Weight loss exercises

Surely every person at least once in his life thought it was time to set his own picture in order. Many people are not happy with their figure and want to get rid of the sides dependent on the puffiness. There are plenty of ways to lose weight. Today we are going to 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!

Causes of excess weight

Before solving a problem, you must deal with the causes of its occurrence.  The main causes of excess weight are:

Smoking and alcohol. Low level of your physical activity. Violation of metabolism. Frequent use of fatty foods and pastries. The use of a large amount of salt. Night food. Overeating. Genetic predisposition to whole.

Most often there are several reasons, and they strengthen one another. For example, if a person eats too much but at the same time plays sports, he may not have excess weight problems. A person can eat a 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 often, people have extra pounds because of the style of the wrong life. Basically, it is five, or even six days a week of sitting work. Next, moving home driving the car, again sitting. Warm in the apartment in the elevator. After a hard work day, you can get a bottle of beer and fat snacks. Next, last night on TV. But when a person is watching something while eating, his attention is not focused on food. Because of this, one person eats 30 percent more. Is these 30 percent deposited in the stomach.

More than half of men living in large cities lead only such a lifestyle, and therefore have a good belly. That is to say, for losing weight, you need 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 fat after childbirth as well as after marriage. Many women, when they marry, cease to follow. This is explained by the fact that she already has a permanent man who loves her, so she does not need to follow her figure. Such a policy is not correct because it can destroy your marriage. If you are aware of this and decide to lose weight, a great respect for you! Let's do it together!

The main moment in losing weight

The main thing in losing 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 in order for you to get rid of excess weight, you need to spend more energy than you use. Without this, your weight will not change in the slightest way. Let's look at three options for event development:

Human weight increases. A person's weight does not change. Human weight decreases.

In the first case, a person constantly eats fatty foods, drinks beer and lies in bed. It consumes a good amount and consumes very little energy - to go to work or to a grocery store. The energy he does not spend is stored in the form of fat in his stomach.

In the second case, the change in energy consumed and consumed is approximately equal to zero. For example, a person is practically not involved in physical exercise, but he prefers vegetable salads and fast food boiled. And also drink 2-3 liters of water daily. It consumes some energy but also consumes it a little. Thus, 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 escapes excess weight. First, he uses low -calorie products, so he simply does not have unnecessary energy. This energy is enough for him for the life of an ordinary person. Second, he performs special weight loss exercises that take a lot of effort. And it turns out that the balance of energy accepted during the day is negative.  Therefore, the body begins to attract energy from the internal reserves, that is, from the fat in this person's stomach.

We will not climb the theme of food in more detail, but we will consider a very important point. When you lose weight, it is necessary 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 immediately before training, this will reduce its effectiveness. The quality of the exercises will deteriorate, and you will not be able to spend the required amount of energy.

Immediately after the training is completed, the body begins such a period when it has to urgently restore the energy spent during training. This period lasts about two hours. Therefore, we have to wait for this time. If you eat something within two hours after training, this will interfere with the weight loss process.  After exercise, food is absorbed by the body much better. We don't need this because we are losing weight.

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

Home exercises for weight loss

We go through that the process of losing weight will not make sense. For loss of weight, it is not necessary to perform severe body building 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.

So the most effective fitness exercises for losing weight at home:

Rotation of pins is a very popular and effective fitness exercise. It is more suitable for girls, as 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, it works your abdominal muscles. Thus, by performing the rotation of the stake, you kill two birds with one stone. When you lose weight, your abdominal muscles will be well processed. An energetic dance is suitable for both men and women. Remember your last trip to a nightclub or a disco. After a few hours of dancing, you sweat hard. This is very good because this is the way you get rid of excess weight. Now you need to dance more vigorously than in a disco. Turn on the music that motivates you and ignites you, start moving your hips, imagine you are 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. Jumping from the position of half of the meeting and collection requires a lot of effort. Step exercises require a strong respiratory system. Too much energy goes to breathe during intense training, so do not neglect the performance of this exercise. Raising the legs and torso. There are many myths about pressing exercises. One of those who will not help you lose weight. This is not the case because they, like any other exercise, require energy. Therefore, do not forget about pumping the press. After all, you want to be the happy owner of your beloved cubes, when you lose weight, right? Push -up -et are needed to get rid of fat on the hands and chest. As a rule, if a person has overweight problems, then he slanders everywhere, both in the stomach and hands. To spend more energy as possible, perform cotton push. Break between approaches for no more than a minute. Two feet are another popular fitness exercise. It is best suited for women who want to get rid of cellulite on their feet. This movement is more intended to study the shape of buttocks and buttocks, burns only subcutaneous fat. Working with boxing pears is a good aerobic load. Make sure you include it in your set of weight loss exercises. Working with boxing pears is more effective than losing weight. If you are a man, then work with pears for 30-40 minutes. Running is the most effective exercise of everything we are talking about today. Nor is it worth talking about his benefits. If you want to lose weight, you definitely have to run. In order for running to bring the desired result, it is necessary to constantly increase their duration in time. Skakakki's jumps will bring you the same result as running. However, more work is aimed at burning knee fat. This exercise is more suitable for girls. By the way, if you are too lazy to leave home, you can replace it with a rope. The bar will load your whole body. To perform this exercise, get the emphasis of lying. After that, go to the floor with your forearms. Hold your back straight and do not lift the buttocks. In this position, you have to stay until you fall on the floor. This exercise is effective for losing weight and a mass gain. First, it has a strong anabolic effect on your body. Second, it requires significant energy costs.

Additional advice

Not worth eating food, watching TV. First, you are confused and eat much more, and this is unacceptable when you lose weight. Second, you will have much more time for classes. Usually, if a person eats and looks something, he lasts about 15 minutes in a meal, and then he continues to inspect the film or transmission. Only after that he goes to his business. If you are upset to study at home, sign up at the nearest fitness center. Perhaps, in addition to losing weight, you will find new acquaintances and friends.

Build your weight loss classes complex as follows:

Runations should be every day. Run for a maximum of 2 times a week. In the rest of the days, just run for 15-20 minutes for your pleasure. There are plenty of 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, dance, dance and download the press. Tuesday and Friday - hit the pear and perform grass. The training should take no more than an hour.

Drink at least 2 liters of water a day. No liquids, namely clean water. It is advisable to buy water in the store. Make your habit of storing a few bottles of five liters of water at home. It is very good if you have a sports shell, for example, a rubber tour 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 one or two months, the body can be learned with monotonous loads, and it will be more difficult to achieve the desired result. Eat less salt for food because it delays the juice in the body. And it does not contribute to weight loss, but reduces the effectiveness of your classes.

cONcluSiON

Now you know everything about how to lose weight at home. By setting recommendations from our article into practice, you can get rid of extra pounds, and thus transform your body. And, most importantly, you will have a complex for excess weight, you will feel safe. Can a kind of happy belly feel somewhat different? Good luck to you!