As a weight-loss of between 5 and 10 kg: training and nutrition program for the sustainability of the results of

The program has a duration of 5 months and includes not only the training, but a diet with a calorie deficit. If you comply with all the prescriptions per month, you withdraw from 1.5 to 2.5 kg, it Is ideal for the speed: you do not hurt your health, and lose only fat and not water and muscle. So, the extra pounds that permanently get rid.

Layfhaker not advised to launch the program after reaching the desired weight. Little by little you can return to the previous caloric density of the diet, but continue eating well and exercising. This will help you keep the weight off.

Who will approach this training program for weight loss

1. People without problems with the joints and the spine, the heart and the vessels.
2. People with a little overweight. This means that your body mass index is within the norm, but you do not like their appearance and want to restore up to 10 kg

That is included in the program

There are many ways of forcing the body to get rid of the fat. Layfhaker chose mixed training, which include:

1. Run. It is a excellent way to expend more calories.
2. Strength training with your own weight. They will help you to strengthen and increase the muscle. The more muscle, the more calories you need to maintain. In addition, the weight training increase testosterone and the hormone helps to burn the reserves of fat.
3. Interval training — exercises that are executed one after the other, with a small break or without him. When the body will adapt to the loads and to stop to lose fat, interval training to encourage progress. You can also use it on days when there is no time on cardio and motor.

The training program for weight loss: 1 month

Run by the scheme of 30/30

This scheme will help you to get used to the race without much trouble. The 30-minute workout, and run non-stop should be no less than 30 seconds.

Here is the scheme, which will train:

• Warming 10-minute walk away.
• 15 minutes of rotation of the run (about 8 km/h) and step: 30 seconds to run, walk up to the restoration. Go, to not feel in himself the strength to escape the next 30 seconds. If you can run more than 30 seconds, do it.
• A pull of 5 minutes walk.

Strength training: 1-2 weeks

• Torsion in the wheel of press of 3 sets of 15 repetitions.
• The elevations of the hands and feet — 3 approach to 16 repetitions.
• Bending the support arms — 3 sets of 20 repetitions.
• The returns of pushups — 3 sets of 10 repetitions.
• Squats — 3 sets of 15 repetitions.
• Gluteus bridge 3 sets of 15 repetitions.

Torque at the press conference

Separated from the soil only the shoulders and shoulder blades, spine remains fixed throughout the exercise. The palm of the hand to remove the head, separating the elbows to the sides.

The elevations of the hands and feet

Alternately lift opposite arm and leg.

Pushups support

This exercise helps prepare the muscles for a classic push-UPS from the floor. During the bending the elbows are at an angle of 45 degrees or less, are ignored, the shoulders, abdominals, and buttocks tense, and the body is in a straight line.

The returns of pushups

Give back to the static to the tray, place the hands on it with your fingers to yourself and perform pushups. Try lowering until your shoulders are not parallel to the floor.

Squat

Try to get deep, but keep your back straight, do not separate the heel from the floor, raising your knees. Socks stop, expand to 45 degrees.

Gluteus bridge

Lift the pelvis through the tension of the muscles of the buttocks.

Strength training: 3-4 weeks

• Torque on the wheel press for 3 sets of 20 repetitions.
• Superman — 3 sets of 10 repetitions.
• Pushups with the knees — 3 sets of 15 repetitions.
• The returns of pushups — 3 sets of 15 repetitions.
• Squats — 3 sets of 20 repetitions.
• Gluteus bridge — 3 sets of 20 repetitions.

Superman

Lie on the floor in the abdomen, at the same time raising the hands straight and the legs. Hold the posture for 1 or 2 seconds, and then iran, and then repeat the exercise.

Pushups with the knees

You can do "push ups" with the two knees, or try the most difficult one. The second foot correct and not fall to the ground until the end of the year. At the bottom touch the ground of breastfeeding.

The training program for weight loss: month 2

Run

• A 10-minute walk.
• 15 minutes of running, if possible without stops.
• A 5-minute walk.

Strength training: 1-2 weeks

• The folds in the wheel press 3 sets of 20 repetitions.
• Superman — 3 sets of 15 repetitions.
• Pushups — 3 sets of 20 reps: classic 3 + 17 with the knees.
• The returns of pushups with straight legs — 3 sets of 10 repetitions.
• Squats — 3 sets of 25 reps.
• The elevations of the pelvis on one leg — 3 sets of 10 repetitions.

The folds at the press conference

Bend the knees at a right angle, keep the palm of the hand behind the head, try to put your elbows.

Do not point your foot, pushing her under a cabinet or couch: if the muscles of the press is not strong enough, the fixing can cause damage to the vertebral column.

Classic pushups

Place the wrist under the shoulders, tighten the press and the buttocks, not to bend the knees. At the bottom touch the floor with the chest and the hips.

