Slimming 10 kg per month effective diet and exercises

Nutrition under the title "lose weight 10 kg per month," involves the use of certain menus and some effective training programs. Only such an integrated approach helps to reduce really weight, for a short period of time. Diet for a month can be different – the right diet or more rigorous methods. Vary and training programs depending on the instruction at home or in the gym. Exact 10 kg per month slimming described.

lose weight 10 kg exercises

How to lose 10 kg per month

Indisputable fact is the claim that opportunities, like the throw of 10 kg per month, are not safe for the health. For this reason, it is important to listen to the advice of experts, including nutritionists and Fitness trainers. In General, on the subject of lose weight in a month for any number of kilograms need to be addressed comprehensively, check your diet and the inclusion of this in the days of physical strain. The possibilities are diverse – from proper nutrition to a Mono-diet to limit the calories. Exercises to lose weight varieties depending on the area you want to work with.

Diet

The easiest way just parts products on forbidden and allowed. Feed according to this principle, every 4 weeks to train and at least a couple of times per week you will easily lose weight. The list of prohibited products include:

  • Lard and other fatty foods;
  • Alcohol;
  • Salt;
  • Sugar and all sugar-containing products;
  • Spices;
  • Sauces, Mayonnaise, Ketchup;
  • fried and smoked dishes;
  • Lemonade;
  • Chips;
  • Pre-Packaged Juices;
  • fat meat;
  • Flour-based products.

To lose only by these products, you will already begin weight. Replace need healthy food, including:

  • fresh, steamed, boiled or baked vegetables, except potatoes;
  • low-fat milk and milk products;
  • poached eggs;
  • lean meat and fish;
  • Grits;
  • Whole-grain bread;
  • unsweetened fruit.

On the basis of these two lists, you can lose weight, and more months without a certain diet. But there are also special techniques, and also to eliminate excess weight. Good results for the month, you will get the help:

  1. Diet Bormenthal. Restrict a calorific value of up to 900-1500 calories. The most important rule is the lack of Hunger, and to eat the power too much. Not totally favorite products excluded – you can get up to 20% of the ration.
  2. Of the Japanese diet. The base is the consumption of proteins. It can take from 7 to 14 days. The basis of the diet foods that quickly satisfy Hunger, such as fish, meat, eggs, olive oil, fruit, vegetables and cereals.

Exercises for losing weight

Depending on the specific purpose you can pick up to diet strength training or endurance training, i.e. Cardio. The last is more effective in terms of burning fat and reduction. Makes the same exercise the skin to lose elasticity, which is especially important in a fast weight loss per month. In any case, you are not allowed to drive violent Sport, if the load is limited to a simple raising of the standard were on the stairs. The first should be easy, warm-up, long walks, and then try the 15-minute Workouts. Then, the load gradually increase.

lose weight of 10 kg

Without Diet

Can lose weight not only through diet, but also a few simple rules. The first of these is a reduction in the calorie intake. It can be anything, the main thing is that it was a daily energy deficit. He is to spend more calories than consume. As a result, the body of removing him, the missing energy from its reserves. Apart from the calories it is important to have a set of simple rules:

  • diet reduce up to 1500-2000 kcal, and the size of the portion - up to 200-250 G;
  • You eat 4-5 times a day, respecting the intervals between meals 3-4 hours;
  • stop snacking watching TV or in front of the Computer;
  • not food limit after 6 hours – really late dinner for 3-4 hours to eat before bedtime;
  • replace all simple carbohydrates complex, i.e., not to eat sweets and porridge;
  • daily fresh fruit and vegetables in the diet;
  • Cook by steaming, boiling, roasting, or steaming;
  • not to completely give up your favorite treats, but just eat them in small quantities and preferably in the first half of the day;
  • you use the right spices, such as ginger, cinnamon, Paprika, turmeric, and mustard.
lose 10 kg diet

The right nutrition minus 10 kg per month

The above-mentioned rules fit, and for such a kind of diet, as proper nutrition. Although this technique more often, even as a life style, because its principles to keep time can. The basis of a balanced diet people with the necessary amount of protein and carbohydrates. Diet does not exclude and sweets, but you need to be useful, for example, Marshmallows, cheese cake, jam, or normal Curd casserole. Main dishes proper diet is also useful and no less delicious. Detailed menu, you can continue to study.

Menu

The main principle of the diet in the Form of the right diet is the obligatory Breakfast. His absence, and makes you overeat in the evening. In the morning you can eat and something sweet. The lunch should contain a serving of carbohydrates and proteins, and the dinner only protein. Example menu under the light of these principles, you can do so:

  • Breakfast – rice with a slice of bread, a small piece of fruit, green salad and tea with lemon;
  • Snack – yogurt, serving of cottage cheese, fruit;
  • Lunch – lean fish with vegetables and salad, 2 slices of Toast, mineral water without Gas;
  • Afternoon snack – a handful of nuts or dried fruit;
  • Dinner steamed vegetables with chips for a few, slice of bread, water, or tea with lemon.

