How to lose weight by 5-10 kg: training and nutrition programs for sustainable results

What are the advantages of the program

The program is designed for 5 months and includes not only training, but also a diet deficient in calories. If you comply with all the regulations in the past month you fold from 1.5 to 2.5 kg. it ideal speed: You do not harm your health and lose only fat, not water and muscle. So, from the extra kilos you get rid of completely.

Layfhaker does not recommend throwing program after the desired weight. You can gradually return to their previous caloric intake, but continue to eat right and exercise. This will help you maintain weight.

Who will approach this program for weight loss workouts

1. People with no problems with the joints and the spine, heart and blood vessels.
2. People with little extra weight. This means that your body mass index within the normal range, but you do not like your appearance and want to lose up to 10 kg.

Body mass index is calculated by the following formula:

body weight / rost². Mass should be in kilograms and height - in meters. The resulting number searched in the tableBody mass index - BMI:

What is included in the program

There are many ways to get rid of body fat. Layfhaker selected workout mixed, which include:

1. Run. This is a wonderful way to spend more calories.
2. Strength training with own weight. They will help you strengthen and increase muscle. The more muscle, the more calories you need to maintain them. In addition, strength training increases testosteroneAnd this hormone helps to burn fat reserves.
3. interval training - exercises performed one after the other with little or no rest. When the body adapt to stress and cease to lose fat, interval training will encourage progress. Also you can use them on days when there is no time for cardio and strength.

How to exercise to lose weight by 5-10 kg

You will engage in four days a week. On Wednesday, try to walk more and spend time actively. Over the weekend, you need to spend 30 to 90 minutes by walking.

The training program for weight loss: 1 month

Running under the scheme 30/30

This scheme will help you to get used to running without much discomfort. Training will take 30 minutes, and run non-stop should be at least 30 seconds.

Here is a diagram, in which you will train:

• Warm-up - 10 minutes walk.
• 15 minutes interlace jogging (approximately 8 km / h) and pitch: 30 seconds of running, walking before recovery. Go until you feel the strength to escape the next 30 seconds. If you can run for longer than 30 seconds, do it.
• Hitch - 5 minutes walk.

How to start to run: a complete guide for beginners →

Strength training: nGödel 1-2

• Twisting the press - 3 sets of 15 reps.
• Ups of hands and legs - 3 sets of 16 reps.
• Push-ups from the support - 3 sets of 20 repetitions.
• Reverse push-ups - 3 sets of 10 repetitions.
• squats - 3 sets of 15 reps.
• Gluteal bridge - 3 sets of 15 reps.

Twisting the press

Off the floor only to the shoulders and shoulder blades, lower back remains stationary throughout the exercise. Palm clean behind your head, elbows dissolve in hand.

Ups of hands and feet

Alternately lift the opposite arm and leg.

Push-ups from the support

This exercise will help prepare muscles to the classic push-ups. During push elbows are at an angle of 45 degrees or less, the shoulders are omitted, and press buttocks stretched, and the body is a straight line.

As in the past month to learn how to do push-ups 50 times →

reverse push-ups

Turn your back to the static support, put hands on her fingers to her and follow ups. Try to fall as long as the shoulders are parallel to the floor.

squats

Try to squat deep, but keep your back straight, do not take your heels off the floor, raise your knees. Socks stop expand by 45 degrees.

gluteal bridge

Lift the hips due to stress of the gluteal muscles.

Strength training: nGödel 3-4

• Twisting the press - 3 sets of 20 repetitions.
• Superman - 3 sets of 10 repetitions.
• Push-ups with the knees - 3 sets of 15 reps.
• Reverse push-ups - 3 sets of 15 reps.
• Squats - 3 sets of 20 repetitions.
• Gluteal bridge - 3 sets of 20 repetitions.

Superman

Lie on the floor on your stomach at the same time lift the arms and legs straight. Hold in position for 1-2 seconds and then descend and repeat.

Push-ups with knees

You can be wrung out with two laps or try a more complicated version - with one. Straighten the other leg or drop to the floor until the end of the exercise. At the lowest point touch-feeding floor.

The training program for weight loss: 2 month

Run

• 10 minutes walk away.
• 15 minutes of running, as far as possible without interruption.
• 5 minutes walk away.

A simple exercise that will help you to run properly →

Strength training: 1-2 weeks

• The folds at the press - 3 sets of 20 repetitions.
• Superman - 3 sets of 15 reps.
• Push-ups - 3 sets of 20 reps: 3 classic + 17 laps.
• Reverse push-ups with straight legs - 3 sets of 10 repetitions.
• Squats - 3 sets of 25 repetitions.
• Ups of the pelvis on one leg - 3 sets of 10 repetitions.

The folds at the press

Knees bend at right angles, hands holding his head, be careful not to reduce the elbow.

Do not fix the foot, thrusting them under a cabinet or sofa, if the abdominal muscles are not strong enough, the fixation of the spine can cause harm.