The returns of pushups with straight legs

Try lowering until your shoulders are not parallel to the floor. But not below, otherwise you run the risk of gaining an injury.

The elevations of the pelvis on one leg

Lie on the floor on his back, one leg bent at the knee and place the heel of the foot, another stretch. Lift and lower the pelvis, feeling how tense the gluteal muscles. Then change leg.

Strength training: 3-4 weeks

• The folds at the press conference — 3 of focus of 25 repetitions.
• Superman — 3 sets of 20 repetitions.
• Pushups — 3 sets of 20 reps: 5 classic + 15 with the knees.
• The returns of pushups with straight legs — 3 sets of 15 repetitions.
• Lunges — 3 sets of 10 repetitions for each leg.
• The elevations of the pelvis on one leg — 3 sets of 15 repetitions.

Lunges in place

The angle of the knee of the foot in front of the leg must be 90 degrees. Keep the back straight. Make sure that the knee does not exceed the socks.

The training program for weight loss: 3 month

Run

In this month, each week, you are going to run 400 metres more than in the previous. Run comfortable for you the pace, but don't stop until the end of the race.

• Week 1 — 2.4 kilometres of the race.
• Week 2 — 2.8 kilometers of the race.
• Week 3 — 3.2 kilometres of the race.
• Week 4 — 3.6 kilometers of the race.

Before the run, be sure to do warm-up exercises:

• 5 minutes walk to.
• Joint warm-up and dynamic stretching, as in the following video.

After training, follow Crispi:

• A 5-minute walk.
• Static stretches of the feet.

Strength training: 1-2 weeks

1. The folds at the press conference — 3 of approach of 30 repetitions.
2. Superman — 3 sets of 20 repetitions.
3. Classic pushups — 3 approach of 7 repetitions.
4. Returns the pushups with your feet on the elevation of the — 3 sets of 10 repetitions.
5. Squat with desulturam nil moror — 3 sets of 15 repetitions.
6. The elevations of the pelvis with the feet above the elevation of the — 3 sets of 10 repetitions.

Returns the pushups with your feet on the elevation of the

Try going down to the parallel of the shoulders with the ground, but not below.

Squat with desulturam nil moror

Bend until the hips will not be parallel to the floor or a little below, and then et salire. Not necessarily jump high. Important, to feet completely came off the ground.

The elevations of the pelvis with the feet above the elevation of the

Lift the pelvis as high as possible. The higher the support, the more difficult the exercise.

Strength training: 3-4 weeks

• The folds at the press conference — 3 of approach of 30 repetitions.
• Superman — 3 sets of 20 repetitions.
• Classic pushups — 3 sets of 10 repetitions.
• Returns the pushups with your feet on the lifting of 3 sets of 15 repetitions.
• Zashagivaniya in the exaltation of 3 sets of 10 repetitions for each leg.
• The elevations of the pelvis with the feet above the elevation of 3 sets of 15 repetitions.

Zashagivaniya in the exaltation

During zashagivaniya the knee slightly expanded on one side, you should not wrap in the interior. Do not rest the hands on the leg during the climb, at the top totally straight facite.

The training program for weight loss: month 4

Run

This month you will learn a new distance. As before, each week is added to the 400 metres. Warm-up and a pull remain the same.

• 1 week – 4 km
• Week 2 – 4.4 km
• Week 3 — 4.8 km
• Week 4 — 5 km

Strength training: 1-2 weeks

• V-folds in the wheel of press of 3 sets of 15 repetitions.
• Superman — 3 sets of 20 repetitions.
• Classic pushups — 3 sets of 12 repetitions.
• Returns the pushups with your feet on the lifting of 3 sets of 15 repetitions.
• Split-squat to single leg — 3 sets of 15 repetitions for each leg.
• The elevations of the pelvis with the support of the shoulders — 3 sets of 10 repetitions for each leg.

V-folds

Lie on the floor with your back, stretch your arms above the head, the legs stretched. Lift the body and legs and the touch of the fingers before stopping. Return to the starting position and repeat.

Split-squat to single-leg

During the squat slightly to deploy the knee of reference of the leg outward.

The elevations of the pelvis with the support of the shoulders

Take advantage of shoulders on a hard surface, free of leg press in the weight throughout the exercise. The tension, the buttocks, try to lift your pelvis as high as possible.

Strength training: 3-4 weeks

• V-folds in the wheel of press of 3 sets of 15 repetitions.
• Superman — 3 sets of 20 repetitions.
• Classic pushups c the rise of the foot — 3 sets of 10 repetitions.
• Returns the pushups with your feet on the elevation of the — 3 approach 17 repetitions.
• Phidippus the top of the hill — 3 sets of 20 repetitions.
• The elevations of the pelvis with the support of the shoulders — 3 sets of 15 repetitions for each leg.

