Weight loss exercises

Surely every person at least once in their lives thought it was time to put their figure in order. Many people are dissatisfied with their figure and want to get rid of the hanging sides of puffiness. There are many ways to lose weight. Today we will talk about a way of weight loss that does not require much time and effort. This method weakens at home using special exercises. Let's go!

Reasons for excess weight

Before you solve a problem, you have to deal with the causes of its occurrence.  The main reasons for excess weight are:

1. Smoking and alcohol.
2. Low level of your physical activity.
3. Disruption of metabolism.
4. Frequent use of fatty foods and sweets.
5. The use of a large amount of salt.
6. Night dishes.
7. Overeating.
8. Genetic predisposition to completeness.

Most often there are several reasons and they are strengthened. For example, if a person eats a lot, but at the same time exercises, he or she cannot have problems with excess weight. One can eat a little, but at the same time smoke and sometimes drink alcohol. In this case, it is also unlikely to have excess weight problems.

Most often, people have extra pounds because of the wrong lifestyle. In general, it is five or even six days a week of sitting. Then you move to the house, driving the car, sitting again. Get up in the elevator apartment. After a hardworking day, you can take a bottle of beer and fat snacks. Then spent on the TV. But when a person looks at something while eating, his attention is not focused on food. Therefore, one eats 30 percent more. These 30 percent are deposited on the stomach.

More than half of men living in big cities lead exactly such a lifestyle and therefore have a decent belly. That is, in order to lose weight, you have to completely change your lifestyle. You will need to abandon some bad habits and buy useful.

As for women, in most cases they are fat after birth as well as after marriage. Many women, when they get married, cease to follow themselves. This is explained by the fact that she already has a permanent man who loves her, so she doesn't need to follow her figure. Such a policy is not right because it can ruin your marriage. If you are aware of this and have decided to lose weight, great respect for you! Let's do it together!

The key moment for weight loss

The main thing to lose weight is the difference between the energy consumed and the consumed. Your gender doesn't matter here. The main thing is to use the right products and be physically active. So, to get rid of excess weight, you need to spend more energy than you use. Without this, your weight will not change the less. Let's look at three options for developing events:

1. Human weight increases.
2. A person's weight does not change.
3. Human weight decreases.

In the first case, a person constantly eats fatty foods, drinks beer and lies on the couch. He consumes a decent amount and spends very little energy - for going to work or at a grocery store. The energy he does not spend is deposited in the form of fat on his stomach.

In the second case, the difference in the energy consumed and consumed is approximately zero. For example, a person does not practically do exercise, but prefers vegetable salads and boiled meat with fast food. And he also drinks 2-3 liters of water every day. He spends some energy, but also consumes a little. In this way, its weight is always at about the same level. The same situation if a person eats a lot and constantly trains.

In the latter case, one gets rid of excess weight. First, it uses low -calorie products so there is simply no unnecessary energy. This energy is sufficient for him for the life of an ordinary person. Second, he performs special weight loss exercises that take a lot of effort. And it turns out that the balance of the energy accepted during the day is negative.  Accordingly, the body begins to draw energy from internal reserves, namely from fat on this person's stomach.

We will not get more and more in the topic of food, but we will take into account a very important point. When weight loss, you need to train 2 hours after a meal. And when the training is completed, you have to wait another 2 hours before eating something.

If you have breakfast just before your workout, it will reduce its efficiency. The quality of the exercises will deteriorate and you will not be able to consume the required amount of energy.

Immediately after the end of the training, the body begins such a period when it must urgently restore the energy consumed during training. This period lasts about two hours. So we have to wait this time. If you eat something within two hours after your workouts, this will prevent the weight loss process.  After training, the food is much better absorbed by the body. We don't need it because we lose weight.

When the body realizes that energy will not come from outside, it begins to accept it from internal reserves - from your fat on your stomach. In two hours, the body will stop looking for where to take this energy because it will take it out of fat. This is how the process of fat burning happens. When this period has passed, you can enjoy dinner and reward for good training with vegetable salad and a piece of cooked chicken.

Home Exercise for Weight Loss

We move on to what the weight loss process will not make any sense. There is no need to perform heavy bodybuilding exercises for weight loss. It is enough to do some fitness exercises. The main thing is that when performed, a large amount of energy is consumed.

