Intense exercises for weight loss. The lesson consists of exercises
A slender, toned body is the dream of most girls. But what to do if you are very far from the cherished ideal? A set of exercises for losing weight at home will help. By working out at home, you will save a lot of time traveling to the gym and back. Let's look at the most popular exercises and rules of execution.
Warm-up
Warm up thoroughly before class. Without preliminary “warming up,” a set of physical exercises may not be beneficial, but, on the contrary, harmful. Therefore, do not forget to spend 5-10 minutes warming up before performing the complex.
Warm-up should be done from top to bottom - from neck to ankles. Don't skip any muscle groups when warming up. The easiest way to warm up is to move each joint in a circular motion. Just a couple of minutes and you're done!
If you want to carry out full preparation, then start by warming your palms up against each other, walk over your face and neck with warm hands. Don't miss the ears, nose. Go down and rub your entire body and muscles with your hands.
Warm-up for arms and shoulders
We begin to knead the hands - rotate them simultaneously in different directions. Next, rotate your elbows and move on to your shoulders. We raise our shoulders and lower them in a circular motion. We don’t move our arms – they just hang along the body. We work the shoulders first in one direction, then in the opposite direction.
Stretch your back
We perform neck turns, first in one direction, then in the opposite direction. The movements are smooth, you just gently stretch the muscles, awakening them. Let's move on to body turns. The legs are motionless, the pelvis is the same. Stretch your lower back. We twist our pelvis in one direction, and when we have warmed up enough, in the other direction. The legs are static, there is no need to move them.
Stretch your legs
Rotate your feet in a circular motion, first one, then the other. We stretch the calves in a similar way, moving only the lower leg. Next we stand on our toes and stretch up. Repeat this exercise about 12-15 times.
Set of exercises
After finishing the warm-up, it’s time to start doing exercises for quick weight loss at home. Read the rules of execution carefully in order to achieve maximum effect from the proposed exercises. When performing physical exercises to lose weight for the first time, take a look at the article to avoid mistakes.
Exercises to maintain arm tone
Hands are one of the almost always open parts of the body, so it is important that they are tightened and pumped up. The most effective way to achieve this is to do push-ups. Girls are allowed concessions - we will do push-ups not in the classic position, but from our knees. Do push-ups from the floor 8-10 times, then gradually increase the number of lifts.
The next exercise will also tighten your arms. Stand with your back to a chair or the edge of a table. Place your palms on the surface and relax your legs. Begin to gently bend your elbows, lowering your body weight onto your hands, then straighten your elbows and return to the starting position. In fact, these are push-ups, just performed in a different position. The ideal way to perform a push-up is that your butt should almost touch the floor. Take your time; you may not be able to perform the exercise perfectly right away.
Final lesson on arm tone. Extend your arms at right angles to your body. Hold this for a few minutes until you get tired. The exercise may seem too simple. But in reality it is quite effective.
Exercises to reduce belly fat
Reducing volumes in the waist and hips is always difficult, so physical exercises to lose weight in the abdomen and sides are one of the most popular types of exercise now in principle. The complex is based on working on the transverse abdominal muscles. Let's look at the most effective physical exercises for weight loss in the current area:
Starting position: lying flat on the mat
Raise your legs up, do not bend your knees. We install them at an acute angle relative to the floor surface. We hold the position for a while and lower our legs back. The back and pelvis are motionless.
A way to improve the activity is when your legs are raised, you can start doing scissors.
The exercise is similar to the previous one, with one difference - we raise our legs until a perfectly right angle appears between the legs and the floor. Doing the exercise slowly will be most effective.
Hoop
Hoop – spin for at least 15 minutes per workout, your waist will be smaller.
By performing a set of exercises at home regularly, you will be able to permanently reduce the volume of your hated belly and large sides.
Exercises for the buttocks
A slender, toned butt is a real dream for many girls. Do you think you can’t achieve excellent results by doing physical exercises at home? You're wrong, we'll tell you all the secrets to make you look perfect even in the shortest shorts.
The easiest way to achieve a perfect butt is squats. Feet shoulder-width apart, back straight. Don't forget about these rules, do squats 30-50 times per session. If you haven’t exercised for a long time, start with 10-15 squats, then increase the number. It is allowed to split the exercise into 2-3 approaches.
Now let's move on to jumping. Squat down and jump up sharply, stretching your entire body. Jump as high as possible, about 15 times per session.
The last exercise is to stand straight, spread your legs shoulder-width apart, and keep your back straight. Bend your knees as if you were sitting down without a chair. The bend angle of the knee should be about 90 degrees, the thighs should be parallel to the floor. Stay in the pose for as long as you can.
