In order to get rid of excess weight, it is not necessary at all to drive with difficult training in gyms and agony diets.When we talk about a lot of weight loss and health problems, the help of a professional nutritionist and a trainer will of course need.However, if you only want to drop 5-6 kilograms and remove the boring belly, you can easily do this at home.
Why don't we lose weight?
It is worth starting with the unique properties of the body.Someone immediately loses weight with the least stress, because a certain stress is an easy way to win 5-10 kilos, regardless of the amount of food.Someone can be overwhelmed by cakes and increase an increase to scales of 0.5 kilograms, and someone “spreads” from a look at the cake.The point is metabolism.And if nature did not give you the opportunity to get rid of fat reserves in some campaigns in the hall, you shouldn't despair.Regular physical activity, correct nutrition and rejection of bad habits are the key to health and a beautiful figure.Yes, maybe you will never reach the ideals of the 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 wishes.In this case, the training can be carried out independently at home.In this article we have gained effective exercises for weight reduction that can be carried out independently.
Important point: Sometimes the weight does not run due to health problems.In this case, excess weight acts as a symptom: problems can be with the thyroid gland, the cardiovascular system and the hormonal background in women.If the weight suddenly started to grow and does not even go on diets, this is an opportunity to consult a doctor urgently and carry out a number of tests.
Memo for losing weight
One kilogram of fat and kilogram of muscles occupy another volume in our body.But unfortunately the muscles are primarily "blown away" when he tries to lose weight exclusively with the help of diets.This is due to the fact that the body that has stress (and every diet is stress) to defend itself intensively.The reaction of the old brain is triggered, for which a strong drop in daily calories is proof that the body must be translated into an emergency.Fat reserves are deposited, energy disappears in one person: the body goes into an energy -saving regime that makes it possible to survive without food.Therefore, every nutrition will not give the expected effect if you support it sharply or not with physical exertion.What should I remember if you want to lose weight?
- The calorie content of dishes must gradually be reduced.You cannot stop eating fat, roasted meat, sweets and stop eating, eating food in butter if you have done so in recent years.Everything is harmful to the diet gradually.If you have usually consumed 2000 calories a day, they must be reduced to 1,500 for weight loss.But you have to do this for three to four weeks, not faster!
- Control of the insulin level.This hormone transports glucose in the body and increases the supply of glycogen in the muscles.It is that this substance is required for effective training.Insulin increases after every meal and interrupts the processing of fat cells by 1-2 hours.This means that regular snacks with sandwiches, cookies and sweets increase the weight exactly because the production of insulin increases.Carbohydrates should only be consumed in a strictly defined time and the daily dose should not exceed the harmonious calculation of carbohydrate fat proteins.
- Train regularly.Exercises for beginners are good in that they are easy and easy to carry out.Therefore, you don't have to throw them: If you have trained for two weeks and then gave up for a few days, there will be no result.A serious systematic approach is required for the effect.The habit will be produced in forty days, so at least one month all exercises must be carried out honestly and regularly.
Interesting fact: Simple walks help to lose weight.Yes, it is completely optional to run in the morning and in the evening.First, a wrong run for the knee joints is harmful.Secondly, it is mentally easier and more pleasant than going a run to take some weight.The only state: the daily walks should be at least 3 kilometers.Ideally, 6-10, but only a few voices such heroic deeds.
The best exercises for training at home
How can you fight overweight at home if there are no simulators?Fortunately, there are a number of exercises to lose weight that help to combat fat deposits in part of the body.
Burpee.This is one of the most effective exercises, the results of which can be seen in a regular training of 5 to 6.At first it seems complex, but it is actually burpee that contains all muscle groups uniformly so that they can burn fat quickly.The exercise is carried out as follows:
- Stand exactly, your legs shoulder -width apart.Start a crouch;
- If you linger below, put your hands on the floor on the sides of the body.
- Grate your legs sharply back and lower the chest onto the floor, as with push -ups;
- Lift your breast, jump forward, return to the lower position of the squat.
- Get up sharply and jump up and hit your hands over your head.
It is recommended to carry out 10 times 2-3 approaches.If such a quantity seems difficult for them, two approaches and five times with a gradual increase in the load are sufficient.This will not only help to get rid of fat quickly, but also to develop the respiratory system.
