There is absolutely no need to work out hard at the gym and torture yourself with diets in order to shed excess pounds. Of course, if we're talking about intense weight loss and health issues, you'll need the help of a professional nutritionist and trainer. But if you just want to lose 5-6kg and get rid of that boring tummy, you can easily do it at home.
Why don't we lose weight?
It is worth starting with the unique characteristics of the body. Some people lose weight instantly with the slightest stress, because some people stress is an easy way to gain 5-10kg, regardless of the amount of food. Some people overeat the cake and gain 0. 5 kilograms of weight, and some people are "fascinated" when they see the cake. It's about metabolism. You shouldn't despair if nature doesn't give you a chance to shed your fat stores in a few trips to the gym. Regular physical activity, proper nutrition and breaking bad habits are the keys to a healthy and beautiful body. Yes, you may never achieve your beach body ideal, but you'll feel fit and confident without it. Furthermore, some people simply cannot afford to go to gyms and gyms on a regular basis: no time, money, and sometimes even desire. In this case, the training can be done independently at home. In this article, we've collected effective weight loss exercises that you can do on your own.
Very important point:Sometimes the weight doesn't go away due to health issues. In this case, being overweight is a symptom: the problem may lie in a woman's thyroid, cardiovascular system and hormonal background. So, if you start to gain weight suddenly, even if you are on a diet, this is an opportunity to consult your doctor urgently and get a series of tests.
weight loss reminder
A kilogram of fat and a kilogram of muscle occupy different volumes in our body. But, unfortunately, when trying to lose weight just by dieting, the first thing that gets "blown away" is muscle. This is because the body starts to defend itself intensely after being stressed (any diet is stress). The ancient brain's response was triggered, and the dramatic drop in daily calorie consumption was evidence that the body needed to shift to a state of emergency. Fat reserves are stored and a person loses energy: the body goes into an energy saving mode that allows you to survive without food. So if you suddenly switch to it or don't support it with physical activity, no diet will have the desired effect. What should you keep in mind if you want to lose weight?
- The calorie content of meals should be gradually reduced. If you've been doing this for the past few years, you can't suddenly stop eating greasy, fried meat, sweets, or frying food in butter. All harmful things should be gradually removed from the diet. If you normally consume 2, 000 calories a day, you need to reduce to 1, 500 to lose weight. But you need to do this in three to four weeks, no sooner!
- Control 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 adipocyte processing for 1-2 hours. That said, regular eating of sandwiches, cookies, and candy can lead to weight gain precisely because of increased insulin production. According to BJU's Harmony calculations, carbohydrates should only be consumed at strictly prescribed times and not to exceed the daily dose.
- Exercise regularly. Exercises for beginners are good because they are very easy to perform. Therefore, you don't need to give them up: if you train for two weeks and then give up for a few days, there is no result. To be effective, a serious systematic approach is required. This habit is formed in forty days, so you must do all your practice honestly and regularly for at least a month.
Fun Facts:Walking can help you lose weight. Yes, morning and evening runs are definitely optional. First, running incorrectly is bad for the knee joint. Second, going for a walk to lose weight is morally easier and more enjoyable than going for a run. The only condition: walk at least 3 kilometers a day. Ideally - 6-10, but few would agree with such a feat.
The best exercises for working out at home
How to deal with being overweight at home without a simulator? Fortunately, there is a range of exercises to start weight loss that are great for fighting fat deposits anywhere on the body.
Poppy. This is one of the most effective exercises and results can be seen after 5-6 regular workouts. It may seem difficult at first, but the burpees actually put an even load on all muscle groups, allowing you to burn fat fast. The exercises are as follows:
- Stand up straight with your feet shoulder-width apart. start to squat
- Stay below, placing your hands on the floor by your sides;
- Vigorously throw your legs back like a push-up, lowering your chest to the floor;
- Keep your chest out, jump your feet forward, and return to a squat position;
- Lift yourself up and jump up, clapping your hands on your head.
