Surely each person at least once in his life thought it was time to put his figure in order. Many people are not happy with their figure and want to get rid of swelling sides. There are many 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. Come on!
Causes of excess weight
Before solving a problem, you must deal with the causes of your occurrence. The main causes of excess weight are:
- Smoking and alcohol.
- Low level of your physical activity.
- Metabolism violation.
- Frequent use of fatty foods and cakes.
- The use of a large amount of salt.
- Night meals
- Eating in excess.
- Genetic predisposition to integrity.
Most of the time there are several reasons and strengthen each other. For example, if a person eats a lot, but at the same time he practices 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, it is also unlikely to have problems with excess weight.
Most of the time, people have more kilos due to the incorrect lifestyle. Basically, there are five, or even six days a week of sitting work. Then move home driving the car, sitting again. Get up the apartment in the elevator. After a hard work day, you can take a bottle of beer and fat snacks. Then, the night spent on television. But when a person looks at something during food, their attention does not focus on food. Because of this, a person eats 30 percent more. It is 30 percent that is deposited in the stomach.
More than half of the men living in large cities lead a lifestyle and, therefore, have a decent abdomen. That is, to lose weight, you must completely change your lifestyle. It will be necessary to abandon some bad habits and buy other supplies.
As for women, in most cases they get fat after childbirth, as well as after marriage. Many women, when they get married, stop following themselves. This is explained by the fact that he already has a permanent man who loves her, so he does not need to follow his figure. Such politics 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 key moment to lose weight
The main thing to lose weight is the difference between the energy consumed and consumed. Your gender doesn't matter 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 must spend more energy than you use. Without this, its weight will not change in the smallest way. Let's look at three options for the development of events:
- The human weight increases.
- The weight of a person does not change.
- The human weight decreases.
In the first case, a person constantly eats fatty foods, drinks beer and is on the couch. It consumes a decent amount and spends very little energy, for going to work or in a store for groceries. The energy that does not spend is deposited in the form of fat in its stomach.
In the second case, the difference in the energy consumed and consumed is approximately zero. For example, a person practically does not participate in physical exercises, but prefers vegetable salads and boiled meat with rapid nutrition. And also drink 2-3 liters of water every day. Spend little energy, but it also consumes it little. Therefore, its weight is always at approximately the same level. The same situation, if a person eats a lot and is constantly trained.
In the last case, a person gets rid of excess weight. First, use low -calorie products, so it simply does not have unnecessary energy. This energy is sufficient for him for the life of a common person. Secondly, perform special weight loss exercises that make a lot of effort. And it turns out that the balance of the energy accepted in the day is negative. Consequently, the body begins to extract energy from internal reserves, namely, from fat in the stomach of this person.
We will not go up to the issue of food in more detail, but we will take into account a very important point. When losing weight, it is necessary to train 2 hours after eating. And when the training ends, you must 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 will not be able to spend the required amount of energy.
Immediately after the end of the training, the body begins that period in which it needs to urgently restore the energy spent during training. This period lasts approximately two hours. Therefore, we must wait for this time. If you eat something within two hours after training, this will interfere with the weight loss process. After training, the body absorbs food 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 remove it from internal reserves, its fat in 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 fat burning process occurs. When this period has passed, you can enjoy dinner and reward for a good training with a vegetable salad and a piece of boiled chicken.
Domestic exercises for weight loss
We go 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 physical conditioning exercises. The main thing is that when they are executed, a large amount of energy is spent.
Then, the most effective physical conditioning exercises for home loss:
- Aro rotation is a very popular and effective physical conditioning exercise. It is more suitable for girls, since men try to overcome fat in muscle mass, and a flat stomach is more important for girls. In addition to the fact that this exercise burns calories, solves the muscles of your abdomen. Therefore, performing ring rotation, you kill two birds with a single stone. When you lose weight, your abdominal muscles will be well resolved.
- An energetic dance is suitable for men and women. Remember your last trip to a nightclub or a disco. After a few hours of dance, you sweat with force. This is very good, because this is how you get rid of excess weight. Now you have to dance more vigorously than in a disco. Light the music that motivates you and turns you up, begins to move your hips, imagine you are a star. Joke! Not to waste time, turn on the video with dancing to lose weight and repeat everything they do there.
- Jumping from the medium squat position and squats requires a lot of effort. Pass exercises require a strong respiratory system. A lot of energy is destined to breathe during intensive training, so you do not neglect the performance of this exercise.
- Raising your legs and torso. Around the press exercises, many myths walk. One of those who will not help you lose weight. This is not so, because they, like any other exercise, require energy. Therefore, do not forget to pump the press. After all, you want to be the happy owner of the appreciated cubes, when you lose weight, right?
- Porats are needed to get rid of fat in the hands and chest. As a general rule, if a person has problems with excess weight, then he is defamed everywhere, both in his stomach and in his hands. To spend more energy as possible, perform push -Us with cotton. Rest between the approaches for no more than a 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 study more the shape of the hips and buttocks, burn only subcutaneous fat.
- Working with boxing pears is a good aerobic load. Be sure to include it as a set of weight loss exercises. Working with boxing pears is more effective than losing weight. If you are a man, then you better work with Pear for 30-40 minutes.
- 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. In order for the trot to bring the desired result, it is necessary to constantly increase its duration in time.
- Skakkki jumps will bring you the same result as running. However, more work is aimed at burning fat on the knees. This exercise is more suitable for girls. By the way, if you are too vague to leave the race home, you can replace it with a jump with a rope.
- The bar will load your whole body. To perform this exercise, take the emphasis of bedtime. After that, go to the floor with your forearms. Keep your back straight and do not lift the buttocks. In this position, it must stop until it falls to the floor. This exercise is effective to lose weight and a mass gain. First, it has a strong anabolic effect on your body. Secondly, it requires considerable energy costs.
Additional tips
It is not worth eating food, watching television. First, it is distracted and eats much more, and this is unacceptable when losing weight. Second, you will have much longer for classes. In general, if a person eats and looks at something, take about 15 minutes at a meal, and then continue to inspect the film or transmission. Only after that he dedicates himself to his business. If you are bored of studying at home, register in the nearest gym. Perhaps, in addition to losing weight, you will find new acquaintances and friends.
Build your weight loss classes complex as follows:
- The races must be daily. Run by a maximum of 2 times a week. In the rest of the days, he simply runs for 15-20 minutes for his pleasure.
- There are enough four physical conditioning classes per week. For the upper and lower parts of the body, 2 classes per week. For example, Monday and Thursday: We make squats, jumped, dance and download the press. Tuesday and Friday: hits the pear and performs the bar.
- Training should not last more than an hour.
Drink at least 2 liters of water per day. No liquids, namely, pure water. It is advisable to buy water in the store. Make the habit of storing several five -liter water bottles at home. It is very good if you have a sports shell, for example, a rubber turniquete or fitness balls. If possible, find something else and create a corner of fitness 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 charges, and it will be more difficult to achieve the desired result. Eat less food salt, because it delays the liquid in the body. And this does not contribute to weight loss, but reduces the effectiveness of its classes.
Conclusion
Now he knows everything about losing weight at home. By putting recommendations of our article in practice, you can get rid of extra pounds and, therefore, transform your body. And, most importantly, you will have a complex about excess weight, you will feel safe. Can a kind of happy belly somehow feel differently? Good luck!