A well-designed daily regimen for weight loss is of paramount importance. Every year, due to the wrong lifestyle, overweight people are becoming more and more. But everyone strives to have a slim figure and good health. If you accustom yourself to the correct daily routine, you can special efforts get beautiful figure, maintain health, high activity and good mood.

How to make the right daily routine?

The correct daily routine for weight loss is a well-organized time for the main daily activities: work, rest, sports. The results of following this routine will be good health, slim figure and excellent health.

When drawing up the daily routine, it is necessary to take into account the law of the biological clock of nature and the individual characteristics of each person.

A fact has been proven that divides people, depending on individual biorhythms, into the following types:

• owls;
• larks;
• pigeons.

People belonging to the category of owls are most active in the evening and at night, wake up late. Larks, on the contrary, get up early and can immediately join in any kind of activity. In the evening, they need quieter activities and early bedtime. A mixture of biorhythms inherent in owls and larks form a new psychotype - pigeons.

A harmonious day for each person should consist of activities focused on individual biorhythms, otherwise the body will not be able to cope with untimely loads. This can lead to serious health problems. At first, the body will resist living according to the schedule. But after a few days, this lifestyle will become a habit.

There are some general patterns of nature that affect human life. The correct daily routine should take them into account. According to the biological clock, for example, the peak of human performance refers to the period between 11:00 and 13:00 and 15:00 and 17:00. In the period from 13:00 to 15:00, the body requires nutrition and a short rest.

The main components of each daily routine should be:

• fruitful work;
• healthy eating;
• physical exercise;
• hobbies and hobbies;

Especially on the processes of losing weight, nutrition, sleep and physical activity have an active influence. What underlies them should be discussed in more detail.

Healthy eating is the key to fast weight loss

An important item in the daily routine for the systematic disposal of excess weight is timely and proper nutrition.

Its main rules should be considered:

1. Eating fresh and wholesome food.
2. Exclusion of any diets.
3. Catering arrangements at the same time.
4. Mandatory inclusion in the schedule of a full breakfast.
5. Proper distribution of the amount of food throughout the day: a larger amount of food should be consumed in the morning.
6. For the human body, the intake of proteins, fats and carbohydrates is important, the main thing is to know what to consume at what time. Complex carbohydrates are well absorbed by the body in the first half of the day, and proteins in the second.
7. Exclusion from the diet of smoked, fried, flour, sweet.
8. Sufficient intake of clean and fresh water.
9. Should not be transferred.
10. Do not eat 2-3 hours before bed.

A proper breakfast will serve as a reserve of energy and vitality at the beginning of the day for people who decide to start the fight against excess weight. It should include whole grain cereals, dried fruits, fruits, juices. You can afford some dark chocolate. Bread losing weight should be excluded completely or sharply limit its amount. At lunch, you can replenish the body's reserves with vegetable soup, lean meat or fish, fresh vegetables. Sour-milk products, chicken or fish are suitable for the evening. Healthy eating means proper food preparation. To do this, stock up on a double boiler and oven.

Between the main meals you need to arrange small snacks. At this time, it is good to eat fresh vegetables and fruits, nuts. At night, a glass of kefir or another fermented milk product will be useful.

Eating on a strict schedule with healthy food, you can achieve high results in reducing body weight in a natural way. A kind of incentive for losing weight will be the creation of a diary in which a balanced diet will be drawn up in the near future. All the misses and shortcomings of the past day will also be indicated there.

Sleep is an integral part of a healthy lifestyle

Proper nutrition, observance of a full-fledged sleep regime help people with overweight lose weight. Sleep allows you to relieve fatigue that has accumulated over the whole day, restore the energy reserves of the nervous system, and normalize the balance of power.

In the presence of healthy sleep, the human body produces the hormone leptin, which reduces the need for food. A person can easily regulate his daily diet, including low-calorie and healthy foods.

Another situation occurs when a person does not get enough sleep. There is a production of a large amount of ghrelin - a hormone that requires you to compensate for the lack of sleep with high-calorie foods.

