How to lose weight 5-10 kg: the training program and nutrition program for sustainable results

The program is 5 months and includes not only Training, but also nutrition, with a lack of calories. If you meet all of the requirements for the month, you will have the relief of 1.5 to 2.5 kg. It is the ideal speed: they are harmful to health, and lose only the fat and not water and muscles. So, of the extra Kilos get rid of.

Layfhaker the program advises to reach the desired weight. You can eat gradually again to the same caloric intake, but remain healthy and do exercise. This will help you to support the weight.

For whom is this training program for weight loss is

For whom is this training program for weight loss is

  1. People without problems with joints and spine, heart and blood vessels.
  2. People with little overweight. This means that your Body Mass index is within the normal range, but they do not lose their appearance and want to, up to 10 kg.

What is in the program

There are many ways to rid the body of fat. Layfhaker chose blended Training, which include:

  1. Run. It is a nice way to spend more calories.
  2. Strength training with weight. They will help you to strengthen muscles and increase. The more muscle, the more calories you need to serve them. In addition, strength training increase testosterone, and this hormone helps to burn the reserves of fat.
  3. Interval Training exercises, one after the other with a small vacation or without him. When the body adapts to the stress and to stop to lose fat, interval training, progress will advance. Also, you can you. in the days when no time for Cardio and Power

The training program for weight loss: 1 month

Run according to the scheme 30/30

This scheme will help you to run to get used to it, without special complaints. The Training takes 30 minutes, and run without interruption should not be less than 30 seconds.

Here is the pattern for the train is:

  • Warm-up 10 minutes on foot.
  • 15 minutes alternating Jogging (8Km/h) incline: 30 seconds Jogging, walking up to the reconstruction. To flee, you go, until you force the next 30 seconds. If you run longer than 30 seconds, do it.
  • Hitch — 5 minutes walk.

Strength Training: 1-2 Weeks

  • Twisting on a press — 3 sets of 15 reps.
  • Increases in the arms and legs — 3 sets of 16 repetitions.
  • Pushups Prop — 3 sets of 20 reps.
  • Reverse pushups — 3 sets of 10 reps.
  • Squats — 3 sets of 15 reps.
  • Gluteus bridge — 3 sets of 15 reps.

Twisting on a press

Only the shoulders and shoulder blades, tearing from the ground the back remains throughout the exercise. The palms, lift the head, spread your elbows to the sides.

Increases in the hands and feet

Alternately, you lift the other arm and leg.

Pushups from the support

This exercise helps prepare the muscles for the classic PUSH-UPS from the floor. While the sun, the elbow rests at an angle of 45 degrees or less, the shoulders are lowered, press and gluteal muscles are tense, and the body is in a straight line.

Reverse Pushups

You turn your back to the static beam, put her hands with the fingers, and perform pushups. Try to fall as long as the shoulders are not parallel to the ground.

Squats

Try a deep Crouch, but keep your back straight, hold the heel from the ground, lift the knee. Socks stop expand to 45 degrees.

Gluteus Bridge

Lift the pelvis through the tension of the gluteal muscles.

Strength Training: 3-4 Weeks

  • Twisting on a press — 3 sets of 20 reps.
  • Superman — 3 sets of 10 reps.
  • Pushups with knee — 3 sets of 15 reps.
  • Reverse pushups — 3 sets of 15 reps.
  • Squats — 3 sets of 20 reps.
  • Gluteus bridge — 3 sets of 20 reps.

Superman

You lay down on the floor on your stomach, at the same time lift the straight arms and legs. Keep in the pose for 1-2 seconds and then go out and repeat the exercise.

Pushups with knee

Can push-UPS with both knees, or try the variant is a bit more difficult — with. You stretch the second leg and not give in to the ground until the end of the exercise. At the lowest point they touch the bottom of the chest.

The training program for losing weight

The training program for weight loss: 2 month

Run

  • 10 minutes on foot.
  • 15 minutes to run, as far as possible without interruption.
  • A 5-minute walk.

Strength Training: 1-2 Weeks

  • Wrinkles on a press — 3 sets of 20 reps.
  • Superman — 3 sets of 15 reps.
  • Pushups — 3 sets of 20 reps: 3 classic + 17 with the knee.
  • Reverse pushups with straight legs — 3 sets of 10 reps.
  • Squats — 3 sets of 25 repetitions.
  • Increases in the basin, standing on one leg — 3 sets of 10 reps.

Wrinkles on a press

Bend your knees at a right angle, hands holding behind the head, do not try to the elbows.

Do not fix the foot, put them under a Cabinet or Sofa: if there is not enough strong abdominal muscles, the fixing can cause damage to the spine.

