To get rid of excess weight, it is not at all necessary to drive yourself with hard workouts in the gym and torture yourself with diets. Of course, if we are talking about strong 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 kilograms and remove a boring tummy, you can easily do it at home.
Why aren't we losing weight?
It is worth starting with the unique characteristics of the body. Someone loses weight instantly at the slightest stress, for someone stress is an easy way to gain 5-10 pounds, regardless of the amount of food. Someone can overeat with pies and get a 0. 5 kilogram increase on the scales, while someone gets "carried away" by a look at the pie. It's about metabolism. And if nature hasn't given you the opportunity to get rid of fat stores in a couple of trips to the gym, you shouldn't despair. Regular physical activity, proper nutrition and the rejection of bad habits are the key to health and a good figure. Yes, you may never achieve the ideals of a beach body, but you can feel healthy and confident without it. In addition, some simply cannot afford regular visits to fitness rooms and sports complexes - there is no time, money and sometimes even desire. In this case, training can be done independently, at home. In this article, we have collected effective weight loss exercises that you can do on your own.
Important point:sometimes the weight does not go away due to health problems. In this case, excess weight is a symptom: problems can relate to the thyroid, cardiovascular system and hormonal background in women. Therefore, if the weight suddenly begins to grow and does not go away even with diets, this is an occasion to urgently consult a doctor and carry out a series of tests.
Reminder to lose weight
One kilogram of fat and one kilogram of muscle occupy a different volume in our body. But, unfortunately, when trying to lose weight solely with the help of diets, it is the muscles that are "blown away" in the first place. This is due to the fact that the body, experiencing stress (and any diet is stress), begins to defend itself intensely. It triggers the reaction of the ancient brain, so a sharp drop in calories consumed daily is proof that the body needs to be transferred into a state of emergency. Fat reserves are deposited, a person loses energy - the body enters 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 abruptly or do not support it with physical activity. What should you keep in mind if you want to lose weight?
- The calorie content of meals should be gradually reduced. You can't abruptly stop eating fatty, fried meat, sweets, and stop frying food in butter if you've been doing it in the last few years. All harmful things should be gradually removed from the diet. If you used to consume 2000 calories a day, to lose weight you have to reduce them to 1500. But you have to do it within three to four weeks, not faster!
- Check your insulin levels. This hormone carries glucose throughout the body, increasing muscle glycogen stores. It is this substance that is needed for effective training. Insulin rises after each meal, stopping the processing of fat cells for 1-2 hours. That is, regular snacks of sandwiches, cookies and sweets make you gain weight precisely because it increases insulin production. Carbohydrates should be consumed only at strictly defined times and not exceeding the daily dose according to the harmonious calculation of the BJU.
- Exercise regularly. Beginner exercises are good because they are quite easy and simple to perform. Therefore, it is not necessary to abandon them: if you have been training for two weeks and then have abandoned for several days, there will be no results. To be effective, a serious systematic approach is required. The habit develops in forty days, so at least a month you will need to honestly and regularly perform all exercises.
Interesting fact:Walking helps you lose weight. Yes, it is absolutely optional to run in the morning and in the evening. First, improper running hurts the knee joints. Second, taking a walk to lose weight is morally easier and more fun than going for a run. The only condition: the daily walks must be at least 3 kilometers long. Ideally - 6-10, but few accept such feats.
The best exercises to train at home
How to cope 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 anywhere in the body.
burpee. This is one of the most effective exercises, the results of which can be seen after 5-6 regular workouts. It seems difficult at first, but it's actually the burpee that gives an even load on all muscle groups, allowing you to burn fat fast. The exercise is performed as follows:
- stand up straight, feet shoulder-width apart. Start squatting;
- linger under, put your hands on the floor on the sides of the body;
- sharply throw your legs back, lower your chest to the floor, as in a push-up;
- raise the chest, jump feet forward, return to the lower squat position;
- get up and jump up, clapping your hands above your head.