How to create a healthy sleep routine? This will require:

• get up and go to bed at the same time, even on weekends;
• set the required individual time spent in a dream;
• get enough sleep;
• try to create a good quality of sleep.

A well-established sleep pattern allows a person to fall asleep quickly and wake up easily at certain hours. There is no need to set an alarm to control the rise.

Sleep duration varies from person to person. On average, it is about 8 hours. Everyone chooses for himself the optimal period of sleep, during which he wakes up alert, energetic, rested. It is worth noting that oversleeping for a person is also fraught with negative consequences.

The quality of sleep largely depends on the surrounding atmosphere. The room should be cool, quiet and dark, the bed linen should be clean and pleasant for the body, the bed should be comfortable. Sleepwear should not restrict movement. You can't eat before bed. With great emotional excitement before going to bed, you should calm down, breathe fresh air, read, drink a glass of warm milk.

Exercise regimen for weight loss

Physical activity should become a mandatory part of the daily routine, especially for those who decide to lose weight. You can not neglect the morning exercises, which will help you wake up, activate your strength for the coming day, and add energy. For morning exercises, it will be enough to allocate 15-20 minutes.

Consider a weekly plan physical activities and include it in your daily routine. To do this, you can contact a specialist who will help you create an individual training program.

In the morning, cardio training (swimming, walking, running) will be appropriate, and in the evening - stretching exercises. Each of those who want to lose weight chooses physical activity to their liking. You can visit the pool several days a week or gym. Self-training can be just as beneficial as going to the gym.

Recently, yoga, Pilates, tai-bo are very popular. A good result for weight loss will be given by exercising in the fresh air. The optimal time for sports is 45-60 minutes (3 times a week).

For weight loss, it will be important to increase physical activity in your daily life: you should walk more, give up the elevator, try to do physical exercises at the workplace.

Properly composed daily routine provides an integrated approach to the problem of losing weight. Only he will allow once and for all to say goodbye to excess weight.

Home workouts are different. To such physical exercises, we can include morning 30-minute exercises and, as well as active cardio.

The fast pace of life leaves little time for personal space. Home, family, work or school make girls push their dreams of a slim and toned body into the background. Financial difficulties or lack of time does not allow you to go to the gym. But even in such a situation, you should not despair, because you can successfully train at home. It is only necessary to allocate 30-40 minutes a day to improve your figure, and the result will be an elastic and hardy body. Regularity, adherence to a training plan and rest are important for exercising at home.

What muscle groups to pump?

It is better for overweight girls during training not to focus on certain muscle groups. The muscles of the whole body should be pumped, thus, uniform burning of the fat layer is ensured. Training should begin with a warm-up, in which all muscle groups must be prepared for the load. Then comes the aerobic part, no matter what the exercises are. The main thing is the intensity and preparation of the heart for a power load.

At normal weight, it is recommended to start pumping the muscles of the hands. To do this, you can use an expander and dumbbells for 2 kilograms. And when push-ups in a prone position, the pectoral and spinal muscles are strengthened in parallel. The most difficult thing is to pump the press, for it is important not only a regular load, but also its gradual increase. The upper abdominal muscles are excellently pumped by lifting the upper body from a prone position. Effective exercise for lower press: lying on the floor, simultaneously raise both legs. In this case, you can not lower your legs to the floor, maintaining the tension of the press. The leg muscles swing the easiest, they are used to being in good shape and ready for serious loads. Therefore, regular squats can be done with weights. And if you still wear a backpack full of books, you can strengthen your back.

What is important for beginners to know?

Training at home should not be treated as exhausting hard labor. It is better to set yourself up in a positive way, and strive to do the exercises with pleasure. After all, playing sports will not only improve appearance, and get rid of extra pounds, but also will allow you to feel lightness and self-confidence. Girls who are just starting to get involved in training should not immediately give their muscles an excessive load. You need to start with light exercises, bringing the execution technique to automatism. And only after that do more approaches, increasing the load.

