Weight loss exercises

Certainly all people at least once in their lives thought it was time to put their figure in order. Many people are unhappy with their figure and want to get rid of the hanging swelling. There are some 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 overweight

Before you solve a problem, you need to deal with the causes of your occurrence.  The main causes of overweight are:

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

Most of the time, there are several reasons and they strengthen themselves. For example, if a person eats a lot, but at the same time, she practices sports, she cannot have overweight problems. A person can eat little, but at the same time smoking and sometimes drinks alcohol. In this case, it is unlikely that he also has overweight problems.

Most of the time, people have extra pounds due to their wrong lifestyle. Basically, there are five or even six days a week of work sitting. Then moving to the house driving the car, again sitting. Increase to the apartment in the elevator. After a business day, you can have a bottle of beer and fat snacks. Then last night on TV. But when a person is looking at something during ingestion, their attention does not focus on food. Because of this, a person eats 30 % more. These 30 % are deposited in the stomach.

More than half of men living in large cities take exactly this lifestyle and therefore have decent abdomen. That is, to lose weight, you need to completely change your lifestyle. It will be necessary to abandon some bad habits and buy the useful ones.

As for women, in most cases, they get fat after delivery, as well as after marriage. Many women, when they get married, no longer 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. This policy is not correct because it can ruin your marriage. If you are aware of it and have decided to lose weight, a great respect for you! Let's do it together!

The key moment to lose weight

The main weight loss is the difference between the energy consumed and consumed. Your genre doesn't matter here. The main thing is to use the right products and be physically active. Therefore, so that you get rid of overweight, you need to spend more energy than you use. Without it, your weight will not change in the smaller way. Let's look at three options for event development:

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 is on the couch. He consumes a decent amount and spends very little energy - for going to work or in a shop for shopping. The energy he does not spend is deposited in the form of fat in the stomach.

In the second case, the difference in the energy consumed and consumed is approximately zero. For example, a person is hardly involved in exercise, but prefers vegetable salads and cooked meat with fast nutrition. And also drinks 2-3 liters of water every day. He spends little energy, but also consumes little. Thus, your weight is always on 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 overweight. Firstly, he uses low calorie products, so he simply has no unnecessary energy. This energy is sufficient for him for the life of an ordinary person. Secondly, he performs special weight loss exercises that make it a lot of effort. And it turns out that the energy balance accepted on the day is negative.  Consequently, the body begins to extract energy from internal reserves, namely, from fat in that person's stomach.

We will not enter the topic of food in more detail, but we will take into consideration a very important point. When losing weight, you need to train 2 hours after eating. And when training is over, you need to wait two more hours before eating something.

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

Immediately after the end of training, the body begins this period when urgently restores 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 don't need it, because we are losing weight.

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

Home Exercises for Weight Loss

We move on to what the weight loss process will make no sense. For weight loss, it is not necessary to perform heavy weight training 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.

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

1. Rim rotation is a very popular and effective fitness exercise. It is best suited for girls, as men try to overcome the fat of muscle mass, and a plain stomach is more important for girls. In addition to the fact that this exercise burns calories, it works with the muscles of the abdomen. Thus, by rotating the rim, you kill two birds with a stone. When you lose weight, your abdominal muscles will be well worked.
2. An energy dance is suitable for men and women. Remember your last trip to a nightclub or a disco. After a few hours of dance, you suggest hard. This is very good, because that's how you get rid of overweight. Now you have to dance more energetically than in a disco. Turn on the music that motivates and lights you, start moving your hips, imagine you're a star. Joke! In order not to waste time, turn on the video with weight loss dance 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. Lots of energy goes to breathe during intensive training; Therefore, do not neglect the performance of this exercise.
4. Lifting the legs and the trunk. Around the exercises for the press, they walk through some myths. One of those they will not help you lose weight. This is not so, because they, like any other exercise, require energy. So be sure to pump the press. After all, you want to be the happy owner of dear cubes, when you lose weight, aren't you?
5. Push -ups are needed to get rid of fat in your hands and chest. As a rule, if a person has overweight problems, then it is defamated everywhere, both in the stomach and in the hands. To spend as much energy as possible, push -ups with cotton. Rest between approaches for no more than a minute.
6. Two legs are another popular exercise of fitness. It is best suited for women who want to get rid of standing cellulite. This movement aims to study the form of hips and buttocks, burns only subcutaneous fat.
7. Working with boxing pears is a good aerobic load. Be sure to include it in your set of weight loss exercises. Working with boxing pears is more effective than losing weight. If you are a man, it is better to work with pear for 30 to 40 minutes.
8. Running is the most effective exercise of everything 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. For playing to bring the desired result, it is necessary to constantly increase its duration over time.
9. Skakakki's jumps will bring the same result as the race. However, here more work aims to burn fat in the knees. This exercise is best suited for girls. By the way, if you are too lazy to leave the race home, you can replace it by jumping with a rope.
10. The bar will carry your entire body. To perform this exercise, make the emphasis on bedtime. After that, go to the floor with your forearms. Keep your back straight and do not lift your buttocks. In this position, you need to stand to fall to the floor. This exercise is effective for losing weight and mass gain. Firstly, it has a strong anabolic effect on your body. Secondly, it requires considerable energy costs.

Additional tips

It's not worth eating food, watching 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. Generally, if a person eats and looks like something, he takes about 15 minutes at a meal and continues to inspect the movie or the transmission. Only after that does it do your business. If you are bored to study at home, sign up for the nearest fitness center. Perhaps, besides losing weight, you find new acquaintances and friends.

Build your weight loss class complex as follows:

1. Races must be daily. Run to a maximum of 2 times a week. The rest of the days, just run for 15 to 20 minutes for your pleasure.
2. There are four enough 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 lower the press. Tuesday and Friday - Beat the pear and take the bar.
3. The training should last more than an hour.

Drink at least 2 liters of water a day. Not liquids, ie pure water. It is advisable to buy water in the store. Make your habit of storing several water bottles at home. It's great if you have a sports shell, for example, a rubber tourniquet or fitness balls.  If possible, find something else and create a fitness corner at home. There are many weight loss exercises at home. Therefore, constantly change your training complex. After a month or two, the body can get used to monotonous loads, and it will be harder to achieve the desired result. Eat less salt to feed, because it delays the fluid in the body. And that does not contribute to weight loss, but reduces the effectiveness of its classes.

Conclusion

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