Exercises for weight loss

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

Causes of excess weight

Before solving some problem, you need to deal with the causes of its occurrence.  The main causes of excess weight are:

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

Most often there are several reasons, and they strengthen each other. For example, if a person eats a lot, but at the same time plays sports, he cannot have problems with excess weight. A person can eat little, but at the same time smoking, and sometimes drink alcohol. In this case, he also is unlikely to have problems with excess weight.

Most often, people have extra pounds due to the wrong lifestyle. Basically, it is five, or even six days a week of sitting work. Next, moving to the house driving the car, again sitting. Rise to the apartment on the elevator. After a hard working day, you can take a bottle of beer and fat snacks. Next, the evening spent on the TV. But when a person is looking at something during eating, his attention is not focused on food. Because of this, a person eats 30 percent more. It is these 30 percent that is deposited on the stomach.

More than half of men living in large cities lead just such a lifestyle, and therefore have decent abdomen. That is, for losing weight, you have to completely change your lifestyle. It will be necessary to abandon some bad habits and purchase useful ones.

As for women, in most cases they get fat after childbirth, 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 does not need to follow her figure. Such a policy is not correct, because it can ruin your marriage. If you are aware of this, and decided to lose weight, a big respect to you! Let's do it together!

The key moment in losing weight

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

1. Human weight increases.
2. The weight of a person 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 in a store for groceries. Energy that he does not spend is deposited in the form of fat on his stomach.

In the second case, the difference in the consumed and consumed energy is approximately equal to zero. For example, a person practically does not engage in physical exercises, but he prefers vegetable salads and boiled meat with rapid nutrition. And also drinks 2-3 liters of water every day. He spends little energy, but also consumes it little. Thus, its weight is always at about the same level. The same situation, if a person eats a lot and is constantly trained.

In the latter case, a person gets rid of excess weight. Firstly, he uses low-calorie products, so he simply does not have unnecessary energy. This energy is enough for him for the life of an ordinary person. Secondly, he performs special weight loss exercises that take him a lot of effort. And it turns out that the balance of the accepted energy in the day is negative.  Accordingly, the body begins to draw energy from internal reserves, namely, from fat on the stomach of this person.

We will not climb into the topic of food in more detail, but we will take into account one very important point. When losing weight, it is necessary to train 2 hours after eating. And when the training is over, you need to wait another 2 hours before eating something.

If you have a snack right before training, this will reduce its effectiveness. The quality of the exercises will worsen, and you will not be able to spend the required amount of energy.

Immediately after the end of the training, the body begins such a period when it needs to urgently restore the energy spent during training. This period lasts about two hours. Therefore, we need to wait for this time. If you eat something within two hours after training, this will interfere with the weight loss process.  After training, food is absorbed by the body much better. We do not need this, because we are losing weight.

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

Home exercises for weight loss

We move on to what the process of losing weight will not make any sense. For weight loss, it is not necessary to perform heavy bodybuilding exercises. It is enough to do some fitness exercises. The main thing is that when they are executed, a large amount of energy is spent.

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 try to overtake fat into muscle mass, and a flat stomach is more important for girls. In addition to the fact that this exercise burns calories, it works out your abdomen muscles. Thus, performing rotation of the hoop, you kill two birds with one stone. When you lose weight, your abdominal muscles will be well worked out.
2. An energetic dance is suitable for both men and women. Remember your last trip to a night club or a disco. After a few hours of dancing, you sweat strongly. This is very good, because this is how you get rid of excess weight. Now you have to dance more energetically than at a disco. Turn on the music that motivates and lights you up, start moving your hips, imagine that you are a star. Joke! In order not to waste time, turn on the video with dancing for weight loss, and repeat everything that they do there.
3. Jumping from the position of half a squat and squat requires quite a lot of effort. Stepping exercises require a strong respiratory system. A lot of energy goes to breathing during intensive training, so do not neglect the performance of this exercise.
4. Lifting legs and torso. Around the exercises to the press walks quite a few myths. One of those that they will not help you lose weight. This is not so, because they, like any other exercise, require energy. Therefore, do not forget about pumping the press. After all, you want to be the happy owner of the cherished cubes, when you lose weight, isn't it?
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 is defamed everywhere, both on his stomach and on his hands. To spend more energy as possible, perform push -ups with cotton. Rest between the approaches for no more than a minute.
6. Two legs are another popular fitness exercise. It is more suitable for women who want to get rid of cellulite on their feet. This movement is intended more to study the shape of hips and buttocks, burns only subcutaneous fat.
7. Work with boxing pears is a good aerobic load. Be sure to include it in your set of exercises for weight loss. Work with boxing pears is more effective than losing weight. If you are a man, then you better work with pear for 30-40 minutes.
8. Running is the most effective exercise of all that we are talking about today. It is not even worth talking about its benefits. If you want to lose weight, you definitely need to run. In order for jogging to bring the desired result, it is necessary to constantly increase their duration in time.
9. Skakakki jumps will bring you the same result as running. However, here more work is aimed at burning fat in the knees. This exercise is more suitable for girls. By the way, if you are too lazy to leave the run home, you can replace it with jumping with a rope.
10. The bar will load your whole body. To perform this exercise, take the emphasis of lying down. After that, go to the floor with your forearms. Keep your back straight and do not raise your buttocks. In this position, you need to stand until you fall to the floor. This exercise is effective for losing weight and a mass gain. Firstly, it has a strong anabolic effect on your body. Secondly, it requires considerable energy costs.

Additional tips

It is not worth eating food, watch TV. Firstly, you are distracted, and eat much more, and this is unacceptable when losing weight. Secondly, you will have much more time for classes. Usually, if a person eats and looks something, he takes about 15 minutes at a meal, and then he continues to inspect the film or transmission. Only after that does he go about his business. If you are bored of studying at home, sign up for the nearest fitness center. Perhaps, in addition to losing weight, you will find new acquaintances and friends.

Build your complex of weight loss classes as follows:

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

Drink at least 2 liters of water per day. Not liquids, namely pure water. It is advisable to purchase water in the store. Make your habit of storing at home several five liter bottles of water. It is very good if you have any sports shells, for example, a rubber tourniquet, or fitness balls.  If possible, find something else and create a fitness corner at home. There are a lot of exercises for weight loss at home. Therefore, constantly change your training complex. After a month or two, the organism can get used to monotonous loads, and it will be more difficult to achieve the desired result. Eat less salt for food, because it delays fluid in the body. And this does not contribute to weight loss, but reduces the effectiveness of your classes.

Conclusion

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