To lose weight 10 kg in one month is an effective diet, exercise

Diet called "lose weight 10 kg in a month" includes the special menu, and some effective training programs. Only a comprehensive approach can really help you to lose weight in a short period of time. The diet for a month may vary – the correct diet, or a strict methodology. Different training programs depending on the practice at home or in the gym. More detail weight loss of 10 kg in a month is described in the following.

weight loss 10 kg exercises

How to lose 10 pounds in a month

The undeniable fact is that the way to throw off 10 kg per month, it's not harmless to your health. Therefore, it is important to make sure that the recommendations of the experts, including nutritionists, fitness trainers. In general, the issue of weight loss per month for any number of pounds should be approached comprehensively, review of the diet, including the day of the physical load. There are many possibilities – the appropriate diet, mono-diet, which restricts calories. Exercise, weight loss different variations depending on the area that you want to learn.

Diet

The easiest option is to simply share the products prohibited or permitted. Eating according to this principle each of the 4 weeks, exercising at least a few times a week, you can easily lose weight. The list of banned products includes:

  • fat, and other fatty foods;
  • alcohol;
  • salt;
  • sugar and all sweet foods;
  • spices;
  • sauces, mayonnaise, ketchup;
  • grilled, smoked food;
  • soda;
  • chips;
  • canned fruit juices;
  • fatty meats;
  • flour products.

Simply eliminating these foods, you start to lose weight. To replace them you need healthy food, which includes:

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

Based on these two lists, it is possible to lose weight and for more than a month without a particular diet. But there are special techniques, the goal is to get rid of the excess weight. Good results you can get using:

  1. Diet Bormenthal. Limit the calorie content 900-1500 calories. The main rule is the lack of hunger, which causes overeating. Don't completely rule out your favorite products – up to 20% of the diet.
  2. Japanese diet. It is based on the use of proteins. The latter is 7-14 days. The basis of the diet of the foods that quickly satisfy hunger, for example, fish, meat, eggs, olive oil, fruits, vegetables, whole grains.

Exercise, body weight reduction

Depending on the particular purpose, you can choose to have the diet power, or aerobic exercise, i.e. the exercise. The latter is more efficient in fat burning and reduces the volume. The power of the same practice do not allow the skin loses its elasticity, which is especially important in such a fast weight loss in a month. Anyway, I don't suddenly start to exercise, if earlier, the loads were limited to simple lifting of the stairs. The first is an easy, warm-up, the long walks, then try 15-minute workout. Then the load can be gradually increased.

weight loss 10 kg

Without dieting

You can lose weight, not just your diet but a few simple rules. The first of these required a reduced-calorie diet. It can be any, as long as a day created an energy deficit. He is to spend more calories than you consume. Thanks to the organization, extract the necessary energy from its own reserves. In addition to the calorie content, it is important to observe a few simple rules:

  • to reduce the intake to 1500-2000 calories, but serving size 200-250 g;
  • eat 4-5 times a day, with meals between 3-4 hours;
  • to stop snacking while watching TV or in front of the computer;
  • we don't limit the food after 6 hours – the right to eat a late dinner 3-4 hours before bedtime;
  • replace the simple carbs with complex, i.e., do not consume sweets, cereals;
  • daily include in your diet fresh fruits and vegetables;
  • cook, food, cooking, boiling, roasting, or steaming;
  • you don't have to abandon your favorite Treats, just eat them in small quantities, preferably in the morning;
  • use the appropriate spices like ginger, cinnamon, red pepper, turmeric, mustard.
weight loss of 10 kg diet

Proper diet, minus 10 pounds in a month

Above rules are suitable for this type of diet as the correct nutrition. Although this method is often considered more a way of life, because the principles can take all the time. The basis for the balanced diet with the necessary human amount of protein, carbohydrates. The diet does not exclude foods, sweets, but it can be useful, for example, marshmallows, cheese cake, jam or plain cheese cake. The main food I feed is also useful, but no less delicious. Detailed menu for more.

Menu

The main principle of the diet proper nutrition is essential in the Morning. The lack of to overeat in the evening. In the morning you eat something sweet. Lunch should contain a portion of carbohydrate, protein, and for dinner just protein. Sample menu based on these principles it is possible to have:

  • Breakfast – rice with a slice of bread, a little fruit, green salad, tea with lemon;
  • snack – yogurt, the cottage cheese, fruit;
  • lunch – lean fish, vegetable salad, 2 toast, mineral water without gas;
  • afternoon tea – handful of nuts or dried fruit;
  • dinner – steamed vegetables, cut a few slices of bread, some water or tea with lemon.

