How to lose weight 5-10 kg: the training and nutrition lasting results

The program lasts 5 months and includes not only exercise, but diet calorie deficit. If you comply with all the provisions of the month, you can drop 1.5-2.5 kg. It is the perfect speed: to do no harm to your health, and lose only fat, not water and muscle. So, excess pounds you get rid of it completely.

Layfhaker not recommended to leave the program after reaching the desired weight. You can gradually return to the same caloric intake, but still eat properly and train. This will help you to maintain weight.

Who chooses this training program for weight loss

Who chooses this training program for weight loss

  1. People without problems with joints and spine, heart and blood vessels.
  2. People with more weight. This means that the bmi is within the normal range, but you don't like the look and want to lose up to 10 kg.

What is included in the program

There are many ways to cause the body to lose fat. Layfhaker chose varied exercises, which include:

  1. Run. This is a great way to spend more calories.
  2. Strength training your weight. They will help you strengthen and increase muscle. The more muscle, the more calories you need to serve them. In addition, strength training increases testosterone, and this hormone helps to burn fat stores.
  3. Interval training — exercise performed one after another with little rest or without it. When the body adapt to stress and stop to lose fat, interval training will push your progress. You can also use them on days when there is no time for cardio and strength.

Exercise program for weight loss: month 1

Running system 30/30

This system will help you get used to working without a lot of discomfort. Training lasts 30 minutes, and run without stopping should be at least 30 seconds.

Here is a chart where you can train:

  • Warm up — 10 mins walk.
  • 15 minutes alternating Jogging (8 km/h) and phase: run 30 seconds, walk back. Go until you feel the strength to run the next 30 seconds. If you can run for longer than 30 seconds, do it.
  • Hitch is a 5-minute walk away.

Strength training: 1-2 weeks

  • Twisting press — 3 sets of 15 repetitions.
  • Raise your arms and legs — 3 sets of 16 repetitions.
  • Push-UPS-support — 3 sets of 20 repetitions.
  • Reverse pushups — 3 sets of 10 repetitions.
  • Squats — 3 sets of 15 repetitions.
  • The Gluteus bridge — 3 sets of 15 repetitions.

Twisting press

Turn to the floor, only shoulders and shoulder blades, low back stays in place throughout the exercise. Leave palm behind your head, spread your elbows to the sides.

Raise your hands and feet

Alternately lift opposite arm and leg.

Push-UPS-support

This exercise helps prepare the muscles for the classic push-ups. During the push-ups elbows are at an angle of 45 degrees or less, shoulders are down, abs and buttocks tense, and the body is in a straight line.

Reverse push-ups

Turn back to the static pedestal, put his hands on his fingers to yourself and do a push-UP. Try to calculate as long as the shoulders will not be parallel to the floor.

Squats

Try deep squat, but keep your back straight, do not separate the heel from the floor, raise the knees. Socks legs expand to 45 degrees.

The Gluteus bridge

Lift the pelvis due to tension in the gluteal muscles.

Strength training: 3-4 weeks

  • Twisting press — 3 sets of 20 repetitions.
  • Superman — 3 sets of 10 repetitions.
  • Push-ups from knees — 3 sets of 15 repetitions.
  • Reverse pushups — 3 sets of 15 repetitions.
  • Squats — 3 sets of 20 repetitions.
  • The Gluteus bridge — 3 sets of 20 repetitions.

Superman

Lying on the floor on the stomach, simultaneously raise straight arms and legs. Hold the position for 1-2 seconds and then drop down and repeat the exercise.

Push-ups from knees

Do two knees or try the more difficult option — one. The second leg is straighten up and hold the floor to complete the exercise. At the bottom touch the floor with his chest.

Exercise program for weight loss

Exercise program for weight loss: month 2

Running

  • A 10-minute walk.
  • 15 minute run without stopping.
  • A 5-minute walk away.

Strength training: 1-2 weeks

  • Folds press — 3 sets of 20 repetitions.
  • Superman — 3 sets of 15 repetitions.
  • Pushups — 3 sets of 20 repetitions: 3 classic + 17 to their knees.
  • Reverse push-ups with straight legs — 3 sets of 10 repetitions.
  • Squats — 3 sets of 25 repetitions.
  • By lifting the pelvis on one leg — 3 sets of 10 repetitions.

The folds of the briefing

Knees bend at right angles, keep your hands behind the head, try to keep your elbows.