Often beginners make a mistake due to which the possible result of training disappears. It's about negligence in training. If you have already decided to go in for sports, then the training plan should be followed. In this case, there is no place for laziness and bad mood, which is most often the reason for missing classes. You should set aside only 3-4 hours a week, work productively on certain days, and slender body secured. Exercising without proper nutrition and water balance is a waste of time. For greater self-confidence, beginners are advised to record workouts in a notebook, displaying the exercises done, the number of runs and approaches in it.

Warm-up technique

It is important to warm up the muscles and joints well during the warm-up. Carry out a set of rotational movements with each part of the body. Start with the shoulders, elbows and hands, and end with the knees and feet. Also, do not forget to warm up your back and lower back: tilting to the side and rotating the body.

Example of a training program

You need to have a basic set of dumbbells and a fitness bar

1. Monday (legs and biceps):

• Deep squats - 15 times 3
• – 20 by 2
• Dumbbell bench press, in a sitting position - 15 times 3
• Mahi arms to the sides with dumbbells or weights - 10 times 2
• Squats with dumbbells - 15 times 3

1. Wednesday (chest and triceps):

• Push-ups from the floor - 10 times 3
• Lifting dumbbells up from a prone position - 30 times 2
• Push-ups on a chair - 15 times 3
• – 30 sec. 2-3 times
• Reverse twists - 15 times 3

1. Friday (back and abs):

• Squats with dumbbells - 15 times 3
• Twisting - 30 times 2
• Raising the legs in a prone position - 20 times 2
• Fold - 15 times 3
• Exercise "superman" - 15 times 3

1. Sunday (butt and thighs):

• Squats - 30 reps, 2 sets
• Exercise "heel to the ceiling" - 30 times on each leg, 2
• Leg swings in the lateral position - 40 times 2
• Lunges with dumbbells - 15 times 3
• Deadlift - 25 times 2

After strength exercises To lose weight, you need to do a fat-burning workout. At home, step aerobics is best suited. Cardio training in duration should be at least 50-60 minutes, only with such a long load the body burns excess fat. With its help, not only kilograms go away, and muscle tone increases, but also the cardiovascular and respiratory systems are strengthened.

Basic training rules

1. Power load - 3-4 times a week, fat burning can be done daily.
2. Duration of training (strength and cardio) - 1.5 hours.
3. The time of classes is selected individually. It doesn't matter if it's morning or evening, the main thing is physical recovery and motivation.
4. Training necessarily begins with a warm-up, and ends with a hitch.
5. After eating, 2 hours should pass, only then you can start the exercises.
6. Increase the number of repetitions is necessary in case of easy execution.
7. Girls are not recommended to use heavy dumbbells, 2-3 kilograms each is an ideal load.
8. You can not miss the scheduled classes, otherwise you will have to start all over again.
9. You can not overload the muscles, their growth and strengthening occurs during moments of rest and recovery.
10. Nutrition is 80% success.

Any girl will like to train her body without leaving home. This is not only economical in terms of finances, but also allows you not to think about your complexes. With excessive fullness, not every young lady agrees to burn calories in the company of beautiful and fit rivals who are frequent visitors to the fitness club. From time to time, home workouts will become a habit, without them the body and soul will be bored. The main thing is to believe in your own strength and strive to improve yourself, creating the image of a beautiful and independent girl.

Any person who has set himself the goal of getting rid of extra pounds needs to reconsider the regimen of the day and nutrition. For weight loss, it is also important to responsibly exercise. Comprehensive impact on the problem is the key to a successful result.

How many times a day should you eat?

With a sharp restriction of the daily calorie intake, many people make a gross mistake. They believe that the number of meals should also be reduced. But it's not. If the breaks between meals are long, the chance to get rid of unnecessary kilograms is reduced to almost zero. This is due to the dependence of hunger on blood sugar levels. With rare snacks, its level is significantly reduced. As a result, at the next meal, a person uncontrollably absorbs food - the process takes less time, but nevertheless, the feeling of fullness does not appear earlier than 15 minutes after the start of the meal. As a result: overeating, excess weight, weakness, constant feeling of fatigue, malaise.