Back exercises
Working on your back is always useful - during sedentary work, it remains in a motionless position for hours, as a result of which there is pain and disturbances in the functioning of the spine. To avoid this, prudently include back flexibility exercises in your complex. Gymnastics for weight loss at home must necessarily contain something similar.
To begin, lie on the mat, flat on your back, place your arms parallel to the floor, keep your legs bent at the knees. Focus on your palms, lift your butt up. Hold the pose for a couple of seconds, then lower your butt to the floor. Repeat 30 times.
Second lesson - lie down in the starting position, as in the previous exercise. Stretch your arms up, raise your legs perpendicular to the floor surface, it is advisable to lift your butt off the surface. Next, lower your legs, pull your body up towards your raised arms. Alternately tear off the surface, first the lower, then the upper half of the body.
Exercises for legs and hips
It is difficult to find truly effective exercises for losing weight on your legs and thighs. We have selected the best options.
We start with a squat variation. Keep your feet and knees slightly apart, keeping your back perfectly straight. Smoothly half-squat, keeping the maximum number of muscles tense. We hold the pose and gradually return to the starting position. Your back should be as straight as a board.
Starting position – lying flat on your back, holding your palms under your butt. We lift our legs up a little, then move them apart in opposite directions, and bring them back together. It is permissible to do “scissors” in a similar position.
We lie down on one of the sides, no matter which one, bend our leg at the knee. Raise the leg that is on top all the way up. We perform the exercise smoothly, without sudden movements. We repeat the lifts with the other leg. In this simple way we will correct the inner thighs.
Plank
It’s impossible not to mention the queen of modern exercises – the plank. The plank does not require special equipment, but be sure to follow the rules for performing the exercise. With the correct positioning of the body, the maximum number of muscles will be involved. We will consolidate the entire lesson with one exercise.
We take the position while lying down, leaning on our elbows. The legs are extended in a straight line with the back and buttocks. We strain the maximum number of muscles and freeze in the pose. To start, you need to hold the bar for 30 seconds. Then, with each subsequent workout, add a few seconds. The main thing is not to rush - there is no need to hold the bar for several minutes the first time. Even if it works, the next day you will regret that you overdid it with your workout.
There are also other ways to do the plank.
Side plank - turn your body to the side from the starting position, placing emphasis on your lower hand. When performed correctly, the body line should be straight. After a break, you can do it again, on the other hand.
On one of the legs, a classic plank is performed, only with either leg lifted straight up. After a break, you can repeat with the other leg.
With an outstretched arm - a classic plank, but the emphasis is on one of the arms. The second is elongated in a single line with the whole body. Then you can change your hand.
Before training
Before starting classes, you need to get ready. It sounds strange, but a positive attitude is half the battle. If you exercise forcefully, the effect will be zero. Turn on fast, cheerful music, smile at yourself, and start studying.
You should have your last meal before class 2-3 hours before the start of your workout. It is never recommended to engage in physical activity on a full stomach.
Choose a time for classes - determine days, hours. Let your family go about their business so that you can take an hour for yourself. Experts recommend studying in the morning from 11 to 13 o'clock, in the evening from 5 to 7 o'clock. But it’s best to listen to your body and train when it’s convenient for you personally. We are different, we have different phases of activity at different times, so no one will give universal advice on this matter.
Drink water - during exercise you will actively sweat and lose fluid. You need to replenish your water supply immediately, but do not force water into yourself. Drink when you feel thirsty.
Clothes and a mat are important items for practicing. Choose comfortable sportswear, check that the fabric stretches and does not restrict movement. The mat is needed for stability, so as not to lose balance or fall while performing a set of exercises. It is better to place the mat in front of a mirror so that you can control the correctness of the exercises from the side.
Proper nutrition
By regularly performing a set of exercises, you can lose weight and build muscle. But to achieve ideal forms, it is best to change the nutrition system. Strict diets are not helpful: while on them, it is difficult to exercise at the same time, and after dieting, the weight comes back. The ideal choice is proper nutrition. With this nutrition system, you are not within the strict limits of a diet; you can adapt your favorite dishes, make them correct, and eat for your own pleasure.
Basic principles of PP:
- Breakfast - slow carbohydrates, ideal - porridge with milk or water.
- Lunch – carbohydrates and proteins, for example, steamed fish with buckwheat on the side.
- Dinner – proteins and vegetables, chicken breast with low-starch vegetables.
- Snacks – between breakfast and lunch plus an afternoon snack. You can eat yogurt, nuts and fruit.
- Drink plenty of clean water - avoid sugary carbonated drinks.
- Eat more fresh fruits and vegetables. If you want something sweet, enjoy dark chocolate and honey.
