Weight loss exercises

23 December 2020

If you want to build muscle fast, there are certain types of exercises designed for that purpose. They also help burn fat and lose weight, but their main goal is to create more developed and prominent muscles. Which will make you look more attractive and increase your calorie expenditure at rest.

# 1 sliders

During execution, your body moves back and forth and to the side. Sliders can strengthen your thigh muscles. Do squats for 40 seconds, then step on the step, perform "Sliders" for 40 seconds.

# 2 squats

This exercise is one of the best because you can customize it to make it harder or easier. Stand with feet shoulder-width apart. The arms should be upright on the body, in front of you or on the back of the head. Move back and down with your glutes and hips. The back should be straight with the arch of the lower back.

# 3 outbursts

If you want nice hips, then you should step out. Take a step forward from a standing position. Bend your knees at a 90-degree angle, shoulders and wrists over your hips. Take it easy. Return to the starting position and repeat the same with the other leg. The number of approaches is from 3 to 10, depending on the level of training.

Lose weight at home

There is a good alternative to specialized gyms - weight loss complexes at home. Simple and effective weight loss exercises at home will be enough to choose correctly.

One should start with a good mood, a clear goal and well-organized self-discipline.
For good and fast results, classes should be held at least 3-4 times a week.
There is an opinion that the most optimal time for classes is the period before lunch from 11 am to 1 pm, and in the afternoon from 5 pm to 7 pm.
Full stomach exercise will be difficult and ineffective, so it is best to exercise 2 hours after eating.
The effectiveness of a series of exercises is greatly affected by regularity - the more regular the exercises, the better and faster the result will be seen.
Classes "through strength" will also not help you lose weight and shape your body, you just need a positive attitude.

Sports nutrition and dietary supplements

It is a common mistake to think that sports nutrition is intended only for bodybuilders and anyone who wants to achieve a hill of muscle. In fact, some medications can provide invaluable support in the weight loss process, including at home. Moreover, most dietary supplements intended for weight loss work exclusively in combination with physical exercises and significantly improve and accelerate the results from them.

Most often, home trainings are started by those who do not have significant athletic training and have not been systematically involved in fitness. Here, too, pre-workout complexes are irreplaceable - which, in most cases, also contain fat-burning components. They convert fat into energy needed for effective training.

And another group of drugs that will be useful to everyone who plans to lose weight at home are products based on el-carnitine. Carnitine is an amino acid that is involved in energy metabolism and fat burning.

Effective weight loss exercises at home

The first phase of psychological preparation is over, now you need to think about the sports equipment you need for exercise.

What you will need for the training:

dumbbells from 1 to 16 kg (women 1-5 kg, men 3-16),
sports mat (available at any sports store),
watch clothing whose main criterion is its comfort and naturalness,
gymnastic hoop (it should be borne in mind that the weight of the hoop should be from 1 to 2 kg, if it is lighter - you can not wait for the result, and if it is heavier - bruises will remain on the hips).

Well, that's all, now you can start the main thing - the lessons themselves.

How to do morning exercises at home

A positive effect is achieved only with regular exercise. The selected complex is performed 4 to 7 times a week. With fewer repetitions, the result may not show for long. Excessive enthusiasm for morning exercises can lead to rapid fatigue, fatigue. The load gradually increases.

Charging Tips:

You should create a positive attitude before starting your morning exercises.
It is recommended to ventilate the room and wear light, comfortable clothes.
You can drink a glass of water, but a full breakfast is consumed only after exercise.
To lose weight, start with 10 - min. charging, gradually increasing the time to 15 and 20 minutes.
Focus on all muscles, not just the abdominal muscles or gluteus.
Exercises should be alternated. One and the same movement that is constantly performed, after a while, will cease to be useful.
To reduce the likelihood of injury, start exercising with warm-ups.
For burning fat, the recommended filling time is 20-30 minutes.