In order to lose weight and improve digestion, you need to maintain the same level of sugar in the blood. To do this, you need to plan a daily diet and divide it into 4-6 doses. Thus, the metabolic rate does not decrease, as does the sugar index.

As "side effects" a person receives:

• charge of energy: working capacity increases, laziness and a feeling of fatigue recede;
• hunger ceases to disturb, craving for flour and confectionery products decreases;
• thought processes improve;
• due to the acceleration of metabolism, calorie consumption increases sharply;
• vitamins and minerals are better absorbed by the body.

Do not forget about maintaining water balance. Pure non-carbonated liquid is important for weight loss. The daily routine should be designed in such a way that it has time for taking several glasses of water:

• immediately after waking up;
• between snacks (half an hour before the start and an hour after the end of the meal);
• 40 minutes before bed.

In order to calculate the daily rate of water, you need to multiply your weight by 31 (for men - by 35). For example, a woman's body weight is 70 kg: 70 x 31 \u003d 2170. This means that she should drink 2.2 liters of pure water per day. When playing sports, this figure should be increased by an average of 500 ml.

Diet calorie content

In order to lose weight, you do not need to sit on. It has long been proven that with their completion, the lost weight will return with a vengeance. It is enough to limit the calorie content of the diet somewhat, and the kilograms will begin to go away gradually, without provoking the appearance of various diseases.

The indicator of energy costs is individual for each person. It depends on height, physique and age.

In order to find out how many calories you need to consume per day, you should make several calculations:

1. Find out the metabolic rate (energy expenditure of the body at rest). Divide your weight in kg by 0.454. Multiply the result by 0.409. The resulting number is multiplied by 24 (hours per day). The result will be the resting metabolic rate, expressed in kilocalories.
2. Determine the total energy consumption per day. They depend on the level of metabolic rate and must be multiplied by one of the coefficients: 1.2 (in the absence of any activity during the day); 1,375 (physical activity up to 3 times a week); 1.55 (3-5 times); 1.725 (6-7 times), 1.9 (with frequent and active sports, very mobile work). After making a similar calculation, you will find out how much you need to get from food in order to maintain your existing weight.
3. Calculate calories for weight loss. To lose weight without a threat to health, you need to multiply the total energy costs by 0.8. Thus, exhausting diets, which also lead to the opposite effects or other health problems, can be avoided. And by reducing the calorie content of the daily diet by only 20%, you can get rid of excess weight.

To date, there are many applications for phones and tablets that eliminate the need to perform mathematical operations. Programs for counting calories not only help to comply with the norm, but also provide information on energy consumption during any exercise.

BJU ratio

Proteins, fats and carbohydrates play important roles in the process of life. To get rid of excess weight, you need to adhere to the following rules:

1. Limit your intake of carbohydrates, but don't cut them out completely. They provide energy for the whole day and nourish the brain. Norm - 50-70 gr.
2. Leave the same or increase the amount of proteins. This is important for strengthening muscle tissue, and so that the weight does not go away at its expense. Norm - 1 gr. per 1 kg.
3. Avoid eating fat. It is necessary for the normal functioning of all organs and systems. The norm is 20% of body weight.

In the daily regimen for weight loss, more time should be taken for breakfast. At the same time, it is important to consume carbohydrates. For dinner, it is recommended to leave the most easily digestible food.

Why diet is ineffective without exercise?

An important part of the daily regimen for weight loss are workouts lasting at least 1 hour. Even if you follow all the principles healthy eating, a beautiful body without exercise is difficult to achieve. Muscles and skin become flabby, creating an unattractive appearance. In addition, the weight returns faster.