So, let's summarize the rules for doing exercises at home. Start with a warm-up, perform the exercises slowly and carefully. It is better to do the exercise correctly once than 10 times, but incorrectly. Don't overdo it, your muscles will be sore the day after your first workout, but you shouldn't be completely exhausted. Perform training on the muscle groups you need, but don’t forget about the rest of the body. Even if you have a perfectly smooth, flat stomach, a couple of exercises to keep your muscles toned won’t hurt. Exercise regularly, ideally at the same time. Drink water during exercise and immediately after. For perfectionists, we advise you to eat according to the rules of PP.
Good luck with your training and always be slim and attractive.
Nowadays, the number of people suffering from excess weight is constantly increasing. This is due to the modern lifestyle, snacking on the run, and sedentary work. And everyone wants to have a healthy and beautiful body. Therefore, we have selected weight loss exercises that will help you quickly get rid of those ill-fated kilograms.
It is worth understanding that if you perform the most useful and effective exercises, but continue to eat incorrectly, then you may not even dream of the result. Therefore, we stop eating hamburgers and chocolates and switch to a healthy diet.
Where to start losing weight?
Having made the final decision to lose weight, many do not understand how to start.
Tips to get started:
- Firstly, We switch to proper and low-calorie foods.
- Secondly, We decide where we will exercise, in the gym or at home. Don’t expect much benefit from the “rocking chair,” since people go to the gym not to get rid of fat, but to gain muscle mass. If you sign up for any classes, the best choice would be cross-fit or cardio training. At home, you can also lose weight quite a bit, and for free.
- Third, you need to decide on the training time and do it regularly. After all, in the absence of consistency, you can’t hope for visible results.
- Fourth, and most importantly, understand why you are going to lose weight. Set a goal and go towards it, and then unimaginable results will not keep you waiting.
How often should you exercise to lose weight quickly?
The third paragraph of the previous section says that you need to decide on the number of workouts per week. In fact, it is enough to adhere to the rule of the golden mean.
You shouldn’t train too much, as it will take a lot of strength and energy, which can lead to loss of desire to lose weight. Classes two to four times a week will be the best option.
Here is a sample workout plan for the week:
- Lesson twice a week. Every time you need to give your best. Sports training time should be approximately an hour to an hour and a half.
- Four workouts a week. You don't always have to try too hard. Performing all exercises with a total time of thirty to forty-five minutes, the intensity of execution is low.
- Three classes per week will be the best choice. You will need to work quite efficiently, but not at full capacity. Training should last at least an hour.
There is no need to exercise more than four times, because the desire to lose weight will quickly disappear. Various complications with the heart and other organs of the body may also arise due to the fact that the body will be unusual in switching from an energy-saving mode to a large number of intense exercises.
Basic rules of diet for weight loss
In order for the weight loss process to proceed quickly enough and not cause harm to health, you should adhere to these basic rules:
- It is necessary to completely limit not only all possible unhealthy foods, but also all alcohol, since it is almost the main cause of excess weight in modern society.
- It is necessary to eat food quite often, but in small portions. This will speed up the digestion process, and calories will go away much faster.
- Drink plenty of water. It helps cleanse the body of harmful substances. In addition, due to frequent heavy drinking, appetite is significantly reduced.
- Be sure to have breakfast and don't eat at least three hours before bed.
Basic rules for training and exercises
When performing exercises, you must follow certain rules:
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Warm up before exercise
Indeed, a set of warm-up exercises should be an integral part of training, because without warming up the muscles and joints, they can be injured.
There are two types of warm-up: warming up and stretching muscles. And first you need to warm up. Here is a small list of warm-up exercises that must be performed before each weight loss session.
Muscle warming exercises
These exercises are aimed at preparing the body for training:
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Stretching exercises
They must be performed so as not to stretch or tear the muscles during exercise:
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The loss of hated centimeters occurs due to the creation of the greenhouse effect. The temperature rises, blood circulation accelerates, sweat is released, due to which fat deposits are reduced.
Unnoticed by yourself, the shaping effect not only eliminates fat reserves, but also cleanses the subcutaneous layers of your problem areas.
Exercises for losing weight in all parts of the body
After you have completed the warm-up, you can begin the actual workout, aimed at quickly burning calories in problem areas. During training, it is necessary to perform exercises for all muscle groups.