Fix the foot, stick them under the cabinet or sofa: if the abdominal muscles are not strong enough, the repair can cause damage to the spine.

Classic push-ups

Place your wrists under your shoulders, tighten your abs and gluteal muscles, bend your knees. At the bottom touch the floor with chest and thighs.

Reverse push-ups, straight legs

Try to calculate as long as the shoulders will not be parallel to the floor. But no less, otherwise you risk to make injury.

By lifting the pelvis on one leg

Lying on the floor on his back, one leg bent at the knee and place the heel, the other right. Raise and lower pelvis, feeling how strained gluteal muscle. Then switch legs.

Strength training: 3-4 weeks

  • Folds press — 3 sets of 25 repetitions.
  • Superman — 3 sets of 20 repetitions.
  • Pushups — 3 sets of 20 repetitions: 5 classic + 15 to his knees.
  • Reverse push-ups with straight legs — 3 sets of 15 repetitions.
  • Lunges — 3 sets of 10 repetitions for each leg.
  • By lifting the pelvis on one leg — 3 sets of 15 repetitions.

Lunges on the spot

The angle of the knee in front of the standing leg should be 90 degrees. Keep your back straight. Make sure that the knee does not extend beyond the toes.

Exercise program for weight loss three months

Exercise program for weight loss: month 3

Running

This month every week you can drive for 400 meters more than last year. Run a comfortable pace, but do not stay until the end of the competition.

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

Before you run to make sure that exercise:

  • 5 minutes of brisk walking.
  • Joint warm-up and dynamic stretching, as the video below.

After the training, follow Crispi:

  • A 5-minute walk away.
  • Static stretching of the foot.

Strength training: 1-2 weeks

  1. Folds press — 3 sets of 30 repetitions.
  2. Superman — 3 sets of 20 repetitions.
  3. Classic push-UPS — 3 sets of 7 reps.
  4. Reverse push-ups with feet elevated — 3 sets of 10 repetitions.
  5. Squats with desulturam nil mororo — 3 sets of 15 repetitions.
  6. The hips lifting legs elevated — 3 sets of 10 repetitions.

Reverse push-ups with feet elevated

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

Squats with desulturam nil mororo

Squat until thighs are parallel to the floor, or slightly below, and then you salire. No need to jump high. The most important thing, feet completely off the floor.

Raise the hips and legs elevated

Lift your hips as high as possible. The larger the propeller is, the more difficult the exercise.

Strength training: 3-4 weeks

  • Folds press — 3 sets of 30 repetitions.
  • Superman — 3 sets of 20 repetitions.
  • Classic push-UPS — 3 sets of 10 repetitions.
  • Reverse push-ups with feet elevated — 3 sets of 15 repetitions.
  • Zashagivaniya on the rise — 3 sets of 10 repetitions for each leg.
  • The hips lifting legs elevated — 3 sets of 15 repetitions.

Zashagivaniya on the rise

During zashagivaniya knees slightly looking to his side, it would not be wrapped inside. Don't lean on the hands to the feet, when you climb upstairs fully recta of facit.

Exercise program for weight loss month 4

Exercise program for weight loss: month 4

Running

This month you will learn a new way. Like last time, which week is added to 400 meters. Warm-up and hitch will remain the same.

  • Week 1 – 4 km.
  • Week 2 – 4.4 km.
  • Week 3 — 4.8 km away.
  • Week 4 — 5 km.

Strength training: 1-2 weeks

  • V-neckline press — 3 sets of 15 repetitions.
  • Superman — 3 sets of 20 repetitions.
  • Classic push-UPS — 3 sets of 12 repetitions.
  • Reverse push-ups with feet elevated — 3 sets of 15 repetitions.
  • Split-squat on one leg — 3 sets of 15 repetitions for each leg.
  • Raise the hips, which has the support of his shoulders — 3 sets of 10 repetitions for each leg.

V-folds

Lying on the floor on your back, stretch your arms over your head, legs straighten. Raise the body and legs and touch your finger upward. Return to starting position and repeat.

Split-squat on one leg

During the squat, slightly turn the knee support leg outwards.

Elevate the hips with support under the shoulders

Shoulders lean on a hard surface, free foot hold the weight throughout the exercise. Hard gluteal muscles, try to lift the hips as high as possible.

