Trying to choose weight loss plans? Do not know how to do this? Then our article will help you. Immediately we stipulate that the best plan for weight loss should include proper nutrition and exercises. After reading this article, you will learn a lot of new things about weight loss meal plans and weight loss diet plan.
Criteria which should the weight loss plans meet
A good diet plan must meet the following criteria:
- Favoring to safe & sustainable bodyweight loss;
- Including healthy food choices;
- Including support from community (online or offline);
- It shouldn’t be fast plan, as fast fat burning is harmful to the body;
- It should include fitness plan to help you lose bodyweight.
The meal plan should be developed in such a way as to help to lose about 1-3 pounds of fat per week by cutting daily calorie intake. For most men, this means that they should not cut daily calorie content below 1,900 calories. As for women, for them, this figure is 1400 calories (the lower limit).
How to correctly count the number of calories you need? For this purpose, you can use the BMI calculator, which is available on the Internet. If you exceed your limit, do not worry, you just need to reduce your calorie intake in the rest of the week. To lose weight, you should consume about 600 calories per day less than you need.
How to train
Let’s proceed to study the exercise plan. It is considered that the training plan for men should include more heavy exercises, such as bench press, whereas plan for women should comprise lighter but more intensive ones.
- Cardio is the best kind of exercises for burning fat.
- Cardio is what a person in the 21st century lacks so much. For hundreds of thousands of years, our ancestors constantly ran and looked good.
- Cardio improves the cardiovascular system. A good condition of this system is necessary to withstand the pace of strength training.
- Cardio has a beneficial effect on recovery after exercises with iron equipment and promotes muscle hypertrophy.
According to the workout plan from the American Heart Association, it is recommended to experience a minimum of 25 minutes of intense aerobic activity (running, swimming, bicycling) 3 times a week. If you have problems with cholesterol and arterial pressure, cardio should be done about 40 minutes 3-4 times a week. Well, and of course you should not forget about the combination of cardio workouts with the correct food plan.
How do I train for fat burning? According to the American College of Sports Medicine (ACSM), beginners are encouraged to engage in the fullbody program – to train all muscle groups 2-3 times a week. Do this for a month (30 day plan). Then you can begin to break the workouts into muscle groups.
It should be noted that any healthy plan of training should include warm-up before exercising in order to avoid injuries. Do not use such things as an extreme plan, which involves hard daily workouts. This can be dangerous for your body.
Nowadays the new type of cardio is gaining popularity – High-Intensity Interval Training (HIIT). HIIT is based on intervals of maximum intensity, alternating with active rest intervals. For example, 30 seconds of jumping and 1 minute of walking, alternating for 20 minutes.
Early studies have shown the striking benefits of HIIT in fat burning. However, in modern studies, it is indicated that classic cardio and HIIT are approximately equal in effectiveness. However, what is the advantage of interval training? This is a rapid plan for training, which allows you to burn a lot of fat in a short time. However, it is difficult for the body, therefore, sports organizations recommend beginners to start with 1 such training per week.
Using supplements and meds
Some people cannot achieve normal results with the help of training and nutrition. Therefore, they begin to look for the best weight loss pills. It should be noted that fat burn pills can be included in fast weight loss plans, but this should only be done under the supervision of a doctor. However, such tools as weight loss tea and foods that burn fat can be used without consulting a healthcare expert.