To lose weight, it is not necessary to drive yourself with difficult exercises in the gym and torture diet.Of course, if we talk about many weight problems and health problems, the help of a nutritionist and a professional coach will need.But if you just want to drop 5-6 pounds and remove a boring stomach, you can easily do this at home.
Why do we not lose weight
It is worth starting with the unique features of the body.Someone instantly loses weight at little pressure, as some pressure is an easy way to get 5-10 pounds, regardless of the amount of food.One can be flooded with cakes and increased on a 0.5 pounds scale, and one "spreads" from one view on the cake.The point is metabolism.And if Nature does not give you the opportunity to get rid of fat reserves in some campaigns in the hall, you can't give up.Regular physical activity, proper nutrition and rejection of bad habits are key to beautiful health and numbers.Yes, you may not reach the goals of the beach, but you can feel healthy and confident without it.In addition, some people are not able to visit a fitness room and sports complex: no time, money, and sometimes desire.In this case, training can be carried out independently, at home.In this article, we have collected effective weight loss exercises that can be done independently.
Important points: Sometimes weight loss is not due to health problems.In this case, overweight acts as a symptom: problems can be done with the thyroid gland, cardiovascular system and hormone background in women.Therefore, if the weight suddenly starts to grow and does not leave the diet, this is an opportunity to consult your doctor immediately and take some tests.
Memo to lose weight
One kilogram of fat and kilograms of muscles occupies a different amount of our body.But, unfortunately, when trying to lose weight exclusively with the help of the diet, the muscles are mainly "blown".This is due to the fact that the body suffering from stress (and any diet is stress) begins to maintain itself intensively.Ancient brain reactions are triggered, in which the sharp decrease in daily calories is evidence that the body must be translated into anxiety.Fat reserves are stored, in one's energy: the body enters the energy absorption regime, which allows it to survive without food.Therefore, any diet will not have a desired effect, if you go significantly or do not support it with physical energy.What should I remember if you want to lose weight?
- The calorie content of the dish must be reduced gradually.You can't arrive -stop eating fat, fried meat, sugar -gula and stop frying food in butter if you have done this for the past few years.All dangerous should leave a diet gradually.If you usually use 2000 calories daily, for weight loss, they should be reduced to 1,500.But you have to do this for three to four weeks, not faster!
- Controlling insulin levels.These hormones transport glucose throughout the body, increasing the supply of glycogen in the muscles.It is a necessary material for effective training.Insulin increases after each meal, interrupting the processing of fat cells by 1-2 hours.That is, snacks are common with sandwiches, cookies and sugars -gain weight increase as insulin production increases.Carbohydrates should only be consumed in strict times and do not exceed the daily dose according to the computation of the carbohydrate fat protein.
- Train regularly.Exercise for beginners is good because they are easy and easy to do.Therefore, you do not need to remove it: if you are trained for two weeks, and then you are left for a few days - there will be no results.A serious systematic approach is required for its effects.It is usually produced in forty days, so at least a month has to be honest and regularly do all the exercises.
Interesting facts: Easy roads help lose weight.Yes, it's true -the choice is to walk in the morning and evening.First, incorrect runs are harmful to the knee joint.Second, walking -walking for some weight loss is easier and more fun than running.One condition: daily walking must be at least 3 kilometers.Ideally, 6-10, but few agree to the exploitation.
Best training for home training
How to fight overweight at home, if there is no simulator?Fortunately, there are various exercises to start losing weight, which helps fight fat deposits wherever the body.
Burpee.This is one of the most effective exercises, the results can be seen in 5-6 regular exercises.At first it seemed complicated, but in fact, burpee that puts a uniform load on all muscle groups, allowing you to burn fat quickly.Training is done as follows:
- Stand properly, shoulder legs.Start the jongkong;
- Run down, place your hands on the floor on the side of the body;
- Rub your feet sharply, lower the chest to the floor, as when pushing;
- Raise your chest, jump forward, return to the bottom position;
- Get up sharply and jump, slapping your hands over your head.
It is recommended to implement the approach 10 times 2-3.If such an amount looks difficult for you, first, two approaches and 5 times with a gradual increase in load will be sufficient.This not only helps to quickly eliminate fat, but also develops the respiratory system.
