30 day weight loss program

We have prepared for you a great solution in the fight against overweight - guided program for weight loss, is for one month.

Within 30 days you need to perform various types of exercises that increase heart rate, strengthen muscles and joints, improve endurance and range of motion, and stick to a healthy and balanced diet.

Depending on the intensity of your workouts, with this program you can lose about 8-10 lbs. per month, doing just one hour every day.

30 day weight loss program

The main components of this program for weight loss

Aerobic exercise

The most effective way to burn more calories during the workout to increase the heart rate for a long period of time. Aerobic exercises are very successfully cope with this problem, the oxygen saturating your body and causing you to sweat.

Moderate cardiovascular exercise – walking, regular Cycling, aerobics at a moderate pace – giving you the opportunity to burn order 280-540 calories per hour, depending on fitness level and your weight.

More vigorous aerobic exercise – climbing stairs, jumping rope, sprinting, active use of roller skates – allow you to spend 550-1200 calories per hour.

For proper weight loss in terms of the program, you need to get at least 30 minutes of cardiovascular exercise daily.

Strength training

Building muscle increases weight loss differently than aerobic exercises. When you work with weights, you increase muscle mass, which is a substitute of fat tissue.

And since muscle cells several times metabolically active than fat, it contributes to the increased basal rate of metabolism in the body. This means that you will burn more calories at rest than it was before.

Our program for weight loss involves running two or three 20-minute strength training during the week that include exercises such as work with dumbbells, push-UPS, squats, the load on the abdominal muscles.

Combine workouts can raise your heart rate and burn fat by building muscle – are the perfect solution!

During this circuit workout you can switch quickly between intense exercises, such as climb stairs, cross-country running and jumping rope – and loads with weights, doing deep squats and lunges, working with dumbbells.

Strength training

Interval load

During the 30 day program you will discover that each exercise is given to you is easier previous. This means that your body is more prepared physically.

However, this also implies that you will start to burn fewer calories, if you do not change your workout. Rapid interval training will help you to dramatically increase the heart rate, causing more calories are burned.

Exercises are carried out in constant mid-tempo. But every few minutes you produce the maximum burst of activity and within approximately 30 seconds perform your exercise at the most vigorous pace, which will only be able to develop.

Followed by one or two minutes of rest with the same speed and a new spurt. The program recommends performing 30 minutes of interval training at least 3-4 times a week.

Your base nutrition plan

This program needs to provide enough calories and nutrients to maintain a positive energy, metabolism and creating a caloric deficit.

Your daily diet should contain foods from all vital food groups, including fruits, vegetables, carbohydrates, proteins and fats.

Optimal products program

Foods rich in nutrients, water and fiber promote weight loss by increasing satiety between meals. These foods include fresh fruits and vegetables, whole grains, beans and low-fat dairy products. Protein-rich food also helps you to control appetite and restores the muscles after exertion.

A good choice would be: chicken breast or Turkey, fish, beans, lentils, low-fat milk or yogurt. Fats increase the absorption of nutrients in the digestive tract and is necessary for proper functioning of the brain. Healthy sources of fats – nuts, flax seeds, vegetable oils and avocados.

Prohibited foods


Foods that contain large amount of calories, sugar and unhealthy fats can weaken your efforts in weight loss and increase the risk of heart disease.

We suggest to limit or eliminate the consumption of products of fast food, bacon, sausage, pasta, chips, candy and soft drinks.

Focus on healthy foods you can enjoy, and not on products that will not only take away the feeling of hunger. The more "pleasant" foods you can include in your daily diet, the more likely that the 30 day weight loss program will bring you long term success.