Four-day training program for a month

Are you tired of feeling uncomfortable in your body? Do you want your friends, relatives and neighbors to envy you? Do you want to know how to pump up in a month? We offer an excellent training program for 1 month.

We offer a great four-week plan that is sure to help you build muscle. By working your abs four times a week and doing the suggested exercises, you will get six-pack abs in a month.

Remember, it doesn't take too much to build muscle quickly. Accelerate your results with our truly effective 30-day workout plan and notice the difference in just one month.

How to build ripped muscles in 30 days: The best training plan

What's the best way to get ripped in 4 weeks? Some people choose to go to the gym, while others start training at home without using weights. One way or another, there are a number of setbacks that they overcome.

Many people, when trying to get ripped, tend to add tons of cardio and cut their calories excessively. They become impatient when they feel exhausted and start from scratch.

If you don't want to make the same mistakes, you need to follow our plan. We will not allow you to fall into a series of failures.

Here's what we recommend:

Plan a 4-week training plan. Start doing the exercise plan 4 days a week.
Start with 2000 calories; 40% carbohydrates, 40% protein, 20% fat.
Track your progress. Take pictures of yourself and weigh yourself.

Important: When it comes to training, planning is very important. Let everyone know that this is your workout time and you need to complete the exercises without interruption. The main thing is discipline and hard work.

To get ripped in 4 weeks, start using the plan below. We suggest dividing the training program into 4 separate workouts that focus on 3 main areas of your muscles:

lower press;
upper press;
oblique abdominal muscles.

Perform each workout once a week. Since there are 4 workouts, you will perform exercises 4 times a week. After 30 days of our definition training plan, your body will look like that of a professional bodybuilder. Here's the plan!

Step-by-step weight loss program for a month at home

Good day, friends! If you are interested in a monthly weight loss program at home, then you have come to the right place.

The “Me and Fitness” team will tell you the secrets of quickly losing weight without harm to your health without exhausting workouts in the gym.

Safe weight loss is a long and difficult process, requiring moral preparedness and complete dedication. The psychological factor is very important, you need to want to lose weight, have a goal for which you will not give up what you started. Only an integrated approach, including changing dietary rules, sports and additional measures, will help you get rid of extra pounds.

Changing eating habits

Without proper nutrition, any exercise or attempt to lose weight at home will be futile. The modern rhythm of life often forces people to eat unhealthy foods, rich in trans fats and other harmful additives that do not bring any benefit to the body, but are deposited in the form of fatty deposits on the sides and internal organs.

To become 5 kg slimmer in a month, there is no need to go on strict diets; it is enough to develop a PP menu and adhere to simple rules of healthy eating:

You need to eat fractionally, 5-6 times a day in small portions.

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We focus on protein, complex carbohydrates, and fiber.

We completely refuse sweets, processed foods, fast food, mayonnaise and sauces, alcohol, and flour.

You need to drink a lot of water. The daily fluid intake is 1.5-2 liters. Do fasting days or conduct a course of detox programs aimed at cleansing the body of waste and toxins. Cleansing of the body is carried out using juices, water, and vegetables.

Include foods that increase your metabolic rate in your menu. The faster the metabolism, the less fat there will be in the body. An important principle is counting calories.

Our special online calculator will help you calculate the daily requirement for men and women. To feel good, it is enough to stick to the received figure. To lose weight, you need to consume 500-700 kcal less than the established norm.

Create a menu for 30 days at once, look for interesting and healthy recipes for PP dishes. Steam or cook in the oven, slow cooker, or boil foods. It is better to avoid fried foods or reduce their consumption to a minimum. If absolutely necessary, cook with olive oil rather than sunflower oil.

Increasing physical activity

With proper nutrition, you will reduce the thickness of the fat layer, but for an ideal figure this is not enough, you will need to tone your muscles, and possibly build muscle mass. Without training, it is impossible to eliminate sagging muscles.

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For girls, an effective solution would be a combination of cardio and strength training.

In order to ensure the desired level of physical activity, there is no need to go to the gym. You can use fitness training for beginners online or develop your own sports program for free.

It is worth considering important training rules:

You should exercise 3-4 times a week;

beginners need a minimum level of load, the complexity of the training will increase as the body adapts;

combine exercises for arms, legs, abs, back, this is the only way you can achieve ideal body proportions;

Before performing any exercise, you need to hone your movement technique, and only then start working on speed; remember to breathe during training; follow safety precautions.