Effective diet for weight loss of 10 kg

Although the proper diet and gives good results, but many choose a diet from the category of "slimming 10 kg per month". Here are some effective methods. The hard variant – Express-diets, the restriction of the diet to one or two products. Lose weight you achieved more due to water loss. Good reviews enjoys Protein diet, which can quickly lose weight, because protein is a natural incinerator is fat. Excellent results it has vegan technology, with restriction in the diet of meat and the prevalence of plant food.

Mono-Diet

To belong to the category of highly efficient diets Kefir. Lose weight in a month, but only 10 days. One of them is a discharge must not, if the day to eat it all, but to drink only water. The basis of the remaining days is yogurt with a fat content of at most 2.5%. Every day a certain type of product is added:

  • 1 – 400 G low-fat cottage cheese;
  • 2 – 500 G cooked chicken meat;
  • 3 – 500 G Of Fruits;
  • 4 – 500 G of fresh vegetables;
  • 5 – fasting day;
  • 6-10 days – a day a the rations of the first 4 days.
losing 10 kg of food

Vegetarian

Its main difference is the lack of meat. Among the forbidden foods, coffee, alcohol and aromatic substances in the Form of pepper. Menu of the day here, consist of the following foods and dishes:

  • boiled flour or rice;
  • Oatmeal on the water;
  • steamed or grilled or steamed vegetables;
  • Rye bread;
  • poached eggs;
  • Olive oil;
  • Mushrooms;
  • low-fat yogurt, milk and cottage cheese;
  • unsweetened fruit.

Protein

Another good variant is the Protein diet. In addition, it is the muscles helps in the tone. The basic principle consists in the almost complete restriction of carbohydrates. Replace protein. You combine this diet with an physical exertion in the course of the month. This will help make the Relief of the body. Example menu for a month:

  • Breakfast – milk, or other milk drink;
  • Snack – 150 G Rice Grain;
  • Lunch – lean meat with cut vegetables or a bowl of soup for low-fat broth;
  • Mid-morning snack – cottage cheese with natural yogurt;
  • Dinner – 2 boiled eggs, a serving of fish;
  • before bedtime – a Cup of freshly-squeezed oranges or apples juicing.

Weight loss Plan 10 kg

In addition to the compilation of the diet Plan for a period of one month for effective weight loss to develop, recommend and Training. It will depend on whether you are at home or visit the gym. If you schedule a monthly women focus on Cardio to burn the along with a diet helps fat more efficiently. Also men are more likely to be a serious force loads, which will help build muscles. The choice of exercises must take into account their complexity, especially if you are an aspiring athlete.

Home

Even at home you can do effectively, if it weights only a few short-and-weighting. The beginning of a workout is a workout, for example Cardio, or several of the simplest exercises – squats and pushups. At the end of the lesson a series of exercises in the Form of Stretching for the correct formation of the muscles is recommended. The main complex of the following exercises in 3 sets of 8-10 reps:

  • Failure steps, you can use dumbbells;
  • Rotation;
  • Pushups;
  • Bracket for 30-60 seconds;
  • Squats, including plie;
  • the rise of the pelvis in the supine position;
  • the rise of the legs;
  • "Scissors" or "Bicycle".
lose weight 10 kg in the gym

In the gym

The principles of the compilation of the training for teaching in the gym remain the same. As a Cardio-load on the treadmill, a home trainer, an Ellipsoid is recommended. Basic training program can be as follows:

  • Bench press;
  • the branch dumbbell in the prone position;
  • Squats with barbell on the shoulders;
  • Leg extension in the Simulator;
  • Junction hands with dumbbells standing;
  • uplifting on socks in the Simulator;
  • Rotation;
  • hyperextension.

Adipem ardens Training minus 10 kg per month

More powerful in terms of fat burning to interval and circuit training. They are characterized by a higher intensity. Specifically, interval training is a change within 4 minutes, a complex of 20 seconds of physical exertion and 10 seconds of rest. For such activities, you can zone in any of the exercises depending on the problem. Suitable for squats, lunges, pushups, twisting to the press, etc. circle of same exercise shaped is in the continuous performance of a series of exercises, for example:

  • Squats;
  • Pushups;
  • jumping "starfish";
  • each exercise for the abdominal muscles;
  • Mahi Feet;
  • Lunges;
  • exercise "Bicycle".