Slimming belly
![](https://i0.wp.com/myfitnesblog.com/wp-content/uploads/2018/01/sovety-dlya-trenirovki-300x200.jpg)
Slimming sides
![](https://i0.wp.com/myfitnesblog.com/wp-content/uploads/2018/01/skruchivania.jpg)
Slimming buttocks
![](https://i1.wp.com/myfitnesblog.com/wp-content/uploads/2018/01/prisedania.jpg)
Slimming thighs
![](https://i2.wp.com/myfitnesblog.com/wp-content/uploads/2018/01/mah-lezha.jpg)
Slimming legs
![](https://i1.wp.com/myfitnesblog.com/wp-content/uploads/2018/01/vipadi-dlya-devushek.jpg)
Slimming arms
![](https://i0.wp.com/myfitnesblog.com/wp-content/uploads/2018/01/otzhimania.jpg)
Each of the above exercises for losing weight can be repeated several times. The main thing is that the number of approaches is no more than three. Yoga classes are also great for weight loss. Many who have lost weight with yoga leave only positive reviews.
Proper nutrition
Of course, training to lose weight will be a waste of time if you violate the basics of proper nutrition. You don't have to completely limit yourself to food.
It is enough to fulfill the following requirements:
- The main food should be proteins that provide energy without adding excess fat. Examples of protein foods: eggs, fish, cottage cheese, chicken breast. Carbohydrates should also be used in a light daily diet, but on the condition that they are slow carbohydrates. An example of slow carbohydrates: oatmeal and other types of cereals.
- Completely eliminate all kinds of candies, buns, cakes, sweets, chips and fast food from your diet.
- Stop eating white bread. Buns are out of the question.
- Limit the amount of sugar and salt in your food. Salt retains water in the body, which we don’t need at all, and sugar is a prime example of empty calories; we gain excess weight but have no energy.
- You can eat all types of vegetables and fruits with the exception of bananas and grapes, as they contain large amounts of glucose.
- Celery is the best fat burning food.
Remember that losing weight is a combination of two components: training and diet. To have a slim figure and lose extra pounds, physical activity cannot be avoided.
In conclusion, I would like to remind you that when losing weight, the main thing is desire. If a man or woman really needs to lose weight, then they will definitely follow all the rules and achieve the desired weight loss. Do not break the rules of nutrition, train and do exercises strictly according to the plan, and you will achieve everything.
These days, the problem of excess weight is so popular that there is probably no point in talking about it. Millions of women and men around the world struggle every day with extra centimeters, and such a struggle does not always bring the desired results. Very often, having tried fasting days and all kinds of diets, women torture themselves with the same question: why do I eat very little and still not lose weight? It's very simple - reducing your diet will not give the desired result without some physical activity.
It is quite possible that the prospect of fulfilling exercise for weight loss will not bring you great joy. But don't forget that nothing ever happens by magic. But if you are persistent and persistent, then the desired result - a stunning figure - will not take long to arrive.
Things to do?
Choosing one type of physical activity or another should not only be based on personal preferences. The choice of physical exercises will directly depend on which parts of the body you need to correct. For example, for those who do not have obvious signs of obesity, it is better to focus on jogging, gymnastics, shaping classes or light types of aerobics.
You may ask, where is the best place to perform these physical exercises? Yes, anywhere: in the gym, fitness center, in the pool and even at home, especially since mastering them is not so difficult. The main thing is to definitely coordinate sports activities with your doctor so that there are no contraindications for health reasons.
A few words about proper nutrition
Even if you unquestioningly and regularly perform all the exercises, but do not limit yourself in food, you may not expect a positive result. Please note that we are talking about proper nutrition, not diets. Be sure to give up processed foods (even if after training you are too lazy to cook dinner), do not eat fried foods, ketchups, mayonnaise, or alcohol. Of course, after an intense workout you should have a hearty dinner, but on other days you shouldn’t overeat.
What you will need for classes:
Mat for performing exercises on the floor;
A narrow bench with quite elastic upholstery;
Dumbbells;
Sports uniform, shoes and special gloves;
At home, it is best to do the exercises three times a week with one day in between. The ideal time for training is from 11.00 to 14.00 and from 18.00 to 20.00. Classes should be carried out regularly and exclusively with a positive attitude.
Remember that anyone set of exercises for weight loss effective for no more than 4 weeks, and then the body begins to adapt to the stress. It is at this moment that you need to either increase the load or change the set of exercises. Fulfill exercises for weight loss at home It is best not earlier than two hours before meals or before bed. At the same time, you must like them. Otherwise, the result may turn out to be much more modest than you expect.
Each lesson must begin with a warm-up, and for this you will need to remember your school physical education lessons.
As we have already said, there are special exercises for each problem area of the body. It is them that we will talk about now.
So, let's begin:
Exercises for losing belly fat
The stomach is one of the most problematic areas for most representatives of the fairer sex. Moreover, this problem can bother even those who have no reason to worry about their figure. The thing is that it is on a woman’s stomach that the most fat accumulates.
