To get rid of excess weight, it is not at all necessary to run oneself with hard training in gyms and torture oneself with diets. If we are talking about heavy weight loss and health problems, you obviously need the help of a professional nutritionist and trainer. But if you just want to lose 5-6 kilos and remove a dull stomach, you can easily do this at home.
Why do we not lose weight?
It is worth starting with the unique properties of the body. Some lose weight immediately at the slightest stress, for some stress is an easy way to take 5-10 kilos, regardless of the amount of food. Someone can overeat with cakes and get an increase in the weight of 0. 5 kilos, while someone is "carried away" by a glance at the cake. It's about metabolism. And if nature has not given you the opportunity to get rid of fat reserves on a few trips to the gym, do not despair. Regular physical activity, proper nutrition and rejection of bad habits are the key 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 simply can not afford regular visits to gyms and sports complexes: there is no time, money and sometimes even desire. In this case, training can be performed independently, at home. In this article, we have put together effective weight loss exercises that you can do yourself.
Important point:sometimes the weight does not go away due to health problems. In this case, excess weight is a symptom: problems may be with the thyroid gland, the cardiovascular system and the hormonal background in women. Therefore, if the weight suddenly started to grow and does not disappear even on diets, this is an opportunity to immediately consult a doctor and take a series of tests.
Reminder of weight loss
One kilo of fat and one kilo of muscle fills differently in our body. But unfortunately, when trying to lose weight solely through diets, it is the muscles that are "blown away" in the first place. This is due to the fact that the body experiencing stress (and any diet is stress) begins to defend itself intensely. The reaction from the old brain is triggered, for which a sharp drop in daily consumed calories is proof that the body needs to be transferred to an emergency. Fat reserves are deposited, a person loses energy: the body enters an energy-saving state that allows you to survive without food. Therefore, any diet will not give the expected effect if you switch to it abruptly or do not support it with physical activity. What do you need to keep in mind if you want to lose weight?
- The calorie content of meals should be reduced gradually. You can not abruptly stop eating fat, fried meat, sweets and stop frying food in butter if you have been doing this for the last few years. All harmful things should be gradually removed from the diet. If you normally consume 2000 calories a day, they need to be reduced to 1500 to lose weight. But you need to do this within three to four weeks, not faster!
- Check insulin levels. This hormone transports glucose throughout the body, increasing muscle glycogen stores. It is this substance that is necessary for effective training. Insulin increases after each meal and interrupts the treatment of fat cells for 1-2 hours. That is, regular snacks on sandwiches, cookies and sweets increase weight, precisely because insulin production increases. Carbohydrates should only be consumed at well-defined times and do not exceed the daily dose in accordance with the harmonious calculation of BJU.
- Exercise regularly. Exercises for beginners are good because they are quite easy and simple to perform. Therefore, you do not have to give them up: if you trained for two weeks and then left for several days, there will be no result. To be effective, a serious systematic approach is required. The habit develops in forty days, so for at least a month you will need to perform all the exercises honestly and regularly.
Interesting facts:Walking helps you lose weight. Yes, it is completely optional to run in the morning and in the evening. First, incorrect running is bad for the knee joints. Second, it is morally easier and more fun to go for a walk to lose weight than to run. The only condition: daily walks must be at least 3 kilometers. Ideally - 6-10, but few agree on such holdings.
The best exercises to train at home
How to handle excess weight at home if there are no simulators? Fortunately, there are a variety of exercises to start losing weight that are great for fighting fat deposits in all parts of the body.
burpee. This is one of the most effective exercises whose results can be seen after 5-6 regular workouts. At first glance, it seems difficult, but in fact, it is the burpeen that provides a uniform load on all muscle groups, so you can burn fat fast. The exercise is performed as follows:
- stand upright with feet shoulder-width apart. Start squatting;
- linger below, lay your hands on the floor on the sides of your body;
- throw your legs sharply back, lower your chest to the floor, as in a push-up;
- lift the chest, jump the feet forward, return to the lower squat position;
- lift yourself up and jump up, clap your hands over your head.
