Exercises for weight loss

23 December 2020

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

# 1 skaters

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

# 2 squats

This exercise is one of the best, as you can change it to make it harder or simpler. Stand with your feet shoulder-width apart. Your hands should be straight above your body, in front of you or at the back of your head. Move back and down with the glutes and hips. The back should be straight with an arch on the lower back.

# 3 Attacks

If you want nice hips, then you have to make punches. Take a step forward from an upright position. Bend your knees at a 90-degree angle and keep your shoulders and ankles above your thighs. Come down. Return to starting position and repeat 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 - complexes for weight loss exercises at home. Properly selected simple and effective exercises for weight loss at home will suffice.

You need to start with a good attitude, 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 noon from 11 am to 1 pm, and in the afternoon from 5 pm to 7 pm.
On a full stomach, exercise will be difficult and ineffective, so it's best to exercise 2 hours after a meal.
The effectiveness of a set of exercises is strongly influenced by regularity - the more regular the exercises, the better and faster the result will be.
Strength classes also won't help you lose weight and get your body in order, you just need a positive attitude.

Sports nutrition and nutritional supplements

A common mistake is to think that sports nutrition is only for bodybuilders and anyone who wants to achieve a mountain of muscle. In fact, some medications can provide invaluable support in the weight loss process, including at home. In addition, most dietary supplements designed to lose weight work exclusively in conjunction with exercise and significantly improve and accelerate their results.

Most often, home training begins with those who do not have significant athletic training and have not participated systematically in the gym. Here, too, pre-workout complexes are indispensable - which, by the way, in most cases also contain fat-burning components. They convert fat into the energy you need for an effective workout.

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

Effective weight loss exercises at home

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

What you may need for training:

dumbbells from 1 to 16 kg (women 1-5 kg, men 3-16),
sports mat (available at any sports shop),
clothing for classes, the main criterion of which is its comfort and naturalness,
gymnastic hoop (it should be remembered 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 - the sides will remain bruised).

Well, that's it, now you can start the basics - the lessons themselves.

How to do morning exercises at home

The 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 appear for a long time. Excessive enthusiasm for morning exercise can lead to rapid fatigue, tiredness. The load increases gradually.

Loading tips:

Before you start your morning exercises, you need to create a positive attitude.
It is advisable to ventilate the room and wear light, comfortable clothing.
You can drink a glass of water, but the full breakfast is consumed only after a workout.
To lose weight, start with a 10-minute charge, gradually increasing the time to 15 and 20 minutes.
Focus on all muscles, not just the abdomen or glutes.
Exercises should be alternated. The same movement, performed constantly, will cease to be useful after a while.
To reduce the chance of injury, start training with a warm-up.
For burning fat, the recommended loading time is 20-30 minutes.

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

rope;
hoop with hoop;
fitball;
weights.

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

How to choose the right exercises

Let's just say that there are many such exercises. Almost all of them are united in complexes. In one complex there are only a few easy exercises, others include exercises that are more difficult and in larger quantities.

So: before you start weight loss training, you need to decide - which exercises are best for this? It is not necessary at all to perform all the exercises included 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. By the way: you need to train 3-4 times a week. That will be enough.

Another important rule. Workouts are workouts, but they will not work if you do not establish both proper nutrition and a healthy lifestyle

Circular

Gymnastic equipment is not necessary for circuit training at home, you just need to choose 3-4 appropriate exercises and perform them at regular intervals and short breaks:

Squatting is a complicated option, after the end of the movement you have to get up on your toes. The number of repetitions is 20.
Floor or wall push-ups. To pump the triceps, you need to place your arms 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.
Planck. The emphasis is on the elbows and toes. Alternatively, you should lift both legs, holding for 30 seconds.
Press. Method of performance - lifting the body lying on your back. The legs must be secured so that they remain stationary. Repetitions - 20 times.
Climb to a low chair or stool with one foot - in turn. For each leg - 15 times. Make sure the furniture is stable before use.
Attacks on each leg - 15 times. You should put your hands to the side and place your right or left foot sequentially forward, squatting on it.
Jump rope - 3 min.

Any exercises can be added to this load. The question is to do a certain number of repetitions - circles. Three to four exercises are done in turn in 3-4 rounds.

Recommendations for improving learning

Exercise alone is not enough for effective weight loss, proper nutrition is an important factor. If the amount of calories from food exceeds the amount of energy expended, there will be no benefit from exercise.

For exercise to be helpful, you need to start the complex by warming up the muscles and ligaments, ending with stretching. You should not immediately give yourself a large load, it should increase gradually, moving from simple to complex.