So, the most effective fitness exercises for weight loss at home:

1. The rotation of the hoop is a very popular and effective fitness exercise. It is more suitable for girls as men are trying to overtake fat in muscle mass and the flat stomach is more important to girls. In addition to the fact that this exercise burns calories, it prepares the muscles of your abdomen. In this way, by rotating the hoop, you kill two birds with one stone. When you lose weight, your abdominal muscles will be well made.
2. The energetic dance is suitable for both men and women. Remember your last trip to a nightclub or disco. After a few hours of dancing, you sweat a lot. This is very good because you get rid of excess weight in this way. Now you have to dance more energy than at a disco. Turn on the music that motivates and light you, start moving your hips, imagine that you are a star. A joke! In order not to waste time, turn on the video with weight loss dances and repeat everything they do there.
3. Jumping from the position of half squat and squat requires a lot of effort. Step exercises require a strong respiratory system. A lot of energy goes to breathing during intensive training, so do not neglect the effectiveness of this exercise.
4. Lifting legs and torso. There is a lot of myths around the exercises to the press. One of those who will not help you lose weight. This is not because they, like any other exercise, require energy. Therefore, be sure to pump the press. After all, you want to be the happy owner of the covenant cubes when you lose weight, right?
5. Push -ups are needed to get rid of fat on the hands and chest. As a rule, if a person has problems with excess weight, then he slanders everywhere on both the stomach and his hands. To consume more energy, press -ups with cotton. Rest between approaches for no more than a minute.
6. Two legs are another popular fitness exercise. It is more appropriate for women who want to get rid of cellulite on their feet. This movement is intended more to study the shape of the thighs and buttocks, it burns only subcutaneous fat.
7. Working with box pears is a good aerobic load. Be sure to include it in your set of weight loss exercises. Working with box pears is more effective than weight loss. If you are a man, then you better work with a pear for 30-40 minutes.
8. Running is the most effective exercise of everything we're talking about today. It's not even worth talking about its advantages. If you want to lose weight, you should definitely run. In order for the jogging to bring the desired result, it is necessary to constantly increase their duration over time.
9. Skaki jumps will bring you the same result as running. However, more work is aimed at burning fat in the knees. This exercise is more appropriate for girls. By the way, if you are too lazy to leave the running at home, you can replace it by jumping with a rope.
10. The tape will load your entire body. To perform this exercise, take the accent of lying down. Then go to the floor with your forearms. Keep your back straight and do not lift your ass. In this position, you should stand until you fall to the floor. This exercise is effective for losing weight and enlarging the mass. First, it has a strong anabolic effect on your body. Second, it requires considerable energy costs.

Additional tips

It's not worth eating food, watching TV. First, you are distracted and eat much more and this is unacceptable when weight loss. Second, you will have a lot more time for lessons. Usually, if a person eats and looks something, it takes about 15 minutes to eat and then continues to inspect the movie or the show. Only then does he engage in his business. If you are bored to study at home, sign up for the closest fitness center. Maybe, apart from losing weight, you will find new acquaintances and friends.

Build your complex of weight loss classes as follows:

1. The slopes should be daily. Run for a maximum of 2 times a week. On the rest of the days, just start in 15-20 minutes for your pleasure.
2. There are enough four fitness classes a week. For upper and lower body, 2 classes a week. For example, Monday and Thursday - we do squats, jump, dance and pull the press. Tuesday and Friday - hit the pear and run the bar.
3. The training should last no more than an hour.

Drink at least 2 liters of water a day. Not liquids, namely clean water. It is advisable to buy water at the store. Make a habit of storing a few five liter bottles of water at home. It is very good if you have sports shells, such as a rubber turnstile or fitness balls.  If possible, find something else and create a fitness angle at home. There are many exercises for weight loss at home. Therefore, constantly change your training complex. After a month or two, the body may become accustomed to monotonous loads and it will be more difficult to achieve the desired result. Eat less salt for food because it slows the fluid in the body. And this does not contribute to weight loss, but it reduces the effectiveness of your classes.

Conclusion

Now you know all about how to lose weight at home. By putting recommendations from our article in practice, you can get rid of extra pounds and thus transform your body. And most importantly, you will have a complex for excess weight, you will feel confident. Can a kind of happy belly in any way feel different? Good luck to you!