To get rid of excess weight, absolutely no need to practice hard in the gym and diet.Of course, if we are talking about a lot of weight loss and health, the help of a nutritionist and professional coach will need.But if you just want to lose 5-6 kg and eliminate boring abdomen, you can easily do this at home.
Why don't we lose weight
That is the value starting with the unique characteristics of the body.Someone immediately lost weight at the smallest level of stress, as some stress is an easy way to achieve 5-10 kg, regardless of the amount of food.Someone may be overwhelmed with the cake and receive an increase on a scale of 0.5 kg, and someone has spread from a look at the cake.The point is metabolism.And if nature does not give you the opportunity to get rid of fat reserves in some campaigns in the hall, you should not be desperate.Regular physical activity, appropriate nutrition and reject bad habits are the key to health and a beautiful character.Yes, maybe you will never achieve the ideal of the beach body, but you may feel healthy and confident without it.In addition, some simply cannot have regular visit to the gym and sports complexes: no time, money and sometimes desired.In this case, training can be performed independently, at home.In this article, we have collected effective weight loss exercises that can be done independently.
Important point: Sometimes weight does not go due to health problems.In this case, the excess weight acts as a symptom: the problems may be with the thyroid gland, the cardiovascular system and the hormone in women.Therefore, if the weight suddenly starts to increase and does not even leave the diet, this is an opportunity to consult a doctor and take some tests.
The memorandum of weight loss
A kilogram of fat and muscle kg occupies a different mass in our bodies.But, unfortunately, when trying to lose weight exclusively with the help of a diet, the muscles were mostly blown away.This is due to the fact that the body is stressed (and any diet is stress) begins to be strong self -defense.The reaction of the ancient brain is activated, in which the plummeted daily calories are evidence that the body must be translated into an emergency.Fat storage is deposited, in a person's energy disappears: the body goes into an energy -saving mode, allowing survival without food.Therefore, any diet will not create expected effects, if you go strong or not support it with physical efforts.What should I remember if you want to lose weight?
- The calories of dishes must be gradually reduced.You can suddenly quit eating fat, fried meat, sweets and stop frying food in butter if you have done this over the past few years.All harmful should leave the diet gradually.If you usually consume 2000 calories a day, to lose weight, they need to lose to 1,500.But you need to do this for three to four weeks, not faster!
- Control insulin level.This hormone transports glucose across the body, increasing the supply of glycogen in muscles.It is necessary for effective training.Insulin increases after each meal, interrupting the handling of fat cells for 1-2 hours.That is, snacks often with sandwiches, biscuits and sweets increased accurately because insulin production increased.Carbohydrate should only be consumed for a strict determination and not exceeding the daily dose according to the harmonious calculation of carbohydrate fat protein.
- Training on a regular basis.Exercises for beginners to start well in that they are easy and easy to do.Therefore, you don't need to throw them: If you are trained for two weeks, and then you have abandoned for a few days - there will be no results.A serious systematic approach is necessary for the effect.The habit is produced for forty days, so at least one month will have to be honest and regularly perform all exercises.
Interesting truth: Simple walking helps to lose weight.Yes, it is completely optional to run in the morning and evening.Firstly, the improperly run is harmful to the knee joint.Secondly, walking for some weight loss is more mental and more comfortable than running.Single condition: daily walking should at least 3 km.Ideally, 6-10, but few people agree to exploit such.
The best exercises for home training
How to fight overweight at home, if there is no simulation?Fortunately, there are a range of exercises to start losing weight, helping to fight fat deposits in any part of the body.
Burpee.This is one of the most effective exercises, the results can be seen in regular training 5-6.At first, it seemed complicated, but in fact, it was Burpee that brings uniform loads to all muscle groups, allowing you to quickly burn fat.The exercise is done as follows:
- Standing correctly, shoulder legs.Start squatting;
- Logs below, put your hand on the floor on both sides of the body;
- Rub your legs back, lower your chest to the floor, as when pushing -ups;
- Your breast augmentation, jump forward, return to the lower position of Squat;
- Rise sharply and jump up, slap your hands on your head.