Effective diet, weight loss 10 kg

Although the proper diet and gives good results, many people still decide to diet, the categories "lose weight 10 kg in a month". A number of effective techniques. The hardest option – the Express diet, limiting intake to one or two products. The weight loss achieved more at the expense of water loss. Good reviews enjoy the protein diet, where you fast to lose weight, because protein is a natural fat burner. Excellent results vegan technique, with the restriction of the diet, meat, predominantly in plant foods.

Mono -

In the category of extremely effective diet include the kefir. To lose weight is not a month, but only 10 days. One may be fasting when the day you can eat anything, just drink water. The base of the remaining days becomes kefir with a fat content not greater than 2.5%. Every day there's a certain kind of products:

  • 1 – 400 g low-fat cottage cheese;
  • 2 – 500 g boiled chicken fillet;
  • 3 500 g of fruit;
  • 4 – 500 g fresh vegetables;
  • 5 – fasting days;
  • 6-10 days – all days any diet the first 4 days.
weight loss of 10 kg of food

Vegetarian

The main difference is that there is no meat. Forbidden foods: coffee, alcohol, spices in the form of the pepper. The daily menu may consist of the following products and foods:

  • cooked buckwheat, or rice;
  • oatmeal with the water;
  • steamed or grilled or steamed vegetables;
  • rye bread;
  • hard-boiled egg;
  • olive oil;
  • fungus;
  • low-fat yogurt, milk, cottage cheese;
  • unsweetened fruit.

Protein

Another great option is the protein diet. In addition to helping the muscles toned. The basic principle is that the almost complete restriction of carbohydrates. Replace the protein. It is recommended to combine the essence of the practice the entire month. This will help to form the terrain of the body. Sample menu for the month:

  • Breakfast – milk or any other milk drinks;
  • snack – 150 g rice porridge;
  • lunch – lean meat, vegetables, meat, or a bowl of soup low-fat broth;
  • snack – cottage cheese natural yogurt;
  • dinner – 2 boiled eggs, a dose of death;
  • before sleep – a glass of freshly squeezed orange or apple juice.

Diet 10 kg

In addition to a diet for a month effective weight loss it is recommended to develop the training system. It depends on home or visit a gym. The plan for a month women should focus on cardio and diet will help you to effectively burn the fat. Men are more suitable for serious weight training, which helps build muscle. Choosing exercises, one should keep in mind that the complexity, especially if you are a novice athlete.

Home

Even at home it can be effectively treated if a couple of dumbbell, weights. The beginning of a workout workout, such as cardio or a few simple exercises – squats, push-ups. At the end of the meeting, we recommend that you perform a set of exercises in the form of files to proper formation of muscles. A core set might contain the following exercises, 3 x 8-10 reps:

  • lunges, dumbbell;
  • winding;
  • push-ups;
  • plank 30-60 seconds;
  • squats, including plie;
  • the rise of the pelvis in the supine position;
  • the rise of the foot;
  • "scissors" or "Bicycle".
weight loss of 10 kg in the gym

In the gym

Guidelines for the training classes at the gym remain the same. As a cardio-load, it is recommended a treadmill, exercise bike, ellipsoid. Basic set of exercises may include the following:

  • bench press bar;
  • the layout of dumbbells lying down;
  • squats with a barbell on your shoulders;
  • the leg extension in the simulator;
  • spread your hands on the barbell while standing;
  • lifting the sock to the simulator;
  • winding;
  • generated.

Adipem arden training lose 10 pounds in a month

More effective regarding fat burning be considered as interval, circuit training. There is a greater intensity. More specifically, interval training is a series of within a 4-minute sets of 20 seconds exercise, 10 seconds of rest. These classes, you can choose any exercises, depending on the problem areas. Suitable for squats, lunges, push-UPS, twisting the press, etc. Circular training, continuous implementation of a number of practices, for example:

  • squats;
  • push-ups;
  • jump "star";
  • always practice the press;
  • leg swing;
  • attacks;
  • the practice of "Bicycle".