In order to get rid of excess weight, it is not at all necessary to push yourself with hard training in gyms and torture yourself with diets. Of course, if we are talking about strong weight loss and health problems, then you will need the help of a professional nutritionist and trainer. But if you just want to lose 5-6 kilograms and remove a boring tummy, you can easily do it at home.
Why aren't we losing weight?
It is worth starting with the unique characteristics of the body. Someone loses weight immediately under the slightest stress, someone can easily gain weight by 5-10 kilos due to stress, regardless of the amount of food. Someone eats too much of the cake and can gain 0. 5 kilograms of weight, while someone is "captured" by a look at the cake. It's about metabolism. And if nature did not give you the opportunity to get rid of your fat reserves during a few trips to the gym, then don't despair. Regular physical activity, proper nutrition, and rejection of bad habits are the keys to health and a beautiful figure. Yes, you may never achieve the ideals of a beach body, but you can feel healthy and confident without it. In addition, some people simply cannot afford to regularly visit fitness centers and sports complexes: there is no time, money, and sometimes even the desire. In this case, training can be done independently at home. In this article, we have collected effective weight loss exercises that you can do.
Important point:sometimes the weight does not come off due to health problems. In this case, excess weight is a symptom: there may be problems with the thyroid gland, the cardiovascular system, and the hormonal background of women. Therefore, if the weight started to increase suddenly and does not go away even during a diet, this is an opportunity to urgently consult a doctor and take a series of tests.
Reminder to lose weight
A kilogram of fat and a kilogram of muscle occupy different volumes in our body. But unfortunately, if we try to lose weight only with diets, then primarily the muscles will "become". This is due to the fact that the body experiencing stress (and all dietary stress) begins to defend itself intensively. The ancient brain's reaction is triggered, to which the daily calories consumed are steepits decrease proves that the body needs to be put into an emergency mode. Fat reserves are deposited, the person loses energy: the body enters an energy-saving mode that allows it to survive without food. Therefore, no diet will bring the expected effect if you switch to it suddenly, or not supported by physical activity What should you keep in mind if you want to lose weight?
- The calorie content of meals should be gradually reduced. You can't suddenly stop eating fatty, fried meats, sweets, and you can't stop frying food in butter if you've been doing it for the past few years. All harmful things must be gradually removed from the diet. If you normally consume 2000 calories a day, you need to reduce this to 1500 to lose weight. But you need to do this within three to four weeks, no sooner!
- Regulation of insulin levels. This hormone transports glucose throughout the body, increasing muscle glycogen stores. This substance is necessary for effective training. Insulin rises after each meal, interrupting the processing of fat cells for 1-2 hours. In other words, regular snacking on sandwiches, cookies and sweets increases weight precisely because insulin production increases. Carbohydrates should only be consumed at strictly defined times and should not exceed the daily dose according to BJU's harmonic calculation.
- Regular exercise. Exercises for beginners are good because they are quite easy and simple to perform. Therefore, you do not need to abandon them: if you trained for two weeks and then abandoned them for a few days, there will be no results. Effectiveness requires a serious systematic approach. The habit is formed in forty days, so you need to do all the exercises honestly and regularly for at least a month.
Interesting fact:Walking helps you lose weight. Yes, morning and evening runs are absolutely optional. First of all, improper running is bad for the knee joints. Second, walking to lose weight is morally easier and more enjoyable than running. The only condition: daily walks must be at least 3 kilometers. Ideally - 6-10, but few people agree with such feats.
The best exercises for working out at home
How to treat excess weight at home if there are no simulators? Fortunately, there are a whole host of exercises to jump-start weight loss that are great for fighting fat deposits anywhere on the body.
burpee. This is one of the most effective exercises, the results of which are visible after 5-6 regular workouts. It may seem difficult at first, but it's actually the burpee that puts an even load on all muscle groups, allowing you to burn fat quickly. The exercise is performed as follows:
- stand straight with your feet shoulder-width apart. Start squatting;
- stay down, put your hands on the floor on the sides of the body;
- sharply throw your legs back, lower your chest to the floor, as in a push-up;
- chest lift, leg jump forward, return to lower squat position;
- lift yourself up and jump up, slap your head.
