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 severe weight loss and health problems, you will need the help of a professional nutritionist and trainer. But if you just want to lose 5-6 pounds and get rid of a boring belly, you can easily do it at home.
Why aren't we losing weight?
It is worth starting with the unique features of the body. Someone loses weight instantly with the slightest stress, for someone stress is an easy way to gain 5-10 kilograms, regardless of the amount of food. Someone can overeat sweets and have an increase on the scale of 0. 5 kilograms, while someone "gets 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 in a few trips to the gym, you should 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. Moreover, some simply cannot afford regular visits to fitness rooms 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 exercises for weight loss that you can do yourself.
Important point:sometimes the weight doesn't come off because of health problems. In this case, excess weight is a symptom: problems can be with the thyroid gland, the cardiovascular system and the hormonal background in women. Therefore, if the weight suddenly began to increase and does not go away even with diets, this is an occasion to urgently consult a doctor and do a series of tests.
Weight loss reminder
A kilogram of fat and a kilogram of muscle occupy a different volume in our body. But, unfortunately, when you try to lose weight only with the help of diets, it is the muscles that "swell" in the first place. This is due to the fact that the body, experiencing stress (and every diet is stress), begins to defend itself intensively. It triggers the ancient brain response, for which a sharp drop in daily calories is evidence that the body must be transferred to an emergency state. Fat reserves are deposited, a person loses energy: the body switches to an energy-saving mode that allows you to survive without food. Therefore, any diet will not give the expected effect if you switch to it suddenly or do not support it with physical activity. What should you consider if you want to lose weight?
- The caloric content of meals should be reduced gradually. You cannot suddenly stop eating fatty meats, fried foods, sweets and stop frying food in butter if you have been doing this for the past few years. All harmful things should be gradually removed from the diet. If you usually consumed 2000 calories a day, to lose weight they need to be reduced to 1500. But you need to do this within three to four weeks, not sooner!
- Check your insulin levels. This hormone transports glucose throughout the body, increasing muscle glycogen stores. It is this substance that is necessary for effective training. Insulin rises after each meal, interrupting the processing of fat cells for 1-2 hours. That is, regular consumption of sandwiches, cookies and sweets increases weight precisely because insulin production increases. Carbohydrates should be consumed only at strictly defined times and not exceeding 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 need to abandon them: if you trained for two weeks, and then abandon them for a few days, there will be no result. To be effective, a serious systematic approach is required. The habit develops in forty days, so at least a month you will have to honestly and regularly perform all the exercises.
Interesting fact:Walking helps you lose weight. Yes, it is absolutely optional to run in the morning and in the evening. First, running incorrectly is bad for your knee joints. Second, going for a walk 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 agree with such feats.
The best exercises to do at home
How to deal with excess weight at home if there are no simulators? Fortunately, there is a whole range 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, the results of which can be seen after 5-6 regular workouts. At first it seems difficult, but in fact it is the burpee that gives a uniform load to all muscle groups, allowing you to burn fat quickly. The exercise is performed as follows:
- stand straight, feet shoulder-width apart. Start piling up;
- stand down, put your hands on the floor on the sides of the body;
- sharply throw the legs back, lower the chest to the floor, as in a push-up;
- raise the chest, jump the legs forward, return to the position of the bottom squat;
- Lift yourself up and jump up, clapping your hands above your head.
It is recommended to perform 10 times 2-3 approaches. If such an amount seems heavy to you, two groups and 5 times with a gradual increase in the load will be enough for the beginning. This will not only help you get rid of fat quickly, but also develop the respiratory system.
Push ups.An exercise that is indispensable in any training program. It helps to work the back muscles, get rid of armpit fat, pump and lift the chest muscles. The exercise is performed as follows:
- take the accent lying down. Hands at shoulder level, feet hip-width apart;
- lower the chest to the floor, the "plank" position must be maintained;
- exhale and rise to the starting position.
Repeat 10 times, depending on your training and skills. In addition, you can push up from the sofa, or you can do it from the floor with your feet on the sofa: such a reverse push works the chest muscles even better, which is especially important for larger women. the breasts.
Jumping Jack.This exercise can be called the next step after burpees and push-ups. It is used for cardio loading and allows you to effectively burn extra calories. We perform the exercise as follows:
- spread your legs shoulder width apart;
- start dancing, waving your arms;
- Alternate up and down arm movements with each jump.
The number of approaches depends on your preparation. Perform the exercise up to 20-30 times in one approach.
Leg rotation. Exactly one minute to complete - and a great result after a few sessions. This exercise helps to work the abdominal muscles, get rid of the "sides" and gives an additional load to the inner thighs. Do the exercise as follows:
- stand straight, feet shoulder-width apart, hands clasped behind the head;
- lift your leg, bend it at a right angle and start rolling 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 runtime if you are brave enough.
Rope.A popular exercise for which you need a shell. You can jump on a rope from 0. 5 to 2 minutes, gradually increasing the speed and intensity of jumps. Exercise helps to get rid of body fat quickly in all parts of the body.
retreat. Not everyone has a horizontal bar in the house, but surely there is one in the yard. Such an exercise not only helps to raise the arms, but literally affects all the muscles of the body. Therefore, pulling will help you lose weight quickly, even for those who do not help other exercises. The execution technique can be completely different.
Raising the knees.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 you to train your hip and back muscles. In the second case, you will hold on to the bar and simultaneously 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 training for weight loss at home, absolutely anyone with any level of sports training can perform them.
Additional training
For those who are not satisfied with regular exercises, we suggest considering some 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 diseases of the musculoskeletal system and back injuries. The rest can turn on a video from the Internet and enjoy the simplest asanas for beginners. You don't need to go to the gym for this. The advantage of yoga is that behind its ease (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 at all. Just grab a mat, watch some basic exercises and strengthen your muscles at home.
While dancing. Yes, you can dance at home too. And most of the modern trends are great to help get rid of excess fat. And fans of more traditional options can try bellydance: belly dancing really strengthens the muscles.
diets
Like we 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 delicious and beloved from the diet. Diet here refers to proper nutrition. And it doesn't require too many restrictions. Its main postulates are:
- there are no bad habits. Alcohol is very high in calories, and cigarettes put a heavy burden not only on the lungs;
- rejection of foods with a high content of carcinogens, colors, food additives, salt and sugar. Fast food and factory sweets must disappear from the diet;
- drinking regime. A person should consume at least 2 liters of pure water (juices, teas and other drinks are not counted);
- include more protein and fiber in your diet. These are healthy foods that allow you to saturate the body quickly and at the same time not give it an excessive amount of calories;
- use special dietary supplements. For example, to lose weight, there are entire product lines 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. In everything you need to know the measure and maintain a balance. And then you will feel healthy!