Regular training strengthens the muscle corset, more calories are burned, the skin is tightened, and the result is preserved for a long time.

Training plan

For beginners, all exercises are recommended to be performed under the supervision of a specialist. He also individually draws up weight loss programs for and young men, taking into account their physiological features and health. The optimal number of workouts per week is 3-4: the muscles need time to recover. With this mode, it is desirable to work out all muscle groups in one session.

Sample workout plan:

• warm-up on a treadmill;
• lunges with legs (or steps on the steppe);
• deadlift;
• bending the legs in a lying position;
• squats;
• from a lying position;
• standing dumbbell exercises (or chest press);
• stretching.

The optimal time must be chosen based on biorhythms. For some, training is the perfect end to the day, and someone gets a charge of vivacity from it in the morning.

On non-intense days, you can do stretching, yoga, jogging, or just taking a walk. For example, leisurely walking burns about 170 kcal in 1 hour, fast walking burns 400 kcal. Jogging consumes 500 kcal. Regarding how much to pass per day for weight loss, there is no single answer. But even 1 hour of active walking helps in getting rid of excess weight and improves health.

The value of water procedures

On non-training days, you can also go swimming. It is extremely useful for the figure. An hour of swimming in the pool burns 800 kcal. In addition, metabolism is accelerated, muscles do not overwork, the work of all organs and systems improves. Also water procedures get rid of cellulite.

What time do you go to bed?

The production of hormones that suppress hunger is triggered during sleep. And in order for him to be strong and healthy, it is important to go to bed between 22 and 23 hours.

Each person needs a different amount of sleep to be alert. But in order to lose weight, it should be 7-8 hours.

Drawing up a schedule

The daily routine for weight loss cannot be a reference for everyone, but when planning it, you must adhere to the following rules:

1. Immediately after waking up, you need to drink a glass of water and do exercises.
2. Breakfast should be dense and high-calorie, the time between snacks should be 2-3 hours.
3. Training 3-4 times a week for 60-90 minutes (on other days - swimming, yoga, running, stretching, walking, etc.).
4. Don't forget to keep hydrated.
5. Go to bed at the same time every day.

Finally

Once a person has a goal to lose weight, it is important not to give up at the beginning of the journey. The key to excellent results is a carefully planned daily routine, including the time of meals and physical activity. The energy value of snacks is of considerable importance - monitoring its performance will help get rid of excess weight, a constant feeling of hunger and provide a boost of energy for the whole day. And in order not to get confused in mathematical operations, you can use the program for counting calories on your phone. It will also tell you how much proteins, fats and carbohydrates were eaten and how many calories were consumed.

To all those who like to sip iron or just passing by, hello! Today, in this article, we will talk with you about a very important topic for people who are just starting their journey into the iron world,. We will talk about the correct compilation of such an integral component as a training program in the gym. The training process will be chaotic, not correct, if there is no clearly thought-out plan of your actions.

Each goal is achieved sequentially when a person follows a certain plan, whether the goal is to get rich or, in our case, to build a beautiful, sculpted and aesthetic physique. If a person has a plan, it makes it easy to concentrate on his goal and go towards it. Without the right approach to their training, the athlete will stagnate in one place, and there will be almost no result. The training program and management will help you determine the effectiveness of the program itself, track the results, and if they are not satisfactory or absent at all, change the program. In a word, experiment. We have already talked about the importance of a training diary in the training process itself, and our today's topic was also mentioned. But in that article, I briefly described the basic principles. In this article, I will try to explain and analyze these principles in as much detail as possible, as well as give recommendations so that a person knows how to write a training program.

IDEAL PROGRAM AND TRAINING SPECIALIST

The vast majority of beginners firmly believe in the existence of some kind of training program that will help them become big and strong in a short time. Coming to the gym after the winter, with the goal of “pumping up until the summer”, is a direct proof of this. ATTENTION! There is no such training program, there is only hard work on yourself. Miracles, at least in bodybuilding, do not happen. It takes years to build a good, athletic physique, but the result is worth it.

