Surely any person at least once in his life thought 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 loses weight at home using special exercises. Let's go!
Reasons of excess weight
Before solving some problems, deal with the causes of its occurrence. The main causes of excess weight are:
- Smoking and alcohol.
- Low level of your physical activity.
- Violation of metabolism.
- Frequent use of fatty foods and cakes.
- The use of a large amount of salt.
- Night meals.
- Overeating.
- Genetic disposal for 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 may not have problems with excess weight. A person can eat a little, but at the same time smoking and sometimes drinking alcohol. In this case, he is also unlikely to have any problems with excess weight.
Most often, people have extra pounds due to the wrong lifestyle. Basically, it's five or even six days a week sitting work. Then you move to the house driving the car sits again. Like to the apartment on the elevator. After a hard work day you can take a bottle of beer and cool snacks. Next, spent the evening on the TV. But when a person looks at something while eating, his attention is not focused on food. Because of this, a person eats 30 percent more. It is these 30 percent deposited on the stomach.
More than half of men who live in large cities are precisely such a lifestyle and therefore have decent stomach. That is, to lose weight, you need to change your lifestyle completely. It will be necessary to give up some bad habits and buy useful.
As for women, in most cases they get fat after birth as well as after marriage. Many women, when they marry, cease to follow themselves. This is explained by the fact that she already has a permanent man who loves her, so she doesn't have 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 great respect for you! Let's do it together!
The central moment of losing weight
The most important thing about losing weight is the difference between the consumed and consumed energy. Your gender doesn't matter here. The most important thing is to use the right products and be physically active. So in order for you to get rid of excess weight, use more energy than you use. Without this, your weight will not change in the minor way. Let's look at three options for developing events:
- Human weight increases.
- The weight of a person does not change.
- Human weight falls.
In the first case, a person eats constantly fatty foods, drinks beer and lies on the couch. He consumes a decent amount and uses very little energy - to go to work or in a store for groceries. Energy that he does not use is deposited in the form of fat on the stomach.
In the second case, the difference in the consumed and consumed energy is roughly equal to zero. For example, a person practically does not engage physical exercises, but he prefers vegetable salads and cooked meat with quick nutrition. And also drink 2-3 liters of water every day. He uses a little energy, but also uses it a little. Thus, its weight is always at the same level. The same situation if a person eats a lot and is constantly being trained.
In the latter case, a person escapes with excess weight. First, he uses low calorie products, so he simply does not have unnecessary energy. This energy is enough for him to an ordinary person's life. Secondly, he performs special weight loss exercises that take him a great effort. And it turns out that the balance between the accepted energy of 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 climb into the topic of food in more detail, but we take into account a very important point. When you lose weight, it is necessary to exercise 2 hours after eating. And when the workout is over, wait another 2 hours before eating something.
If you have a snack just before exercise, this reduces its effectiveness. The quality of the exercises worsens and you will not be able to use the required amount of energy.
Immediately after the end of the workout, the body begins such a period, where it must quickly restore the energy used during exercise. This period lasts about two hours. Therefore, we have to wait until this time. If you eat something within two hours of exercise, this will interfere with the weight loss process. After exercise, food is absorbed by the body much better. We don't need this because we lose weight.
When the body understands that energy does 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. This is how the process of burning fat happens. Once this period has passed, you can enjoy the dinner and reward yourself for a good workout with a vegetable salad and a piece of cooked chicken.
Home exercises for weight loss
We move on to what the process of losing weight does not make sense. For weight loss, it is not necessary to perform heavy bodybuilding exercises. It's enough to do some fitness exercises. The most important thing is that when performed, a large amount of energy is used.
So the most effective fitness exercises for weight loss at home:
- The rotation of the hanger is a very popular and effective fitness exercise. It is more suitable for girls as men try to overtake fat in muscle mass and a flat stomach is more important for girls. In addition to the fact that this exercise burns calories, it works with your stomach muscles. Thus, you perform rotation of the brace and kill two birds with a stone. When you lose weight, your abdominal muscles will be well prepared.
- An 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 strongly. This is very good because this is how you get rid of excess weight. Now you have to dance more energetic than at a disco. Turn on the music that motivates and lights you up starts moving your hips, imagine you are a star. Joke! In order not to waste time, turn on the video with dance for weight loss and repeat all they do there.
- Jumping from half a squat and squat requires a great deal of effort. Step exercises require a strong respiratory system. A lot of energy goes to breathe during intensive training, so don't neglect the performance of this exercise.
- Lift legs and upper body. Around the exercises for the press, a lot of myths go. One of those that they will not help you lose you. This is not the case because, like any other exercise, they require energy. Therefore, do not forget to pump the press. After all, you will be the happy owner of the beloved dice when you lose weight, isn't it?
- 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, he is defined everywhere, both on his stomach and on his hands. To use more energy as possible, perform push -ups with cotton. Rest between approaches for a maximum of one minute.
- 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 to more study the shape of the hips and buttocks, only burns subcutaneous fat.
- Working with box bulbs is a good aerobic load. Be sure to include it in your set of weight loss exercises. Working with box bulbs is more effective than losing weight. If you are a man, better work with Pear for 30-40 minutes.
- Running is the most effective exercise of everything we are talking about today. It's not even worth talking about its benefits. If you want to lose weight, you should definitely run. In order for jogging to bring the desired result, it is necessary to constantly increase their duration in time.
- Skakakki -jump will give you the same result as running. But here is more work aimed at burning fat in the knees. This exercise is more suitable for girls. Too other, if you are too lazy to leave the race home, you can replace it by jumping with a rope.
- The bar is loading your entire body. To perform this exercise, you need to emphasize lying. Then go on the floor with your forearms. Keep your back straight and don't lift your buttocks. In this position, stand until you fall on the floor. This exercise is effective in losing weight and a mass increase. First, it has a strong anabolic effect on your body. Secondly, it requires significant energy costs.
Additional Tip
It's not worth eating food, watching TV. First, you are distracted and eat a lot more, and this is unacceptable when you lose weight. Secondly, you 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 around in his business. If you are bored by studying at home, sign up for the closest fitness center. Maybe in addition to losing weight, you will find new acquaintances and friends.
Build your complex of weight loss classes as follows:
- Runs must be daily. Run a maximum of 2 times a week. On the rest of the days, just run for 15-20 minutes for your pleasure.
- There are probably four fitness classes a week. For the upper and lower parts of the body, 2 classes a week. For example, Monday and Thursday - we perform squats, jumps, dancing and downloading the press. Tuesday and Friday - Hit the bulb and perform the bar.
- The training should not last more than an hour.
Drink at least 2 liters of water a day. Not liquids, namely clean water. It is advisable to buy water in the store. Make your habit of storing at home several five liters of bottles of water. It is very good if, for example, you have any sports shells, a rubber tournament or fitness balls. If possible, find something else and create a fitness corner at home. There are many 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 want a complex about excess weight, you will feel confident. Can some kind of a happy stomach somehow feel different? Good luck to you!