Lie on the floor, slightly bend your legs at the knees. Slowly raise your body and start twisting first to one side, then to the other. Try to touch the opposite knee with your elbow. At the bottom point, do not lie completely on your back. Linger two centimeters from the floor. Hold behind your head.

4. Boat – 2 approaches, 10 repetitions.

Lying on your stomach, lift your chest and outstretched legs as high as you can. Your arms are lying along the body at this time. Then stretch your arms forward and maintain the position for five deep inhalations and exhalations. Bring your hands back behind your back, grasp your ankles and try rocking back and forth a little.

Glute and thigh pumping block

1. Pelvic raises – 2 approaches, 10 reps.

Lie on your back, bend your legs at the knees and place your hands along your body with palms down. As you exhale, lift your hips up to the highest possible point. At this point you need to fixate for a few seconds. Your back should remain straight. As you inhale, slowly return to the starting position.

2. Back leg swings – 2 approaches, 20 repetitions for each leg.

Kneel down and rest your forearms on the floor. Your back is straight, slightly bent in the lower back, gaze forward. Next, inhale and take one leg back, fixing it at the top for a few seconds. As you exhale, return to the starting position.

3. Hip Drive – 2 approaches, 20 reps for each leg.

Lie on your right side, rest your right hand on the floor, place your left hand on your waist or on the floor. The right leg is straight, the left leg is bent at a 90-degree angle. Pull the toe of the right foot toward you and raise it to the highest point possible. Then return the leg to its original position.

4. Squats – 3 approaches, 15 repetitions.

Stand up straight, feet shoulder width apart, arms stretched forward. Slowly start squatting. Lower your buttocks as if there is a chair behind you on which you can sit, i.e. to the level when your thighs are parallel to the floor. Now slowly rise up, controlling each movement.

Arm Tightening Block

1. push-ups on one leg – 2 approaches, 10 repetitions.

Get on your knees. Take a lying down position, placing your hands under your upper chest. The distance between your palms should be a little more than shoulder width. From the lowest point, start to lift your body, resting on your hands and knees, but keep your foot in the air and pull it up. The abs and glutes are tense. If it is difficult, you can do push-ups on legs bent at the knees.

2. Climbing plank – 2 approaches, 10 reps.

Do a plank. The body should represent a kind of straight line, abs and buttocks tense. Bend your right leg at the knee and pull it to your chest. Press your toe into the floor, then bring your foot back to the starting position. Repeat the same with the other leg.

Stretching block

1. butterfly – 3 approaches, 10 reps.

Sit on the floor, bend your legs at the knees and press one foot against 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 on the entire outer surface of the leg. Hold for 10-15 seconds and release the pressure.

2. Pharaoh – 3 approaches, 30 seconds per side.

Sit on a mat, with your right leg extended in front of you and your left leg bent at the knee and thrown behind your right leg. Then turn your torso to the left and rest the elbow of your right hand on the knee of your left leg. Hold this position for a few seconds.

3. Cat – 2 approaches, 10 repetitions.

Stand on all fours, slouch as much as you can. Maintain this position for 15 seconds. Then arch your back and look up. Hold this position for 15 seconds.

4. Rolls on your back – 15 times minimum.

While lying on your back and bending your legs, try to reach your chin to your knees and your knees to your chin. At the same time, swing with your arms around your legs.