The classic push-ups

Place the wrists under your shoulders, tighten your abs and buttocks, do not bend your knees. At the lowest point touch the floor chest and hips.

Push-ups a month for 100 times a day. That's what happens to your body after →

Reverse push-ups with straight legs

Try to fall as long as the shoulders are parallel to the floor. But not below, otherwise you run the risk of injury to earn.

Ups of the pelvis on one leg

Lie on the floor on your back, bend one leg at the knee and place the heel, the other straight. Raise and lower hips, feeling the strain gluteal muscles. Then change legs.

Strength training: 3-4 weeks

• The folds at the press - 3 sets of 25 repetitions.
• Superman - 3 sets of 20 repetitions.
• Push-ups - 3 sets of 20 reps: 5 classic + 15 laps.
• Reverse push-ups with straight legs - 3 sets of 15 reps.
• Attacks on the spot - 3 sets of 10 repetitions for each leg.
• Ups of the pelvis on one leg - 3 sets of 15 reps.

Attacks on the spot

The angle of the knee-standing front legs should be 90 degrees. Keep your back straight. Make sure the knee does not go over the sock.

How do lunges safe for lap →

The training program for weight loss: 3 month

Run

This month, every week you will run the 400 meters longer than the previous one. Run in the comfort of your own pace, but do not stop until the end of the race.

• Week 1 - 2,4 km running.
• Week 2 - 2.8 km run.
• Week 3 - 3.2 km run.
• Week 4 - 3.6 km run.

Before running make sure to warm up:

• 5 minutes of brisk walking.
• Articular warm-up and dynamic stretching, like in the video below.

After a workout, do the cool down:

• 5 minutes walk away.
• Static stretching legs. Choose from this article one stretching exercise for the buttocks, thighs (front, rear, outer and inner surfaces) of the calf muscles. Hold each position from 30 seconds to 2 minutes.

Power training: 1-2 weeks

1. The folds at the press - 3 sets of 30 repetitions.
2. Superman - 3 sets of 20 repetitions.
3. The classic push-ups - 3 sets of 7 reps.
4. Reverse push-ups with your feet on the dais - 3 sets of 10 repetitions.
5. Squats with Boost - 3 sets of 15 reps.
6. Ups of the pelvis with his feet on the dais - 3 sets of 10 repetitions.

Reverse push-ups with your feet on the platform

Try to go down to his shoulders parallel to the floor, but not below.

Squats with jumping out

Squat until thighs become parallel to the floor, or slightly below, and then jump out. Do not necessarily jump high. The main thing is that the foot is completely off the floor.

Common errors when performing sit-ups and how to fix them →

Ups of the pelvis with the feet on the dais

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

Strength training: 3-4 weeks

• The folds at the press - 3 sets of 30 repetitions.
• Superman - 3 sets of 20 repetitions.
• The classic push-ups - 3 sets of 10 repetitions.
• Reverse push-ups with your feet on the dais - 3 sets of 15 reps.
• Zashagivaniya on the rise - 3 sets of 10 repetitions for each leg.
• Ups of the pelvis with the feet on the dais - 3 sets of 15 reps.

Zashagivaniya on the rise

During zashagivaniya deployed knee slightly to the side, it should not be wrapped inside. Do not rest your hands on the leg when climbing upstairs completely straight.

The training program for weight loss: 4 month

Run

This month, you will learn new distance. Like last time, every week is added for 400 meters. Warm up and cool down are the same.

• Week 1 - 4 km.
• Week 2 - 4.4 km.
• Week 3 - 4,8 km.
• Week 4 - 5 km.

Strength training: 1-2 weeks

• V-folds at the press - 3 sets of 15 reps.
• Superman - 3 sets of 20 repetitions.
• The classic push-ups - 3 sets of 12 repetitions.
• Reverse push-ups with your feet on the dais - 3 sets of 15 reps.
• Split squats on one leg - 3 sets of 15 repetitions for each leg.
• Ups with pelvic support under the shoulders - 3 sets of 10 repetitions for each leg.

V-fold

Lie on the floor on your back, stretch your arms above your head, straighten your legs. Raise your torso and legs and touch your fingers to stop. Return to starting position and repeat.

Split squats on one leg

During squats slightly deploy the knee of the supporting leg outward.

Ups with pelvic support under shoulders

Lean shoulders on a solid surface, free leg hold on weight throughout the exercise. Straining his gluteus muscles, try to raise the hips as high as possible.

Strength training: 3-4 weeks

• V-folds at the press - 3 sets of 15 reps.
• Superman - 3 sets of 20 repetitions.
• The classic push-ups c lifting legs - 3 sets of 10 repetitions.
• Reverse push-ups with your feet on the dais - 3 sets of 17 repetitions.
• Jumping on the hill - 3 sets of 20 repetitions.
• Ups with pelvic support under the shoulders - 3 sets of 15 repetitions for each leg.