Home fitness equipment can be used to enhance the effect of exercise:

already;
hoop hoop;
fitball;
dumbbells.

Jump rope is an independent cardio exercise, suitable for burning fat, increasing body tone.

How to choose the right exercises

Let's just say there are a lot of such exercises. Almost all are combined into complexes. In one complex there are only a few light exercises, others include exercises that are harder and in larger quantities.

So: before you start weight loss training, you have to decide - which exercises are most suitable for this? It is not at all necessary to perform all the exercises involved in this or that complex. In other words, weight loss training is a somewhat creative process, whose main goal is a slim figure and health. Otherwise: you need to train 3-4 times a week. This will be enough.

Another important rule. Trainings are trainings, but they will not give any result if you do not establish a proper diet and a healthy lifestyle at the same time

Circular

You do not need gymnastic equipment for circuit training at home, you just need to choose 3-4 suitable exercises and perform them at regular intervals and short breaks:

Squats are a complicated option, after completing the movement you need to get up on your toes. The number of repetitions is 20.
Lifts from the wall or floor. To pump the triceps, the arms need to be brought closer together, and to make the “wings” the arms are placed as wide as possible. Repetitions - 10 times.
Lifting the legs in a supine position - 15 times.
Board. The emphasis is on the elbows and toes. Alternately, you need to lift both legs for 30 seconds.
Press. Method of performance - lifting the torso lying on your back. The legs should be secured so that they remain motionless. Repetitions - 20 times.
Climb to a low chair or one-legged chair. For each leg - 15 times. Before performing, make sure the furniture is stable.
Outbursts on each leg - 15 times. You need to put your hands on your hips and put your right or left leg alternately forward, squatting on it.
Jump rope - 3 min.

Any exercises can be added to this charge. The point is to do a certain number of repetitions - laps. Three to four exercises are done in 3-4 rounds in a row.

Recommendations for improving training

Exercise alone is not enough for effective weight loss, an important factor is proper nutrition. If the amount of calories from food exceeds the amount of energy expended, exercise will not benefit you.

For exercise to be beneficial, you need to start the complex by warming up the muscles and ligaments, and finish by stretching. You should not immediately put a heavy load on yourself, it must gradually increase, moving from simple to complex.

You need to do this 3-4 times. Between workouts you need to take a one-day break for recovery and rest. Complex execution times can vary within 30-45 minutes.

Diet

As we said before, you can’t eat fast food and try to lose weight. Exercise should be accompanied by diet. However, this does not mean at all that one should be as strict as possible, excluding from the diet everything that is delicious and loved. Diet here means proper nutrition. And it doesn’t require a lot of restrictions. His main postulates are:

lack of bad habits. Alcohol is very high in calories, and cigarettes put a huge strain on not only the lungs;
avoiding foods rich in carcinogens, dyes, food additives, salt and sugar. Fast food and factory sweets should disappear from the diet;
drinking mode. A person must consume at least 2 liters of clean water (juices, teas and other beverages do not count);
Include more protein and fiber in your diet. These are healthy foods that allow you to quickly saturate your body while not giving it an excessive amount of calories;
use special dietary supplements. For example, for those who are lean, there are whole lines of Herbalife products that reduce cravings for sugar and help remove excess water from the body.

Weight loss exercise at home

There are simple but effective exercises that can be performed without attracting the attention of others, even while you are at work or on public transportation. For example, pulling in the abdomen, squeezing the buttocks and walking up the stairs.

