In order to get rid of excess weight, it is not at all necessary to conduct yourself with hard workouts in gyms and torture yourself with diets. Of course, if we are talking about significant 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 pounds and remove an annoying belly, you can easily do it at home.
Why are we not losing weight?
It is worth starting with the unique features of the body. Someone loses weight instantly at the slightest stress, because stress is an easy way to gain 5-10 pounds regardless of the amount of food. Someone can overeat with cakes and get an increase on the scales of 0. 5 kilograms, while someone is "carried away" by a glance at the cake. It's a matter of metabolism. And if nature has not given you the opportunity to get rid of fat stores in a few trips to the gym, do not 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 rooms and sports complexes: there is no time, money and sometimes even desire. In this case, the 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, cardiovascular system and 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 take a series of tests.
Reminder to lose weight
A kilogram of fat and a kilogram of muscle occupy a different volume in our body. But, unfortunately, when you're trying to lose weight through diets alone, it's the muscles that get "blown away" in the first place. This is due to the fact that the body, under stress (and any diet is stress), begins to intensively defend itself. The old brain reaction is triggered, for which a sharp drop in calories consumed daily is evidence that the body needs to be transferred into an emergency state. Fat stores are deposited, a person loses energy: the body goes into an energy-saving mode that allows you to survive without food. Therefore, any diet will not give the desired effect if you abruptly switch to it 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 reduced gradually. You cannot suddenly stop eating fatty, fried meat, sweets and stop frying food in butter if you have been doing it for a few years. All harmful things should be gradually removed from the diet. If you are used to consuming 2000 calories a day, to lose weight you must reduce them to 1500. But you must do it in three to 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 rises after each meal, stopping the processing of fat cells for 1-2 hours. That is, regular snacking on sandwiches, cookies and sweets increases weight precisely because insulin production increases. Carbohydrates should be consumed only at strictly defined times and not to exceed the daily dose in accordance with the harmonious calculation of BJU.
- Regular exercise. Beginner exercises are good because they are quite easy and simple to perform. Therefore, you do not need to give them up: if you trained for two weeks and then gave up for several days, there will be no results. To be effective, a serious systematic approach is needed. The habit is developed in forty days, so at least a month you will have to honestly and regularly perform all the exercises.
Interesting fact:Walking helps to lose weight. Yes, it is absolutely optional to run in the morning and in the evening. First, incorrect running is bad for the knee joints. Second, going for a walk to lose weight is morally easier and more enjoyable than going for a run. Only condition: 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 deal with excess weight at home if there are no simulators? Luckily, there is a whole range of exercises to start losing weight that are great for fighting fat deposits in any part of 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, which helps to burn fat quickly. The exercise goes as follows:
- stand up straight with your feet shoulder-width apart. Start squatting;
- linger below, 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;
- lift chest, jump feet forward, return to lower squat position;
- lift yourself up and jump, clapping your hands above your head.
It is recommended to perform 10 times 2-3 approaches. If such an amount seems heavy to you, two sets and 5 times with a gradual increase in the load will be enough to start. This will not only help you get rid of fat quickly, but also develop the respiratory system.
Shoes.An essential exercise in any training program. It helps work the back muscles, shed armpit fat, plump and lift the chest muscles. The exercise goes as follows:
- focus when lying down. Hands at shoulder level, feet hip-width apart;
- lower your chest to the floor, the "plank" position should be maintained;
- exhale and return to the starting position.
Repeat from 10 times, depending on your own training and ability. In addition, you can stand up from the sofa or you can do it from the floor with your feet on the sofa: such a reverse push-up works the chest muscles even better, which is especially important for women withbig breasts.
Jumping Jack.This exercise can be called the next step after burpees and push-ups. It is used for cardio loading and allows you to burn extra calories effectively. 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. Perform the exercise up to 20-30 times in one approach.
Leg rotation. Exactly one minute to complete - and a great result after a few sessions. This exercise helps to work out the abdominal muscles, get rid of the "sides" and give an extra load to the inner thighs. Do the exercise as follows:
- stand straight, feet shoulder-width apart, hands clasped behind the neck;
- raise your leg, bend it at a right angle and start rotating to the side for 15-20 seconds;
- the same - but with the return match;
- then repeat the exercise by performing rotations in the other direction.
You can increase the execution time if you are tough enough.
String.A well-known exercise for which you need a projectile. You can jump on a rope for 0. 5-2 minutes, gradually increasing the speed and intensity of jumps. Exercise helps to quickly get rid of body fat in all parts of the body.
pull-ups. Not everyone has a horizontal bar at home, but there certainly is one in the yard. Such an exercise not only helps pump up your arms, but literally affects every muscle in the body. Therefore, pulling up will help you lose weight quickly, even for those other exercises that don't help. The execution technique can be completely different.
Raise the knees.Can be performed both standing and on the crossbar. In the first case, stand straight and alternately pull your knees towards 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 crossbar and simultaneously pull both legs towards your chest: thus 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 training to lose weight at home, absolutely anyone with any level of sports training can perform them.
Additional workouts
For those who are not satisfied with regular exercises, we suggest considering several additional workout 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. Others can turn on a video on 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 ability to quickly burn a large number of calories.
Pilates. You can do it, like yoga, without an instructor at all. Just get a blanket, watch some basic exercises, and strengthen your own muscles at home.
Dancing. Yes, you can also dance at home. And most modern trends are great for helping get rid of excess fat. And fans of more traditional options can try belly dancing: belly dancing really builds muscle.
Diet
Like we said, you can't eat fast food and try to lose weight. Training must be accompanied by a diet. However, this does not mean at all that it should be as strict as possible, except for everything that is tasty and popular in food. Diet here refers to good nutrition. And it does not require many restrictions. Its main postulates are:
- no bad habits. Alcohol is high in calories, and cigarettes put a tremendous load 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;
- consumption regime. 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 your diet. These are healthy foods that allow you to quickly saturate the body and at the same time 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 remove excess water from the body.
And finally, it should be noted that excessive training can be no less harmful than their complete absence. In everything you must know the measure and maintain a balance. And then you will feel healthy!