First of all, I would like to warn you that you should never do exercises alone to lose belly fat. By themselves, they will not help you lose weight. In this case, you are at risk of strengthening and enlarging your muscles, as a result of which you may be completely left without a waist.
To achieve maximum results, you must alternate between different ones, using different amplitudes for this. Let's look at the most common of these exercises:
Exercise "twisting"
Its action is aimed at the rectus muscles and must be performed with a small amplitude. To do this, you must lie on the floor and firmly press your lower back to it. Bend your knees, point your elbows in different directions and place your hands behind your head. As you inhale, lift your head and shoulder blades off the floor, while lifting your chin up. As you exhale, return to the starting position.
Reverse crunch exercise
Like the previous one, this exercise is performed with a small amplitude. Lie on the floor, bend your knees, place your hands behind your head and spread your elbows to the sides. As you inhale, lift your shoulder blades and head off the floor, while lifting your pelvis. As you exhale, take the starting position.
Raising the torso
Lie on the floor, bend your knees, place your hands behind your head and spread your elbows to the sides. As you inhale, lift your body off the floor and slowly rise to your knees. As you exhale, return to the starting position.
Raise your feet
Large amplitude is important in this exercise. Sit on a chair and lean on the edge. As you inhale, pull your legs towards your body, and as you exhale, return to the starting position.
Exercise for oblique abdominal muscles
To do this, sit on a chair and perform oblique turns of the body. All of the above exercises are also suitable for the oblique muscles, but they must be performed with slight turns.
Exercises for losing weight on legs
First of all, decide in which places your legs should lose weight: on the thighs or on the calves.
The following will help you get rid of extra centimeters and make the skin and muscles of your legs more elastic:
Stand straight, keep your hands on your waist and rise onto your leg, half bent at the knee, then slowly straighten it. For each leg, this exercise must be repeated 8 times. Take a 15 second break and repeat the exercise again. In total, you should get 8 approaches.
To tone the muscles in the front of your thighs and buttocks, lunge with your feet forward. But remember that this exercise must alternate on different knees, and your hands should rest on your hips.
You can remove sagging from the inner thighs in this way: lie on your back and spread your outstretched legs. Make sure that your legs do not lean back or forward during this exercise.
If you are concerned about fat deposits on the outer thighs, raise your straight leg while lying down. During this exercise, you must pull the toe towards you. After eight sets, switch legs.
Do you have thick calves? Then be sure to try these exercises for weight loss:
Lie on your back, bend your knees and pull your toes towards you.
You can also stand near a wall and press your hands firmly against it. Bend one leg at the knee and place it on the shin of the opposite leg.
Don't forget about running in place too. It has been proven that this is one of the most versatile remedies against stored fat.
Exercises for slimming thighs
The hip area, when fighting excess weight, is one of the most problematic. But don't despair! Do everything described below regularly and you will achieve a significant reduction in the size of your hips.
Take a horizontal position, place your hands on your buttocks. Make sure your legs are straight. Lift them up and in this position bring them together and spread them 10 times (the muscles should be tense).
Kneel down, arms hanging down and feet straight. At the same time, lower yourself to the floor on the right side near your feet and tilt your body to the left. During this exercise, your arms should be straight and extended in front of you. Then return to the starting position by jerking. This physical exercise is performed 10 times on each side.
The following exercise will help you get rid of cellulite on your thighs. Stand with your feet wider than shoulder-width apart and turn your toes out. Keeping your arms straight, you need to slowly squat, tensing the muscles of your thighs and buttocks. After sitting down, stay for a while and stand up, making an effort. This must be repeated 10 times, performing 3 approaches.
Lie on your right side, lean on your arm bent at the elbow, and bend your upper leg at the knee. Bring your leg forward. At the same time, raise and lower your lower leg as high as possible. On each side you need to do eight sets of two lifts. This exercise is simply indispensable for training the inner thigh, so it should be performed as often as possible.
In order to reduce the size of your hips, you need to stand on your left knee and lean on your straight arms. After this, you need to move your right leg to the right and back, straighten it and touch the floor with your outstretched toe. You can also lift your leg and make circular movements up and to the left, and then down and to the right. This must be done 10 times without stopping. Remember that you cannot bend your leg at the knee and you also cannot bend your lower back. The entire exercise must be repeated for the left leg.
The most effective exercises for reducing thigh size are performed while lying down. To do this, you must completely relax your entire upper body and lie on your side. The upper leg must be bent and placed on the lower leg.
Bend your knees slightly, place them shoulder-width apart, and move your arms back. After this, bend your elbows, bend your pelvis forward and try to rise on your toes. You need to freeze in this position for a few seconds. This exercise must be repeated eight times.
