In order to get rid of excess weight, you do not need to move with difficult workouts on fitness rooms and diets for the pain.Of course, if we are talking about a lot of weight loss and health problems, the help of a professional nutritionist and trainer will need.But if you just want to drop 5-6 pounds and remove the boring belly, you can easily do this at home.
Why don't we lose weight
It is worth starting with the unique characteristics of the body.Someone immediately loses weight with the slightest stress, as some stress is an easy way to gain 5-10 pounds, regardless of the amount of food.Someone can be overwhelmed with cakes and get an increase in scale of 0.5 pounds, and someone "spreads" at a glance at the cake.The question is metabolism.And if nature does not allow you to get rid of fat stores in several campaigns in the hall, you should not despair.Regular physical activity, proper nutrition and rejection of bad habits is the key to health and a beautiful figure.Yes, you may never get to the ideals of the beach body, but you can feel healthy and confident without it.In addition, some simply cannot afford regular visits to fitness rooms and sports complexes: no time, money and sometimes desires.In this case, the workouts can be performed independently at home.In this article, we have collected effective weight loss exercises that can be performed independently.
Important point: Sometimes weight does not go due to health problems.In this case, excess weight acts as a symptom: the problems can be with the thyroid gland, the cardiovascular system and the hormonal origin in women.Therefore, if the weight suddenly starts to grow and does not even leave the diets, it is an occasion to consult a doctor and take a number of tests.
Weight loss note
A pound of fat and kilograms of muscles occupy different volumes in our body.But unfortunately, when you try to lose weight exclusively with the help of diets, the muscles are mostly "blown".This is due to the fact that the body that experiences stress (and every diet is stress) begins to protect itself intensively.The reaction of the ancient brain is activated, for which a sharp decline in daily calories is proof that the body should be translated into emergencies.Fat reserves are deposited, in a person the energy disappears: the body goes into energy saving mode that allows it to survive without food.Therefore, any diet will not give the expected effect if you go abruptly or do not maintain it with exercise.What should I remember if you want to lose weight?
- The calorie content of the dishes should be reduced gradually.You cannot abruptly give up eating fatty, fried meat, sweets and stop frying food in butter if you have done this for the last few years.All harmful should leave the diet gradually.If you usually consume 2000 calories a day, for weight loss they should be reduced to 1500. But you should do this in three to four weeks and not faster!
- Control the level of insulin.This hormone transports glucose throughout the body, increasing the supply of glycogen to the muscles.It is this substance that is necessary for effective training.Insulin rises after each meal, interrupting the treatment of fat cells by 1-2 hours.That is, regular snacks with sandwiches, cookies and sweets increase weight precisely because insulin production is increasing.Carbohydrates should only be consumed at a strictly specified time and not exceed the daily dose in accordance with the harmonious calculation of carbohydrate fat proteins.
- Train regularly.Beginner exercises are good as they are easy and easy to perform.Therefore, you do not have to throw them: if you have trained for two weeks, then you are abandoned for a few days - there will be no result.The effect requires a serious systematic approach.The habit is produced in forty days, so at least a month you will have to honestly and regularly perform all exercises.
Interesting fact: Simple walks help to lose weight.Yes, it is completely optional to run in the morning and evening.First, the wrong run is harmful to the knee joints.Second, walking for a walk for some weight loss is mentally easier and easier than running.The only condition: daily walks should be at least 3 kilometers.Ideally, 6-10, but few agree with similar feats.
The best exercises for training at home
How to fight overweight at home if there are no simulators?Fortunately, there are a whole set of exercises to start losing weight that help fight fat deposits in every part of the body.
BurpeeSThis is one of the most effective exercises, the results of which can be seen in 5-6 regular workouts.At first it looks complicated, but in fact, it is the burpe that gives a uniform load to all muscle groups, allowing you to quickly burn fat.The exercise is performed as follows:
- Stay right, leg shoulder -wide away.Start squat;
- HAPPENING BELOW, PUT YOUR HANDS ON THE SELLING THE BODY;
- Rub your legs backwards, lower your breasts to the floor as when you press -ups;
- Lift your breasts, jump forward, return to the lower position of the squat;
- Get up sharply and jump up as you hit your hands on your head.
It is recommended to run 10 times 2-3 approaches.If such an amount seems difficult, first, two approaches and 5 times with a gradual increase of the load will be sufficient.Not only will this help you quickly get rid of fat, but also to develop the respiratory system.