It is recommended to perform 10 times 2-3 approaches. If such an amount seems heavy to you, two sets and 5 times with a gradual increase in load will be enough to begin with. This will not only help you quickly get rid of fat but also develop the respiratory system.
Push-ups. An exercise that is a must in any training program. It helps to train the muscles in the back, get rid of fat in the armpits, pump up and lift the pectoral muscles. The exercise is performed as follows:
- emphasize lying. Hands at shoulder height, feet hip-width apart;
- lower the chest to the floor, the "plank" position must be maintained;
- exhale and travel 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 from the floor with your feet on the couch: such a reverse push-up trains the chest muscles even better, which is especially important for women with large breasts.
Sprællemand.This exercise can be called the next step after burpees and push-ups. It is used for cardio loading and allows you to burn extra calories efficiently. We perform the exercise as follows:
- spread your legs shoulder-width apart;
- start jumping, swing your arms;
- Change arm movements up and down with each jump.
The number of approaches depends on your preparation. Perform the exercise up to 20-30 times in one approach.
Ben rotation. Exactly one minute to complete - and an excellent result after a few sessions. This exercise helps to train the abdominal muscles, get rid of the "sides" and puts an extra strain on the inner thighs. Do the exercise as follows:
- stand straight with feet shoulder-width apart, hands folded behind back of head;
- lift your leg, bend it at a right angle and start rotating to the side for 15-20 seconds;
- the same - but with the other leg;
- Then repeat the exercise, making rotations in the other direction.
You can increase the execution time if you are tough enough.
Rope.A well-known exercise for which you need a projectile. You can jump on a rope from 0, 5 to 2 minutes, and gradually increase the speed and intensity of jumping. Exercise helps to quickly get rid of body fat in all parts of the body.
Arm raises. Not everyone has a horizontal beam at home, but there is definitely one in the yard. Such an exercise not only helps to pump up your arms, it literally affects all the muscles in the body. Therefore, pulling up will help you lose weight fast, even for those who do not help other exercises. The execution technique can be completely different.
Raising the knees.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 you to train the muscles of the hips and back. In the second case, you will hold on to the crossbar and at the same time pull both legs to the chest: In this way, the load will be higher, not only on the legs and back, but also on the abdominal muscles.
As you can see, there is nothing supernaturally complicated in weight loss training at home, absolutely anyone with any level of sports training can perform them.
Further training
For those who are not happy with regular exercises, we suggest considering several additional training options for beginners. These are fashionable and useful exercises that allow you to strengthen muscles and stretch ligaments.
Yoga. The practice 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 lightness (in the initial phase) lies the ability to quickly burn a large number of calories.
Pilates. You can do it, just like yoga, without an instructor at all. It's enough to get a blanket, watch a few basic exercises and strengthen your own muscles at home.
Dance. Yes, you can also dance at home. And most modern trends are good at helping you get rid of excess fat. And lovers of more traditional options can try belly dancing: belly dancing really strengthens the muscles.
Broom
As we have said, you can not eat fast food and try to lose weight. Exercise 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 loved from the diet. Diet here refers to proper nutrition. And it does not require many restrictions. Its main postulates are:
- no bad habits. Alcohol is very high in calories, and cigarettes put a huge strain not only on the lungs;
- rejection of foods high in carcinogens, dyes, food additives, salt and sugar. Fast food and factory sweets should disappear from the diet;
- drinking regime. A person must consume at least 2 liters of clean water (juices, teas and other beverages do not count);
- Include more protein and fiber in your diet. These are healthy foods that allow you to quickly saturate the body while not giving 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 remove excess water from the body.
And finally, it is worth noting that an excessive amount of exercise can be no less harmful than their complete absence. In everything you need to know the goal and maintain a balance. And then you will feel healthy!