List of effective weight loss exercises for beginners

To get rid of excess weight, it is not at all necessary to drive yourself to the gym with hard work and torture yourself with diets. Of course, if we are talking about strong weight loss and health problems, So you will need the help of a professional nutritionist and trainer. But if you just want to lose 5-6 kgs and remove a boring tummy, you can do it easily at home.

Why are we not losing weight?

It is worth starting with the unique characteristics of the body. Someone loses weight immediately at the slightest stress, for someone stress is an easy way to gain weight by 5-10 kg, regardless of the amount of food consumed. Someone can eat with a cake and achieve an increase on the scale of 0. 5 kg, while someone is "dispelled" by one look at the cake. It's about metabolism. And if nature gave you a gym. If you have not given the opportunity to get rid of fat reserves in a couple of trips, you should not be discouraged. Regular physical activity, proper nutrition and rejection of bad habits is the key to health and a beautiful figure. Yes, you can go to the beach. Can never achieve ideals, but you can feel healthy and confident without it. Also, some people can not visit fitness rooms and sports complexes regularly: time, money and sometimes even desireIn this case, training can be done independently at home. In this article, we have collected effective weight loss exercises that you can do yourself.

important point:Many times weight loss is not due to health problems. In this case, overweight is a symptom: problems can occur with the thyroid gland, cardiovascular system and hormonal background in women. Therefore, if the weight suddenly began to increase andIf the diet does not even go, then it is an occasion to urgently consult a doctor and take a series of tests.

reminder to lose weight

A kilogram of fat and a kilogram of muscle are a different amount in our body. But, unfortunately, when trying to lose weight with the help of a diet as a whole, it is the muscles that "blow off" in the first place. This is due to the fact that the body, experiencing stress (and any diet is stress), begins to vigorously defend itself. A response of the ancient brain is triggered, to which the dailyA sharp drop in calorie consumption is evidence that the body needs to move in an emergency situation. Fat stores accumulate, a person loses energy: the body goes into an energy-saving mode that allows you toAllows you to survive without food. Therefore, no diet will give the expected effect if you adopt it abruptly or do not support it with physical activity. What you need to pay attention to if you want to lose weightshould keep?

• Calorie content of food should be reduced gradually. If you have been doing this for the past few years then you cannot suddenly stop eating fatty, fried meat, sweets and frying food in butter. All harmfulThings should be removed from the diet gradually. If you usually consume 2000 calories a day, they need to be reduced to 1500 in order to lose weight. But you need to do it within three to four weeks, not sooner!
• Regulate insulin levels. This hormone transports glucose throughout the body, increasing muscle glycogen stores. This is a substance that is essential for effective training. Insulin rises after each meal, processing fat cellsI. e. regular snacking on sandwiches, cookies and sweets leads to weight gain precisely as insulin production increases. Carbohydrates should be consumed only at strictly defined times and with a harmonious calculation of BJU. According to the daily dosage should not be exceeded.
• Exercise regularly. Exercises are good for beginners because they are quite easy and simple to perform. Therefore, you do not need to give up on them: if you trained for two weeks, and then quit for several days, then there will be no results. To be effective, a serious systematic approach is needed. The habit develops in forty days, so at least in a month you need to do all the exercises sincerely and regularly.

interesting fact:Walking helps you to lose weight. Yes, morning and evening running is absolutely optional. Firstly, running the wrong way is bad for the knee joints. Secondly, it is ethical to go for a walk to lose some weight. Easier and more pleasant than running. The only condition: daily walks should be at least 3 kilometers. Ideally - 6-10, but few agree with such adventures.

best exercises to workout at home

How to deal with excess weight at home when there are no simulators? Fortunately, there are a variety of exercises to start losing weight that are great for fighting fat deposits in any part of the body.

1. Burpee, This is one of the most effective exercises, the results of which can be seen after 5-6 regular workouts. At first it sounds difficult, but in fact it is the burpee that gives an equal load on all muscle groups, allowing you to quicklyCan burn fat from. Exercise is done as follows:

   • Stand up straight, feet shoulder-width apart. Begin seated;
   • Bend down, put your hands on the floor at the sides of the body;
   • sharply throw your legs back, lowering your chest to the floor, as in push-ups;
   • Raise chest, jump legs forward, return to down position;
   • Lift yourself up and jump, clapping your hands over your head.