Classic pushups c the lift of the feet

Exercise across the entire range, down to touch chest to the ground. Lift the leg as high as possible — so that as you use the glutes. Alternating the legs.

Phidippus on a hill

Look for stable of exaltation: constant out of the saddle, a bench in the park. Check out what's around, so that the drop does not contact with sharp or solid objects. Totally straight facite at the top, if the chair or piece of furniture high.

Interval training

Alternating the two workouts. For example, the first happens on Tuesday, the second only on Thursdays.

Do the exercise 20 seconds, then 40 seconds, relax. With the beginning of the next minute perform a new activity in the list.

Make two turns. Between the circles may rest, but not more than 1 minute.

The first training

• Jumping Jacks
• Frog jumps
• Jumps in place
• The drop in the elbows at the bar
• Panels lunges

The second training session

• Burpee
• Squat sumo with the elevation of the knee to the elbow
• Hops "with your Feet together — keep your feet apart" to stop lying
• Squat with desulturam nil moror

The training program for weight loss: month 5

Run

Each training run 5 km, with comfort for you pace. Warm-up and a pull, as in the past month.

If you are forces, and the desire to increase the distance — please. Only do not add immediately write: 400 metres be sufficient.

Strength training: 1-2 weeks

• V-folds in the press for 3 sets of 20 repetitions.
• Superman — 3 sets of 20 repetitions.
• Pushups — 3 sets of 15 repetitions.
• Squat with desulturam nil moror — 3 sets of 20 repetitions.
• Returns the pushups with your feet on the elevation of the — 3 approach 17 repetitions.
• Static squat next to the wall — 3 sets of 30 seconds.
• The elevations of the pelvis with one foot on the bench — 3 sets of 10 repetitions for each leg.

Static squat next to the wall

Sit up until your thighs parallel with the floor and maintain the position of the specified time.

The elevations of the pelvis with one foot on the stage

Lift the pelvis as high as possible.

Strength training: 3-4 weeks

1. V-folds in the press for 3 sets of 20 repetitions.
2. Superman — 3 sets of 20 repetitions.
3. Pushups — 3 sets of 15 repetitions.
4. Returns the pushups with your feet on the elevation of the — 3 sets of 20 repetitions.
5. Pistols, with the support of the wall — 3 sets of 10 repetitions for each leg.
6. The elevations of the pelvis with one foot on the bench — 3 sets of 12 repetitions for each leg.

Pistols, with the support of the wall

Sit on one of its legs, do not tighten the knee inward. Use the wall or on the support frame.

Interval training

Alternating interval training, as the last month. In this month of training is carried out in format EMOM (Every Minute on the Minute): do each exercise from the beginning of the minutes and the balance of minutes to rest.

The first workout EMOM — 10 minutes

• Burpee — 20 times.
• Jumping rope is 50 times.

From the beginning of the first minute perform 20 Burpee, the rest of the minute long rests. Since the beginning of the second minute for 50 jumps through the rope, the rest of the time resting. If you are not a day in a minute, without a break go to the next exercise.

It turns out, for 10 minutes you do 5 approaches Burpee and 5 approaches to the jumps.

The second training of the EMOM — 10 minutes

• Burpee with the jump at the top of the hill — 10 times.
• Planck — 30 seconds.

How to eat to lose weight of between 5 and 10 kg

The 5 rules of power

1. Consume 2 grams of protein per kilo of body weight per day. The protein helps to reduce the feeling of hunger and keeps the muscle mass in the process of weight loss.
2. Limit or eliminate completely the sugar and sweets, white bread and cakes.
3. Consume more fiber from fruits and vegetables, whole grain products.
4. Drink a glass of water 30 minutes before eating.
5. Reduce the caloric value of the diet.

The calorie counting

Without a calorie deficit that you will not be able to lose weight quickly, even in its entirety, complying with the training program. To start to calculate your margin of calories, depending on weight, growth and age.

In the first month subtract is processed, the rules of 400 kcal, if you do not have contraindications for your health.

But remember: you must consume at least 1 200 kcal per day. The lack of micronutrients can lead to risks for the health.

Each month is returned in the diet of 50 kcal. For example, if your daily rate — 1 800 kcal, in the first month, you are going to consume 1400 kcal, in the second — 1 450 kcal, in the third — 1 500 kcal, in the fourth to 1 550, and the fifth — of 1 600.

At the end of the program, it is desirable to follow the same scheme: a sum of between 50 and 100 kcal per month, until you reach your caloric intake with the new weight.

If you know in advance that the time did not resist, follow the 6 rules to lose weight without counting calories. This would delay the progress, but will provide results, unlike the total absence of diet.