Here are some of the best exercises for working at home:

Initially, a warm-up is required which consists of intense walking or running in place, bending to the sides, forward and down, rotating the body, arms, pelvis, knees and feet.
With the squat exercise you can edit your hips and buttocks. I. P. stand on the floor feet shoulder-width apart, arms in front at the lock or at the waist. Perform a deep squat in parallel to the hips with the floor and return to I. P. with the pelvis forward. Dosage 3 series of 20 times.
For the same areas of the body there is an exercise called "outbursts" - from a standing position on the floor with feet shoulder-width apart, take a deep step forward with one foot and return to IP Repeat the same with the other leg - in each of the 3 approaches performfrom 15 to 30 times.
There is an exercise for the lazy in the chest area - standing or sitting, connect the palms at chest level and squeeze them up to 30 times - 3 sets.
The pectoral muscles can still be worked out while lying on the floor or on a bench with dumbbells in hand - spread them out and return to the I. P. In each approach (3) do 12 times.
The abdomen, its upper part, is trained as follows - lie on the floor, hands behind your head, feet firmly pressed to the surface. Lift your upper body, tearing your shoulder blades off the floor and return to I. P. You need to do this until you have enough strength for 3 approaches.
Exercise for the lower abdomen - "bike". Lie on the floor, arms free lying next to your body, lift your legs and use them to simulate pedaling in the air - 3 series of 16-20 times.
The hips are removed like this - lie on the floor with your hands folded behind your head, and your feet lying on your hips. Raise and lower the upper body by lifting the shoulder blades off the floor. In this case, the elbows "look" at the hips, and the gaze is directed towards the ceiling - 3 approaches on each side, 16-20 times.
With the help of push-ups, the arms, back, abdomen and legs are perfectly worked out. Proper execution looks like this - hands on the floor, palms forward and placed above the shoulders, pelvis and legs flush with the body, the press is tense. When inhaling, lower on your arms, while exhaling, raise I. P.

At the end of the whole complex, do cooling, stretching and relaxing the working muscles, which will alleviate severe muscle pain and contribute to the fastest weight loss. This is evidenced by numerous reviews of people who do not forget about this part of the study.

You can also use a hoop that perfectly burns the accumulation of fat in the waist, removing cellulite and speeding up metabolic processes in the body. But for that you will have to twist it for at least 20 minutes twice a day.

Workplace Charging

You can even strengthen muscles in the office.

A set of simple exercises is selected for this:

Tilt your head to the right and left - 10 times.
Circular rotation of the head - 10 times.
Practice the “lock” for your back - connect your fingers behind your back - hold for 15 seconds.
Stretching the triceps. One arm was bent at the elbow and thrown behind the back, and the other was retained. Then there is a change of position. Repetitions - 3 times for 5 s in each position.
Twisting for the back. You need to sit on the edge of a chair, bend your back and squeeze your neck. Keep your hands on your knees and your feet firmly on the floor. You should stay in this position for 5-8 seconds.
Stretching. The arms, folded in the fingers, are withdrawn and the back straightened.
Bending with a lock behind the back. You need to sit on the edge of the chair and rest your feet on the floor. In the hands the hands must be folded and raised as high as possible. At the same time, the body descends. In this position you should last up to 10 s.
Side bends - 10 times right and left. One arm lies straight next to the body, the other rises above the head.
Push-ups from the table - 15 times.
Turns to the side. Sitting in a chair, you need to maximize your body, first to the right and then to the left. Hold the chair with one hand and straighten the other.
Squats - 15 times.

Any set of fitness movements can be performed in the morning after arriving at the office or at lunch time to relieve fatigue and stress caused by working in a sitting position.

Exercising daily will help you maintain your figure and strengthen some muscles. Properly selected set of exercises can be used to lose weight belly, buttocks and waist. Almost all exercises are performed at home without equipment, but if you want, you can use dumbbells, rope, hoop and fitness straps.

What to choose: cardio or strength training

Cardio is considered to be the most effective form of exercise when it comes to losing weight. In addition, cardio develops endurance, strengthens the heart and blood vessels and normalizes metabolism. The goal of strength training is to build muscle mass and create a nice muscle relief.

