How to make a fitness program to lose weight at home

Training

If you have the desire and the possibility, you can go to the gym or train at home. The important thing is to respect the fundamental principles.

The optimal training frequency is 3-4 times a week. It is necessary to alternate aerobic and anaerobic activities.

The training program should be built as follows: 1-2 times a week cardio and several times a week strength.

You can use the equipment or you can do without it.

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The weight loss program must include exercises for all muscle groups.

Before exercise, you need to do a warm-up. It will be enough to walk on the spot, wave your arms and legs, circular movements of the pelvis, jump on the spot.

A set of basic exercises:

• Raise your arms: both arms apart, raise, spread again and lower. Do this 20 times.
• Lean forward, left and right. Do 20 times on each side.
• Swing your legs forward, backward and sideways 15-20 times each.
• Perform squats at right angles with your knees. You can increase the load and perform jumps when returning to the starting position 15 times.
• Raise your legs straight while lying on your back. Slowly raise and lower your legs. Do this 15 times.
• Pelvic raises: lying on the floor, bend your knees, stretch your arms along your body and lift your pelvis, holding this position for ten seconds. Perform two approaches, 10 times each.
• Boat: Lie on your stomach, stretch your arms forward, lift your arms and legs off the floor and hold this position for 8-10 seconds. Do this 10 times.
• Knee bends: Perform 8-10 times.

After the set of exercises, you should do a warm-up. You can do breathing exercises, walking on the spot.

Adequate nutrition

Losing weight is impossible without proper nutrition. That’s why it’s worth adapting your menu.

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The diet should include lean meat and fish, low-fat dairy products, lots of vegetables, fruits, herbs, berries, cereals.

Breakfast should be dense, it is worth choosing foods based on cottage cheese, eggs, cereals. For lunch, first courses are suitable, but also meat (fish) and vegetables. Dinner is light and nutritious.

It is worth choosing fish, cottage cheese and vegetables. Snacks are healthy and light: vegetables, fruit, berries, smoothies, cottage cheese, yogurt, nuts, dried fruit.

There should be a lot of fresh vegetables on the menu. Cucumbers, celery, squash, peppers and tomatoes are great choices. You can prepare salads, smoothies and snacks.

The heat treatment must be gentle. You can boil, boil and bake. Portions should be small.

It is important to drink plenty of clean water. You should take it with you. when you train. You can add a slice of lemon to the water to improve the taste. In addition, you can drink compotes, unsweetened teas and freshly squeezed juices.

Example menu:

• Breakfast: banana smoothie, oat flakes, milk and cinnamon;
• Snack: sandwich with boiled meat, tomatoes and salad, green tea;
• Lunch: pumpkin puree soup, baked fish, cabbage and pepper salad, slice of bread, cranberry juice;
• Afternoon snack: ricotta with blueberries;
• Dinner: vegetable stew, kefir.

How to lose weight correctly? Prepare a detailed fitness program, adjust your diet and give yourself a long time.

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