We recommend doing 2-3 approaches 10 times. If such an amount seems difficult to you, then it will be enough to start with two sets and 5 times with a gradual increase in the load. This not only helps to get rid of fat quickly, but also improves the respiratory system.
Horizontal supports.An exercise that is a must in any training program. It helps to train the muscles of the back, get rid of armpit fat, pump up and lift the muscles of the chest. The exercise is performed as follows:
- focus on lying down. Hands shoulder height, feet hip width apart;
- lower your chest to the floor, the "plank" position must be maintained;
- exhale and rise to the starting position.
Repeat 10 times depending on your own training and abilities. In addition, you can push up from the couch or you can do it from the floor with your feet on the couch: such an inverted push-up works the chest muscles even more, which is especially important for large women. breasts.
Jumping Jack.This exercise can be called the next step after burpees and push-ups. It is used for cardio and allows you to burn extra calories efficiently. The exercise is carried out as follows:
- spread your feet shoulder width apart;
- start jumping, swing your arms;
- Alternate arm movements up and down with each jump.
The number of approaches depends on your preparation. Do the exercise up to 20-30 times in one approach.
Leg rotation. It takes exactly one minute to finish - and after a few sessions, it's an excellent result. This exercise helps to work out the abdominal muscles, get rid of the "sides" and gives additional load to the inner thighs. Do the exercise as follows:
- stand straight, feet shoulder width apart, hands clasped behind the head;
- raise your leg, bend it at a right angle and start turning it to the side for 15-20 seconds;
- the same - but with the second leg;
- then repeat the exercise, rotating in the other direction.
If you are persistent enough, you can increase the execution time.
Rope.A well-known exercise that requires a projectile. You can jump on a rope for 0. 5-2 minutes, gradually increasing the speed and intensity of the jumps. Exercise helps you get rid of body fat quickly in all parts of your body.
Stretching. Not everyone has a horizontal bar at home, but they certainly have it in the yard. Such an exercise not only helps to pump up the arms, but also affects literally all the muscles of the body. Therefore, pull-ups help you lose weight quickly, even for those who do not help with other exercises. The execution technique can be completely different.
Raising the knee.It can be performed both standing and on the crossbar. In the first case, stand straight and alternately pull your knees to your chest: this will allow the muscles of the hips and back. In the second case, you will hold on to the crossbar and pull both legs to your chest at the same time: this way, the load will be greater not only on the legs and back, but also on the abdominal muscles.
As you can see, there is nothing supernaturally complicated about weight loss training at home, it can be done by anyone with any level of sports training.
More workouts
For those who are not satisfied with regular exercises, we recommend that you consider several additional training options for beginners. These are fashionable and useful exercises that allow you to strengthen muscles and stretch ligaments.
Yoga. The exercise is not for everyone: it is contraindicated for people with locomotor diseases and back injuries. The others can turn on a video from the Internet and enjoy the easiest asanas for beginners. You don't have to go to the gym for this. The advantage of yoga is that behind its lightness (in the initial stage) lies the possibility of burning a large number of calories quickly.
Pilates. You can do it like yoga without an instructor. It is enough to get a mat, watch some basic exercises and strengthen your own muscles at home.
Dance. Yes, you can dance at home. And most modern trends are great for getting rid of excess fat. Those who like more traditional options can try belly dancing: belly dancing really strengthens the muscles.
Diet
Like we said, you can't eat fast food and try to lose weight. Training must be accompanied by a diet. However, this does not mean at all that it should be as strict as possible, excluding all delicacies and loved ones from the diet. Diet here refers to proper nutrition. And it doesn't require many restrictions. Its main postulates are:
- there are no bad habits. Alcohol is very high in calories, and cigarettes not only put a huge strain on the lungs;
- refusal of foods containing high levels of carcinogens, dyes, food additives, salt and sugar. Fast food and factory sweets must disappear from the diet;
- drinking system. A person should drink at least 2 liters of clean water (juices, teas and other drinks are not included);
- include more protein and fiber in your diet. These are healthy foods that allow you to quickly saturate the body, but at the same time do not give an excessive amount of calories;
- use special dietary supplements. For example, there are entire product lines for weight loss that reduce the desire for sweets and help remove excess water from the body.
And finally, it is worth noting that an excessive amount of training can be no less harmful than their complete absence. You have to know the measure in everything and keep the balance. And then you will feel healthy!