Weight loss exercises

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

Excess weight causes

Before solving some problems, it is necessary to face the causes of his presence.  The main causes of excess weight are:

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

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

Very often, people have extra kilos due to the wrong lifestyle. Basically, there are five, or even six days a week of session. Subsequently, moving home driving the car, sitting again. Arrests to the lift apartment. After a hard day of work, you can take a bottle of beer and fat snacks. Subsequently, the evening spent on TV. But when a person is looking at something during eating, his attention is not focused on food. For this reason, a person eats 30 percent more. This is 30 percent that is deposited on the stomach.

More than half of the men who live in large cities lead such a lifestyle and therefore has a decent dome. That is, to lose weight, you have to completely change your lifestyle. It will be necessary to abandon some bad habits and buy them useful.

As for women, in most cases they become fats after childbirth, as well as after the wedding. Many women, when they get married, cease to follow each other. This is explained by the fact that she already has a permanent man who loves her, therefore it does not need to follow her figure. This policy is not correct, because it can ruin your marriage. You are aware of it and you have decided to lose weight, great respect for you! Let's do it together!

The key moment to lose weight

The main thing in losing weight is the difference between the energy consumed and consumed. Your kind is not imported here. The main thing is to use the right products and be physically active. So, so that you can get rid of excess weight, you have to spend more energy than you use. Without this, your weight will not change in the smaller way. Let's take a 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 sofa. It consumes a decent quantity and spends very little energy, to go to work or in a shopping shop. The energy that does not spend is deposited in the form of fat on its stomach.

In the second case, the difference in the energy consumed and consumed is approximately equal to zero. For example, a person practically does not engage in physical exercises, but prefers salads of vegetables and boiled meat with rapid diet. And it also drinks 2-3 liters of water every day. It spends little energy, but it consumes little even. Therefore, its weight is always at 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 an unnecessary energy. This energy is sufficient for him for the life of a normal person. Secondly, it performs special exercises for weight loss that do it a lot of effort. And it turns out that the balance of the energy accepted during the day is negative.  Consequently, the body begins to draw energy from the internal reserves, i. e. from the fat to the stomach of this person.

We will not climb the theme of food in a more detailed way, but we will consider a very important point. When you lose weight, you need to train 2 hours after eating. And when the training is over, you have to wait another 2 hours before eating something.

If you have a snack just 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 training, the body begins a period in which it must urgently restore the energy spent during training. This period lasts about two hours. Therefore, we have to wait this time. If you eat something within two hours of training, this will interfere with the weight loss process.  After training, the 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 the outside, it begins to take it from the internal reserves - from fat to stomach. After two hours, the body will stop looking where to take this energy, because it will bring it out of fat. This is how the fat combustion process 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

Let's move on to what the process of losing weight will make no sense. For weight loss, it is not necessary to perform heavy bodybuilding exercises. Just do some fitness exercises. The main thing is that when they are performed, a large amount of energy is spent.

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

1. The rotation of the circle is a very popular and effective fitness exercise. It is more suitable for girls, since men try to overcome fat in muscle mass and a flat belly is more important for girls. In addition to the fact that this exercise burns calories, the muscles of the abdomen works. Therefore, by rotating the circle, kill two birds with a stone. When you lose weight, the abdominal muscles will be well elaborate.
2. An energetic dance is suitable for men and women. Remember your last trip to a night club or in a disco. After a few hours of dance, you strongly sweat. This is very good, because that's how you get rid of excess weight. Now you have to dance more vigorously than in a disco. Turn on the music that motivates you and illuminates you, begins to move your hips, imagine being a star. Joke! In order not to waste time, turn on the video with the dance for weight loss and repeat everything they do there.
3. Jumping from the middle position to the middle and squat requires a lot of effort. Pass exercises require a strong respiratory system. Much energy is breathing during intensive training, so do not neglect the performance of this exercise.
4. Raise legs and torso. Around the press exercises, several myths walks. One of those who will not help you lose weight. This is not the case, because, like any other exercise, they require energy. Therefore, do not forget to pump the press. After all, you want to be the happy owner of the precious cubes, when you lose weight, isn't it?
5. Push -Up are necessary 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 in the stomach and his hands. To spend as many energy as possible, perform push -up with cotton. Rest among 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 standing cellulite. This movement is more destined to study the shape of hips and buttocks, only subcutaneous fat burns.
7. Working with boxing pears is a good aerobic load. Make sure to include it in the set of weight loss exercises. Working with boxing pears is more effective than weight loss. If you are a man, it is better that you work with pear for 30-40 minutes.
8. Running is the most effective exercise of everything we are talking about today. It is not even worth talking about his benefits. If you want to lose weight, you must definitely run. In order for Jogging to bring the desired result, it is necessary to constantly increase their duration over time.
9. Skakakki's jumps will bring you the same result as the race. However, more work here aims to burn fat in the knees. This exercise is more suitable for girls. By the way, if you are too lazy to leave the race at home, you can replace it with a jump with a rope.
10. The bar will charge your whole body. To perform this exercise, take the emphasis on lying down. After that, go to the ground with the forearms. Keep your back straight and don't breed the buttocks. In this position, you have to stand until you fall on the floor. This exercise is effective for losing weight and mass gain. First, it has a strong anabolic effect on your body. Secondly, it requires significant energy costs.

Additional suggestions

It is not worth eating food, watching TV. Firstly, you are distracted and eat much more, and this is unacceptable when you lose weight. Secondly, you will have much more time for lessons. Usually, if a person eats and looks at something, it takes about 15 minutes on a meal, and then continues to inspect the film or the transmission. Only after that does business in his business. If you get bored to study 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 lessons as follows:

1. The races should be daily. Run for a maximum of 2 times a week. In the rest of the days, run for 15-20 minutes for your pleasure.
2. There are quite 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. Training shouldn't last more than an hour.

Drink at least 2 liters of water a day. Not liquid, i. e. pure water. We recommend buying water in the shop. Get the habit of storing several bottles of five liter water at home. It is very good if you have sports bullets, for example a hemostatic rubber lace 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, your training complex constantly changes. After a month or two, the body can get used to monotonous loads and it will be more difficult to get the desired result. Eat less food for food, because it delays liquid in the body. And this does not contribute to weight loss, but reduces the effectiveness of your lessons.

Conclusion

Now you know everything about how to lose weight at home. By putting the recommendations from our article in practice, you can get rid of extra kilos and therefore transform your body. And above all, you will have a complex on excess weight, you will feel safe. Can a kind of happy belly feel differently differently? Good luck to you!