30-day method to lose weight

There are many exercises and diets to lose weight, reduce body fat, define your muscles and achieve any goal you have for your body. It is important to mention that losing weight can be easy for some, while for others it is not, in the same way, everything will depend on the perseverance, effort, diet and motivation that you want to achieve that goal. As in everything, the food you eat and the habits you have will depend practically on 80% to lose weight.

When a person really wants to lose weight , they feel like it, because they don't make excuses, they take a space of even an hour to dedicate it to exercise, they eat well and so on. The most common thing we say to start exercising is: “on Monday I start”, “this year I will go to the gym”, “after vacation I will start a fitness life” and thousands of other excuses and pretexts. Who will change their lifestyle does so without inventing so many things.

On the other hand, it is important to keep in mind that when losing weight, do not start immediately with a strict diet, because this will generate anxiety and fatigue; You must go on the diet progressively, eliminating foods that do not suit you, leaving certain things and contributing others, because in this way your body will adapt little by little to the new changes.

Also, when we start this new lifestyle, we want to lose weight quickly, but it is important to keep in mind that the whole process takes time and you must do it calmly. In the same way, depending on your perseverance and effort, you will be able to lose a few kilos the first month, which is why we will show you the 30-day method to lose weight below.

1 week

• Jump rope for 30 minutes, in which you will divide the time jumping three minutes and resting 1 minute, until completing the established time.
• Do jump squats. Here you will have to perform 5 series of 10 repetitions.
• Do burpees. This exercise consists of standing up, squatting with your hands on the floor, pushing your feet back to a plank, quickly returning to a squat, and propelling yourself to a standing position. Here you will have to do 4 series of 10 repetitions.
• Do push-ups. Here you work arms, back and shoulders. And in this first week you can start doing 5 series with 5 repetitions.
• Perform 4 sets of 12 repetitions on abdominals.

two weeks

• Jump rope for 20 minutes, in which you will divide the time jumping four minutes and resting 1 minute, until completing the established time.
• Do jump squats. Here you will have to perform 4 series of 15 repetitions and resting for a minute in each series.
• Perform normal squats. 5 sets of 10 repetitions.
• Do burpees. Here you will have to do 4 series of 15 repetitions with a 1-minute rest between each series.
• Do 5 sets of 10 reps of push-ups with 30-second rest on each set.
• Perform 5 sets of 15 reps on sit-ups with 30-second rest on each set.

3 week

• Jump rope for 30 minutes, in which you will divide the time jumping five minutes and resting 1 minute, until completing the established time.
• Do jump squats. Here you will have to perform 5 series of 15 repetitions and resting for 40 seconds in each series.
• Perform normal squats. 5 sets of 15 repetitions.
• Do burpees. Here you will have to do 5 series of 15 repetitions with a 1-minute rest between each series.
• Do 5 sets of 12 reps of push-ups with 30-second rest on each set.
• Perform 5 sets of 20 reps on sit-ups with 30-second rest on each set.
• Do 2 series of iron with a time of 30 seconds each series.

4 week

• Jump rope for 20 minutes, in which you will divide the time jumping five minutes and resting 1 minute, until completing the established time.
• Do jump squats. Here you will have to perform 5 series of 20 repetitions and resting for 30 seconds in each series.
• Perform normal squats. 5 series of 20 repetitions. In the rest between each series you will have to do a sustained squat with a time of 20 seconds.
• Do burpees. Here you will have to do 5 series of 15 repetitions with a 30-second rest between each series.
• Do 5 sets of 15 reps of push-ups with 30-second rest on each set.
• Perform 4 sets of 25 reps on sit-ups with 20-second rest on each set.
• Do 3 series of iron with a time of 30 seconds each series. At the end, do a side plank with a time of 15 seconds on each side.

5 week

• Jump rope for 25 minutes, in which you will divide the time jumping for five minutes and resting for 1 minute, until completing the established time.
• Do jump squats. Here you will have to perform 6 series of 15 repetitions and resting for 30 seconds in each series.
• Perform normal squats. 5 sets of 30 repetitions. In the rest between each series you will have to do a sustained squat with a time of 30 seconds.
• Exercise the calves with 5 sets of 15 repetitions.
• Do burpees. Here you will have to do 5 series of 20 repetitions with a 30-second rest between each series.
• Do 5 sets of 20 reps of push-ups with 30-second rest on each set.
• Perform 4 sets of 30 reps on sit-ups with 20-second rest on each set.
• Do 2 series of iron with a time of 1 minute in each series. At the end, do a side plank with a time of 20 seconds on each side.

Once you finish the 30-day method to lose weight, you will begin to notice the changes as long as you have done everything in the right way and without missing a single day. Likewise, it is important that you complement the exercises with a good diet, in which you should eliminate fried foods, junk food, soft drinks, alcohol and focus more on consuming small portions, vegetables, fruits, proteins and healthy carbohydrates.