It is recommended to perform the 2-3 method 10 times. If you feel this amount is heavy, starting with two sets and 5 reps that gradually increase the load should be sufficient. Not only does this help you get rid of fat quickly, but it also develops your respiratory system.
push ups.A must in every training program. It helps build back muscles, remove armpit fat and lift chest muscles. The exercises are as follows:
- Emphasize lying down. hands shoulder height, feet hip width apart;
- Lower the chest to the floor, should maintain a "plank" position;
- Exhale and rise to the starting position.
Repeat 10 times depending on your own training and ability. In addition, you can do push-ups from the couch or push-ups from the floor with your feet on the couch: such reverse push-ups work the chest muscles better, which is especially important for women with large breasts. breast.
Jumping Jack.This exercise can be called the next step after burpees and push-ups. It is used for aerobic load, allowing you to burn extra calories efficiently. We perform the following exercises:
- legs shoulder-width apart;
- start jumping, swinging your arms;
- Alternate arms up and down with each jump.
The number of methods depends on your preparation. Do up to 20-30 exercises in one way.
leg rotation. Can be done in just a minute - great results after a few sessions. This exercise helps to work the abdominal muscles, get rid of the "sides" and add extra load to the inner thighs. Do the following exercises:
- Stand up straight, feet shoulder-width apart, hands crossed behind head;
- Raise your leg, bend it to a right angle, and begin to rotate sideways for 15-20 seconds;
- the same - but the second leg;
- Then repeat the exercise, rotating in the other direction.
If you are strong enough, you can increase the execution time.
rope.A well-known exercise where you need a projectile. You can jump on a rope for 0. 5 to 2 minutes, gradually increasing the speed and intensity of the jump. Exercise helps to get rid of fat from all parts of the body quickly.
pull up. Not everyone has a home bar, but definitely has one in the yard. Not only does a workout like this help lift your arms, it actually affects all muscles in your body. So, pull-ups will help you lose weight fast, even for those who don't help with other exercises. Execution techniques can be completely different.
Raise your knees.Can be performed either standing or on a bar. In the first case, stand up straight and alternately pull your knees toward your chest: this will allow you to work the muscles in your glutes and back. In the second case, you will hold the bar and pull both legs towards the chest at the same time: 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 about weight loss training at home, and it can be done by anyone at any level of athletic training.
extra exercise
For those who are not satisfied with their regular workouts, we recommend considering several additional training options for beginners. These are stylish and useful exercises that allow you to strengthen muscles and stretch ligaments.
yoga. This practice is not for everyone: it is contraindicated for those with musculoskeletal disorders and back injuries. The rest can open videos on the internet and enjoy the easiest asanas for beginners. You don't have to go to the gym for this. The beauty of yoga is that behind its ease (in the initial phase) is the possibility to burn a lot of calories quickly.
Pilates. You can do it, just like yoga, without the need for a trainer at all. Buying a rug, watching some basic exercises, and building your muscles at home is enough.
Dance. Yes, you can dance at home too. Most modern trends are very helpful in removing excess fat. Lovers of more traditional options can try belly dancing: belly dancing really does build muscle.
diet
As we said, you can't eat fast food and try to 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 loved things in the diet. Diet here refers to proper nutrition. And it doesn't require a lot of restrictions. Its main assumptions are:
- There are no bad habits. Alcohol is very high in calories, and cigarettes not only put a huge burden on the lungs;
- Avoid foods high in carcinogens, dyes, food additives, salt and sugar. Fast food and factory sweets should be eliminated from the diet;
- drinking system. A person must drink at least 2 liters of purified water (juices, teas and other beverages do not count);
- Add more protein and fiber to your diet. These are healthy foods that will saturate your body quickly without giving it too many calories;
- Use special dietary supplements. For example, for weight loss, there are entire product lines that reduce cravings for sweets and help remove excess water from the body.
Finally, it's worth noting that overtraining is as harmful as not training at all. In everything you need to know measure and maintain balance. Then you will feel healthy!