To get rid of excess weight, it is not at all necessary to fight with hard training in gyms 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 kilos and get rid of that boring belly, you can easily do this 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, for someone stress is an easy way to gain 5-10 kilograms, regardless of the amount of food. Someone can overeat cakes and get an increase on the scales of 0. 5 kilograms, while someone "relates" to one look at the cake. It's about metabolism. And if nature has not given you the opportunity to get rid of fat reserves witha few visits to the gym, you should not despair. Regular physical activity, proper nutrition and giving up 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 feel healthy and confidentand without it. In addition, some simply cannot afford regular visits to gyms 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 effectiveweight loss exercises 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 starts to grow and does not disappear even with diets, this is a reason to urgently consult a doctor and take 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 you try to lose weight only with the help of diets, it is the muscles that are "blown out" in the first place. This is due to the fact that the body, experiencing stress (and any diet is stress), begins intensivelyto protect itself. The reaction of the ancient brain is triggered, for which a sharp reduction in daily calories is evidence that the body must be transferred to an emergency state. Fat reserves are postponed, a person loses energy: the body goes into energy-saving mode, which allows you tosurvive 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 consider if you want to lose weight?
- The caloric content of food should be reduced gradually. You cannot suddenly stop eating fatty, fried meat, sweets and stop frying food in oil if you have been doing this for the past few years. All harmful things should be gradually removed from the diet. If you normally consumed 2000 calories a day to lose weight, they should be reduced to 1500. But you need to do this within three to four weeks, not faster!
- Control your 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 fat cell processing for 1-2 hours. That is, regular snacking on sandwiches, cookies and sweets increases weight precisely because the production of insulin increases. Carbohydrates should be consumed only at strictly defined times and the daily dose should not be exceeded according to the BJU harmonic calculation.
- Exercise regularly. Exercises for beginners are good because they are quite simple and easy to do. Therefore, it is not necessary to abandon them: if you have trained for two weeks and then you are abandoned for a few days, there will be no result. 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 not necessary to run in the morning and in the evening. First, improper running is harmful to the knee joints. Second, going for a walk to lose some weight is morally easier and more pleasant than running. The only condition: daily walks must be at least 3 kilometers. Ideally - 6-10, but few agree to such feats.
The best exercises for training 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 fighting fat deposits in any part of the body.
burp. This is one of the most effective exercises, the results of which are visible after 5-6 regular training sessions. At first it seems difficult, but in fact the burpee gives an even load to all muscle groups, which allows you to quickly burn fat. The exercise is performed as follows:
- stand straight, feet shoulder-width apart. Start squatting;
- hold on from below, place your hands on the floor at the sides of the body;
- sharply throw your legs back, lower your chest to the floor, as in a push-up;
- lift the chest, jump the legs forward, return to the lower squat position;
- lift up and jump, clapping your hands above your head.
It is recommended to perform 10 times in 2-3 approaches. If such an amount seems heavy to you, two sets and 5 times with a gradual increase in load will be enough to start. This will not only help you quickly get rid of fat, but also develop the respiratory system.
Pushups.An exercise that is a must in any training program. It helps to train the muscles of the back, get rid of fat in the armpits, pump up and lift the muscles of the chest. The exercise is performed as follows:
- take the emphasis lying down. Hands shoulder-width apart, feet hip-width apart;
- lower your chest to the floor, the "plank" position must be maintained;
- exhale and rise to the starting position.
Repeat from 10 times, depending on your own preparation and capabilities. In addition, you can push yourself from the sofa or you can do it from the floor with the legs of the sofa: such a reverse push-up trains the chest muscles even better, which is especially important for women with large breasts.
Jumping Jack.This exercise can be called the next step after burpees and push-ups. It is used for cardio and allows you to efficiently burn extra calories. We perform the exercise as follows:
- spread your feet shoulder-width apart;
- start jumping, waving your arms;
- Alternate the up and down movements of the arms with each jump.
The number of approaches depends on your preparation. Perform the exercise up to 20-30 times in one approach.
Leg rotation. Just a 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 gives an additional load to the inner thighs. Do the exercise as follows:
- stand upright, feet shoulder-width apart, hands clasped behind the back of the head;
- raise your leg, bend it at a right angle and begin to rotate to the side for 15-20 seconds;
- the same - but with the second leg;
- then repeat the exercise, making rotations in the other direction.
You can increase the run time if you are durable enough.
Rope.A well-known exercise for which you need a projectile. You can jump 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.
Collections. Not everyone has a horizontal bar at home, but they certainly have one in the yard. Such an exercise not only helps to pump up your arms, but also affects literally all the muscles of the body. Therefore, pull-ups will help you lose weight quickly, even for those who do not help other exercises. The execution technique can be completely different.
Lifting the knees.It can be performed both standing and on the crossbar. In the first case, stand straight and successively 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 hold on to the crossbar and simultaneously pull 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 exercises at home, absolutely anyone with any level of fitness can perform them.
Additional training
For those who are not satisfied with regular exercises, we suggest considering a few additional training options for beginners. These are modern 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 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 (in the initial stage) lies the possibility of quickly burning a large number of calories.
Pilates. You can do it, like yoga, without an instructor at all. It is enough to get a mat, watch a few basic exercises and strengthen your own muscles at home.
Dancing. Yes, you can dance at home too. And most current trends are great for helping you get rid of excess fat. And lovers of more traditional options can try belly dancing: belly dancing really strengthens the muscles.
Diet
Like we said, you can't eat fast food and try to lose weight. Training should be accompanied by a diet. However, this does not mean at all that she should be as strict as possible, excluding everything tasty and favorite from the diet. Diet here refers to proper nutrition. And it doesn't require many restrictions. Its main postulates are:
- no bad habits. Alcohol is very caloric, and cigarettes put a huge burden not only on the lungs;
- refusal of foods with a high content of carcinogens, dyes, food additives, salt and sugar. Fast food and factory sweets must disappear from the diet;
- drinking regime. One 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 nutritional supplements. For example, for weight loss, there are entire product lines that reduce the desire for sweets and help remove excess water from the body.
Finally, it is worth noting that an excessive amount of training can be no less harmful than their complete absence. In everything you need to know the measure and maintain a balance. And then you will feel healthy!