In order to get rid of excess weight, it is not at all necessary to drive yourself with difficult training in gyms and torment diets.Of course, if we are talking about a lot of weight loss and health problems, the help of a professional nutritionist and coach will need.But if you just want to drop 5-6 kilograms and remove the boring tummy, you can easily do this at home.
Why are we not losing weight
It is worth starting with the unique characteristics of the body.Someone instantly loses weight at the slightest stress, for some stress is an easy way to gain 5-10 kilos, regardless of the amount of food.Someone can be overwhelmed with cakes and get an increase on scales of 0.5 kilograms, and someone “spreads” from one glance at the cake.The point is metabolism.And if nature did not give you the opportunity to get rid of fat reserves in a couple of 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, perhaps you will never reach 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: there is no time, money, and sometimes desires.In this case, training can be carried out independently, at home.In this article, we have collected effective weight loss exercises that can be done independently.
Important point: Sometimes the weight does not go due to health problems.In this case, excess weight acts as a symptom: problems can be with the thyroid gland, cardiovascular system and hormonal background in women.Therefore, if the weight suddenly began to grow and does not even leave on diets, this is an occasion to urgently consult a doctor and take a number of tests.
Memo for losing weight
A kilogram of fat and kilograms of muscles occupy a different volume in our body.But, unfortunately, when trying to lose weight exclusively with the help of diets, the muscles are primarily “blown away”.This is due to the fact that the body experiencing stress (and any diet is stress) begins to defend itself intensively.The reaction of the ancient brain is triggered, for which a sharp drop in daily calories is evidence that the body must be translated into emergency.Fat reserves are deposited, in a person energy disappears: the body goes into an energy -saving regime, which allows to survive without food.Therefore, any diet will not give the expected effect, if you go sharply or not support it with physical exertion.What should I remember if you want to lose weight?
- The calorie content of dishes must be reduced gradually.You can’t abruptly quit eating fatty, fried meat, sweets and stop frying food in butter if you have done this for the past few years.All harmful should leave the diet gradually.If you usually consumed 2000 calories per day, for weight loss they need to be reduced to 1,500. But you need to do this for three to four weeks, not faster!
- Control the level of insulin.This hormone transports glucose throughout the body, increasing the supply of glycogen in the muscles.It is this substance is necessary for effective training.Insulin rises after each meal, interrupting the processing of fat cells by 1-2 hours.That is, regular snacks with sandwiches, cookies and sweets increase weight precisely because the production of insulin increases.Carbohydrates should be consumed only in a strictly defined time and not exceeding the daily dose in accordance with the harmonious calculation of carbohydrate fat proteins.
- Train on a regular basis.Exercises for beginners are good in that they are easy and easy to perform.Therefore, you do not need to throw them: if you trained for two weeks, and then you abandoned for several days - there will be no result.A serious systematic approach is needed for the effect.The habit is produced in forty days, so at least a month will have to honestly and regularly perform all the exercises.
Interesting fact: Simple walks help to lose weight.Yes, it is completely optional to run in the morning and evening.Firstly, improper run is harmful to the knee joints.Secondly, going for a walk for some losing weight is mentally easier and more pleasant than a run.The only condition: daily walks should be at least 3 kilometers.Ideally, 6-10, but few agree to such exploits.
The best exercises for training at home
How to fight overweight at home, if there are no simulators?Fortunately, there is a whole range of exercises to start losing weight, which help to fight fat deposits in any part of the body.
Burpee.This is one of the most effective exercises, the results of which can be seen in 5-6 regular training.At first it seems complex, but in fact, it is Burpee that gives an uniform load on all muscle groups, allowing you to quickly burn fat.The exercise is performed as follows:
- Stand exactly, legs shoulder -width apart.Start a squat;
- linger below, put your hands on the floor on the sides of the body;
- Rub your legs sharply back, lower the chest to the floor, as when push -ups;
- Raise your chest, jump forward, return to the lower position of the squat;
- Rise sharply and jump up, slapping your hands over your head.
