To get rid of excess weight, it is not necessary to control yourself with hard exercises in gyms and torture yourself with diets. Of course, if we are talking about serious weight loss and health issues, you will need the help of a professional nutritionist and trainer. But if you just want to lose 5-6 kilos and get rid of those boring abs, you can easily do it at home.
Why don't we lose weight?
It is worth starting with the unique features of the body. Someone immediately loses weight at the slightest stress, for someone, stress is an easy way to lose 5-10 kilos, regardless of the amount of food. Someone can overeat with cakes and get an increase on the scale of 0. 5 kilograms, while someone is "taken" by one look at the cake. It's about metabolism. 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 keys to health and a beautiful figure. Yes, you may never achieve the ideals of a beach body, but you can still feel healthy and confident. In addition, some simply cannot afford regular visits to fitness centers and sports complexes: there is no time, money, and sometimes even the desire. In this case, the exercise can be done independently at home. In this article, we have collected 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 can be with the thyroid gland, cardiovascular system, and hormonal background in women. Therefore, if the weight suddenly began to increase and does not go even on diets, this is an opportunity to urgently consult a doctor and undergo 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 trying to lose weight only with the help of diets, first of all, the muscles are "blown". This is due to the fact that the body under stress (and any diet is stress) begins to intensively defend itself. The reaction of the ancient brain is triggered, for which a sharp decrease in daily calories consumed proves that the body needs to be transferred to an emergency state. Fat reserves accumulate, a person loses energy: the body goes into energy-saving mode, which allows it to live without food. Therefore, if you switch to it suddenly or do not support it with physical activity, any diet will not give the expected effect. What should you pay attention to if you want to lose weight?
- The calorie content of food should be gradually reduced. If for the last few years you can't stop eating fatty, fried meat, sweets and frying food in oil. All harmful things should be gradually removed from the diet. If you normally consume 2000 calories a day, you need to reduce them to 1500 to lose weight. But you have to do it in three to four weeks, not faster!
- Monitor your insulin levels. This hormone transports glucose throughout the body and increases muscle glycogen reserves. It is this substance that is needed for effective training. After each meal, insulin rises, stopping the processing of fat cells within 1-2 hours. That is, regular snacking on sandwiches, cookies and sweets increases weight due to increased insulin production. Carbohydrates should be consumed only at strictly defined times and should not exceed the daily dose according to the harmonic calculation of BJU.
- Exercise regularly. The exercises are good for beginners because they are quite easy and simple to perform. Therefore, it is not necessary to give them up: if you train for two weeks and then leave for a few days, there will be no results. To be effective, a rigorous systematic approach is required. The habit develops in forty days, so you will have to do all the exercises honestly and regularly for at least a month.
Interesting fact:Walking helps to lose weight. Yes, running in the morning and evening is completely optional. First, running incorrectly is bad for the knee joints. Second, going for a walk to lose some weight is easier and more enjoyable than running. The only condition: daily walks must be at least 3 kilometers. Ideally - 6-10, but few people agree to such feats.
The best exercises to do at home
If there are no simulators, how to deal with excess weight at home? Fortunately, there are a number of exercises that are great for fighting fat deposits on any part of the body to start losing weight.
burpees. This is one of the most effective exercises, the result can be seen after 5-6 regular exercises. At first, it seems difficult, but in fact, it is a burpee that gives a uniform load to all muscle groups, which allows you to burn fat quickly. The exercise is carried out as follows:
- stand straight, feet shoulder width apart. Begin squatting;
- lie down, put your hands on the floor on the sides of the body;
- throw your legs back sharply, lower your chest to the ground as in a push-up;
- lift the chest, jump the legs forward, return to the lower squat position;
- lift yourself up and stand up, clapping your hands above your head.
It is recommended to perform 2-3 approaches 10 times. If such an amount seems heavy to you, it will be enough to start with two sets and 5 times with a gradual increase in load. This will help not only to get rid of fat quickly, but also to develop the respiratory system.
Push-ups.An exercise that is a must in every workout program. It helps to work the back muscles, get rid of fat in the armpits, pump and lift the chest muscles. The exercise is carried out as follows:
- emphasize by stretching. Hands at shoulder level, feet at hip width;
- lower your chest to the floor, the "plank" position should be maintained;
- inhale and rise to the starting position.
Repeat 10 times depending on your own training and capabilities. In addition, you can push up from the sofa or lift your legs from the floor on the sofa: such a reverse push-up works the chest muscles better, which is especially important for larger women. breasts.
Jumping Jack.This exercise can be called the next step after burpees and push-ups. It is used for cardio load and allows you to burn extra calories effectively. We perform the exercise as follows:
- keep your feet shoulder width apart;
- start jumping, swinging your arms;
- Alternate arm movements up and down with each jump.
The number of approaches depends on your preparation. Perform the exercise 20-30 times in one approach.
Leg rotation. A 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 together behind the head;
- raise your leg, bend it at a right angle and start turning to the side for 15-20 seconds;
- the same - but with the second leg;
- then repeat the exercise by rotating in the other direction.
If you are patient enough, you can increase the execution time.
Ip.A popular exercise for which you need a projectile. You can jump with a rope from 0. 5 to 2 minutes, gradually increasing the speed and intensity of the jumps. Exercise helps to get rid of body fat quickly in all parts of the body.
Pull-up. Not everyone has a horizontal bar at home, but they definitely have it in the yard. Such an exercise not only helps to pump up your arms, but also affects all the muscles in the body. Therefore, pull-ups will help you lose weight quickly, even for those who do not benefit from other exercises. The implementation technique can be completely different.
Raise the knees.It can be done both standing and cross. In the first case, stand straight and alternately pull your knees to your chest: this will allow you to work the muscles of the hips and back. In the second case, you will hold on to the cross and at the same time pull both legs to your 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 about weight loss exercises at home, absolutely anyone with any fitness can do them.
Additional exercises
For those who are not satisfied with regular exercises, we suggest to consider 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 diseases of the musculoskeletal system and back injuries. The rest can open 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 (at the initial stage) lies the possibility of burning a lot of calories.
Pilates. You can do yoga without an instructor at all. It is enough to buy a mat at home, watch a few basic exercises and strengthen your own muscles.
Dance. Yes, you can dance at home too. And the latest trends are great for getting rid of excess fat. And those who like more traditional options can try bellydance: belly dance really strengthens the muscles.
Diet
As we said, you can't eat fast food and try to lose weight. Training should be accompanied by diet. But this does not mean that it should be as strict as possible, excluding everything tasty and lovely 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 smoking not only puts a heavy burden on the lungs;
- rejection of foods high in carcinogens, dyes, food additives, salt and sugar. Fast food and factory sweets should be excluded from the diet;
- drinking mode. A person should consume at least 2 liters of clean water (juices, teas and other drinks are not taken into account);
- include more protein and fiber in your diet. These are healthy foods that allow you to satiate the body quickly and at the same time do not give it an excessive amount of calories;
- use special dietary supplements. For example, there are entire product lines for weight loss that reduce cravings for sweets and aid in the removal of excess water from the body.
And finally, it should be noted that an excessive amount of exercise can be no less harmful than their complete absence. It is necessary to measure and maintain balance in everything. And then you will feel healthy!