To get rid of overweight, it is not necessary to drive with difficult training in gyms and torment diets.Obviously, if we are talking about many weight and health problems, the help of a nutritionist and professional coach will need.But if you only want to fall from 5 to 6 kg and remove the boring belly, you can do it easily at home.
Why are we not losing weight
It is worth starting with the unique characteristics of the body.Someone loses weight instantly with the slightest stress, as a little stress is an easy way to earn from 5 to 10 pounds, regardless of the amount of food.Someone can be overwhelmed with cakes and get an increase in 0.5 kg scales, and someone "spreads" a look at the cake.The point is metabolism.And if nature didn't give you the opportunity to get rid of fat reservations in some campaigns in the salon, you should not despair.Regular physical activity, adequate nutrition and rejection of bad habits are the key to health and a beautiful figure.Yes, you may never reach the ideals of the beach body, but you may feel healthy and confident without it.Also, some simply cannot make regular visits to fitness rooms and sports complexes: there is no time, money and sometimes desires.In this case, training can be performed independently at home.In this article, we collect effective weight loss exercises that can be done independently.
IMPORTANT POINT: Sometimes weight does not go due to health problems.In this case, overweight acts as a symptom: problems may have the thyroid gland, cardiovascular system and hormonal background in women.Therefore, if the weight suddenly started to grow and does not even go out of diets, this is an occasion to urgently consult a doctor and do various tests.
Memo to lose weight
A kilogram of fat and kilograms of muscle occupy a different volume in our body.Unfortunately, however, when trying to lose weight exclusively with the help of diets, the muscles are mainly "impressed".This is due to the fact that the body experiencing stress (and any diet is stress) begins to defend itself intensively.The reaction of the ancient brain is triggered, for which a sharp drop in daily calories is evidence that the body should be translated into emergency.Fat reserves are deposited in a person that energy disappears: the body goes into a energy rescue regime that allows it to survive without food.Therefore, any diet will not give the expected effect if you are markedly or not supporting physical effort.What should I remember if you want to lose weight?
- The caloric content of the dishes should be gradually reduced.You cannot stop eating abruptly fried, fried, sweets and stop frying food in butter if you have done this in recent years.All harmful should leave the diet gradually.If you usually consumed 2000 calories a day for weight loss, they need to be reduced to 1,500.But you need to do this for three to four weeks, not faster!
- Control the insulin level.This hormone carries glucose throughout the body, increasing the glycogen supply in the muscles.This substance must be required for effective training.Insulin increases after each meal, interrupting adipose cell processing within 1-2 hours.That is, regular snacks with sandwiches, cookies and sweets increase accurately because insulin production increases.Carbohydrates should be consumed only in a strictly defined time and not exceeding the daily dose according to the harmonious calculation of fat carbohydrate proteins.
- Train regularly.Beginner exercises are good as they are easy and easy to perform.So you don't have to play them: If you trained for two weeks and then abandoned for several days - there will be no result.A serious systematic approach is necessary for the purpose.The habit is produced in forty days;Therefore, at least one month will have to honestly and regularly accomplish all exercises.
Interesting fact: Simple tours help to lose weight.Yes, it is completely optional to run in the morning and at night.First, the improper race is harmful to knee joints.Secondly, taking a walk to lose weight is mentally easier and more pleasant than a race.The only condition: daily walks should be at least 3 kilometers.Ideally, 6-10, but few agree with these exploits.
The best exercises to train at home
How to fight overweight at home if there are no simulators?Fortunately, there is a whole range of exercise to start losing weight, which help fight fat deposits anywhere on the body.
Bourgeois.This is one of the most effective exercises whose results can be seen in 5-6 regular training.At first it seems complex, but it is actually the burpee that provides a uniform load in all muscle groups, allowing you to quickly burn fat.The exercise is performed as follows:
- Stay exactly, the legs of the shoulder width.Start a squat;
- Light below, place your hands on the floor on the sides of the body;
- Rub your legs abruptly back, lower your chest to the floor, as when pushing -ups;
- Lift your chest, jump forward, return to the lower position of the squat;
- Get up abruptly and jump, hitting your hands on your head.
