To get rid of excessive weight, training that has difficulty in the gym and tortured diet is simply not necessary.Of course, if we are talking about a lot of weight loss and health issues, then professional nutritionists and coaches help.However, if you want to just drop 5-6 kg and remove bored belly, you can do this easily at home.
Why don't we lose weight
It's worth starting with the unique characteristics of the body.Someone loses weight immediately under the slightest pressure, because some kind of stress is an easy way to increase 5-10 kg, regardless of the amount of food.Someone may be overwhelmed by the cake and add a 0.5 kg scale, and someone then “scatters” the cake at a glance.The focus is on metabolism.And if nature doesn’t have the chance to get rid of fat reserves in a few exercises in the hall, you shouldn’t be desperate.Regular physical exercise, proper nutrition and rejection of bad habits are key to healthy and beautiful characters.Yes, maybe you will never reach the ideal of the beach body, but without it you will feel healthy and confident.Furthermore, some people simply cannot visit the gym and sports complex regularly: there is no time, money, and sometimes even desire.In this case, training can be conducted independently at home.In this article, we collect effective weight loss exercises that can be performed independently.
Key points:Sometimes, due to health problems, weight doesn’t gain.In this case, excessive weight is a symptom: there may be problems with the thyroid, cardiovascular system, and the hormonal background of the woman.So if your weight suddenly starts to grow and you don’t even have a diet, then this is an opportunity to urgently consult a doctor and do many tests.
Memos about weight loss
One kilogram of fat and kilogram of muscle occupy different volumes in our bodies.Unfortunately, the muscles mainly “blow away” when trying to lose weight with the help of diet only.This is due to the fact that the body is under stress (any diet is stress) begins to defend itself strongly.Triggering the response of the ancient brain, the sharp drop in calories per day is evidence that the body must be converted into an emergency.Fat reserves are deposited and one’s energy disappears: the body enters an energy saving scheme that can survive without food.Therefore, if you are experiencing rapid physical fatigue or do not support it, no diet will produce the desired effect.If you want to lose weight, what should I remember?
- The calorie content of dishes must be gradually reduced.If you have done this over the past few years, you can’t suddenly quit eating fat, fried meat, candy, and stop frying food in butter.All harmful people should gradually leave their diet.If you usually consume 2000 calories per day, they need to be reduced to 1,500 in order to lose weight.But you need to do it for three to four weeks, not faster!
- Control insulin levels.This hormone transmits glucose throughout the body, increasing the supply of glycogen in the muscle.This substance is necessary for effective training.Insulin is increased after each meal, allowing the fat cells to be processed for 1-2 hours.That said, regular snacks with sandwiches, cookies and candy can increase weight because of increased insulin production.Carbohydrates should be consumed only for a strictly defined time and do not exceed the daily dose of carbohydrate fat proteins.
- Training regularly.Beginners practice is great because they are easy to perform.So you don't have to throw them: if you've been training for two weeks and then you give up for a few days - there will be no results.The effect requires a serious systematic approach.This habit arises within forty days, so you must be honest and perform all exercises regularly for at least one month.
Interesting facts:Simple walking helps lose weight.Yes, running in the morning and evening is completely optional.First of all, incorrect running is harmful to the knee joint.Secondly, taking a walk to lose weight is easier and more enjoyable mentally than running.The only condition: the daily walk should be at least 3 kilometers.Ideally, 6-10, but few people agree to this use.
Best practices for training at home
How to fight overweight at home without an emulator?Fortunately, there are all kinds of exercises to start losing weight, which helps fight fat deposits in any part of the body.
Burpee.This is one of the most effective exercises, and the results can be seen in 5-6 regular trainings.It may seem complicated at first, but in reality, Burpee loads evenly across all muscle groups, allowing you to burn fat quickly.The exercises are carried out as follows:
- Stand up accurately, legs and shoulders - spread apart.Squat down
- Wandering below, placing your hands on the floor on the side of your body.
- Rub your legs sharply backwards like when pushing, lowering your chest to the floor;
- Lift your chest, jump forward, and return to the lower position of your squat;
- Rising up and jumping up, slapping your hands over your head.
