In order to get rid of excess weight, it is not at all necessary to go through hard training in gyms and to struggle with diets. Of course, if it is a question of 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 pesky tummy, you can easily do it at home.
Why are we not losing weight?
It is worth starting with the unique characteristics of the body. Someone immediately loses weight even 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 scale of 0. 5 kilograms, and someone can be "taken away" just by the sight of a cake. It's about metabolism. And if nature did not give you the opportunity to get rid of fat reserves in a couple of trips to the gym, you should not despair. Regular physical activity, proper nutrition and rejection of 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 confident without it. Besides, some simply cannot affordregular visits to gyms and sports complexes: there is no time, money, and sometimes the desire. In this case, training can be done independently, at home. In this article, we have collected effective exercises for weight loss that you can do yourself.
Important point:sometimes the weight doesn't come off due to health issues. In this case, excess weight is a symptom: there may be problems with the thyroid gland, the cardiovascular system and the hormonal background in women. Therefore, if the weight has suddenly started to increase and does not disappear even on diets, this is an opportunity to urgently consult a doctor and do 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 exclusively with the help of diets, the first thing is that the muscles "blow off". This is due to the fact that the body, experiencing stress (and every diet is stress), begins to intensively defend itself. The reaction of the ancient brain is triggered, due to which a sharp drop in daily calories is evidence that the body needs to be transferred to an emergency state. Fat reserves are deposited, a person loses energy: the body switches to an energy-saving mode that allows you to survive without food. Therefore, any diet will not give the expectedeffect if you switch to it suddenly 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 suddenly stop eating fatty, fried meat, sweets and stop frying food in butter if you have been doing it for the past few years. All harmful things should be gradually removed from the diet. If you used to consume 2000 calories a day, in order to lose weight, you need to reduce them to 1500. But you have to do it 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 the processing of fat cells for 1-2 hours. That is, regularly snacking on sandwiches, cookies and sweets increases weight precisely because insulin production increases. Carbohydrates should be consumed only in strictly defined terms and not exceeding the daily dose in accordance with the harmonious calculation of BJU.
- Exercise regularly. The exercises for beginners are good because they are quite simple and easy to perform. Therefore, you do not have to abandon them: if you trained for two weeks and then abandoned for a few days, there will be no results. To be effective, a serious systematic approach is needed. The habit develops in forty days, so for at least a month you will have to perform all the exercises honestly and regularly.
Interesting fact:Walking helps you lose weight. Yes, it is absolutely optional to run in the morning and in the evening. First, irregular running is bad for the knee joints. Second, going for a walk to lose 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 to do at home
How to deal with excess weight at home if there is no simulator? Fortunately, there are a whole host of weight loss exercises 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 training sessions. At first it seems difficult, but in fact, burpees give an even load to all muscle groups, allowing you to burn fat quickly. The exercise is performed as follows:
- standing upright, feet shoulder width apart. Begin a squat;
- stay under, place your hands on the floor at the sides of your body;
- throw your legs back sharply, lower your chest to the floor, as in a push-up;
- lift your chest, jump your legs forward, return to the lower squat;
- lift up and jump, clapping your hands overhead.
It is recommended to perform 10 times 2-3 approaches. If such an amount seems difficult to you, two series and 5 times will be enough for the beginning with a gradual increase in load. This will not only help you get rid of fat quickly, but will also develop the respiratory system.
Push-ups.An exercise that is mandatory in every training program. It helps work out the back muscles, get rid of armpit fat, pump up and lift the chest muscles. The exercise is performed as follows:
- take the emphasis lying down. Hands at shoulder level, feet at hip width;
- lower your chest to the floor, you should maintain the "plank" position;
- exhale and rise to the starting position.
Repeat 10 times, depending on your own training and capabilities. In addition, you can push from the sofa, or you can do it from the floor with your feet on the sofa: such a reverse push-up works out 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 load and allows efficient burning of extra calories. We perform the exercise as follows:
- spread your legs shoulder-width apart;
- start jumping, swinging your arms;
- Alternate up and down 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. Exactly one minute to go - and a great result after a few sessions. This exercise helps to work out the abdominal muscles, get rid of the "hips" and puts an additional load on the inner thighs. Do the exercise as follows:
- stand upright, feet shoulder-width apart, hands clasped behind the back of the head;
- lift your leg, bend it at a right angle and start rotating to the side for 15-20 seconds;
- the same - but with the other leg;
- then repeat the exercise, making rotations in the other direction.
You can increase the execution time if you are durable enough.
Rope.A well-known exercise for which you need a missile. You can jump on the 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.
Pull-ups. Not everyone has a horizontal bar at home, but surely there is one in the yard. Such an exercise not only helps to pump up the arms, but affects literally all the muscles in the body. Therefore, pull-ups will help you lose weight quickly, even for those who are not helped by other exercises. The performance technique can be completely different.
Knee lift.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 your hip and back muscles. In the second case, you will hold on to the bar and simultaneously pull both legs to your chest: in this way, the load will be greater, not only on your legs and back, but also on your abdominal muscles.
As you can see, there is nothing supernaturally complicated about training for weight loss at home, they can be performed by absolutely anyone with any level of sports training.
Additional trainings
For those who are not satisfied with regular exercises, we suggest that you consider a few additional training options for beginners. These are modern 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. Others can turn on videos 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 phase) lies the possibility of quickly burning a large number of calories.
Pilates. You can do it, like yoga, without an instructor. It's 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 modern trends are great for helping to get rid of excess fat. And fans 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 you're trying to lose weight. Training should 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 that is tasty and loved from the diet. Diet here refers to proper nutrition. And it doesn't require a lot of restrictions. Its main postulates are:
- no bad habits. Alcohol is very caloric, and cigarettes cause a huge burden 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 regime. A person must consume at least 2 liters of clean water (juices, teas and other drinks are not counted);
- include more protein and fiber in your diet. These are healthy foods that allow you to satiate your body quickly, without giving it too many calories;
- use special nutritional supplements. For example, for weight loss there are entire lines of products that reduce the desire for sweets and help remove excess water from the body.
And 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 balance. And then you will feel healthy!