How to Not Diet and Lose Weight Permanently in 2020

How to lose weight in a month? Instructions for use

Put grueling diets and heavy workouts in the back box, because today we will show you how to lose weight without space loads and killer workouts in the fitness room.

How to lose weight in a month? Instructions for use

Photo: istockphoto.com

5 rules you need to learn during 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 cheating will not work. We recommend starting every morning with a glass of lemon water.

2. Fast food, bread, sweets? Forget about it, eat fruit or salads, which will greatly benefit you. If you want something sweet, then indulge yourself in a piece of dark chocolate. To avoid tormenting yourself while grocery shopping, just remember to eat before leaving.

3. You should eat food on a schedule, at the same time. You should also have a snack between meals. This will keep your body calm, and you will be able to speed up your metabolism and not feel hungry.

4. Motion. 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 exercise are already part of your lifestyle. Enjoy life, be positive. The mental attitude is very important. Remember that only what happens on a regular basis is important.

Training plan for a month

Perform training every other day, for your body it will be the best option. First, do a warm-up: light jogging in place, body bends to the right and left, squats (10-15 times) and arbitrary arm swings.

How to lose weight in a month? Instructions for use

Photo: istockphoto.com

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 block

1. Classic Body Raises - 2 sets of 20 reps.

Starting position - 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 an angle of 45-60 degrees and lift them off the floor. Now start lifting your head. Stretch your chin towards your chest. Get to the maximum point possible for you and return to the starting position.

2. Side plank - 2 sets, 30 seconds on each side.

Lie on your side, rest on your elbow. Then lift your body so that you get an absolutely straight line without sagging and bulging parts. In this case, you should not feel pain, only tension. The exercise should be done on each hand in turn.

3. Twisting - 2 sets, 10 reps.

Lie on the floor with your knees slightly bent. Raise the body slowly andstart twisting first in one direction, then in the other. Try to touch your elbow to the opposite knee. At the bottom, do not lie completely on your back. Stay two centimeters off the floor. Keep behind your head.

4. Boat - 2 sets, 10 reps.

Lying on your stomach, raise your chest and extended legs as high as you can. Hands at this time lie along the body. Then stretch your arms forward and maintain this position for five deep breaths. Return your hands behind your back, grab your ankles and try to swing back and forth a little.

Buttocks and hips pumping unit

1. Pelvic Raises - 2 sets, 10 reps.

Lie on your back, bend your knees, and place your hands along your body, palms down. As you exhale, lift your hips up to the maximum possible point. At this point, you need to lock in for a few seconds. At the same time, your back should remain straight. As you inhale, slowly return to the starting position.

2. Swing your legs back - 2 sets, 20 reps per leg.

Get on your knees and rest your forearms on the floor. The back is straight, slightly arched at the lower back, look forward. Next, take a breath and take one leg back, fixing it at the top point for a few seconds. As you exhale, return to the starting position.

3. Hip adduction - 2 sets, 20 reps per leg.

Lie on your right side, rest your right hand on the floor, and put 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 your right leg towards you and lift to the maximum possible point. Then return your leg to its original position.

4. Squats - 3 sets, 15 reps.

Stand straight with feet shoulder-width apart, arms extended forward. Start squatting slowly. Lower your buttocks as if there is a chair behind you that you can sit on, that is, to a level where your hips are parallel to the floor. Now rise slowly, controlling each movement.

Arm tightening block

1. Single-leg push-ups - 2 sets, 10 reps.

Get on your knees. Get into a prone position with your hands under your upper chest. The distance between the palms should be slightly more than shoulder width apart. From the bottom point, start lifting your body, leaning on your hands and knees, but at the same time keep your leg in weight and pull it up. The abs and buttocks are tense. If it's difficult, you can do push-ups on bent knees.

2. Rock Climber - 2 sets, 10 reps.

Make a plank. 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 to your chest. Put your toe on the floor, then return your leg to its original position. Repeat with the other leg.

How to lose weight in a month? Instructions for use

Accent the plank. Pumping abs for summer

We will tell you how to achieve the perfect figure, leaving only one exercise in your workout.

Stretching block

1. Butterfly - 3 sets, 10 reps.

Sit on the floor with your knees bent and one foot against the other. Spread your knees to the sides and place your palms on them. Pressing gently 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 sets, 30 seconds on each side.

Sit on the mat, extend your right leg in front of you, and bend your left leg at the knee and throw behind the right. Then turn your torso to the left and rest your right elbow on the knee of your left leg. Hold this position for a few seconds.

