Weight loss exercises are especially relevant closer to and during the summer. Each person, regardless of gender and age, wants to put his body in order, so as not to be ashamed in front of others on the beach or even in the city while walking.
The importance of mood
Since losing weight is a very complex process, the first time it is not given to everyone. Many people simply give up, lose their motivation and begin to love their current figure more, not wanting to change anything. In fact, over time, weight loss will not seem something terrible and unattainable, because the result on the scales will begin to please. Therefore, first of all, you need to set yourself psychologically for the goal and go only to it.
The article will tell you about what exercises to reduce weight can be performed at home and in the gym. In addition, below you can find information about a healthy diet, as well as expert advice.
Cardio
Before starting exercises for weight loss, it is worth considering the most important principle of weight loss - cardio. They are necessary for the body in order to actively burn fat cells.
The process of losing weight can begin due to prolonged and exhausting cardio workouts or because of a sharp change in loads. In order to get rid of hated kilograms faster, you should pay attention to such exercises:
- run;
- simulator ellipse;
- bicycle;
- brisk walking (sports);
- skating.
Specialists recommend performing these exercises for the simple reason that only they are able to accelerate the heart to the desired speed. In addition, they are less dangerous than strength training.
Counting the pulse
Exercise to reduce weight must be performed while maintaining a normal heart rate. Calculating your heart rate is not so difficult. To do this, you need to take your own age from 220 strokes, and then calculate the optimal limits in which the heart rate should be - it is 65-75% of the number obtained.
Since you can’t independently check the pulse during the exercise, you should immediately get a special device. It could be:
- heart rate monitor;
- fitness tracker.
We determine the time of classes
Drawing up a set of exercises for weight loss includes determining the duration of the workout. This is harder to do than count the pulse. First of all, you need to determine your net weight (without fat). Then a total energy deficit should be made, which is about 20% of total consumption. For example, if a person spends about 2800 kcal, he needs a deficit of 800 kcal per day. As a result, it turns out that you need to consume 3000 kcal, and spend - 3800 kcal.
Proper cardiac load allows you to get rid of 8 kcal per hour per 1 kg of body weight. From this we can conclude that for effective weight loss it is necessary to give cardio about two hours a day. In this case, the deficit for the month will be 18 thousand kilocalories, which is equivalent to a couple of kilograms of adipose tissue.
Recommendations
Performing exercises to reduce weight will be most fruitful if during classes do not forget about the recommendations of specialists. Without this, it is impossible to ensure the work of fat burning in full. In addition, thanks to them it will be possible to achieve the desired result in a short time.
The main recommendations for losing weight:
- You need to start the workout with a warm-up. Thanks to a 10-minute preparation, joints, muscles and ligaments can be heated to minimize the risk of injury.
- You need to deal intensively, but sparingly. 3-4 workouts per week will be enough to support active fat burning.
- Between approaches it is worth taking breaks of 30-40 seconds. There is no need to completely abandon respite, as this will only entail rapid overwork of the body.
- During training, you need to drink water, but in small sips and in small quantities. This will speed up the metabolism, and therefore the process of fat burning.
- A major role in the process of losing weight is played by proper nutrition. Achieving the desired result depends on it by more than 50%.
- Compliance with the technique of performing exercises is the key to success. Without this rule, the risk of injury increases significantly, and the benefits of training are reduced to zero.
- The lesson should be started no less than an hour after eating. And after the training, eating is allowed only after two hours. This is explained by the fact that the body has not yet stopped the process of fat burning and food can damage it, and therefore, it will not be possible to get any effect.
Load change
When considering a set of exercises for weight loss, it is necessary to remember that the body needs alternating periods of destruction of protein and adipose tissue (catabolism), as well as muscle tightening (anabolism). This means that it is best to periodically change strength exercises (or with your own weight) and cardio loads.
Belly fat burning
Among all the exercises for weight loss at home, women pay more attention to those that are aimed at working out the press area, since it is there that hateful folds appear. You can perform them even after the birth of the baby. These exercises perfectly help to lose extra pounds, as well as strengthen the muscles of the press, including oblique. To do this, you need:
- Sit on the floor, raise your bent legs so that the lower leg is parallel to the surface of the floor, extend your arms in front of you and tilt the body 45 degrees. In this position, you need to hold out for about a minute - this will be one approach (only 3 are needed). Of course, for beginners, this time will be hard to withstand, so you need to start from 10-15 seconds and gradually increase the duration.
- Lie on your stomach, rest your socks on the floor, place your elbows clearly under your shoulders and rise, holding the support only with your hands and feet. The body should be straight. In this position, you should hold out for about a minute or more.
Exercises for the hips and buttocks
Equally popular exercises for reducing body weight, aimed at working out the muscles of the buttocks and thighs. The best ones are:
- Mahi's foot. For this exercise, it is best to use weighting agents (if it is not possible to purchase a sports device, for example, bottles with sand or water that can be clamped on the bend of the foot are suitable). Starting position - standing on all fours, place your palms under your shoulders. As you exhale, you need to raise one leg, without bending, as high as possible, feeling tension in the buttocks and thigh. On inspiration, it must be pulled to yourself, but not put on the floor. Such lifts should be done 15-20 in 2-3 approaches, and then repeat the same with the second leg.
