In order to get rid of excess weight, it is not at all necessary to drive yourself with hard exercises in the gym and torment yourself with diets. Of course, if we are talking about severe weight loss and health problems, you need the help of a professional dietitian and trainer. But if you just want to lose 5-6 pounds and remove a boring stomach, you can easily do this at home.
Why are we not losing weight?
It is worth starting with the individual characteristics of the body. Someone immediately loses weight at the slightest strain, for someone stress is an easy way to gain about 5-10 kilos, regardless of food volume. Someone can eat too much with cakes and gain weight by 0. 5 kilos while someone is "carried away" with one glance at the cake. This is about metabolism. And if nature has not given you a chance to get rid of fat reservesin a few trips to the gym, you should not despair. Regular exercise, proper nutrition and rejection of bad habits are the key to health and a beautiful figure. Yes, you can never achieve the ideals of a beach body, but you can feel healthy and confident without it. in addition, some simply can not afford regular visits to the gym and sports complexes: there is no time, money and sometimes even desire. In this case, you can train independently, at home. In this article we have collected effective weight loss exercises that you can do yourself.
Important point:sometimes the weight does not disappear due to health problems. In this case, overweight is a symptom: there may be problems with the thyroid gland, the cardiovascular system and the hormonal background of women. Therefore, if the weight suddenly started to grow and does not disappear even on a diet, this is an opportunity to contact a doctor immediately and take a series of tests.
A reminder to lose weight
Pounds of fat and pounds of muscle take up different volumes in our body. But unfortunately, when trying to lose weight with the help of diet alone, it is the muscles that "blow away" in the first place. This is because the body, which experiences stress (and any diet is stress), begins toThe reaction of the ancient brain is triggered by a sharp drop in the daily calories consumed, proving the need to move the body to an emergency. survive without food. Therefore, diet will not give the desired effect if you suddenly switch to it or do not support it with physical exercise. What should you keep in mind if you want to lose weight?
- The calorie content of meals should be reduced gradually. You can not suddenly stop eating fatty, fried meat, sweets and stop frying food in butter if you have done this in recent years. Everything harmful should be gradually removed from the diet. If you normally consume 2, 000 calories a day, to lose weight you need to reduce it to 1500. But you need to do this within three to four weeks, not faster!
- Control insulin levels. This hormone transports glucose throughout the body and increases the supply of glycogen to the muscles. It is this material that is essential for successful training. Insulin rises after each meal and interrupts the processing of fat cells for 1-2 hours. That is to say, regular snacks on sandwiches, cookies and sweets increase weight precisely because insulin production increases. Carbohydrates should only be consumed at precisely specified times and the daily dose should not be exceeded in accordance with the BJU's harmonized calculation.
- Exercise regularly. Exercises for beginners are good because they are rather easy and simple to perform. Therefore, you do not have to leave them: if you practiced for two weeks and then left for a few days, there will be no result. Succeeding requires a serious systematic approach. The routine develops over forty days, so for at least one month you must perform all the exercises honestly and regularly.
Interesting fact:Walking helps you lose weight. Yes, running in the morning and in the evening is completely optional. First, a wrong gel is bad for the knee. Second, going for a walk to lose weight is morally easier and more fun than running. The only condition: daily walks must be at least 3 kilometers. Preferably - 6-10, but few agree with such achievements.
The best exercises to practice at home
How to deal with excess weight at home if there are no simulators? Fortunately, there are all kinds of exercises to start losing weight that are great for fighting fat deposits in any part of the body.
burpee. This is one of the most effective exercises, its results can be seen after 5-6 regular exercises. At first it seems difficult, but in fact it is the burpee that gives an even load on all muscle groups, allowing you to burn fat quickly. The exercise takes place as follows:
- stand upright, feet shoulder-width apart. Start sitting;
- continue below, placing your hands on the floor on the sides of your body;
- throw your legs back quickly, lowering your chest to the floor, as if pushing;
- lift chest, jump legs forward, return to lower knee flexion position;
- lift yourself up and jump up, clap your hands over your head.