Exercises for losing weight buttocks
To get rid of saggy buttocks, it is enough to regularly perform a set of simple exercises:
Sit on the edge of a chair, place your feet apart. Try holding any object between your knees (cushion, book, etc.). You should sit up straight and hold onto the seat with your hands. Squeeze this object tightly with your thigh muscles and stay in this position for one minute. After this, you can relax and begin the exercise again.
To perform the following, you will need to kneel and place your hands on your waist. After which, sit on the floor, first on the right and then on the left buttock. This exercise should be done until you begin to feel fatigue in the muscles of the buttocks. Don't take the easy path - don't sit on your feet. This way you will achieve absolutely no effect. Although this exercise is quite difficult at first, you will learn it very quickly.
For this exercise, you will need to lean the back of your head and back against the wall, bend your knees and tense your muscles. You must sit in this position for at least one minute. This can be quite difficult at first, so at first you can reduce the time a little. When performing this exercise, make sure that the back of your head, buttocks and back do not come off the wall. Otherwise, this exercise will have absolutely no effectiveness.
Grab your right knee with both hands and gently pull it towards your chest, holding this position for at least 20 seconds. Repeat the same steps with the other leg. This exercise must be performed 5-10 times with each leg.
Lie on your back and lean your feet against the wall. Tighten your gluteal muscles, trying to lift your hips and pelvis off the floor without lifting your back. At first it will be very difficult for you to do this. But over time, you will be able to perform up to 10 such lifts in one exercise.
Unfortunately, we very often have a catastrophic lack of time for ourselves. But here it is important for everyone who dreams of losing weight to learn that if you don’t take care of yourself, then certainly no one else will do it for you. In addition, nowadays you can exercise just as effectively right at home. To do this, now it is enough to familiarize yourself with the methods of performing exercises on the Internet. Your persistence, proper nutrition (never forget about it!), a great desire to become even more attractive - and within a few months you will notice how your figure has changed and your parameters have reached the desired size. Follow a balanced diet, exercise regularly - and you will gain not only beauty, but also health!
When striving for a beautiful figure, and not just attractive numbers on the scale, diet is only half the battle. The remaining 50% is taken up by physical activity, but what kind of exercise they are - effective workouts for losing weight, whether they can be done at home, whether there are separate complexes for the stomach, hips, and other problem areas - not everyone understands. Is it necessary to go to the gym and take individual lessons with a trainer to start losing weight?
What workouts are more effective for losing weight?
Leading nutritionists and sports doctors say that it doesn’t matter whether you intend to train in a gym with exercise machines, prefer to run, or practice on video in front of a computer monitor. It is not this that will be responsible for the speed of fat burning, but a system of external factors, including the thoughtfulness of the exercise. Here you need to take into account the initial weight, the preparedness of the body, and calculate the pulse during exercise. It is possible to say which workouts are more effective for weight loss - at home or in the gym - only from the perspective of psychology.
Homemade
The psychologically easy option is on your own territory. No one looks at your failures, you don’t compare yourself to already pumped up athletic girls, but you may not have the equipment required for productive work. Effective home workouts for weight loss are mainly fitness, tabata, and jumping. You can add gymnastics and stretching, but they are more aimed at tightening the contours.
In the gym
The advantage of training outside the home is the presence of a trainer (with the exception of a free single visit subscription), who will not give you the opportunity to spare yourself, will control all actions, and provide assistance if necessary. The amount of equipment and types of physical activity is also disproportionately higher, which makes classes more effective. Effective workouts in the gym are mainly prepared by the trainer and are a combination of strength and aerobic exercise.
Workout program for weight loss
Movement is important to burning fat and calories, but simply adding walking or swimming to your routine isn't enough to start losing weight. This measure will only be effective in obese individuals. The rest need to choose an individual (!) movement option and understand how weight loss programs are formed - complexes of physical activity, which starts fat burning in a particular body, and nutrition according to the BJU.
Power
If you are losing excess weight, a rigid load plan that trains your strength does not make sense. You won’t notice fat burning (as much as you would like), but after the first lesson you will decide that sport is not for you. A strength training program for weight loss will be effective at the finishing stage, because... it will begin to form muscle relief and help bring body proportions to ideal. It does not include exercises for weight loss, but loads that affect endurance. You also spend fat reserves, but less actively.
For burning fat
If you study the effectiveness of exercise for weight loss, cardio is the leading option from a small list. The point is to maintain your heart rate at an aerobic level throughout the entire workout, and it should last 40-45 minutes. Your heart rate should not drop, otherwise the load will cease to be beneficial and you will begin to work on endurance. This program may include work on a treadmill, aerobics, dancing, etc. loads that meet the specified requirement. Please note that warming up before cardio is not included in the designated 40 minutes.
