In order to get rid of excess weight, it is not at all necessary to drive yourself with hard workouts in gyms and torture yourself with diets. Of course, if we are talking about 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 kilograms and remove a boring tummy, you can easily do this at home.
Why are we not losing weight?
It’s worth starting with the unique features of the body. Someone instantly 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 with cakes and get an increase on the scales of 0. 5 kilograms, while someone is "carried away" by one glance at the cake. It's about metabolism. And if nature has not given 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 the rejection of bad habits are the key 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. In addition, some simply cannot afford regular visits to fitness rooms and sports complexes: there is no time, money, and sometimes even desire. In this case, training can be done independently, at home. In this article, we have collected effective weight loss exercises that you can do yourself.
Important point:sometimes the weight does not come off due to health problems. In this case, excess weight is a symptom: problems can be with the thyroid gland, the cardiovascular system and the hormonal background in women. Therefore, if the weight suddenly began to grow and does not go away even on diets, this is an occasion to urgently consult a doctor and take a series of tests.
Reminder for losing weight
A kilogram of fat and a kilogram of muscle occupy a different volume in our body. But, unfortunately, when trying to lose weight solely with the help of diets, it is the muscles that are "blown away" in the first place. This is due to the fact that the body, experiencing stress (and any diet is stress), begins to defend itself intensely. The reaction of the ancient brain is triggered, for which a sharp drop in daily calories consumed is evidence that the body needs to be transferred to an emergency state. Fat reserves are deposited, a person loses energy: the body goes into an energy-saving mode that allows you to survive without food. Therefore, any diet will not give the expected effect if you switch to it abruptly or do not support it with physical activity. What do you need to remember if you want to lose weight?
- The calorie content of meals should be reduced gradually. You can’t abruptly stop eating fatty, fried meat, sweets and stop frying food in butter if you have been doing this for the past few years. All harmful things should be gradually removed from the diet. If you usually consumed 2000 calories a day, to lose weight they need to be reduced to 1500. But you need to do this within three to four weeks, no faster!
- Control 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, regular snacking on sandwiches, cookies and sweets increases weight precisely because insulin production increases. Carbohydrates should be consumed only at strictly defined times and not exceeding the daily dose in accordance with the harmonious calculation of BJU.
- Exercise regularly. Exercises for beginners are good because they are quite easy and simple to perform. Therefore, you do not need to abandon them: if you trained for two weeks, and then abandoned 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 at least a month you will have to honestly and regularly perform all the exercises.
Interesting fact:simple walks help to lose weight. Yes, it is absolutely optional to run in the morning and in the evening. First, incorrect running is bad for the knee joints. Secondly, going for a walk for some losing weight is morally easier and more enjoyable than going for a run. The only condition: daily walks must be at least 3 kilometers. Ideally - 6-10, but few agree to such feats.
The Best Exercises to Workout at Home
How to deal with excess weight at home if there are no simulators? Fortunately, there is a whole range of exercises to start losing weight that are great for fighting fat deposits in any part of the body.
burpee. This is one of the most effective exercises, the results of which can be seen after 5-6 regular workouts. At first it seems difficult, but in fact it is the burpee that gives a uniform load on all muscle groups, allowing you to quickly burn fat. The exercise is performed as follows:
- stand up straight, feet shoulder-width apart. Start squatting;
- linger below, put your hands on the floor on the sides of the body;
- sharply throw your legs back, lower your chest to the floor, as in a push-up;
- lift chest, jump feet forward, return to bottom squat position;
- lift yourself up and jump up, clapping your hands over your head.
It is recommended to perform 10 times 2-3 approaches. If such an amount seems heavy to you, two sets and 5 times with a gradual increase in load will be enough to begin with. This will not only help you quickly get rid of fat, but also develop the respiratory system.
Push ups.An exercise that is a must in every training program. Helps to work out the muscles of the back, get rid of fat in the armpits, pump up and lift the muscles of the chest. The exercise is performed as follows:
- take emphasis lying down. Hands at shoulder level, feet hip-width apart;
- lower your chest to the floor, the position of the "bar" should be maintained;
- exhale and rise to the starting position.
Repeat from 10 times, depending on your own training and capabilities. In addition, you can push up 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 muscles of the chest 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 loading and allows you to effectively burn extra calories. We perform the exercise as follows:
- spread your legs shoulder width apart;
- start jumping, swinging your arms;
- Alternate arm movements up and down 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 a minute to complete - and an excellent result after a few sessions. This exercise helps to work out the abdominal muscles, get rid of the "sides" and gives an additional load on the inner thighs. Do the exercise as follows:
- stand straight, 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 second leg;
- then repeat the exercise, making rotations in the other direction.
You can increase the execution time if you are hardy enough.
Rope.A well-known exercise for which you need a projectile. You can jump on a rope from 0. 5 to 2 minutes, gradually increasing the speed and intensity of jumps. Exercise helps to quickly get rid of body fat in all parts of the body.
Pull-ups. Not everyone has a home horizontal bar, but for sure there is one in the yard. Such an exercise not only helps to pump up your arms, it affects literally all the muscles in the body. Therefore, pulling up will help you lose weight quickly, even for those who do not help other exercises. The execution technique can be completely different.
Raising the knees.Can be performed both standing and on the crossbar. In the first case, stand straight and alternately pull your knees to your chest: this will allow you to work out the muscles of the hips and back. In the second case, you will hold on to the crossbar and simultaneously pull both legs to your chest: 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 in training for weight loss at home, absolutely anyone with any level of sports training can perform them.
Additional workouts
For those who are not satisfied with regular exercises, we suggest 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 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 (at the initial stage) lies the possibility of quickly burning a large number of calories.
Pilates. You can do it, like yoga, without an instructor at all. It is enough to get a rug, 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 to help get rid of excess fat. And lovers of more traditional options can try bellydance: belly dancing really strengthens muscles.
Diet
As we have said, you can not 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 does not require a lot of restrictions. Its main postulates are:
- no bad habits. Alcohol is very high in calories, and cigarettes give a huge load not only on the lungs;
- refusal of foods high 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 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 do not give it an excessive amount of calories;
- use special dietary supplements. For example, for losing weight, there are entire product lines that reduce cravings 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 a balance. And then you will feel healthy!