You need to do it 3-4 times. Between workouts, you should take a day off to recover and rest. The execution time of the complex 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 that it should be as strict as possible, except for everything tasty and loved by the diet. Diet here means proper nutrition. And it does not require many restrictions. Its main postulates are:

lack of bad habits. Alcohol is very high in calories and cigarettes put a huge strain not only on the lungs;
Avoid foods high in carcinogens, dyes, food additives, salt and sugar. Fast food and factory sweets should disappear from the diet;
drinking mode. One should 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 the body and at the same time do not give it excessive calories;
use special nutritional supplements. For example, for those who are losing weight, there are whole lines of Herbalife products that reduce the appetite for sugar and help remove excess water from the body.

Exercise for weight loss 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 transport. For example, pulling the abdomen, pressing the buttocks and walking up the stairs.

Now for some of the best exercises to do at home:

In the beginning, a warm-up is required, consisting of intense walking or running on the spot, bending to the sides, forward and down, turning the body, arms, pelvis, knees and feet.
You can use the squat exercise to arrange your hips and buttocks. IP stand on the floor feet shoulder-width apart, hands in front of the buckle or belt. Do a deep squat parallel to the hips with the floor and return to I. P. with the pelvis brought forward. Dosage 3 sets of 20 times.
For the same areas of the body there is an exercise "falls" - from an upright position with the floor 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 approachesperform 15 to 30 times.
There is an exercise for the lazy in the chest area - standing or sitting, join 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 - open them and return to I. P. In each approach (3) do 12 times.
The abdomen, its upper part, is trained in the following way - lie on the floor, hands behind your head, legs firmly pressed to the surface. Lift your upper body, pulling the blades off the floor and return to I. P. You should do this until you have enough strength for 3 approaches.
Exercise for the lower abdomen - "wheel". Lie on the floor, arms free lying next to the body, lift your legs and use them to simulate rotation in the air - 3 sets of 16-20 times.
The sides are removed this way - lie on the floor with your hands clasped behind your head and feet lying on your side. Raise and lower the upper body by lifting the shoulder blades off the floor. In this case, the elbows "look" to the sides, and the gaze is directed to the ceiling - 3 approaches on each side, 16-20 times.
With the help of the push-up exercise, the arms, back, abdomen and legs are perfectly made. The correct execution looks like this - hands on the floor, palms forward and located above the shoulder, pelvis and legs in line with the body, the press is tense. When inhaling, lower on your hands, when exhaling, rising in I. P.

At the end of the whole complex, cool, stretch and relax the working muscles, which will relieve severe muscle pain and contribute to the fastest weight loss. This is evidenced by the numerous reviews of people who do not forget about this part of the class.

You can also use the hoop, which perfectly burns the accumulation of fat in the waist, eliminates cellulite and speeds up metabolic processes in the body. But for this you will need to twist it for at least 20 minutes twice a day.

Load the workstation

You can even strengthen your muscles in the office.

A set of simple exercises has been chosen for this:

Tilt your head to the right and left - 10 times.
Circular rotation of the head - 10 times.
Exercise "lock" for the back - block your fingers behind your back - hold for 15 seconds.
Stretching the triceps. One hand is folded at the elbow and thrown behind the back, and the other is held. Then there is a change of position. Repetitions - 3 times for 5 s in each position.
Twisting for the back. You should sit on the edge of the chair, bend your back and squeeze your neck. The hands are on the knees and the feet are firmly on the floor. You should stay in this position for 5-8 s.
Stretching. The hands clasped in the fingers are pulled up and the back is straightened.
Twists with a lock behind the back. You have to sit on the edge of the chair, rest your feet on the floor. In the hands, the hands should be pressed and raised as high as possible. At the same time the body of the body is lowered. In this position you must hold up to 10 seconds.
Side turns - 10 times right and left. One hand lies directly on the body, the other rises above the head.
Push-ups from the table - 15 times.
Turns sideways. Sitting in a chair, you should maximize your body, first to the right, then to the left. Hold the chair with one hand, straighten the other.
I squat - 15 times.

Each set of fitness movements can be done in the morning, after arriving at the office or during lunch to relieve fatigue and stress caused by sitting.

Daily exercise will help you maintain your figure and strengthen some muscles. Properly selected set of exercises can be used to lose weight on the abdomen, buttocks and lower back. Almost all exercises are performed at home without equipment, but if you wish, you can use dumbbells, jump 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 beautiful muscle relief.

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

Cardio exercises include walking, running, cycling, swimming. To begin the process of burning fat, you need a workout duration of at least 40 minutes. Accelerated pace exercises with short rest breaks are also a cardio workout.