Push -ups. An exercise that is necessarily included in any training program.Helps to work out the muscles of the back, get rid of fat in the armpits, pump and lift the muscles of the chest.The exercise is performed as follows:
- Take the accent lying down.Arms on the shoulder level, legs of the width of the hips;
- Take your breasts to the floor, the position of the "bar" must be kept;
- Exhale and go to the starting position.
Repeat 10 times, depending on your own preparation and opportunities.In addition, you can push out of the sofa or you can from the floor by placing your feet on the sofa: such a opposite is even better made than the chest muscles, which is especially appropriate for women with large breasts.
Jack Jack. This exercise can be called the following step after Burpee and Push -ups.It is used for cardio load and allows you to effectively burn excess calories.We perform the exercise as follows:
- Place your legs shoulder -width off;
- Start jumping, making swings with your hands;
- Alternate the movements of the arms up and down with each jump.
The number of approaches depends on your preparation.Do the exercise up to 20-30 times with one approach.
LegSExactly a minute for implementation - and an excellent result after a few classes.This exercise helps to work out the muscles of the press, get rid of the "sides" and give extra load to the inner thighs.Perform the exercise as follows:
- Stand straight, leg shoulder -width away, squeeze your arms behind the back of your head;
- Lift your leg, bend it at right angles and begin rotation on the side for 15-20 seconds;
- The same - but with the second leg;
- Then repeat the exercise by doing rotations in the other direction.
You can increase the execution time if you are durable enough.
Luggage rack. A perfectly familiar exercise that you will need for a projectile.You can jump on a rope from 0.5 to 2 minutes, gradually increasing the speed and intensity of the jumps.Exercise helps to quickly get rid of fat deposits in all parts of the body.
Pull -to -opsSNot everyone has a home horizontal bar, but it is probably in the yard.Such an exercise not only helps to pump the hands, but it works literally on all the muscles in the body.Therefore, pulling will help you quickly lose weight even those who do not help other exercises.The implementation technique may be completely different.
Lifting the knees. You can perform both standing and on the crossbar.In the first case, stand straight and pull your knees to your chest consistently: this will allow you to work out the muscles of your hips and back.In the second case, you will hold the crossbar and at the same time pull the two legs to the chest: the load will be higher, not only to the legs and back, but also on the muscles of the press.
As you can see, there is nothing supernatural in home weight loss workouts;Anyone with any level of sports training can be fulfilled.
Additional training
Those that are not enough for ordinary exercises, we suggest a few additional options for beginner training.These are modern and useful classes that allow you to strengthen your muscles and stretch the ligaments.
YogaSPractice is not for everyone: it is contraindicated for people with diseases of the musculoskeletal system and back injuries.The rest can include the video from the Internet and enjoy the simplest asanas for beginners.You do not need to go to the gym for this.The plus of yoga is that behind its ease (at the initial stage) is the ability to quickly burn a large number of calories.
PilatesSYou can get involved in them as a yoga without instructor.It is enough to take a carpet, see some basic exercises and strengthen your own muscles at home.
DancingSYes, you can dance at home as well.And most modern directions help to get rid of excess fat.And lovers of more traditional options can try to do abdomen dancing: the abdomen dance really perfectly strengthens the muscles.
Diet
As we said before, you can't eat fast food and try to lose weight.The training should be accompanied by a diet.However, this does not mean that it should be as much as possible, except for everything tasty and loved by the diet.The diet here means proper nutrition.And it does not require many restrictions.Its main postulates are:
- Lack of bad habits.Alcohol is very calorie, and cigarettes give a huge load not only to the lungs;
- Cancellation of products high in carcinogens, dyes, nutritional supplements, salt and sugar.Fastfood and factory sweets should disappear from the diet;
- Drinking mode.One must consume at least 2 liters of clean water (juices, teas and other drinks are not counted);
- Include more proteins and fiber in the diet.These are useful products that allow you to quickly saturate the body and at the same time do not give it an excessive number of calories;
- Use special nutritional supplements.For example, for weight loss, there are whole Herbalife products that reduce the longing for sweets and help to remove excess water from the body.
Finally, it is worth noting that the excessive number of training can be no less harmful than their complete absence.In everything, you need to know the measure and observe the balance.And then you will feel like a healthy person!