For fast weight loss
If you are trying to urgently correct your figure, you can include intense (or interval) training in your program for quick weight loss. They are shorter in duration than cardio, because the body works at maximum power and a very high heart rate. Such a load must be dosed, otherwise it ceases to be useful. Mostly this set of movements is added to basic cardio, since they do not produce results on their own, but together they accelerate the fat burning process.
Training system for weight loss
When creating an individual course of lessons, you need to take an integrated approach - just how effective it will be. The training system for weight loss is developed with an eye to:
- initial weight;
- physical fitness;
- specific (!) goals.
Any work gives an effect when you see the end result. Decide how you need to reduce your volume: lose an abstract 5 kg or remove 3 cm from your stomach, 5 cm from your hips and tighten the back of your arms? The plan in these situations will be different, as will the person with obesity and normal BMI, the beginner and the former athlete. Even age and chronic diseases can affect the speed of weight loss and the choice of program.
What is the best time to exercise?
When losing a kilogram, experts consider morning workouts to be more effective, since the so-called “why” is created at night. a carbohydrate hole, after which any physical activity leads to the consumption of stored reserves. If you perform the same exercises for effective weight loss in the evening, you will first begin to burn what you ate during the day. However, the optimal time for exercise is also a time when physical activity does not worsen your well-being.
Mode
The frequency of classes is also an important factor in their effectiveness. Even with the fastest weight loss, there is no point in exercising every day, because... the body will begin to work on endurance and burn not fat at all, but muscle. Additionally, you will be overtaken by hypoglycemia - a sharp drop in sugar. The recommended schedule that makes this process useful is with an interval of 2 days for beginners and up to 5 times a week for those who are trained.
Plan
When creating a workout schedule for yourself, you should space out anaerobic and aerobic workouts throughout the day. At the initial stage, you should not combine them - you will not achieve the result you are striving for. It is better to stick to this training plan for weight loss: Monday, Wednesday and Saturday are devoted to cardio, Tuesday and Friday to strength training. This is an option for the “advanced” - in the first weeks you will only do 2 cardio, and by the end of the month you can add variety to your schedule.
A set of exercises for weight loss
From the list of elements presented below, you can make up half of a full-fledged lesson, but it is better to break them up in sets into arm-back and leg-abdominal days (as an example), without combining them into a single complex. For convenience, copy them into a table and note how many and how you did each - this way you will be able to evaluate the fat burning process and evaluate the effectiveness of the training. Finish the session with a massage of the worked areas - this way you will help the skin, maintaining its tone.
Warm-up
Experts recommend warming up the body by jogging or a selection of different jumps. In addition to them, the warm-up plan for weight loss includes:
- Half squats with feet open outward and a straight (!) back.
- Swing your legs forward and to the sides (you can use a weight on your ankle).
Exercises for the sides
A beautiful waist is not only narrow, but also with a soft curve, so you need to polish the sides for it. The correct loads for them are those that affect the oblique abdominal muscles. These exercises for losing weight on the sides will only work when working at a fast pace:
- Straight body bends with the left hand touching the right heel and vice versa.
- Lying on your back with your knees bent, lift your shoulder blades off the floor and reach with your right hand for your left leg and vice versa.
For the belly
Simple pumping of the press, familiar from school physical education, is not effective in the matter of weight loss. Exercises to reduce belly fat should target the deep abdominal muscles, especially in women. The most effective options:
- Scissors. Additionally, it will help remove centimeters from the hips. Lying on your back, bring your legs 5-10 cm from the floor together and spread them apart like blades. 2 minutes fast pace.
- Clip. Lying on your back, sharply raise your legs and arms up, lifting your shoulder blades off. After 10 seconds, relax.
For the whole body
Water aerobics and any type of fitness are considered to be of greatest benefit in terms of rapid weight loss. From the latter, you can learn the following exercises for losing weight:
- Burpees for explosive power. Execute quickly. From a vertical position, squat down sharply, then take a push-up position, group yourself back up and jump up. There are no pauses, do 4 minutes with 3 breaks of 10 seconds.
- Plank. Focus on the elbows and half-fingers, the main task is to keep the body parallel to the floor for 1 to 5 minutes (the time increases with each session).
For hands
It is better to work out the upper part of the body with weights, otherwise the effectiveness will be reduced. The most effective exercises for losing weight in your arms are pull-ups, which require a horizontal bar, and push-ups. The latter can be varied in grip width, speed, and weight on the back. There are a couple more ideas on how to diversify your activities:
- From bodybuilding: lying on your back, pull your arms extended in front of your chest with dumbbells to your chest and straighten them back.