Weight Loss Workout Plan

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

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

Remember to warm up before a workout and cool down after a workout:

Selection of pre-workout warm-up exercises
Choose post-workout stretching exercises

For starters:

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

Intermediate:

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

Advanced:

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

Timer for 30 seconds work / 15 seconds rest:

Timer for 40 seconds work / 20 seconds rest:

Timer 45 seconds work / 15 seconds rest:

Timer for 50 seconds work / 10 seconds rest:

Perform a 10-minute static abs workout for beginners and advanced
Perform a 10-minute posture workout: 10 back exercises
Rowing machine: what it is for, pros and cons, efficiency

Other types of exercises and workouts at home

In addition to the aforementioned workouts, there are millions of exercise options that you can use to burn fat. Here are some things you can do at home to add variety to your workout:

Yoga

When you see people doing yoga, you may think that it is quite easy, especially because they move a little, unlike other activities. But yoga is also considered one of the most effective methods of weight loss. You can even do yoga at home. Exercise includes meditation, breathing control, and the use of certain body postures 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 rug, you can even make 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. You may even have strong muscles and become much more flexible yourself.

You can also 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 help you not to recover, but will also help burn fat. Their presence is mandatory in the diet and this is an incomparably more sensible solution than starvation:

fruits (pineapple, grapefruit, apples, figs, kiwi, avocado);
vegetables (cabbage, seaweed, carrots, ginger, celery, herbs), as well as vegetable puree soups and salads;
fruits (strawberries, raspberries, blackcurrants, blueberries, gooseberries);
nuts (walnuts, pine nuts, almonds, peanuts);
mushrooms (they can replace meat, but remember that this is a difficult product to digest);
kefir and low-fat cottage cheese;
lean chicken, turkey and fish (especially seafood);
cereals (buckwheat, oval oats, etc. ).
drinks (tea: green, with ginger; water).

Easy exercises for fast weight loss

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

Hands

Flexion of the arms will help tighten the muscles of the forearm. This exercise involves the biceps and triceps and requires dumbbells for this.

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

Push-ups can also help you work with your hands for a short time. You need to take the support lying down, support the palms and toes. We fold and unfold the arms at the elbow joints, the body falls to the floor surface. The recommended number of push-ups is 15-20 times.

Thighs

An effective exercise for working out the buttocks and hips is the squat jump. To do this, you need to stand upright with your feet at shoulder level. While squatting, the thighs should be parallel to the floor surface, then a small jump should be made, then return to the starting position

Prolapses strengthen not only the inner thigh but also the calves. Technique: stand up straight, legs together, step forward as far as possible, bending the knee at right angles. We stay in this position, then return to the starting position.
Attacks can also be performed from the side. We take a step to the right, then to the left, until the knee is at the line of the toes. The number of repetitions for each leg is 20-25, in 2-3 sets.

You can engage the inside of your thighs and buttocks with a leg abduction. To do this, you need to take an upright position on all fours, tighten your abdominal muscles, and then move your legs to the side. The step must be parallel to the floor surface. It is necessary to perform 2 sets of 20-25 times on each leg.

Rear parts

Squatting can help tighten the glutes. They can be made with or without weights, 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 at any free time. It is necessary to perform 2-3 approaches 15-20 times.

Glute Bridge - performed from a supine position with bent legs at the knees and palms near the hips. We tear the butt off the floor, lift it as high as possible. To maintain this position, we 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 an upright position we begin to squat, as if sitting on a chair. Keep your back straight, palms can be gathered at the back of the head. At the level of the imaginary chair we fix the position. You need to stay in this position for 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 should rise with outstretched arms, transferring body weight to the palms and soles. The back and legs are in line. Holding the tape takes 30-60 seconds. Then rest for 30 seconds and perform the second run, we stand in a position where the arms are bent at the elbows. You should also hold this position for 30-60 seconds. During the performance we put maximum load on the muscles of the buttocks, back, abdomen and legs.

Lifting the legs - performed in a supine position. You need to lie on the mat, hands on your body, we begin to slowly lift the lower limbs up until they reach an angle with the body of 90 °. Then we slowly return to the starting position. This exercise allows you to train your abdominal muscles well.

"Vacuum" - performed in a supine position, knees bent, arms close to the body. We take in the deepest possible air, the stomach must be attracted so that it forms a vacuum. Hold your breath for 10-15 seconds, then relax your body.

Conclusion

Remember that weight loss = regular exercise + proper nutrition. Do not neglect either. Of course, you can lose weight only through diet, but as a result it will lead to a significant slowdown in metabolism.
Take the time you spend each day exclusively on home workouts. Do not postpone or transfer them under any circumstances - the result is impossible without regularity.
Set realistic goals and don't expect results from the 7kg series per week.
Remember your motivation and don't let others fool you. Don't listen to the conviction of "caring" friends who assure you that nothing will come from chocolate or a cookie.
Take pictures more often, and if you've worked honestly on yourself, you'll be happy to start noticing changes after a while.