Classic Pushups

Position the wrists under the shoulders, push your abdominal muscles and buttocks, not the knees bend. At the low point of the ground touching the chest and the hips.

Reverse pushups with straight legs

Try to fall as long as the shoulders are not parallel to the ground. But not lower, otherwise you risk to earn a Trauma.

Increases in the basin on one leg

You lay down on the floor on your back, bend one leg at the knee and place it on the heel, the other corrected. Raise and lower the pelvis, the feeling, like the buttocks muscles tense. Then, you switch the legs.

Strength Training: 3-4 Weeks

  • Wrinkles on a press — 3 sets of 25 repetitions.
  • Superman — 3 sets of 20 reps.
  • Pushups — 3 sets of 20 reps: 5 Classic + 15 with the knee.
  • Reverse pushups with straight legs — 3 sets of 15 reps.
  • Lunges — 3 sets of 10 reps for each leg.
  • Increases in the basin, standing on one leg — 3 sets of 15 reps.

Lunges on the spot

The angle in the knee standing in front of the feet 90 degrees should be. Keep your back straight. Make sure that the knee is not just for socks.

The training program for weight loss month three

The training program for weight loss: 3 month

Run

This month each week you will be on 400 meters more than in the previous. Not run in a comfortable speed for you, but everything up to the end of the distance.

  • Week 1 — the 2.4 km run.
  • Week 2 — 2.8 km run.
  • Week 3 — 3.2 km run.
  • Week 4 — 3.6 km run.

In front of the Jogging necessarily make you a workout:

  • 5 minutes fast walk.
  • Articular surface warm-up and dynamic stretching, like in the Video below.

After Training, you lead Crispi:

  • A 5-minute walk.
  • Static stretching of the legs.

Strength Training: 1-2 Weeks

  1. Wrinkles on a press — 3 sets of 30 reps.
  2. Superman — 3 sets of 20 reps.
  3. Classic pushups — 3 sets of 7 reps.
  4. Reverse pushups with the feet on the pedestal — 3 sets of 10 reps.
  5. Squats with desulturam nil moror — 3 sets of 15 reps.
  6. Rises in the pelvis with the legs on the podium — 3 sets of 10 reps.

Reverse pushups with the feet on the pedestal

Try to parallel fall to the shoulders with the ground, but not below.

Squats with desulturam nil moror

Squat until the thighs are parallel to the ground, or just below, and then salire et. Don't necessarily jump high. The main thing is that the foot is lifted completely from the floor.

Rises in the pelvis with the legs on the podium

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

Strength Training: 3-4 Weeks

  • Wrinkles on a press — 3 sets of 30 reps.
  • Superman — 3 sets of 20 reps.
  • Classic pushups — 3 sets of 10 reps.
  • Reverse pushups with the feet on the pedestal — 3 sets of 15 reps.
  • Zashagivaniya on the rise — 3 sets of 10 reps for each leg.
  • Rises in the pelvis with the legs on the podium — 3 sets of 15 reps.

Zashagivaniya on the rise

During the zashagivaniya knee maximizes slightly in the direction, should it not wrap to the inside. You don't support yourself with your hands on the leg lift, to the top full rectas facite.

The training program for losing weight month 4

The training program for weight loss: month 4

Run

This month you will learn new routes. Like last time, each week, about 400 meters added. Warm up and hook remain 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-fold on a press — 3 sets of 15 reps.
  • Superman — 3 sets of 20 reps.
  • Classic pushups — 3 sets of 12 repetitions.
  • Reverse pushups with the feet on the pedestal — 3 sets of 15 reps.
  • Split squats standing on one leg — 3 sets of 15 reps for each leg.
  • Rises in the pelvis with the feet under the shoulders — 3 sets of 10 reps for each leg.

V-Fold

You lay down on the floor on your back, stretch the arms over the head, stretch the legs. Lift torso and legs, and touching them with the fingers up to the stop. Return to the starting position and repeat.

Split-squats on one leg

During the knee slightly bow the knee supporting surface of the leg expand to the outside.

Increases in the basin with the support under the armpits

You will be based with the shoulders on a hard surface, free of the leg hold the weight throughout the exercise. The buttocks tensing muscles, try to lift the pelvis as high as possible.

Strength Training: 3-4 Weeks

  • V-fold on a press — 3 sets of 15 reps.
  • Superman — 3 sets of 20 reps.
  • Classic support c rise of the legs — 3 sets of 10 reps lying.
  • Reverse pushups with the feet on the pedestal — 3 sets of 17 reps.
  • Phidippus on the hill — 3 sets of 20 reps.
  • Rises in the pelvis with the feet under the shoulders — 3 sets of 15 reps for each leg.