Should perform 10 times to approach 2-3.If such a number seems to be difficult for you, first, two approaches and 5 times with the gradual increase in the load will be enough.This will not only quickly eliminate fat but also develop respiratory systems.
Push -ups. A necessity is included in each training program.Help find the muscles of the back, remove fat in the armpits, pump up and lift the muscles of the chest.The exercise is done as follows:
- Emphasize lying down.Hands at shoulder level, legs on the width of the hips;
- Put your chest to the floor, the position of "bar" should be preserved;
- Breathe out and go to the starting position.
Repeat 10 times, depending on your own preparation and ability.In addition, you can push up from the sofa, or you can from the floor by setting foot on the sofa: such a reverse push is even better than the muscles of the chest, especially suitable for women with large breasts.
Jacking Jack. This exercise can be called the following step after Burpee and push -ups.It is used for cardiovascular load and allows you to burn excess calories effectively.We perform the exercises as follows:
- Put your legs apart;
- Start dancing, making your hands;
- Replace the movements of the hand up and down at every dance.
The number of methods depends on your preparation.Perform the exercise up to 20-30 times in an approach.
Rotate.Exactly one minute to do - and a great result after a few classes.This exercise helps find the muscles of the press, removes the "edges" and gives an additional load on the inner thigh.Do the exercises as follows:
- Stand straight, legs aired apart, clenched the back of the back of the neck;
- Lift your legs, bend it in a right angle and start rotating to one side for 15-20 seconds;
- The same - but with the second stage;
- Then repeat the exercise, perform rotation in another direction.
You can increase the time if you are hard enough.
Bracket. A completely familiar exercise, which you will need a bullet.You can jump on a rope from 0.5 to 2 minutes, gradually increase the speed and intensity of the jump.The exercise helps to quickly eliminate fat deposits in all parts of the body.
Pulling -ups.Not everyone has a home, but maybe he is in the yard.Such an exercise not only helps to pump hands, it works in the literal sense on all muscles in the body.Therefore, pulling up will help quickly lose weight even for people who do not help other exercises.Implementation techniques can be completely different.
Lift knee. You can do both standing and on the crossbar.In the first case, stand upright and alternating to pull your knees into your chest: This will allow you to find the muscles of the hips and back.In the second case, you will hold the horizontal bar and simultaneously pull both legs into the chest: the load will be higher, not only to the feet and back, but also on the press of the press.
As you can see, in training to lose weight at home, there is no supernatural difficulty;Completely anyone with any sports training level can do them.
Additional training
Those who are not enough for normal exercises, we propose to consider some additional options to train beginners.These are fashionable and useful layers that allow you to strengthen muscles and extend ligaments.
Yoga.Practice is not for everyone: it is contraindicated for people with skeletal muscle system and back injury.The rest can turn on the video from the Internet and enjoy the simplest Asana for beginners.There is no need to go to the gym for this.The plus point of Yoga is behind its lightness (in the initial stage) is the ability to quickly burn a large amount of calories.
Pilates.You can join them, like yoga, no instructor.It is enough to get a carpet, see some basic exercises and strengthen your own muscles at home.
Dancing.Yes, you can also dance at home.And most modern directions help remove excess fat.And those who love more traditional options can try to dance: The abdominal dance really completely strengthens muscles.
Diet
As we said, you can eat fast food and try to lose weight.Training is accompanied by a diet.However, this does not mean that it should be as strict as possible, except for all the delicious and popular diet.The diet here means appropriate nutrition.And it does not require many limitations.Its main decisions are:
- Lack of bad habits.Alcohol is very calories, and cigarettes for a large load not only on the lungs;
- Refuse products with cancer content, dyes, food additives, salt and sugar.Fastfood and Factory Sweets should disappear from the diet;
- Oral.A person must consume at least 2 liters of pure water (juice, tea and other drinks not counted);
- Includes a lot of protein and fiber in the diet.These are useful products that allow you to quickly saturated your body and does not give it too much calories;
- Use special diet.For example, to lose weight, there are all herbal products that reduce sweets and help remove excess water from the body.
And finally, it is worth noting that an excessive number of training processes can be equally harmful compared to their complete absence.In everything you need to know the measures and observe the balance.And then you will feel like a healthy person!