The classic push-ups c lifting legs

Wring out the full range, to touch breasts floor. Lift the leg as high as possible - so you maximize zadeystvuete glutes. Alternate legs.

Jumping on the hill

Find a stable elevation: stable chair, a bench in the park. Check that around to the fall did not stumble on any sharp or hard objects. Fully rectifies the top, if the high chair or dresser.

interval training

Alternate the two workouts. For example, first spend only on Tuesdays, the second - only on Thursdays.

Do the exercise for 20 seconds, followed by 40 seconds rest. Since the beginning of the next minute follow a new exercise on the list.

Make two circles. Between the circles you can relax, but not more than 1 minute.

The first training session

Jumping Jacks

frog jumping

Jumps on the spot

Lowering elbows at the bar

jumping lunges

second training

burpee

Sumo Squats with the rise of the knee to the elbow

Jumping "Feet together - legs apart" in the emphasis lying

Squats with jumping out

Dips yield a side bar

What happens to you if you'll do the bar every day →

The training program for weight loss: 5 month

Run

Each training session runs for 5 km in the comfort of your own pace. Warm up and cool down are the same as last month.

If you still have the strength and the desire to increase the distance - please. Just not add large quantities at once: 400 meters will be enough.

Power training: 1-2 weeks

• V-folds at the press - 3 sets of 20 repetitions.
• Superman - 3 sets of 20 repetitions.
• Push-ups - 3 sets of 15 reps.
• Squats with Boost - 3 sets of 20 repetitions.
• Reverse push-ups with your feet on the dais - 3 sets of 17 repetitions.
• Static squat against the wall - 3 sets of 30 seconds.
• Ups of the pelvis with one foot on the dais - 3 sets of 10 repetitions for each leg.

Static squat against the wall

Squat until thighs parallel to the floor and hold the position of a given time.

Ups of the pelvis with one foot on the platform

Lift the hips as high as possible.

Power training: 3-4 weeks

1. V-folds at the press - 3 sets of 20 repetitions.
2. Superman - 3 sets of 20 repetitions.
3. Push-ups - 3 sets of 15 reps.
4. Reverse push-ups with your feet on the dais - 3 sets of 20 repetitions.
5. Guns, drawing on the wall - 3 sets of 10 repetitions for each leg.
6. Ups of the pelvis with one foot on the dais - 3 sets of 12 repetitions for each leg.

Guns, drawing on the wall

Sit down on one leg, do not wrap the knee inward. Use a wall or rack mounts.

interval training

Alternate interval training, as in the past month. In this month of training performed in EMOM (Every Minute on the Minute) format: Do each exercise of the minute, and the rest a minute of rest.

The first training EMOM - 10 minutes

• Burpee - 20 times.
• Jumping rope - 50 times.

Since the beginning of the first minute you do 20 burpee remaining minutes of rest time. Since the second 50 minutes doing jumping rope, the residue relaxing time. If you do not fit in a moment, without a rest, it goes to the next exercise.

So, in 10 minutes you will do 5 sets of 5 jumps burpee and approaches.

Why you should include jumping rope into their training →

Second Training EMOM - 10 minutes

Burpee to jump on the hill - 10 times.

Plank - 30 seconds.

How to eat to lose weight by 5-10 kg

5 major food rules

1. Consume 2 g protein per kilogram of body weight per day. Protein will help to reduce hunger and maintain muscle mass during weight loss. here grocery listRich in protein.
2. Limit or eliminate sugar and sweets, white bread and pastries.
3. Eat more fiber from vegetables and fruits, whole grains.
4. Drink a glass of water 30 minutes before eating.
5. Reduce caloric intake.

counting calories

Calorie deficit you will not be able to lose weight quickly, even fully completing the training program. To start with, calculate your calories based on weight, height and age.

How to calculate the daily rate of calories to lose weight and do not hurt yourself →

In the first month, subtract from the resulting norm of 400 calories, if you have no contraindications for health reasons.

But remember, you should consume at least 1200 calories a day. The lack of micronutrients can harm health.

Each month the return in the diet of 50 kcal. For example, if your daily rate - 1800 kcal, in the first month you will consume 1400 calories, the second - 1450 kcal, in the third - 1500 kcal, in the fourth - 1550, and the fifth - 1600.

End of the program it is desirable to follow the same scheme: add 50-100 calories a month until you reach your calories with a new weight.

6 services and applications to counting calories →

How to calculate calorie sophisticated dishes →

If you know in advance that will not last long, 6 follow rules of weight loss without counting calories. This will slow down the progress, but still provide the results, in contrast to the total absence of a diet.

How to lose weight and maintain weight without counting calories →

What else to read about weight loss

How to lose weight the past month: operating manual →

How to lose weight in a week and live →

How to lose weight 18 kg for six months with the help of counting calories: personal experience →

8 best exercises for weight loss →

Top 5 mistakes in the diet that are preventing you to lose weight →

How to lose weight: the best advice Layfhakera →