Minus -up. Exercises that should be included in each training program.Helps to work on the back muscles, eliminate fat in the armpits, pump and lift the chest muscles.Training is done as follows:
- Take an emphasis on lying down.Hands at shoulder levels, feet at hip width;
- Get your chest to the floor, the position of the "bar" should be preserved;
- Breathe in and up to the starting position.
Repeat from 10 times, depending on your own preparation and ability.In addition, you can push from the sofa, or you can from the floor by placing your feet on the couch: as rejected instead it is better to work on the chest muscles, which is very relevant for women with large breasts.
Jacking Jack. This exercise can be called the following steps after burpee and push -UPS.It is used for cardio loads and allows you to burn excess calories.We do the following training:
- Put your legs apart;
- Start performing jumps, making cradles with your hands;
- Replace hand movements up and down on each jump.
The number of approaches depends on your preparation.Exercise up to 20-30 times in one approach.
Rotation.Exactly one minute for implementation - and excellent results after several classes.This exercise helps to complete the newspaper muscles, eliminates "sides" and puts extra burden on the inner thighs.Do the exercises as follows:
- Stand straight, shoulder -width apart, your hand disk behind the head;
- Raise your feet, bend it at the right angle and start rotation to the side for 15-20 seconds;
- The same - but with the second leg;
- Then repeat the exercise, making a rotation in the other direction.
You can increase the implementation time if you are durable.
Rack. Very common exercise, which you need ammo.You can jump on the rope from 0.5 to 2 minutes, gradually increasing the speed and intensity of the jump.This exercise helps to quickly eliminate fat deposits in all parts of the body.
Pull -ups.Not everyone has a horizontal bar at home, but maybe he's in the yard.Such training not only helps pump hands, it acts literally on all muscles in the body.Therefore, attractive will help you lose weight quickly to those who do not help other exercises.Implementation techniques can be completely different.
Increase your knees. You can do both standing and on the bar.In the first case, stand straight and alternate with your knees to your chest: this will allow you to work on the hip and back muscles.In the second case, you will stick to the bar and simultaneously pull both feet to the chest: the load will be higher, not only to the feet and back, but also on the newspaper muscles.
As you can see, in the training for weight loss at home, nothing is unusual;True to anyone with sports training levels can do it.
Additional
Insufficient people for regular training, we recommend considering some additional options for training for beginners.This is a stylish and useful class that allows you to strengthen your muscles and stretch the ligaments.
Yoga.Practice is not for everyone: it is contraindicated for people with musculoskeletal system disease and back injuries.The rest can turn on the video from the internet and enjoy the easiest asana for beginners.It doesn't have to go to the gym for this.Plus yoga is that behind its light (in the early stages) is the possibility of a large amount of calories.
Pilates.You can be involved in them, such as yoga, without a teacher.It's enough to get a carpet, look at some basic exercises and strengthen your own muscles at home.
Dance.Yes, you can also dance at home.And the most modern instructions help to eliminate excess fat.And more traditional preferred lovers can try to do stomach dance: true stomach dance -actually strengthens muscles.
Diet
As we have said, you can't eat fast food and try to lose weight.Exercises should be accompanied by a diet.However, this does not mean that it should be tight, with the exception of everything that is delicious and loved from the diet.Diet here means proper nutrition.And it doesn't require much restriction.The main postulate is:
- Lack of bad habits.Alcohol is very calorie, and cigarettes put a huge burden not only on the lungs;
- Product rejection with carcinogen content, dye, food additives, salt and sugar.Fastfood and sugar -factory gentlemen should be lost from the diet;
- Drinking mode.One must use at least 2 liters of pure water (juice, tea and other drinks);
- Include more protein and fiber in the diet.This is a useful product that allows you to quickly penetrate the body and at the same time does not provide excessive amounts of calories;
- Use special supplements.For example, for weight loss, there are entire Herbalife products that reduce the desire for sugar -gula and help remove excess water from the body.
And finally, it should be noted that excessive amounts of training cannot be less dangerous than their complete absence.In everything you need to know the size and observe the balance.And then you'll feel like a healthy person!