As practice and observations in different gyms show, most coaches give the same program to absolutely everyone, making small changes that depend on different aspects. In principle, if the coach is good, like, and knows a lot about his business, this is not so bad, because even an experienced coach is not able to immediately create an ideal training program for you. This is easily explained by the fact that you need to experiment, adhering to the basic criteria. Of course, if you are a beginner, the coach will never tell you to do or immediately. In the first couple, he will exclude dangerous exercises from the training split and give you some exercises in the simulators, for example: push-ups on the uneven bars, etc. On the initial stage, the main goal of training will be to prepare the athlete's body for heavy loads, so to speak, "strengthening the physique." In general, the main thing is that the trainer is good and does not give you complete nonsense as a training plan. To avoid this, today we will try to clearly explain to you what's what.

TRAINING FREQUENCY AND MUSCLE GROUP RECOVERY

How to make a training program? First of all, you need to decide on the frequency of training and the frequency training of a particular muscle group. In order for you to understand everything better, I will explain clearly. Our body is made up of large and small muscle groups. Large ones include: chest, back and of course legs. Small muscle groups: trapezius, deltas, triceps, biceps and so on. Logically, because of their size, large muscles take much longer to recover than small muscles. Therefore, the recovery will take more than one day. As muscles increase in size, they need more time to rest and recover. Also, the recovery period depends on the load that you get in training. The more stress, the more time it takes to recover. It's all theory backed up by logic and science.

Of course, this information is not really needed at the initial stage, but in order to train correctly in the future and not make commonplace mistakes, I advise you to devote more time to reading such information. She will be very useful!

When it comes to recovery, everyone has their own opinion. But for the most part, one muscle group should be trained once a week. Thus, there will be enough time for the muscles to rest and recover. According to this principle, many mass training programs are built. There are, of course, five-day, six-day ones. But this already applies to more experienced athletes and professionals.

DURATION OF THE TRAINING PROCESS AND REST BETWEEN SETS

Usually, the duration of the training is one hour. This time is enough to train all the muscle groups that the athlete has planned. There are many types of training programs: circuit training, training with application and so on. With this variety, the break between sets is slightly different, but since we are talking about a standard workout, the desired rest period is no more than 2 minutes. It's better to settle down in 1 minute, so you expand the range of exercises that you can do in one hour. To train so intensively, it must be appropriate. If you eat poorly, then you will need more time to recover between sets and the exercises themselves, and this already reduces the effectiveness of the training, not to mention the reduction in working weight.

WHICH SPLIT TO USE?

Beginners can use . This is the standard option for training program. Split, translated into Russian means "splitting", that is, using this term in bodybuilding, it means the distribution of individual muscle groups according to training days. For example, if we consider the standard option: Monday - chest, triceps; Wednesday - back, biceps; Friday - legs, shoulders. As for Friday, I think it's better to set aside a separate training day for training the shoulders, and on leg day, train the legs and calves. In principle, a beginner can work out several muscle groups in one workout, because for beginners, the recovery process is faster than for experienced athletes. This is due to the fact that newcomers have less muscle tissue.

For especially thin athletes (hardgainers or), you can train the whole body in one workout, as they recover much faster than everyone else.

WHICH MUSCLES SHOULD BE TRAINED TOGETHER AND IN WHAT ORDER SHOULD I DO IT?

There are many opinions about which muscle groups to pump together. We have already mentioned the standard option: Monday - chest, triceps; and so on ... There are athletes who pump, that is, those muscle groups that are parallel to each other, for example, biceps and triceps, chest and back. According to this principle, Arnold Schwarzenegger himself liked to train.

As you become more experienced, you can try different workouts. Bodybuilding is a sport in which you need to look for your own training method so that it suits you, constantly experiment, also preventing the muscles from getting used to the load.

For beginners, a standard workout is suitable: back - biceps, chest - triceps, legs - shoulders.