3. Cat - 2 sets, 10 reps.

Get on all fours, slouch with all your might. Maintain this pose for 15 seconds. Then arch your back and look up. Hold this position for 15 seconds.

4. Rolls on your back - at least 15 times.

Lying on your back and bending your legs, try to reach your knees with your chin, and with your knees - to your chin. Sway with your arms around your legs.

How to lose weight in a month? Instructions for use

Photo: istockphoto.com

Second and the third week

Press pumping block

Classic Torso Raises 3 sets, 30 reps
Side bar 3 sets, 60 seconds per side
Curls 3 sets, 20 reps
Boat 3 sets, 20 reps

Block for pumping buttocks and hips

Pelvic Raises 4 sets, 20 reps
Swing your legs back 3 sets, 30 reps per leg
Hip Adduction 3 sets, 30 reps per leg
Squats 3 sets, 30 reps

Arm tightening block

Single Leg Push-ups 3 sets, 10 reps
Rock Climber 3 sets, 10 reps

Stretching block

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

Week 4

Press pumping block

Classic Torso Raises 4 sets, 30 reps
Side bar 4 sets, 90 seconds per side
Curls 4 sets, 20 reps
Boat 4 sets, 20 reps

Block for pumping buttocks and hips

Pelvic Raises 4 sets, 30 reps
Swing your legs back 4 sets, 30 reps per leg
Hip Adduction 4 sets, 30 reps per leg
Squats 4 sets, 35 reps

Arm tightening block

Push-ups on one leg 4 sets, 10 reps
Rock Climber 4 sets, 10 reps

Stretching block

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

Monthly Diet

Try not to be distracted while eating. Turn off the TV, put your book and phone aside. This will help you consciously get satiated faster. To avoid overeating, try to keep yourself busy. Try to be active, hang out with friends, do what you love.

How to lose weight in a month? Instructions for use

Photo: istockphoto.com

There are also certain rules that must be followed.

1. Get rid of the salt. It retains water in the body, which is worse for you.

2. Try not to use store sauces. They are high in calories, full of artificial additives, so you should make your own sauces.

3. Drink green tea, fruit and vegetable juices. Do not overuse coffee, commercial juices and tea with sugar. Also, do not drink alcohol, it is high in calories and helps to whet your appetite.

Here are some sample dietary options that you can use in your personalized meal plan.

Breakfast First snack Lunch Second snack Dinner
Oatmeal and some dried fruit, low-fat milk and fruit. Fruits or crackers with feta cheese. Chicken and vegetable soup. Chopped tomatoes, cucumbers, bell peppers, onions and lettuce with olive oil. One glass of curdled milk (2.5% fat) and two cereal loaves. Baked bell pepper stuffed with brown rice and minced beef. Cherry tomatoes with soft cheese and some herbs.
Vegetable salad with olive oil. Hot whole wheat sandwich. Low fat cottage cheese, fresh or frozen berries. Broccoli baked with cod. Fresh lettuce. Oatmeal cookies, green tea. Fish fillet with vegetables. Natural yogurt.
Kashand from oatmeal with a spoonful of raisins. One glass of kefir (1% fat) and two grain breads. Boiled, stewed or baked skinless chicken breast with boiled rice. Light vegetable salad. Natural yogurt (1.5% fat), diet bread. Grilled or braised lean fish. Herbs salad dressed with lemon juice.
Boiled buckwheat with a tablespoon of vegetable oil. One apple, low fat cottage cheese. Veal with steamed potatoes. Tomato and feta cheese salad. Low fat cottage cheese with honey. Salmon with rice garnish. Tomato slicing.
Scrambled eggs, large tomato, cheese and black bread sandwich. Fruits or crackers with feta cheese. Vegetarian soup with a slice of second-rate bread. Vegetable salad with olive oil. Low-calorie yogurt, some oatmeal cookies. Two-protein omelet with low-fat milk, tomato and green onions.
Low fat cottage cheese mixed with parsley, radish and herbs. Low-fat cheese and dietetic breads. Grilled lean fish and boiled potatoes. Green salad dressed with lemon juice. Boiled egg, tomato. Casserole with cheese, lean veal and vegetables. Sandwich made from second grade bread and pink salmon.
Buckwheat with boiled chicken, lettuce. One boiled egg and a glass of vegetable juice. Stewed liver with buckwheat garnish. Vegetable slicing. Kefir with black bread. Stewed or baked veal. Fresh cabbage salad.

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

We Tried Intermittent Fasting For A Month | TODAY

Previous Post Vitamin Boom: 6 Unusual Supplement Options
Next Post Diet myths. Why doesn't the “eat less” principle help you?