   It is recommended to do 2-3 approaches 10 times. If such an amount seems heavy to you, then it will be enough to start with two sets and 5 times with a gradual increase in the load. This not only allows you to quickly get rid of fatbut also develop the respiratory system.



2. Push up.An exercise that is a must in every training program. It helps to work the muscles of the back, get rid of fat in the armpits, pumps and lifts the muscles of the chest. The exercise is performed as follows:

   • Emphasize lying down. Hands at shoulder level, feet hip-width apart;
   • lower your chest to the floor, the "plank" position should be maintained;
   • Exhale and rise to the starting position.

   Repeat 10 times, depending on your own training and abilities. Also, you can push off from the couch, or you can do it from the floor with your feet on the couch: a reverse push-up like this one for the chest muscles. Works even better, which is especially important for women with larger breasts.

3. jumping Jack.This exercise can be called the next step after burpees and push-ups. It is used for cardio loading and allows you to burn extra calories effectively. We perform the exercise as follows:

   • spread your feet shoulder width apart;
   • Begin to jump, swinging your arms;
   • Alternate arms up and down with each jump.

   The number of approaches depends on your preparation. Perform the exercise up to 20-30 times in one approach.



4. leg rotation, To complete exactly one minute - and an excellent result after a few sessions. This exercise helps to work out the abdominal muscles, get rid of the "sides" and give an additional load on the inner thighs. Exercise thusdo:

   • Stand straight, feet shoulder-width apart, hands behind the back of the head;
   • lift your leg, bend it at a right angle and begin to move from side to side for 15-20 seconds;
   • the same - but with the other leg;
   • Then repeat the exercise, rotating in the other direction.

   If you are strict enough you can increase the execution time.

5. Rope.A well-known exercise that requires you to have a projectile. You can jump rope for 0. 5 to 2 minutes, gradually increasing the speed and intensity of the jump. The exercise burns body fat quickly in all parts of the bodyHelps to get rid

6. pull ups, Not everyone has a home horizontal bar, but there certainly is one in the yard. This type of exercise not only helps to pump up your arms, it literally affects all the muscles in the body. Therefore, Pulling up will help you lose weight quickly, even for those that do not help with other exercises. The execution technique can be completely different.

7. Raise the knees.Can be done both standing and on the crossbar. In the first case, stand straight and alternately pull your knees to your chest: this will allow you to work the muscles of the hips and back. In the second case, youGrab the crossbar and at the same time pull both legs to your chest: this way the load will be more not only on the legs and back, but also on the abdominal muscles.

As you can see, there is nothing supernaturally complicated in weight loss training at home, absolutely anyone with any level of sports training can perform them.

extra workout

For those who are not satisfied with regular exercise, we suggest considering several additional training options for beginners. These are fashionable and useful exercises that allow you to strengthen muscles and stretch ligaments.

1. Total, The exercise is not for everyone: it is contraindicated for people with diseases of the musculoskeletal system and back injuries. The rest can turn to videos from the Internet and enjoy the simplest asanas for beginners. For this you will need a gymNo need to go. The advantage of yoga is that behind its ease (in the initial stage) lies the possibility of burning a large number of calories quickly.

2. Pilates, You can do it like yoga without any instructor. It is enough to get a rug, watch some basic exercises and strengthen your muscles at home.

3. dance, Yes, you can dance at home too. And most modern trends are great for helping you get rid of excess fat. And lovers of more traditional options can try bellydance: Belly Dancing Really Strengthens Musclesdoes.

diet

As we said, you can not eat fast food and try to lose weight. Training should be accompanied by a diet. However, this does not mean at all that it should be as strict as possible, tastier than diets. And with the exception of everything dear. Diet here refers to proper nutrition. And it does not require a lot of restrictions. Its main postulates are:

• Not a bad habit. Alcohol is very high in calories, and cigarettes not only give a heavy load on the lungs;
• Refusal of foods high in carcinogens, dyes, food additives, salt and sugar. Fast food and factory sweets should be eliminated from the diet;
• drinking regime. A person should consume at least 2 liters of pure water (juices, tea and other drinks are not counted);
• include more protein and fiber in your diet. These are healthy foods that allow you to quickly saturate the body and at the same time not give it an excessive amount of calories;
• Use special dietary supplements. For example, to lose weight, there are entire product lines that reduce the craving for sweets and help remove excess water from the body.

And finally, it is worth noting that an excessive amount of training can be no less harmful than their complete absence. In everything you need to know the measure and maintain balance. And then you will feel healthy!