To get rid of excess weight, it is not at all necessary to engage in hard workouts in gyms and torment yourself with diets. Of course, if we talk about severe weight loss and health problems, then you need the help of a professional nutritionist and trainer. But if you only want to lose 5-6 kilograms and get rid of a boring tummy, you can easily do it at home.
Why don't we pick up?
It is worth starting with the unique features of the body. Someone immediately loses weight at the slightest stress, for someone stress is an easy way to gain 5-10 kilos, regardless of the amount of food. Someone can overeat on cake and put on 1 pound more, while someone gets "swept up" by just looking at the cake. It's all about metabolism. And if nature hasn't given you the chance, at a fewTrips to the gym to get rid of fat reserves, you should not despair. Regular physical activity, proper nutrition and abandoning bad habits are the key to health and a beautiful figure. Yes, you may never achieve the ideals of a beach figure, but you can toofeel healthy and self-confident without them. In addition, some simply cannot afford regular visits to gyms and sports facilities: there is a lack of time, money and sometimes desire. In this case, training can be carried out independently at home. In this article we have effective exercisescompiled for weight loss 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 with the thyroid gland, cardiovascular system and hormonal background can occur in women. If the weight suddenly began to grow and did not go away even with diets, this is an opportunity to urgently consult a doctor and take a number of tests.
Weight loss reminder
A kilogram of fat and a kilogram of muscle take up a different volume in our body. But, unfortunately, when losing weight only with the help of diets, muscles are primarily "blown away". This is due to the fact that the body, experiencing stress (and any diet is stress), begins to intensively defend itself. The reaction of the ancient brainis triggered, for which a sharp decrease in daily calories consumed is evidence that the body needs to be put into a state of emergency, fat reserves are deposited, a person loses energy: the body goes into an energy-saving mode, which allows you to go without foodto survive. Therefore, any diet will not produce 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 calorie content of meals should be gradually reduced. You can't abruptly stop eating greasy, fried meat, sweets, and frying foods in butter if you've been doing it for the last few years. All harmful things should be gradually removed from the diet. If you used to eat 2000 calories a day, you need to cut it down to 1500 to lose weight. But you need to do this within three to four weeks, not faster!
- Control insulin levels. This hormone transports glucose throughout the body and increases muscle glycogen stores. It is this substance that is necessary for effective training. Insulin surges after each meal, disrupting fat cell processing for 1-2 hours. That said, regularly snacking on sandwiches, cookies, and candy increases weight precisely because insulin production increases. Carbohydrates should only be consumed at specified times and should not exceed the daily allowance according to BJU's harmonic calculation.
- Do sports regularly. Exercises for beginners are good because they are quite simple and easy 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 result. To be effective, a serious systematic approach is required. The habit is developed in forty days, so you need to do all the exercises honestly and regularly for at least a month.
Interesting fact:Hiking helps you lose weight. Yes, it is absolutely optional to run mornings and evenings. First, walking the wrong way is bad for your knee joints. Second, it is morally easier and more pleasant to walk to lose weight than to jog. The only condition: the daily hikes must be at least 3 kilometers long. Ideally - 6-10, but few agree with such feats.
The best exercises for training at home
How to deal with being overweight at home if there are no simulators? Luckily, there are quite a few exercises to start losing weight that are great for fighting fat deposits on any part of the body.
burpee. This is one of the most effective exercises, the results of which are visible after 5-6 regular training sessions. At first glance it seems difficult, but in fact it is the burpee that evenly loads all muscle groups and allows you to burn fat quickly. The exercise is carried out as follows:
- Stand up straight, feet shoulder-width apart. Start squatting;
- Dwelling 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;
- raise your chest, jump your feet forward, return to the bottom squat;
- Lift yourself up and jump up and clap your hands overhead.
It is recommended to do 2-3 approaches 10 times. If such a set seems heavy to you, for starters, two sets and 5 repetitions with a gradual increase in the load will be enough. This will not only help you get rid of fat quickly, but also develop the respiratory system.
Pushups.An exercise that should not be missing in any training program. It helps to train the back muscles, get rid of fat in the armpits, pump up and lift the chest muscles. The exercise is carried out as follows:
- pronunciation while lying down. hands at shoulder level, feet hip-width apart;
- lower your chest to the floor, maintaining the "plank" position;
- Exhale and rise to the starting position.
Repeat from 10 times depending on your own training and ability. You can also push yourself up from the sofa, or you can do it from the floor with your feet on the sofa: such a reverse push-up trains the chest muscles even better, which is particularly 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 loading and allows you to burn extra calories effectively. We do the exercise as follows:
- spread your legs shoulder-width apart;
- start jumping, swing 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 go.
leg twist. Exactly one minute to perform - and an excellent result after a few sessions. This exercise will help work the abs, get rid of the "sides" and add extra stress to 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 twisting sideways for 15-20 seconds.
- the same - but with the second leg;
- Then repeat the exercise, doing twists in the opposite direction.
You can increase the execution time if you are hard enough.
Rope.A well-known exercise that requires a projectile. You can jump on a rope for 0. 5-2 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 there is definitely one in the yard. Such an exercise will not only help pump up your arms, but will affect literally all muscles in 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 the knees.Can be done standing or on the bar. In the first case, stand up straight and alternately pull your knees to your chest: this is how you train the hip and back muscles. In the second case, holding on to the crossbar, pull both legs to your chest at the same time: in this way, 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 weight loss workouts at home, absolutely anyone with any level of sports training can do them.
Additional training sessions
For those who are not satisfied with regular exercise, we recommend considering several additional training 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. The rest can turn on a video from the Internet and delight in 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 opportunity to quickly burn a lot of calories.
pilates. Like yoga, you can do it without a teacher. It is enough to get a blanket, look at a few basic exercises and strengthen your own muscles at home.
Dance. Yes, you can also dance at home. And most modern trends are great for getting rid of excess fat. And lovers of more traditional options can try belly dancing: belly dancing really strengthens 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 it should be as strict as possible, with the exception of everything tasty and beloved 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 high in calories and cigarettes not only put a tremendous strain on the lungs;
- Rejection of foods high in carcinogens, dyes, food additives, salt and sugar. Fast food and factory candy should disappear from the menu;
- drinking regime. A person must drink 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, when it comes to weight loss, there are entire product lines 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 its complete absence. In everything, it is important to know the measure and to keep the balance. And then you feel healthy!