In order to get rid of excess weight, it is not at all necessary to drive you with difficult training in gymnasiums and torment diets.Of course, if we are talking about many problems of weight loss and health, the help of a nutritionist and a professional coach will need.But if you just want to drop 5 to 6 kilograms and remove the boring belly, you can easily do it at home.
Why don't we lose weight
It is worth starting with the unique characteristics of the body.Someone instantly loses weight at the slightest stress, because a certain stress is an easy way to win 5 to 10 kilos, whatever the amount of food.Someone can be overwhelmed with cakes and get an increase in scales of 0.5 kilograms, and someone "spreads" with a glance at the cake.The point is metabolism.And if nature has not given you the opportunity to get rid of fat reserves in a few countryside in the room, you should not despair.Regular physical activity, nutrition and appropriate rejection of bad habits are the key to health and a beautiful figure.Yes, you may never reach the ideals of the beach body, but you can feel healthy and confident without him.In addition, some simply cannot afford regular visits to fitness rooms and sports complexes: there is no time, money and sometimes desires.In this case, the training can be done independently, at home.In this article, we have collected effective weight loss exercises that can be done independently.
Important point: Sometimes the weight does not happen due to health problems.In this case, an excess weight acts as a symptom: problems can be with the thyroid gland, the cardiovascular system and hormonal history in women.Therefore, if the weight suddenly started to grow and does not even leave the diets, it is an opportunity to consult a doctor urgently and to pass a certain number of tests.
Memo to lose weight
A kilogram of fat and kilograms of muscles occupy a different volume in our body.But, unfortunately, when you try to lose weight exclusively with the help of diets, the muscles are mainly "breathtaking".This is due to the fact that the body undergoing stress (and any diet is stress) begins to defend itself intensively.The reaction of the ancient brain is triggered, for which a sharp drop in daily calories is proof that the body must be translated as an emergency.The fat reserves are deposited, in one person, the energy disappears: the body enters an energy saving diet, which allows you to survive without food.Therefore, any diet will not give the expected effect, if you will strongly support it or not support it with physical effort.What should I remember if you want to lose weight?
- The calorie content of the dishes must be gradually reduced.You cannot suddenly stop eating fat, fried, candy and stop frying butter food if you have done in recent years.All harmful should leave the regime gradually.If you generally consume 2000 calories per day, for weight loss, they must be reduced to 1,500. But you should do it for three to four weeks, not faster!
- Check the insulin level.This hormone carries glucose throughout the body, increasing the glycogen supply in the muscles.It is this substance necessary for effective training.Insulin increases after each meal, interrupting the treatment of fat cells from 1 to 2 hours.In other words, regular snacks with sandwiches, cookies and candies increase the weight precisely because the production of insulin increases.Carbohydrates should only be consumed in strictly defined time and not exceeding the daily dose in accordance with the harmonious calculation of carbohydrate fat proteins.
- Train regularly.The exercises for beginners are good in that they are easy and easy to perform.Therefore, you do not need to throw them away: if you have trained for two weeks, then you abandoned for several days - there will be no results.A serious systematic approach is necessary for the effect.The habit is produced in forty days, so at least a month will have to perform all exercises honestly and regularly.
Interesting fact: Simple walks help lose weight.Yes, it is completely optional to run in the morning and evening.First, a bad race is harmful to the knee joints.Second, making a walk to lose weight is mentally easier and more pleasant than a race.The only condition: daily walks should be at least 3 kilometers.Ideally, 6-10, but few accept such exploits.
The best exercises for home training
How to fight overweight at home, if there are no simulators?Fortunately, there is a whole range of exercises to start losing weight, which help fight fat deposits in any part of the body.
Burpee.This is one of the most effective exercises, the results of which can be seen in 5-6 regular training.At first, it seems complex, but in fact, it is Burpee which gives a uniform load on all muscle groups, allowing you to quickly burn fat.The exercise is carried out as follows:
- Get in exactly, the leg width.Start a squat;
- Expect below, put your hands on the ground on the sides of the body;
- Suddenly rub your legs back, lower the chest to the ground, as during the push;
- Lift your chest, jump forward, go back to the lower position of the squat;
- Get up suddenly and jump, slap your hands on your head.