In addition to the main 3-4 hours of exercise per week, you can find an additional sports hobby, such as running or swimming. You can run outside or on a treadmill if you have such equipment at home.

Master breathing practices, attend yoga, and don’t forget about morning exercises. Try to move more during the day - instead of taking the bus, walk home, replace the elevator with climbing the stairs, and on the weekend, ride bicycles with your family or friends in the park.

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Additional measures

Numerous reviews indicate that additional measures should be included in the home weight loss program.

An effective solution would be a contrast shower, as well as cosmetic procedures. Wraps, scrubs, and massage have an excellent tightening effect.

Keep a diary of your achievements. Write down any, even the smallest victories in it. Plan your day, make deviations from your planned diet, etc. This product removes wrinkles at the molecular level.

Rejuvenation for 10-15 years Shupenyuk: Don’t cut fungal nails! They are removed with a simple gel for... Do not set unattainable goals, for example, to lose 10-20 kg in a month.

Such rapid weight loss is fraught with serious health problems. Love yourself and take care of your health. Recommendations from Laysan Utyasheva

We wish you success! If our article helped you in creating a weight loss program for your home, share it with your friends on social media. networks. Thanks in advance to everyone who cares. See you again!

30 Day Workout Plan for Amazing Results

Before you start working on the plan, you should know that this is an intense workout. However, those who are willing to work hard for a month will achieve amazing results. If you are a beginner, you can increase your rest time and ignore supersets. Don't forget about nutrition, which should be an important part of your training.

The right supplements can help speed up the process of getting relief. Learn more about supplements for muscle growth and definition. To increase abdominal muscles, include whey protein in your diet, which is enriched with vitamins, minerals and protein.

Day 1

Hip raises – 2 sets of 15 reps.

When doing this exercise, make sure to lift your hips as high as you can. To get good results, look for perfect form in the exercise.

Scissors – two sets of fifteen reps, 30 seconds rest.

“Windshield wipers” with a barbell – 2 sets of 15 reps, 1 minute rest.

Lie on the floor holding a barbell. Raise your legs to the right side of the bar, and then to the left.

Bench press – 2 sets of ten reps, 1 minute rest.

Lie on your back. Starting position: lift the barbell and hold it above you. Then, inhale and lower the barbell in a controlled manner. When moving the barbell, focus on your pecs.

A barbell and flat bench are the only equipment needed for bench pressing.

Close grip bench press – 2 sets of 10 reps, 1 minute rest.

When performing this exercise, keep your elbows close to your torso.

Triceps extension with rope – two sets of ten reps.

Initial position: Grasp both ends of the rope. Keep your body stationary while holding the rope and slowly return it to the starting position.

Clapping push-ups – 3 sets of 12 reps, 30 seconds rest.

Recommendation : If you do not want to reduce your results, do not cheat when doing exercises. The faster you do this great workout, the sooner you'll burn fat and get ripped.

Day 2

Plank – 2 sets of 1 minute 30 seconds.

The exercise should be performed with raised hips so that the entire body from heels to head is in one line. This pose should be held for at least 30 seconds.

Side plank – 2 sets of 1 minute 30 seconds, 1 minute rest.

The side plank must be held for a set amount of time.

Cyclic Russian twist – 2 sets of 20 reps, 1 minute rest.

The exercise should be performed by raising the right leg towards the chest while the left leg is parallel to the floor. After this, you need to turn your body to the right side. Then pause and return the body to its previous position.

Squat – 3 sets of 10 reps, 1 minute rest.

5. Deadlift – 3 sets of 10 reps.

Important: When performing deadlifts, the main thing is to keep your head tilted slightly back. This doesn't mean looking at the ceiling. This means that the chest should be directed forward.

6. Calf press – 3 sets of 10 reps, 1 minute rest.

This exercise is especially good for those who have a beginner level of experience in exercise and physical fitness.

Day 3

Raising the knees on the machine with support for the elbows and back - 2 sets of 15 repetitions.

When performing the exercise, make sure your back is near the machine. Your elbows on the handle should be directly under your shoulders. Slowly raise your knees so that they are parallel to the floor, and then slowly lower them to the starting position.