- Squats Plie. To do this, you need to spread your legs wider than your shoulders and turn your socks out. When you inhale, you need to perform a squat, spreading your knees to the sides until the hips are parallel to the floor. On exhalation, you should climb up. It will be enough for beginners to do 2 sets of 15 squats. If this is given easily, then you can increase the number of approaches or pick up some weight, which will additionally make the arm and shoulder muscles work.
Cycling legs
Exercises to reduce weight and strengthen leg muscles are popular among women and men. Ladies want to reduce their volume, and the stronger sex wants to see a muscle in the mirror. For both purposes, such exercises are suitable:
- Lunges. Starting position - hands on the belt, legs wide apart (one in front, the other behind). On inspiration, you need to bend your legs 90 degrees and lower the body down so that the back knee does not touch the floor, and the front knee does not extend beyond the toe. Then you should exhale and at the same time rise to its original position. The exercise is performed in 3 sets of 10-15 times.
- Lift the pelvis. Lying on your back, your legs should be bent and your feet resting on the floor, and your arms should be extended along the body and turned down with your palms down. On exhalation, the pelvis breaks off the floor and rises as high as possible, on inhalation it returns. In total, 2 sets of 20 repetitions should be done.
Work with hands
Do not ignore the exercises for weight loss at home, which will help eliminate drooping skin on the hands. To get rid of sagging and fat folds, it is worth performing simple steps of push-ups from the floor. To do this, you need:
- To get into the position of the bar on outstretched arms (girls are allowed to rest on the floor with their knees, not socks).
- On inspiration, bend your elbows and lower down, touching the chest with your chest.
- On exhalation, return back.
- Repeat 15 times.
In the process of doing push-ups, the back should be straight. If you want to work out triceps better, hands should be placed as close to each other as possible.
What to do in the hall
If the result is needed in a short time, home workouts fade into the background. In this case, it is already worth looking for a set of exercises to reduce weight in the gym. Forcing yourself to visit this place, there will certainly be no excuses for household chores and more. Moreover, experienced instructors work in every club, who will tell you the correct technique for doing the exercises and help you deal with losing weight.
The following are some effective exercises. Each of them must be performed in 3 sets of 15 repetitions. The appropriate weight must be selected - so as not to feel excessive load or, conversely, lightness.
Romanian craving
One of the best weight loss exercises for women and men is Romanian craving. You can perform it with a barbell or dumbbells. The starting position is this: stand straight, feet shoulder width apart, bend your arms slightly at the elbows. Next, you need to take an object to make it heavier and, on inspiration, tilt the case forward. Bend your legs slightly and push your buttocks back to maintain balance. It is recommended to lean over until the shell drops to the middle of the lower leg. On exhalation, you should gradually return to the original position.
Dumbbell Lunges
The list of effective exercises for weight loss includes lunges back. They are more suitable for girls. Performing them is not as easy as it seems at first glance, but the result will be amazing.
First of all, you need to stand up straight and pick up a dumbbell. Then, taking a breath, you should take a wide step back and bend your front leg 90 degrees. In this case, the knee should not go beyond the line of the sock. After, on exhalation, it is required to return to the starting position, and then repeat the same actions, but with the other leg.
Barbell Rotations
The ideal exercise for burning fat cells in the waist area is suitable for both women and men. It is carried out from its original position, sitting on a straight bench, with an abdomen pulled in, and a barbell on its shoulders. On each exhale, it is necessary to smoothly turn in different directions, maximally tensing the muscles. After the first approach, it is recommended to accelerate the pace of turns and add a little weight, if possible.
Bending the arms on an incline bench
An excellent exercise for the muscles of the hands, performed lying on an inclined bench (35 degrees). This indicator, of course, can be changed. But it’s important to remember that the larger it is, the easier it is to complete the exercise.
You need to take a starting position lying on a bench with dumbbells in hand. We bend our arms alternately, using our biceps. Although at first glance the exercise seems easy, you should not immediately take a lot of weight, since at the end of the first approach you can verify its severity.
Bench Press with Expander
One of the best weight loss exercises for men makes pectoral muscles and triceps work. An expander will be required to complete it. Such a shell, unfortunately, is not in all halls.
First you should lie on a straight bench, skip the expander from below and take its ends in both hands, bent at the elbows. As you exhale, you will need to slowly straighten your limbs, feeling the tension in your chest. At the top point, it is worth lingering for 5-8 seconds, and then bend your arms again.
Food
Without proper nutrition, even the best exercises for weight loss will not help to achieve the desired results. A balanced menu will accelerate the process of losing weight and significantly improve overall health.
A strict mono-diet is not necessary. It will be enough only to exclude fatty dishes, flour products, smoked meats, sweets and pastries from the diet. Instead, it is worth adding to the menu fruits, vegetables, lean meat and fish, cereals and greens. As for meat, it should occupy only a quarter of the portion.
Snacks should also be made, thanks to which it will be possible to ensure satiety throughout the day. During them, it is allowed to eat greens, cottage cheese, diet bread on a buckwheat or rice basis and other low-calorie foods.
The last meal should be no later than 4 hours before bedtime. It can consist of a small piece of fish baked in the oven or steamed, boiled chicken eggs or light vegetable salad. If the body was initially accustomed to such a diet, for dinner you can drink only a glass of low-fat kefir, which will improve metabolism and help you reach your goal faster.