It is recommended to perform 10 times 2-3 approaches.If such an amount seems difficult to you, first, two approaches and 5 times with a gradual increase in the load will be sufficient.This will not only help get rid of fats quickly, but also develop the respiratory system.
Push ups. An exercise that is necessarily included in each training program.Helps to determine the back muscles, get rid of fats in the armpits, pump and lift the muscles from the chest.The exercise is carried out as follows:
- Take the lying accent.Hands at the shoulder level, legs on the width of the hips;
- Bring your chest to the ground, the position of the "bar" must be kept;
- Exhale and go up to the starting position.
Repeat 10 times, according to your own preparation and capacities.In addition, you can push sofa, or you can from the floor by placing your feet on the sofa: such a reverse push - Up is even better elaborated the chest muscles, which is particularly relevant for women with big breasts.
Jacking Jack. This exercise can be called the next step after Burpee and Push -ups.It is used for cardio load and allows you to effectively burn excessive calories.We do the exercise as follows:
- Put your feet on a large shoulder;
- Start jumping, making swings with your hands;
- Alternate the movements of the hands from top to bottom with each jump.
The number of approaches depends on your preparation.Perform the exercise up to 20-30 times in an approach.
Leg rotation.Exactly a minute for execution - and an excellent result after a few classes.This exercise helps to determine the press muscles, get rid of "sides" and gives an additional load on the interior thighs.Perform the exercise as follows:
- Stand straight, the legs shoulders on the width, tighten your arms behind the back of your head;
- Lift your leg, fold it at right angles and start the rotation on the side for 15-20 seconds;
- The same thing - but with the second step;
- Then repeat the exercise by rotating in the other direction.
You can increase the execution time if you are robust enough.
Shelf. A perfectly familiar exercise, for which you will need a projectile.You can jump on a rope of 0.5 to 2 minutes, gradually increasing the speed and intensity of the jumps.Exercise helps quickly get rid of fat deposits in all parts of the body.
Pull -ups.Not everyone has a domestic horizontal bar, but it is probably in the courtyard.Such an exercise not only helps to pump their hands, but it literally acts on all muscles of the body.Therefore, the stop will help quickly lose weight even to those who do not help other exercises.The execution technique can be completely different.
Raise the knees. You can do both standing and on the crossbar.In the first case, stand up straight and make your knees alternately to your chest: this will allow you to determine the muscles of the hips and back.In the second case, you will hang on to the transverse bar and simultaneously pull the two legs to the chest: the load will be higher, not only at the feet and back, but also on the press muscles.
As you can see, in training for weight loss at home, there is nothing supernaturally difficult;Absolutely anyone with a level of sports training can do them.
Additional training
Those who are not sufficient for ordinary exercises, we propose to consider several additional options for training for beginners.These are fashionable and useful classes that allow you to strengthen muscles and stretch the 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 turn on the video on the internet and enjoy the simplest asanas for beginners.There is no need to go to the gym for that.The most yoga is that behind its lightness (at the initial stage) is the possibility of quickly burning a large number of calories.
Pilates.You can commit yourself, like yoga, without instructor.Just get a carpet, see some basic exercises and strengthen your own muscles at home.
Dancing.Yes, you can also dance at home.And most modern directions help get rid of excess fat.And lovers of more traditional options can try to do belly dance: belly dance really strengthens the muscles.
The regime
As we have already said, you cannot eat fast food and try to lose weight.The training must be accompanied by a diet.However, this does not mean at all that it should be as strict as possible, with the exception of everything that is tasty and loved by the diet.The diet here means good nutrition.And that doesn't require a lot of restrictions.Its main postulates are:
- Lack of bad habits.Alcohol is very caloric and cigarettes give a huge load not only on the lungs;
- Refusal of high -carcinogens, dyes, food additives, salt and sugar.Fast food and factory candies should disappear from the diet;
- mode of consumption.A person must consume at least 2 liters of pure water (juices, teas and other drinks do not count);
- Include more protein and fiber in the diet.These are useful products that allow you to quickly saturate the body and at the same time, do not give it an excessive number of calories;
- Use special food supplements.For example, to lose weight, there are whole herbalife products that reduce the desire for candies and help remove excess water from the body.
And finally, it should be noted that an excessive number of training cannot be less harmful than their complete absence.In everything you need to know the measure and observe the balance.And then you will feel like a healthy person!