To get rid of excess weight, you don't need to strain yourself with hard workouts in gyms and torture yourself with diets. Of course, if we talk about strong weight loss and health problems, you will need the help of a nutritionist and professional trainer. But if you just want to lose 5-6 kilograms and get rid of a dull belly, 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 instantly loses weight with the least stress, for someone stress is an easy way to gain 5-10 kilos, regardless of the amount of food. Someone can overeat with cakes and get an increase in the scales of 0. 5 kilograms, while someone "gets carried away" by one look at the cake. It's about metabolism. And if nature hasn't given you the chance to shed fat stores in a couple of trips to the gym, don't despair. Regular physical activity, proper nutrition and the rejection of bad habits are the key to health and a beautiful 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 halls 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 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, the cardiovascular system, and the hormonal background in women. Therefore, if the weight suddenly began to increase and does not go away even with diets, this is an occasion to urgently consult a doctor and conduct a series of tests.
weight loss reminder
One kilogram of fat and one kilogram of muscle occupy a different volume in our body. But unfortunately, when it comes to losing weight solely with the help of diets, it is the muscles that "fade" first. This is because the body, experiencing stress (and any diet is stress), begins to defend itself intensely. The old brain reaction is triggered, so a sharp drop in daily calories consumed is evidence that the body needs to be shifted into a state of emergency. Fat reserves are deposited, a person loses energy - the body goes into an energy-saving mode that allows it to survive without food. Therefore, any diet will not give the expected effect if you change it sharply or do not support it with physical activity. What should you keep in mind if you want to lose weight?
- The caloric content of meals should be gradually reduced. You cannot stop eating fried meat, fatty meat, sweets and stop frying food in butter abruptly if you have been doing this for the past few years. All harmful things must be gradually eliminated from the diet. If you used to eat 2, 000 calories a day, to lose weight you need to cut it down to 1, 500. But you need to do it within three or four weeks, not faster!
- 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 spikes after every meal, interrupting fat cell processing for 1-2 hours. That is, eating snacks, cookies and candy regularly increases weight precisely because it increases insulin production. Carbohydrates should be consumed only at strictly defined times and without exceeding the daily dose according to the harmonious calculation of BJU.
- Exercise regularly. Beginner exercises are good because they are quite easy and straightforward to perform. Therefore, you do not need to give them up: if you trained for two weeks and then give them up 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 have to honestly and regularly perform all the exercises.
Interesting fact:Walking helps you lose weight. Yes, it is absolutely optional to run in the morning and in the afternoon. First, running incorrectly is bad for your knee joints. Second, going for a walk to lose weight is morally easier and more enjoyable than going for a run. The only condition: daily walks must be at least 3 kilometers. Ideally 6-10, but few agree with such feats.
The best exercises to train at home
How to deal 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 combating fat deposits anywhere on the body.
burpees. This is one of the most effective exercises, the results of which can be seen after 5-6 regular workouts. At first it seems difficult, but in fact it is the burpee that gives an even load on all muscle groups, allowing you to burn fat quickly. The exercise is performed as follows:
- stand up straight, feet shoulder-width apart. Begin to squat down;
- stay down, put your hands on the floor by your sides;
- sharply pull your legs back, lower your chest to the floor, as if in a push-up;
- raise your chest, jump your feet forward, return to the bottom squat position;
- get up and jump, clapping your hands over your head.
It is recommended to perform 10 times 2-3 approaches. If such an amount seems heavy to you, then two sets and 5 times with a gradual increase in load will be enough to start with. This will not only help you quickly get rid of fat, but also develop the respiratory system.
Lizards.An essential exercise in any training program. Helps exercise back muscles, remove underarm fat, inflate and lift chest muscles. The exercise is performed as follows:
- take emphasis lying down. Hands at shoulder level, feet hip-width apart;
- lower the chest to the floor, the "plank" position should be maintained;
- exhale and rise to the starting position.
Repeat from 10 times, depending on your own training and abilities. In addition, you can push up from the couch, or you can do it from the floor with your feet on the couch: such a reverse push-up works out your chest muscles even better, which is especially important for women with large breasts.
Jumping cat.This exercise can be called the next step after burpees and push-ups. It is used for cardiovascular loading and allows you to effectively burn additional calories. We perform the exercise as follows:
- spread your legs 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. Do the exercise up to 20-30 times in one approach.
leg rotation. Exactly one minute to complete, and an excellent result after a few sessions. This exercise helps to work out the abdominal muscles, get rid of the "sides" and provides an additional load on the inner thighs. Do the exercise as follows:
- stand up straight, feet shoulder-width apart, hands clasped behind your neck;
- raise your leg, bend it at a right angle and begin to twist to the side for 15-20 seconds;
- the same, but with the second leg;
- then repeat the exercise, rotating in the other direction.
You can increase the execution time if it is robust enough.
Rope.A well-known exercise for which you need a projectile. You can jump on a rope from 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.
dominated. Not everyone has a horizontal bar at home, but there sure is one on the patio. Such an exercise not only helps to inflate the arms, but affects literally all the muscles of the body. Therefore, pulling up will help you lose weight quickly, even for those who are not helped by other exercises. The technique of execution can be completely different.
Raising knees.It can be performed both standing and on the crossbar. In the first case, stand up straight and alternately pull your knees to your chest - this will allow you to work out the muscles of the hips and back. In the second case, you will hold on to the crossbar and at the same time push both legs to your 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 workouts at home, absolutely anyone with any level of sports training can do them.
additional workouts
For those who are not satisfied with regular exercises, we suggest considering several additional training options for beginners. These are fashionable and useful exercises that allow you to strengthen your muscles and stretch your 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 a video from the Internet and enjoy the simplest asanas for beginners. You don't have to go to the gym for this. The advantage of yoga is that behind its ease (at the initial stage) lies the possibility of quickly burning a large number of calories.
pilates. You can do it, like yoga, without any instructor. Just get a mat, check out some basic exercises, and build your own muscles at home.
Dancing. Yes, you can also dance at home. And most of the modern trends are great for helping you get rid of excess fat. And lovers of more traditional options can try belly dancing: belly dancing really builds muscle.
Diet
As we have said, you cannot eat fast food and try to lose weight. Training must be accompanied by a diet. However, this does not mean at all that you should be as strict as possible, with the exception of everything tasty and beloved in the diet. Diet here refers to proper nutrition. And it does not require many restrictions. His main postulates are:
- no bad habits. Alcohol is very high in calories, and cigarettes put a heavy load not only on the lungs;
- rejection of foods rich in carcinogens, dyes, food additives, salt and sugar. Fast food and factory sweets should disappear from the diet;
- drinking regimen. A person should consume at least 2 liters of pure water (juices, teas 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 do not give it an excessive amount of calories;
- use special dietary supplements. For example, for weight loss, there are entire lines of products that reduce cravings for sweets and help rid the body of excess water.
And finally, it is worth noting that an excessive amount of training cannot be less harmful than its complete absence. In everything you have to know the measure and maintain a balance. And then you will feel healthy!