It is recommended to perform 10 times 2-3 procedures. If this amount seems heavy to you, two sets and 5 times with a gradual increase in load will suffice to begin with. This will not only help you get rid of fat quickly but also develop your respiratory system.
Push ups.Exercise that is necessary in every training program. It helps to train the back muscles, get rid of fat in the armpits, pump up and lift the chest muscles. The exercise takes place as follows:
- focus on lying down. Hands at shoulder height, legs hip-width apart;
- lower your chest to the floor, "plank" position should be maintained;
- exhale and ascend to the starting position.
Repeat from 10 times, depending on your own training and abilities. In addition, you can push up from the couch, or you can do it off the floor with your feet on the couch: such a reverse push works even better out the pectoral muscles, which is especially important for women with large breasts.
Jumping Jack.This exercise can be called the next step after burpees and arm bends. It is used to charge your cardio and allows you to burn extra calories efficiently. We do the exercise as follows:
- spread your legs shoulder-width apart;
- start jumping, swing your arms;
- Swap arms up and down with each jump.
The number of methods depends on your preparation. Perform the exercise up to 20-30 times in one approach.
Feet rotation. Exactly one minute to finish - and a great result after a few rounds. This exercise helps to train the abdominal muscles, get rid of the "sides" and puts more strain on the inner thighs. Do the exercise as follows:
- stand straight, feet shoulder-width apart, hands behind the head;
- lift your leg, bend it at a right angle and start turning to the side for 15-20 seconds;
- same - but with the second leg;
- then repeat the exercise and make turns in the other direction.
You can increase the execution time if you are hard enough.
CableA well-known exercise that you need ammunition for. You can jump on a rope from 0, 5 to 2 minutes, gradually increasing the speed and strength of the jumps. Exercise helps to get rid of body fat quickly in all parts of the body.
Elevations. Not everyone has a horizontal bar at home, but there is certainly one in the yard. Such exercise not only helps to pump up the arms but it affects literally all the muscles of the body. Therefore, pulling up will help you lose weight fast, even for those who do not help other exercises. The construction technology can be completely different.
Raising the knees.Can be performed both standing and crossbar. In the first case, stand straight and alternately pull your knees to your chest: this will allow you to train your hip and back muscles. In the second case, you hold the crossbar and simultaneously pull both legs towards your chest: this will increase the load, 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, just about anyone with any level of sports training can do it.
Extra exercises
For those who are not happy with regular exercises, we recommend considering a few additional training options for beginners. These are fashionable and useful exercises that allow you to strengthen muscles and stretch ligaments.
Yoga. Exercise is not for everyone: it is contraindicated for people with musculoskeletal disorders and back injuries. The rest can turn on a video from the internet and enjoy the simplest asanas for beginners. You do not have to go to the gym for this. The advantage of yoga is that behind its well-being (at the initial stage) lies the possibility of burning a large number of calories quickly.
Pilates. You can do it, like yoga, without a tutor at all. It is enough to get a mat, watch some basic exercises and strengthen your own muscles at home.
Dancing. Yes, you can also dance at home. And most modern diets are great for helping to get rid of excess fat. And lovers of traditional options can try belly dancing: belly dancing really strengthens muscles.
Diet
Like we said, you can not eat fast food and try to lose weight. Exercise should be followed by diet. However, this does not mean at all that it should be as strict as possible, with the exception of all the tasty and beloved from the diet. Diet refers here to proper nutrition. And it does not require much restriction. Its main assumptions are:
- no bad habits. Alcohol is very high in calories and cigarettes not only put a lot of strain on the lungs;
- refusal of foods high in carcinogens, dyes, food additives, salt and sugar. Fast food and factory sweets should be eliminated from the diet;
- drinking control. You must consume at least 2 liters of clean water (juices, teas and other beverages are not included);
- contain more protein and fiber in your diet. These are healthy foods that allow you to saturate your body quickly and at the same time do not give it too many calories;
- use special supplements. To lose weight, for example, there are whole product lines that reduce the craving for sweets and help to remove excess water from the body.
Finally, it is worth noting that excessive training can be no less harmful than their complete absence. In everything you need to know the scale and balance. And then you will feel healthy!