It is recommended to perform 2-3 times 10 times.If such a quantity seems difficult for you, first, both methods and 5 times, the load gradually increases is enough.This will not only help to quickly eliminate fat, but also develop the respiratory system.
push-up.Exercises that must be included in each training plan.Helps to exercise the muscles in the back, get rid of the armpits, pump upwards and lift the muscles in the chest.The exercises are carried out as follows:
- Emphasize lying down.Legs with hands on shoulders, legs with width;
- Place your chest on the floor, keeping the “stick” position;
- Exhale and rise to the starting position.
Repeat 10 times, depending on your own preparation and ability.Additionally, you can lift it from the sofa, or lift it from the floor by placing your feet on the sofa: such a reverse push - even better exercises the muscles of the chest, which is especially important with women with larger breasts.
Jack Jack.After Burpee and Push -ups, this exercise can be called the following steps.It is used for aerobic loads and can effectively burn excess calories.We practice as follows:
- Put your feet and shoulders - separate;
- Start performing jumps and wave with your hands;
- It moves up and down every time it jumps.
The number of methods depends on your preparation.One method performs up to 20-30 exercises.
legs.It happens to be executed for one minute - a few after-school results are a good result.This exercise helps to exercise the muscles of the media, get rid of the “side” and add load to the inner thighs.Do the following:
- Upright, legs and shoulders - width apart, holding arms behind the head;
- Raise your legs, bend at right angles, and start spinning to the side for 15-20 seconds;
- Same - but second leg;
- Then repeat the exercise and rotate in the other direction.
If you are durable enough, you can increase execution time.
shelf.A completely familiar exercise, you need to do the projectile.You can jump on the rope from 0.5 to 2 minutes, gradually increasing the speed and strength of the jump.This exercise helps to quickly get rid of fat deposits in all parts of the body.
Pull.Not everyone has a family level bar, but maybe he is in the yard.Such exercise not only helps to pull out the hands, but also acts on all muscles in the body.So pulling up will help lose weight quickly, even those who don’t help other exercises can lose weight.The execution technique may be completely different.
Raise your knees.You can perform both stand and beams.In the first case, stand upright and alternately pull your knees to your chest: This will allow you to work the muscles in your hips and back.In the second case, you will hold the bar while pulling both legs to the chest: the load will be higher, not only on the feet and back, but also on the muscles of the press.
As you can see, there are no supernatural difficulties when training for weight loss at home.Absolutely anyone with a level of athletic training can do it.
Additional training
For those who are not adequate for ordinary exercises, we recommend considering several other options for training for beginners.These are stylish and useful courses that allow you to strengthen your muscles and stretch your ligaments.
Yoga.Exercise is not for everyone: It is taboo for people with musculoskeletal system diseases and back injuries.The rest can be opened from the internet and enjoy the easiest asana for beginners.Don't have to go to the gym for this.One plus of yoga is that its mild (in the initial stage) is the possibility of burning large amounts of calories quickly.
Pilates.You can get involved like yoga without a coach.This is enough to get a carpet, watch some basic exercises and build your muscles at home.
Dance.Yes, you can dance at home, too.Most modern directions help eliminate excess fat.A more traditional choice of lovers can try belly dance: belly dance really perfectly strengthens muscle.
diet
As we have already said, you can’t eat fast food and lose weight.Training should be accompanied by diet.However, that doesn't mean it should be as strict as possible, except for all the delicious and delicious dishes in the diet.The diet here means proper nutrition.And it doesn't require many restrictions.Its main assumptions are:
- Lack of bad habits.Alcohol is very calories, and cigarettes not only create a huge burden on the lungs.
- Reject products containing high levels of carcinogens, dyes, food additives, salts and sugars.Fast food and factory candies should disappear due to diet;
- Drinking mode.A person must consume at least 2 liters of pure water (juice, tea and other beverages do not count);
- Include more protein and fiber in your diet.These are useful products that allow you to saturate your body quickly without bringing it too much calories.
- Use special dietary supplements.For example, to lose weight, having an entire Connor bio product can reduce cravings for candy and help remove excess water from the body.
Finally, it is worth noting that excessive training may have a lot of harm to their complete absence.In everything, you need to understand the measures and observe the balance.Then, you will feel like a healthy person!