So that you understand in what order you need to train the planned muscle groups, we will analyze a little theory. Each muscle group has its own functions. There are pushing groups: chest, triceps, deltas; there are biceps and back, which perform the function of "traction". Also, don't forget to mention the legs. If you start your “chest, triceps” workout with triceps, this will be a bad idea, since they perform the same pushing function, the triceps will get tired beforehand, and you will not be able to work out the chest productively.

Remember one thing Golden Rule: large muscle groups need to be pumped at the beginning of the training process. Naturally, when they say "at the beginning of a workout", it means after a thorough and.

As for the legs, this is the largest muscle group in the human body, and in my opinion, as I said at the very beginning, it is better to set aside a separate training day for training the legs.

HOW TO CHOOSE EXERCISES FOR TRAINING

There is nothing complicated here. There is no need to invent any exercises, everything has already been done. In the “ “ section, we have provided many prototype programs and exercises along with them, which you can use and adjust in the process.

CONCLUSIONS AND WISHES

As you may have noticed, regarding all of the above, the selection of a training program for each person is carried out individually, based on physical indicators, etc. I hope you understand how to properly approach the preparation of a training program. If you don't have a trainer in the gym, it's entirely possible to do the analysis yourself and create a training program that works for you based on your goals, experimenting and making adjustments to the program afterwards. But best of all, consult with an experienced trainer who will tell you what to do and how to do it right. The most important thing is to do everything wisely and not take any mega programs of professionals and the like. Good luck with your workout routines!

1 shares

In the fight against excess weight, absolutely everything is important, especially the correct daily routine. If you correctly organize a regime for losing weight, distribute physical activity, form nutrition, taking into account the correspondence to the biological cycles of the body, then the result will definitely come.

We will analyze all aspects, starting from the correct awakening, the optimal time for charging and eating, ending with the time of going to bed recommended by experts.

General rules

Also, it is important to consider your type (lark, owl, dove). You can force yourself to readjust, but it's hard and almost useless. The average person wakes up around 6 am, and the body falls asleep at about half past ten in the evening.

There are general rules for physical activity:

1. . Nobody has come up with anything better than intense physical exercise for 15 minutes before breakfast.
2. Gym, swimming pool, home workout before dinner. All the doctors talk about exercising after work as the best time to exercise. If work allows, it is scientifically proven that between 15 and 17 hours there is a peak of physical activity.
3. Walk after dinner. If you turn to scientists for experience, then the best interval for this is between 19 and 20. Intensive sports are not needed, simple physical activity will be enough.

Meals and walk

The first rule is- You need to eat more often, but in small portions.

If we turn to biorhythms, we can understand the best time to eat:

1. Breakfast. 7-8 am. Subject to full awakening and already done charging.
2. Lunch. 11 to 12. This is a light snack to suppress the feeling of hunger before dinner.
3. Dinner. Time varies by 13-15 hours. It is important that these 2 hours pass without intensive loads, biorhythms indicate a decrease in performance at this time of day.
4. Snack. 16-17 hours. The purpose of this event is the same as before dinner.
5. Dinner. Despite the generally accepted myth that it is strictly forbidden to approach the refrigerator after 18, biorhythms recommend having dinner between 18 and 19 hours. If for some reason dinner is delayed, then you need to remember about 3 hours without food before bedtime.

There is a generally accepted table of distribution of the daily ration:

There are practically no restrictions on outdoor walks. The easiest way to force yourself to walk more is to stop using public transport, or at least get off one stop earlier.

Doctors advise walking every day from 6 to 8 kilometers (about 10,000 steps). The optimal pace of walking is also determined quite simply - talking while walking turns out calmly, and singing leads to a loss of breathing rhythm.