It is recommended to execute 10 times 2-3 approaches.If such an amount seems difficult to you, first, two approaches and 5 times with a gradual increase in the load will be enough.This will not only help to quickly get rid of fat, but also develop the respiratory system.
Push -ups. An exercise that is necessarily included in every training program.Helps to work out the muscles of the back, get rid of fat in the armpits, pump up and lift the muscles of the chest.The exercise is performed as follows:
- Take the emphasis lying down.Hands at shoulder level, legs on the width of the hips;
- Get your chest to the floor, the position of the "bar" should be preserved;
- Exhale and go up to the starting position.
Repeat from 10 times, depending on your own preparation and capabilities.In addition, you can push up from the sofa, or you can from the floor by placing your feet on the sofa: such a reverse push -up is even better worked out the muscles of the chest, which is especially relevant for women with large breasts.
Jacking 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:
- Put your feet shoulder -width apart;
- Start performing jumping, making swings with your hands;
- Alternate the movements of the hands up and down at every jump.
The number of approaches depends on your preparation.Perform the exercise up to 20-30 times in one approach.
Rotation of the legs.Exactly a minute for execution - 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 gives an additional load on the inner thighs.Perform the exercise as follows:
- Stand straight, legs shoulder -width apart, clench your arms behind the back of the head;
- Raise your leg, bend it at right angles and start rotation to the side for 15-20 seconds;
- The same - but with the second leg;
- Then repeat the exercise, making rotations in the other direction.
You can increase the execution time if you are sufficiently hardy.
Rack. A perfectly familiar exercise, for which you will need a projectile.You can jump on a rope from 0.5 to 2 minutes, gradually increasing the speed and intensity of jumps.The exercise helps to quickly get rid of fat deposits in all parts of the body.
Pull -ups.Not everyone has a home horizontal bar, but probably he is in the yard.Such an exercise not only helps to pump up hands, it acts literally on all muscles in the body.Therefore, pulling up will help to quickly lose weight even to those who do not help other exercises.The technique of execution can be completely different.
Raising the knees. You can perform both standing and on the crossbar.In the first case, stand straight and alternately pull your knees to your chest: this will allow you to work out the muscles of the hips and back.In the second case, you will hold on to the crossbar and simultaneously pull both legs to the chest: the load will be higher, not only to the feet and back, but also on the muscles of the press.
As you can see, in training for weight loss at home, there is nothing supernaturally difficult; absolutely anyone with any level of sports training can perform them.
Additional training
Those who are not enough for ordinary exercises, we propose to consider several additional options for training for beginners.These are fashionable and useful classes that allow you to strengthen muscles and stretch the ligaments.
Yoga.Practice is not for everyone: it is contraindicated for people with diseases of the musculoskeletal system and back injuries.The rest can turn on the video from the Internet and enjoy the simplest asanas for beginners.It is not necessary to go to the gym for this.The plus of yoga is that behind its lightness (at the initial stage) is the possibility of rapid burning of a large number of calories.
Pilates.You can engage in them, like yoga, without an instructor.It is enough to get a rug, see a few basic exercises and strengthen your own muscles at home.
Dancing.Yes, you can also dance at home.And most modern directions help to get rid of excess fat.And lovers of more traditional options can try to do Belly Dance: the belly dance really perfectly strengthens the muscles.
The diet
As we have already said, you can’t eat fast food and try to lose weight.Training should be accompanied by a diet.However, this does not mean at all that it should be as strict as possible, with the exception of everything tasty and beloved from the diet.The diet here means proper nutrition.And it does not require a lot of restrictions.Its main postulates are:
- Lack of bad habits.Alcohol is very calorie, and cigarettes give a huge load not only on the lungs;
- Refusal of products with a high content of carcinogens, dyes, food additives, salt and sugar.Fastfood and factory sweets should disappear from the diet;
- drinking mode.A person must consume at least 2 liters of pure water (juices, teas and other drinks do not count);
- Include more protein 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 dietary supplements.For example, for losing weight, there are entire Herbalife products that reduce the craving for sweets and help to remove excess water from the body.
And finally, it is worth noting that an 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!