It is recommended to carry out 2-3 approaches 10 times. If such an amount seems heavy to you, then two sets and 5 times with a gradual increase in load will be enough for a start. This will not only help you get rid of fat quickly, but also develop the respiratory system.
Lift.An exercise that is a must in any training program. Helps to train back muscles, get rid of underarm fat, pump and lift chest muscles. The exercise is performed as follows:
- put the accent lying down. Hands shoulder-height, feet hip-width apart;
- lower the chest to the ground, the position of the "plank" should be maintained;
- exhale and rise to the starting position.
Repeat 10 times, depending on your training and abilities. Also, you can get up from the sofa, or you can do it from the floor with your feet on the sofa - such a reverse bend trains the chest muscles even better, which is especially important for women with large breasts.
Jack jumping.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;
- starts jumping, swinging his arms;
- Alternate arm movements up and down with each jump.
The number of approaches depends on your preparation. Perform the exercise up to 20-30 times in one approach.
Rotation of the legs. Exactly one minute to complete - and an excellent result after a few sessions. This exercise helps to train the abdominal muscles, get rid of the "hips" and gives an additional load on the inside of the thighs. Perform the exercise as follows:
- stand straight, feet shoulder-width apart, hands clasped behind the neck;
- lift the leg, bend it at a right angle and begin to rotate to the side for 15-20 seconds;
- the same - but with the second stage;
- then repeat the exercise, making rotations in the other direction.
You can increase the run time if you are tough enough.
Rope.A well-known exercise for which you need a bullet. You can jump on a rope for 0. 5 to 2 minutes, gradually increasing the speed and intensity of the jumps. Exercise helps to quickly get rid of body fat in all parts of the body.
Pull up. Not everyone has a horizontal house bar, but for sure there is one in the yard. Such an exercise not only helps to pump up the arms, but literally affects all the muscles in the body. Therefore, pulling up will help you lose weight quickly, even for those who don't help other exercises. The technique of execution can be completely different.
Raise your 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 the muscles of the hips and back. In the second case you will grab the crossbar and simultaneously pull both legs to the chest: in this way the load will be greater, 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, absolutely anyone with any level of sports training can do it.
Additional workouts
For those who are not satisfied with regular exercises, we suggest considering several additional training options for beginners. These are trendy and useful exercises that allow you to strengthen the muscles and stretch the ligaments.
Yoga. The practice is not for everyone: it is contraindicated for people with musculoskeletal disorders and back injuries. The rest can turn on a video from the Internet and enjoy the simplest asanas for beginners. You don't have to go to the gym for that. The advantage of yoga is that behind its ease (in the initial stage) is the ability to quickly burn a large number of calories.
Pilate. You can do it, like yoga, without an instructor. Just get yourself a mat, watch some basic exercises, and strengthen your muscles at home.
Dancing. Yes, you can dance at home too. And most of the modern trends are great for helping get rid of excess fat. And lovers of more traditional options can try belly dancing: belly dancing really strengthens the muscles.
Diet
As we said, you can't eat fast food and try to lose weight. Training should be accompanied by a diet. However, this does not at all mean that it should be as strict as possible, except for everything that is tasty and loved by the diet. Diet here refers to proper nutrition. And it doesn't require many restrictions. His main postulates are:
- no bad habits. Alcohol is very caloric, and cigarettes put a huge burden not only on the lungs;
- refusal of foods rich in carcinogens, dyes, food additives, salt and sugar. Fast food and factory sweets should disappear from the diet;
- drinking regime. A person must consume at least 2 liters of pure water (juices, tea and other drinks do not count);
- include more protein and fiber in your diet. These are healthy foods that allow you to quickly saturate the body and at the same time not to give it an excessive calorie intake;
- use special dietary supplements. For example, for weight loss there are entire lines of products that reduce the cravings for sweets and help remove excess water from the body.
And finally, it is worth noting that an excessive amount of training cannot be less harmful than their complete absence. In all you need to know the measure and maintain a balance. And then you will feel healthy!