An example of a good daily routine

Consider the daily routine of an ordinary person who wants to lose weight:

1. 6:30 - lifting and charging.
2. 7:30 - breakfast. This is an energy boost for the whole day, so juices are welcome.
3. 11:00 - snack. Light food, fruits.
4. 13:00 - dinner.
5. 13:30 – 15:00. Relaxation. If work allows, it is necessary to reduce the intensity of physical labor.
6. 15:30 – 17:00. Sports training, active work. In general, if possible, it is necessary to load the body physically. This is the best time for this.
7. 17:00 - a small snack. Fruits are perfect;
8. 18:00 - dinner. There should not be many calories here, otherwise everything will not have time to turn into energy before sleep.
9. 19:00 – 20:00. Walk at a leisurely pace. good time to go on foot to the supermarket or go out to get some fresh air, but without sitting on the bench in front of the entrance.
10. 22:30 - hang up.

This schedule is approximate, everyone can make their own adjustments, the main thing is to stick to the schedule for a long time.

What difficulties may arise

There are several common excuses that interfere with following the daily routine:

1. I can't force myself to go to bed before midnight. This problem has nothing to do with physiology. Habits are to blame: social networks, a lot of coffee before bed, intense training shortly before bedtime.
2. Work does not allow eating during the day, so for dinner I want to eat the whole calf. You can always use thermoses with home-cooked food or find a nearby cafe where you can ask for dishes without mayonnaise and other enemies of weight loss. The main desire, but there is an opportunity.
3. While at home, the mouth does not close. The most common problem on the weekend. In the course are cookies, sandwiches, other yummy. At first, peel carrots, other vegetables, fruits and chew them all day. But it must win, otherwise it is pointless to start the process of losing weight.
4. My principles do not allow me to live according to a schedule I must feel free. In extreme cases, doctors recommend observing a sleep and nutrition regimen. With the right set of products, this may be enough to lose a few pounds.
5. No time for training. It is not necessary to visit the gym, you can do an affordable set of exercises at home or at work. Otherwise, you need to look for an intense load option that you like. A lot of people began to get to work and back by bike. A very interesting and useful option.

Common Mistakes

No one is immune from mistakes, but some of them can be easily avoided.

Consider the most common problems in following the daily routine:

1. Dream. Everyone has days when they can't sleep. The next day passes sluggishly, and the daily routine can simply be broken once and for all. There are several reasons for poor sleep, you can fight them:
In this case, you need to walk slowly before going to bed, drink a glass of warm milk.
2. Intense hard work in the evening. A warm bath, a light massage will help here.
3. Necessary amenities are not provided. A dark, cool room with normal humidity is required. If pajamas are used, they should not be tight.
4. Food. The main mistake of all losing weight is cutting back on the number of meals or a strict diet. Neither the first nor the second method will help to achieve good results for a long period.
5. Weekend. If the weekday is scheduled for everyone, and there is no time to be distracted by something, then the long-awaited weekend brings relaxation. You can not sleep off, eat up, plunge into the arms of the sofa for the whole day. It's hard to resist temptation, but it's possible.
6. Training until you pass out. Another common problem for beginners. Physical exercise should cause fatigue, not fainting. It must be remembered that classes are for every day and a week for recovery is too much of a luxury.

The benefits of a weight loss regimen

Scientifically proven is the fact that the subordination of the daily routine to the natural biorhythms of a person has a positive effect on the general state of health. And for weight loss - this is one of the main components of success.

What medical professionals say about this:

1. Regular awakening of a person at one time it starts active metabolic processes in the morning, so even breakfast gives a burst of energy, and not a new fat layer.
2. 8 hours healthy sleep is the key to weight loss. There are many examples when a nocturnal lifestyle, even in the absence of excessive nutrition, leads to the formation of excess weight.
3. Workouts within a given period of the day lead to the activation of tissue work and increase the efficiency of loads by 20%.
4. healthy eating in the absence of a diet in a strictly allotted time, leads to a loss of 2-4 kilograms per week.
5. Following the daily routine reduces the likelihood of stress, which is almost always the main cause of overweight gain.
6. Diet. The results of Pavlov's experiments also apply to people. Enzymes are released on schedule, which leads to better digestion of food.