- Within 2 minutes, taking a “plank” position, change the emphasis from elbows to palms and back, without losing your straight body.
For legs
Jumping is the best type of physical activity after running (not allowed for everyone) if you want to achieve slim thighs. However, they must be performed with a full foot landing, otherwise you will start to pump your calves. Both types of jumps from the list need to be done for 5 minutes:
- Star jumps: legs together and apart, arms opposite.
- Jump back and forth, feet connected.
Exercises at night
Before going to bed, you should not give yourself a high-intensity load, because... it promotes a surge of adrenaline, so you will experience insomnia. Evening exercises for losing weight at home are more aimed at accelerating the blood and giving the muscles little work. Experts advise doing simple stretching and Pilates elements:
- Lying on your stomach, quickly lift your chest off the floor (hands behind your head) 25 times. On the last one, stay in the raised position for a minute.
- You should also include a “fold” in the evening complex: perform 50 downward body bends with your legs connected. Wrap your hands under your knees and stand for a minute.
Exercise for weight loss
In the morning, the body needs to train without using up reserves: only to help wake up and metabolism. Solo charging does not work, because... you are not entering the aerobic zone, but by doing it every day, in a month you will be able to see changes. Morning exercises should last at least 20 minutes. This can include working with a hoop, walking up the steps.
The best weight loss exercises for morning exercises:
- Body tilts at points: forward, sideways, backwards, sideways - clockwise and counterclockwise.
- Torso rotations with static hips will work your sides well.
Video:
According to the results of a survey conducted among women from 20 to 45 years old, it turned out that 90% of them are not happy with their figure.
Daily stress, nervous tension, sedentary lifestyle, sedentary work, lack of physical activity lead to the fact that the body begins to accumulate extra pounds.
The result is excess weight, discomfort, chronic fatigue, self-doubt, and health problems. And the sooner measures are taken to get rid of excess fat, the sooner you can see the result.
Lack of time to visit the gym is not a reason to despair! Losing weight at home is considered no less effective. Training should be regular, at least 4 times a week, and weight loss exercises should be performed as consciously and efficiently as possible. At home, it is recommended to study in the morning. This will make it possible to “turn on” the muscles, making them work throughout the day, even during normal walking.
Home exercises for weight loss
A basic exercise that uses the muscles of the buttocks, back, legs and even the abdomen is the squat. Doing squats correctly is extremely important. The back should be straight. At the lowest point, your knees should be above your feet.
The load on a specific muscle group depends on the initial position of the feet. Wide-legged squats will help you lose weight on your inner thighs. You can tone your buttocks by doing squats by placing your feet shoulder-width apart. Lunges will help pump up the front and back of the thigh and visually “round” the butt. The technique is simple: one leg is pulled back as far as possible, and while squatting, the entire load is transferred to the front leg. You need to strive to ensure that at the lowest point the thigh is parallel to the floor.
To avoid addiction, you should change the order of exercises and increase the number of approaches. To effectively burn fat, the number of repetitions of each exercise should be at least 30. Mild muscle pain is normal after each workout. If this does not happen, you need to increase the load by adding weight.
Exercises for losing weight on legs
Hips are a problem area for most women. A light morning jog will help make your legs slim, guaranteeing intense fat burning. Saturating the body with oxygen can significantly speed up metabolism.Exercises for losing weight on legs
The most productive exercise for losing weight is considered to be leg lifts while lying on your side, stomach or back. The load in this case is directed to the lateral, posterior, and anterior surface of the thigh. When you lift your legs while standing, the muscles of your buttocks also come into play. The exercises should be performed slowly, and the muscles should tense as you exhale.
Exercises for losing weight on your sides
You can reduce your waist size by using a hoop or hula hoop. This sports equipment helps increase blood circulation in the problem area, which will promote weight loss.A simple, but most productive exercise for losing weight on the sides is bending forward, backward or to the sides. A similar exercise, known from the school curriculum - the mill, is also very effective.
Shaping the waist from the sides
Exercises for losing belly fat
It is impossible to lose weight specifically in the abdominal area. It’s simply pointless to dedicate training to continuously pumping up your abs. Fat will still be lost evenly from all areas of the body, and excessive stress on the abs can lead to an increase in muscle volume in this area. Abdominal exercises should be performed at the end of your workout.7 abdominal exercises
To achieve results, three basic exercises are enough:
lying on your back, lift your shoulder blades off the floor (without pinching your neck);
lying on your back, raise your legs straight to an angle of 90%;
“scissors” - lying on your back, alternately bringing your left elbow to your right knee and vice versa.
These exercises will make it possible to effectively pump up the upper, lower, and oblique abdominal muscles.