Pushups. An exercise that is necessarily included in every training program.Helps training the muscles of the back, removing fat in the armpits, pumping and lifting the muscles of the breast.The exercise is carried out as follows:
- Take the focus when lying down.Hands at the shoulder level, legs on the width of the hips;
- Get your chest onto the floor, the position of the "bar" should be preserved.
- Extend and go to the starting position.
Depending on your own preparation and skills, repeat yourself.You can also press up from the sofa, or you can put on the sofa from the ground: Such a backward push is even better worked out the muscles of the breast, which is particularly relevant for women with large breasts.
Jacking Jack. This exercise can be referred to in the following step according to Burpeee and Push -ups.It is used for the cardio load and enables you to effectively burn excess calories effectively.We carry out the exercise as follows:
- Put your feet shoulder -Width apart;
- Start perform jumping and play with your hands.
- With every jump, change the movements of the hands.
The number of approaches depends on your preparation.Perform the exercise up to 20-30 times in an approach.
Turning the legs.Exactly one minute for the execution - and an excellent result after a few classes.This exercise helps to work out the muscles of the press, get rid of the "pages" and to give the inner thighs additional load.Perform the exercise as follows:
- Stand straight, legs shoulder -width apart, turn your arms behind the back of the head;
- Lift your leg, bend it at the right angle and start the rotation aside for 15-20 seconds.
- The same - but with the second leg;
- Then repeat the exercise and make rotation in the other direction.
You can increase the execution time if you are sufficiently robust.
Frame. An absolutely familiar exercise for which you need a projectile.You can jump to a rope from 0.5 to 2 minutes and gradually increase the speed and intensity of the jumps.The exercise helps to get rid of fat deposits in all parts of the body quickly.
Pull -ups.Not everyone has a horizontal bar at home, but he is probably in the yard.Such an exercise not only helps to pump up the hands, but also literally acts on all muscles in the body.Efforting therefore helps even to those who do not help other exercises to lose weight quickly.The execution technology can be completely different.
Lift the knees. You can perform both standing and on the crossbar.In the first case, straighten yourself and alternately pull your knees to your chest: in this way you can work out the muscles of the hips and back.In the second case, they stick to the crossbar and at the same time pull both legs to their chest: the cargo is not only at the feet and back, but also on the muscles of the press.
As you can see, there is nothing supernatural in training for weight loss at home.Absolutely everyone who has sports training can do it.
Additional training
If you are not sufficient for normal exercises, you suggest to consider several additional options for training for beginners.These are fashionable and useful classes with which you can strengthen the muscles and stretch the ligaments.
yoga.Exercise is not for everyone: it is contraindicated for people with diseases of the musculoskeletal system and back injuries.The rest can switch on the video from the Internet and enjoy the simplest asanas for beginners.It is not necessary to go to the gym.The plus of yoga is that behind its lightness (in the initial phase) is the possibility of rapid combustion of a large number of calories.
Pilates.Like yoga, you can participate in them like yoga without instructors.It is enough to get a carpet, see a few basic exercises and strengthen your own muscles at home.
Dance.Yes, you can also dance at home.And most modern directions help to get rid of excess fat.And lovers of more traditional options can try to make Belly Dance: the support dance really strengthens the muscles perfectly.
The diet
As we have already said, you cannot eat fast food and try to lose weight.The training should be accompanied by a diet.However, this does not mean that it should be as strict as possible, with the exception of everything that is delicious and popular with nutrition.The diet here means an appropriate nutrition.And it doesn't require many restrictions.His main postulates are:
- Lack of bad habits.Alcohol is very calorie and cigarettes not only give a large load on the lungs.
- Rejection of products with a high content of carcinogenic, dyes, food additives, salt and sugar.Fast food and factory sweets should disappear from diet;
- Drinking mode.One person has to consume at least 2 liters of pure water (juices, teas and other drinks do not count);
- Contain more protein and fiber in the diet.These are useful products with which you quickly fill the body and at the same time give no excessive number of calories.
- Use special nutritional supplements.For losing weight, for example, there are entire Herbalife products that reduce the desire for sweets and help to remove excess water from the body.
And finally it is worth noting that an excessive number of training sessions can be no less harmful than its complete absence.In everything you need to know the measure and to observe the balance.And then you will feel like a healthy person!