It is recommended to perform 10 times 2-3 approaches.If this amount seems difficult for you, first, two approaches and 5 times with a gradual increase in the load will be sufficient.This will not only help to quickly get rid of fat, but also to develop the respiratory system.
Push -ups. An exercise that is necessarily included in all training programs.It helps discover the back muscles, get rid of the fat in the armpits, pump and lift the muscles from the chest.The exercise is performed as follows:
- Take the emphasis on.Hands at the shoulder level, the legs in the width of the hips;
- Place your chest on the floor, the position of the "bar" must be preserved;
- Expire and go to the starting position.
Repeat 10 times, depending on your own preparation and capabilities.Also, you can push over the couch, or can on the floor by putting your feet on the couch: such a reverse push -it's even better elaborated the muscles of the chest, which is especially relevant for women with large breasts.
Jacking Jack. This exercise can be called step after after Burpee and Push -up.It is used for cardio load and allows to effectively burn excess calories.We perform the exercise as follows:
- Put your feet in shoulder width;
- Start performing the jump, taking shapes with your hands;
- Alternate hand movements up and down with each jump.
The number of approaches depends on their preparation.Perform up to 20 to 30 times in an approach.
Leg rotation.Exactly one minute for execution - and an excellent result after some classes.This exercise helps to discover the press muscles, get rid of the "sides" and gives an additional load on the inner thighs.Perform the exercise as follows:
- Stay straight, the legs of the width of the shoulder, tighten your arms behind the back of the head;
- Raise the leg, bend it at the right angles and start rotating to the side for 15 to 20 seconds;
- Same - but with the second leg;
- Then repeat the exercise by rotating in the other direction.
You can increase the execution time if it is resistant enough.
Rack. A perfectly familiar exercise for which you will need a projectile.You can skip a rope from 0.5 to 2 minutes, gradually increasing the speed and intensity of the heels.Exercise helps to quickly get rid of fat deposits across the body.
Pull -ups.Not everyone has a horizontal bar at home, but it is probably in the backyard.Such exercise not only helps pump your hands, but also acts literally in all muscles of the body.Therefore, pulling up will help you quickly lose weight, even for those who do not help other exercises.The execution technique can be completely different.
Raising your knees. You can perform standing and on the post.In the first case, get straight and alternately pull your knees into your chest: this will allow you to elaborate the muscles of the hips and back.In the second case, you will keep the bar transverse and simultaneously pull both legs to the chest: the load will be higher, not only for the feet and back, but also in the press muscles.
As you can see, in training for weight loss at home, there is nothing supernaturally difficult;Absolutely anyone with any level of sports training can perform them.
Additional training
Those who are not enough for common exercises, we propose to consider several additional options for training for beginners.They are fashion and useful classes that allow you to strengthen muscles and stretch the ligaments.
Yoga.Practice is not for everyone: it is against -Indicated for people with muscle diseases -eskeletal and back injuries.The rest can turn on the internet video and enjoy the simplest Asanas for beginners.It is not necessary to go to the gym for this.The advantage of yoga is that behind its lightness (at the early stage) is the possibility of a rapid burning of a large number of calories.
Pilates.You can get involved in them, like yoga, without an instructor.It's enough to get a rug, see some 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 belly dance really strengthens the muscles perfectly.
The diet
As we said, you can't 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, except for everything tasty and beloved from the diet.The diet here means proper nutrition.And that does not require many restrictions.Its main postulates are:
- Lack of bad habits.Alcohol is very caloric, and cigarettes give a huge load not just in the lungs;
- Refusal of products with a high content of carcinogens, dyes, food additives, salt and sugar.Fastillion and factory sweets must disappear from the diet;
- Drink mode.One person should consume at least 2 liters of pure water (juices, teas and other drinks do not count);
- Include more protein and fiber in the diet.These are useful products that allow you to quickly saturate the body and, at the same time, do not give an excessive number of calories;
- Use special dietary supplements.For example, to lose weight, there are whole -lived grass products that reduce the desire for sweets and help remove excess water from the body.
And finally, it is worth noting that excessive number of training cannot be less harmful than your complete absence.In everything you need to know the measure and observe the balance.And then you will feel a healthy person!