Strength training is based on alternating relaxation and muscle tension. Muscle fibers are split during exercise, so a rest phase is needed after strength training. Such workouts are best done every other day so that the muscles can fully recover. In terms of training, strength and cardio can be alternated every other day, this will give the body a load to burn fat and work the muscles at the same time.

Cardio exercises include walking, running, cycling, swimming. It takes at least 40 minutes of exercise to begin the process of burning fat. Exercising at an accelerated pace with short breaks for rest is also cardio training.

Weight loss exercise plan

Not everyone is comfortable counting repetitions during training. Therefore, for training you can use ready-made timers in which active work and rest alternate. The most popular formats for circuit and interval training are:

20 seconds of work / 10 seconds of rest (tabata)
30 seconds of work / 30 seconds of rest
30 seconds of work / 15 seconds of rest
40 seconds of work / 20 seconds of rest
45 seconds of work / 15 seconds of rest
50 seconds of work / 10 seconds of rest

Be sure to warm up before training and cool down after training:

Pre-workout warm-up exercise selection
Selection of stretching exercises after training

For starters:

20 minutes: 30 seconds of work / 15 seconds of rest, 2 laps, 2 minutes of rest between laps
30 minutes: 30 seconds of work / 15 seconds of rest, 3 laps, 2 minutes of rest between laps

Intermediate:

20 minutes: 45 seconds of work / 15 seconds of rest, 2 laps, 1 minute of rest between laps
30 minutes: 45 seconds of work / 15 seconds of rest, 3 laps, 1 minute of rest between laps
40 minutes: 45 seconds of work / 15 seconds of rest, 4 laps, 1 minute of rest between laps

Advanced:

20 minutes: 50 seconds of work / 10 seconds of rest, 2 laps, 1 minute of rest between laps
30 minutes: 50 seconds of work / 10 seconds of rest, 3 laps, 1 minute of rest between laps
40 minutes: 50 seconds of work / 10 seconds of rest, 4 laps, 1 minute of rest between laps

Timer for 30 seconds of work / 15 seconds of rest:

40-second / 20-second break timer:

Timer 45 seconds of operation / 15 seconds of rest:

Timer for 50 seconds of work / 10 seconds of rest:

Do a 10-minute static sit-up for beginners and advanced
Do a 10-minute posture workout: 10 back exercises
Rowing machine: what are the pros and cons of efficiency

Other types of exercise and exercise at home

In addition to the workouts mentioned above, there are millions of exercise options you can use to burn fat. Here are a few things you can do at home to add variety to your exercise routine:

Yoga

When you see people practicing yoga, you may think it’s pretty easy, especially because they move around a bit, unlike other activities. But yoga is also considered to be one of the most effective weight loss methods. You can also do yoga at home. Exercise includes meditation, breathing control, and the use of certain body positions that can help you get rid of body fat.

Pilates

And who told you that you can only do Pilates in the gym?

If you have a mat, you can do it at home. There are Pilates exercises that can strengthen your core muscles. If you are new to this business, you can always include a DVD with instructions on the technique. You will easily notice that after a few workouts your body will become much stronger. It is possible that you will even have prominent muscles, and you will become much more flexible on your own.

In addition, you can improve your posture.

List of useful products for fast weight loss at home

Nature has taken great care of us, thanks to which there are many products that will not only allow you not to be better, but will also help you burn fatty acids. Their presence is mandatory in the diet, and this is an incomparably more reasonable solution than fasting:

fruits (pineapple, grapefruit, apples, figs, kiwi, avocado);
vegetables (cabbage, seaweed, carrots, ginger, celery, herbs), as well as vegetables pureed soups and salads;
berries (strawberries, raspberries, currants, blueberries, gooseberries);
walnuts (walnuts, pine nuts, almonds, peanuts);
dried fruits (prunes, dried apricots, raisins, dates);
mushrooms (can be replaced with meat, but keep in mind - this is a difficult product to digest);
low-fat kefir and cottage cheese;
lean chicken, turkey and fish (especially seafood);
cereals (buckwheat, rolled oats, etc. ).
drinks (tea: green, with ginger; water).