Weeks two and three

Press block

Classic torso raises	3 approaches, 30 reps
Side plank	3 approaches, 60 seconds per side
Curls	3 approaches, 20 reps
Row	3 approaches, 20 reps

Glute and hip pump block

Pelvic raises	4 approaches, 20 reps
Back leg swings	3 approaches, 30 reps for each leg
Heup extensie	3 approaches, 30 reps for each leg
Squats	3 approaches, 30 reps

Arm Tightening Block

Push-ups on one leg	3 approaches, 10 reps
Rock Climbing	3 approaches, 10 reps

Stretching block

Butterfly	3 sets, 20 reps
Pharaoh	3 sets, 60 seconds per side
Cat	3 approaches, 15 reps
Back roll	25 times minimum

Week 4

Press block

Classic torso lifts	4 approaches, 30 reps
Side plank	4 sets, 90 seconds per side
Curls	4 approaches, 20 reps
Row	4 approaches, 20 reps

Glute and hip pump block

Pelvic raises	4 sets, 30 reps
Back leg swings	4 approaches, 30 reps for each leg
Heup extensie	4 sets, 30 reps for each leg
Squats	4 approaches, 35 reps

Arm Tightening Block

Push-ups on one leg	4 approaches, 10 reps
Rock Climbing	4 approaches, 10 reps

Stretching block

Butterfly	4 sets, 20 reps
Pharaoh	4 sets, 60 seconds per side
Cat	4 approaches, 15 reps
Back roll	35 times minimum

Diet for a month

Try to avoid distractions while eating. Turn off the TV, put away your book and phone. This way you will consciously satiate yourself faster. To avoid overeating, try to keep yourself busy. Try to be active, go for a walk with friends, do your favorite activity.

There are also certain rules to follow.

1. avoid salt. It retains water in the body, which is worse for you.

2. Try not to use sauces from the store. They are caloric, full of artificial additives, so you should prepare sauces yourself.

3. Drink green tea, fruit and vegetable juices. Do not overuse coffee, store-bought juices and tea with sugar. Also avoid alcohol, it is high in calories and helps whet your appetite.

Here are sample diet options that you can use when creating your personalized meal plan.

Ontbijt	First snack	Lunch	Second snack	Diner
Oatmeal and some dried fruit, low-fat milk and fruit.	Fruit or crackers with cheese.	Chicken and vegetable soup. Chopped tomatoes, cucumbers, bell peppers, onions and lettuce with olive oil.	One cup of plain sourdough (2.5% fat) and two grain breads.	Baked bell peppers stuffed with brown rice and ground beef. Cherry tomatoes with soft cheese and some greens.
Vegetable salad with olive oil. Hot sandwich made of whole wheat bread.	Skim cottage cheese, fresh or frozen berries.	Broccoli baked with cod. Fresh lettuce leaf.	Oatmeal cookies, green tea.	Fish fillet with vegetable garnish. Natural yogurt.
Porridge of oatmeal with a spoonful of raisins.	One glass of kefir (1% fat content) and two grain breads.	Boiled, stewed or baked chicken breast without skin with boiled rice. Light vegetable salad.	Natural yogurt (1.5% fat), diet bread.	Grilled or stewed lean fish. Salad of greens dressed with lemon juice.
Boiled buckwheat with a tablespoon of vegetable oil.	One apple, low-fat cottage cheese.	Steamed veal with potatoes. Tomato and bryndza salad.	Skim cottage cheese with honey.	Salmon with rice garnish. Sliced tomatoes.
Scrambled eggs, large tomato, cheese and black bread sandwich.	Fruit or crackers with cheese.	Vegetarian soup with a slice of second-rate bread. Vegetable salad dressed with olive oil.	Low-fat yogurt, a few oatmeal cookies.	Two-protein omelet with low-fat milk, tomato and green onions.
Skim cottage cheese mixed with parsley, radishes and greens.	Low-fat cheese and diet breads.	Lean grilled fish and boiled potatoes. Salad of greens dressed with lemon juice.	Boiled egg, tomato.	Casserole with cheese, lean veal and vegetables. Sandwich of second-class bread and pink salmon.
Buckwheat with boiled chicken, salad leaf.	One boiled egg and a glass of vegetable juice.	Stewed liver with a side dish of buckwheat. Vegetable slices.	Kefir with black bread.	Stewed or baked veal. Fresh cabbage salad.

By following all the rules and exercises, controlling your eating habits, you will be able to achieve the desired result in a month.