Classic pushups c rise legs

Pushed in fully, before touching the breast sex. Lift the leg as high as possible — so they are a maximum of zadeystvuete gluteal muscles. Alternate Legs.

Phidippus on the hill

Are you looking for a sturdy, stable chair, a bench in the Park. Not to check what you stumble when you fall on sharp or hard objects. Full rectas facite above, if the chair or night table.

Interval Training

Alternate the two workouts. For example, the first, in principle, only on Tuesdays, the second — only on Thursdays.

Do the exercise for 20 seconds, then 40 seconds, relax. With the beginning of the next Minute you introduce a new exercise in the list.

You make two circles. Between the circles, you can entertain, but no longer than 1 Minute.

The first Training

  • Jumping Jacks
  • Frog jump
  • Jumps on the spot
  • Lowering the elbow in the bar
  • Jump Lunges

The second exercise

  • Burpee
  • Squats SUMO with the rise of the knee to the elbow
  • Legs apart, jump "legs" in the stop lying
  • Squats with desulturam nil moror

The training program for weight loss: month 5

Run

Each Training run the 5 km in a comfortable pace for you. Warm-up and hitch are the same as in the last month.

If you still have power and a desire for more distance. Just nothing to do immediately working hours: 400 metres be sufficient.

Strength Training: 1-2 Weeks

  • V-fold on a press — 3 sets of 20 reps.
  • Superman — 3 sets of 20 reps.
  • Pushups — 3 sets of 15 reps.
  • Squats with desulturam nil moror — 3 sets of 20 reps.
  • Reverse pushups with the feet on the pedestal — 3 sets of 17 reps.
  • Static squat on the wall — 3 sets of 30 seconds.
  • Increases in the basin with one leg on the podium — 3 sets of 10 reps for each leg.

Static squat on the wall

Squat until the thighs are parallel with the floor and hold the Position for the set time.

Increases in the basin with one leg on the podium

Lift the pelvis as high as possible.

Strength Training: 3-4 Weeks

  1. V-fold on a press — 3 sets of 20 reps.
  2. Superman — 3 sets of 20 reps.
  3. Pushups — 3 sets of 15 reps.
  4. Reverse pushups with the feet on the pedestal — 3 sets of 20 reps.
  5. Pistols with support on the wall — 3 sets of 10 reps for each leg.
  6. Increases in the basin with one leg on the podium — 3 sets of 12 repetitions for each leg.

Pistols with support on the wall

Sit on a leg, do not wrap the knee to the inside. You use the wall-or rack-mounted, to support it.

Interval Training

Alternate interval Training, as in the last month. In this month's workout EMOM (Every Minute on the Minute) are in the Format: do each exercise from the beginning of a Minute, and the residue for a Minute to rest.

The first Training EMOM — 10 minutes

  • Burpee — 20 times.
  • Jump rope 50 times.

With the start of the first Minute, perform 20 Burpee, the Rest of minutes to rest. With the beginning of the second Minute, 50 jumps over the rope, the Rest of the time chilling out. If you continue not in the prescribed Minute, without a break, with the next exercise.

It turns out, for 10 minutes 5 approaches Burpee and 5, approaches to jump.

The second exercise EMOM — 10 minutes

  • Burpee with jump to the top — 10 times.
  • Strap 30 Seconds.
The training program for losing weight month 5

How to eat to lose weight 5-10 kg

5 main rules of nutrition

  1. Consume 2 G of Protein per kilogram of body weight per day. Protein helps to reduce the feeling of Hunger and keep muscle mass during weight loss.
  2. Limit or completely eliminate sugar and sweets, white bread and pastries.
  3. Consume more fiber from vegetables and fruit, whole-grain products.
  4. Drink a glass of water 30 minutes before meals.
  5. You can reduce the calorie intake.

Counting calories

Without a deficit of calories you lose will not be able weight quickly, even by the program of the training. For starters, you calculate your calories based on weight, body size and age.

In the first month, 400 kcal subtract from the resulting standard, if you have no contraindications for health.

But remember: you should not less than 1 200 kcal per day to consume. A lack of micronutrients can harm health.

Every month in the diet of 50 kcal. For example, if your daily rate — 1 to 800 kcal in the first month you will be 400 calories consume 1, in the second — 1 450 kcal, the third 1 500 kcal, for the fourth — and- 1 to 550, and in the fifth — 1 600.

After completion of the programme is desirable, the same Schema hold: 50-100 kcal per month, up your calories with the new weight.

If you do not know in advance that you have to hold long, take note of the 6 rules to lose weight without counting calories. This slows down the progress, but still delivers results, in contrast to the complete lack of nutrition.

20.08.2018