Simple exercises for fast weight loss

To lose weight at home, you need a program that includes stress on all parts of the body.

Hands

Bending your arms will help tighten your forearm muscles. This exercise involves the biceps and triceps and requires dumbbells.

You need to stand up straight, bend your knees a little, tighten your stomach. Then begin to slowly bend your arms at the elbows and draw them to your chest. You need to make 2-3 batches of 18-25 times.

Push-ups can also help you work with your hands in no time. You must take the support lying down, the support on your palms and feet. We bend and bend the arms at the elbows, and the body descends to the floor surface. The recommended number of push-ups is 15-20 times.

Hips

An effective exercise for working on the buttocks and hips is jumping into a squat. To perform it, you must stand upright with your feet at shoulder height. When squatting the thighs should be parallel to the floor surface, then you should perform a small jump and then return to the starting position

Steps strengthen not only the inside of the thighs, but also the calves. Execution technique: stand up straight, gather your legs, step as far as possible, bending your knee at a right angle. We stay in this position and then return to the starting position.
Steps can also be performed to the side. We step to the right, then to the left, while the knee should be at the line of the finger. The number of repetitions for each leg is 20-25, in 2-3 sets.

You can grab the inside of your thighs and gluteus by abducting your leg. To do this, you need to take a standing position on all fours, tense your abdominal muscles, and then move your leg to the side. The foot should be parallel to the floor surface. It is necessary to perform 2 sets of 20-25 times on each leg.

Buttocks

Squats can help you tighten your gluteus. They can be performed with or without weighting, the legs can be together or widely spaced during the performance. You can alternate different types of squats. This type of exercise does not require special warm-up, you can do them in any free time. It is necessary to perform 2-3 approaches 15-20 times.

Glute Bridge - performed from a prone position with legs bent at the knees and palms close to the hips. We rip the butt off the floor, lift it as high as possible. To keep this position, let's go down. It is necessary to perform 2-3 approaches 15-20 times.

The chair is not a technically difficult exercise, but it requires a lot of endurance. From a standing position we begin to squat, as if sitting on a chair. We keep the back upright, the palms can be joined at the back of the head. At the level of the imaginary chair, we fix the position. It is necessary to stay in this position from 20 seconds to 1 minute.

Press

"Plank" - strengthens the muscles of the core and lower back. Performed from a lying position on the floor, you need to lift yourself with your arms outstretched, transferring your body weight to your palms and feet. The back and legs are in one line. You need to hold the bar for 30-60 seconds. Then rest for 30 seconds and perform the second run, stand in a position where the arms are bent at the elbows. You also need to hold this position for 30-60 seconds. During the performance, we tense the muscles of the buttocks, back, abdomen and legs to the maximum.

Lifting the legs - performed in a supine position. It is necessary to lie on the mat, hands next to the body, we begin to slowly lift the lower limbs up until they reach an angle with the body of 90 °. After that we slowly return to the starting position. This exercise allows you to work out your abdominal muscles well.

"Vacuum" - is performed in a supine position, knees bent, arms close to the body. Inhale the deepest possible breath, the abdomen should be drawn in so as to create a vacuum. We hold our breath for 10-15 seconds and then relax our body.

Conclusion

Remember that weight loss = regular exercise + proper nutrition. Do not neglect either. Of course, you can only lose weight with diet, but as a result, it will lead to a significant slowdown in metabolism.
Take the time you spend each day doing exercises at home. Do not delay or transfer them in any case - the result is impossible without regularity.
Set realistic goals and don't expect results from a 7kg series per week.
Remember your motivation and don't let others get you wrong. Don't listen to the persuasion of "caring" friends who assure you that nothing will come of chocolate or cookies.
Take photos more often and if you’ve been honestly working on yourself, you’ll be happy to notice changes after a while.