Strength training: 3-4 weeks

  • V-neckline press — 3 sets of 15 repetitions.
  • Superman — 3 sets of 20 repetitions.
  • Classic push-ups c leg raise — 3 sets of 10 repetitions.
  • Reverse push-ups with feet elevated — 3 sets of 17 reps.
  • Phidippus hill — 3 sets of 20 repetitions.
  • Raise the hips, which has the support of his shoulders — 3 sets of 15 repetitions for each leg.

Classic push-ups c leg raise

Exercise the full range of, touch the breast sex. Lift the leg as high as possible — so you can fully use the gluteus Maximus. Alternative feet.

Phidippus hill

To find a stable height: sustainable chair, a bench in the Park. See, what's around the fall will not be tripped over sharp or hard objects. Fully recta of facit is upstairs, if the chair or stand high.

Interval training

Alternate the two workouts. For example, at first only on Tuesdays and another on Thursdays.

Do the exercise for 20 seconds, then 40 seconds of rest. At the beginning of the next minute perform a new task list.

Make two circles. Between rounds you can relax, but no more than 1 minute.

The first training session

  • Jumping Jacks
  • Froggy jump
  • Jump spot
  • Down elbow planks
  • Jumping lunges

Another exercise

  • Burpee
  • Sumo squat lift the knee, elbow
  • "Jump Feet together, feet apart" the emphasis lying
  • Squats with desulturam nil mororo

Exercise program for weight loss: month 5

Running

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

If you still have power, and there is a desire to increase the distance — thank you. Don't add a lot at once: 400 metres be sufficient.

Strength training: 1-2 weeks

  • V-neckline press — 3 sets of 20 repetitions.
  • Superman — 3 sets of 20 repetitions.
  • Pushups — 3 sets of 15 repetitions.
  • Squats with desulturam nil mororo — 3 sets of 20 repetitions.
  • Reverse push-ups with feet elevated — 3 sets of 17 reps.
  • Static squat against the wall — 3 sets of 30 seconds.
  • Pelvic lifts with one leg raised — 3 sets of 10 repetitions for each leg.

Static squat on the wall

Sit down with thighs parallel to the floor and have to give it time.

Pelvic lifts with one leg raised

Lift your hips as high as possible.

Strength training: 3-4 weeks

  1. V-neckline press — 3 sets of 20 repetitions.
  2. Superman — 3 sets of 20 repetitions.
  3. Pushups — 3 sets of 15 repetitions.
  4. Reverse push-ups with feet elevated — 3 sets of 20 repetitions.
  5. Pistols drawing on the wall — 3 sets of 10 repetitions for each leg.
  6. Pelvic lifts with one leg raised — 3 sets of 12 repetitions with each foot.

Pistols drawing on the wall

Sit on one leg, wrap the knee on the inside. Use a wall or bar for support.

Interval training

An alternative interval, as of last month. This month the exercises are performed in the form of EMOM (Every Minute on the Minute): perform each exercise in the early minutes, and the remaining minutes of rest.

The first practice EMOM — 10 minutes

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

From the beginning of the first minute perform 20 Burpee, the remaining minutes from the end. Since the beginning of the second minute do 50 jumping rope, the rest of the time to rest. If you miss the moment, without rest, move to the next exercise.

So, in 10 minutes you can do 5 sets of Burpee and 5 sets of jumps.

The second workout EMOM — 10 minutes

  • Burpee with jump over the hill 10 times.
  • Plank — 30 seconds.
Exercise program for weight loss a 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 appetite and maintain muscle mass during weight loss.
  2. Limit or completely eliminate sugar and sweets, white bread and pastries.
  3. Consume more fiber vegetables and fruits, whole grain products.
  4. Drink a glass of water 30 minutes before eating.
  5. Reduce your calorie intake.

Counting calories

Without a caloric deficit you can lose weight quickly, even pre-training program. Initially, calculate your calorie intake based on weight, height and age.

The first month to reduce the received norm of 400 calories, if you have no contraindications for health reasons.

But remember: you need to consume at least 1200 calories a day. Shortage of micronutrients can harm health.

Every month, return to the diet of 50 kcal. For example, if the daily volume — 1 800 calories in the first month you will eat 1400 calories, another 1 450 kcal, the third 1 500 kcal, in the fourth — 1 550, and the five — 1 600.

Upon completion of the program, it is desirable to follow the same scheme: add 50 to 100 calories a month until you have reached your calorie goals for the new weight.

If you know in advance that it doesn't take very long to observe 6 rules, you can lose weight without counting calories. This slows down the progress, but still give results that are inconsistent with the complete absence from the diet.