List of effective weight loss exercises for beginners

To get rid of excess weight, there is absolutely no need to drive yourself with hard training in the gym and torture yourself with diets. Of course, if we are talking about strong weight loss and health problems, you need the help of professional nutritionists and trainers. But if you just want to lose 5-6 pounds and get rid of that boring tummy, you can easily do it at home.

Why don't we lose weight?

It is worth starting with the unique features of the body. A person immediately loses weight with the slightest stress, for someone stress is an easy way to gain 5-10 kilos, regardless of the amount of food. One can overeat with cake and gain a weight gain of 0. 5 kilograms, while someone "gets carried away" with a single glance at the cake. It's about metabolism. And if nature hasn't given you the opportunity to shed fat stores on a few trips to the gym, you shouldn't despair. Regular physical activity, proper nutrition and rejection of bad habits are the keys to health and a beautiful figure. Yes, you may never reach your beach body ideals, but you can feel healthy and confident without them. In addition, some cannot afford regular visits to fitness rooms and exercise complexes: there is no time, money, and sometimes even desire. In this case, training can be carried out independently, at home. In this article, we have compiled effective weight loss exercises that you can do yourself.

Important point:sometimes the weight does not go away because of health problems. In this case, being overweight is a symptom: problems can be with the thyroid gland, the cardiovascular system and the hormonal background in women. Therefore, if you suddenly begin to gain weight and do not lose it even with a diet, this is an opportunity to immediately consult a doctor and carry out a series of tests.

Reminder to lose weight

One kilogram of fat and one kilogram of muscle occupy different volumes in our body. But, unfortunately, when trying to lose weight only with the help of a diet, it is the muscles that are "blown away" in the first place. This is due to the fact that the body, under stress (and any diet is stressful), begins to intensely defend itself. An ancient brain reaction is triggered, in which a sharp decrease in daily calories consumed is evidence that the body needs to be transferred to an emergency. Fat reserves are stored, a person loses energy: the body goes into an energy-saving mode that allows you to survive without food. Therefore, any diet will not have the expected effect if you make a sudden switch or do not support it with physical activity. What should you remember if you want to lose weight?

• The calorie content of food should be reduced gradually. You can't suddenly stop eating fatty, fried meats, sweets, and stop frying foods with butter if you've been doing it for the past few years. All harmful things should be gradually removed from the diet. If you normally consume 2000 calories a day, to lose weight they need to be reduced to 1500. But you need to do this in three to four weeks, not sooner!
• Controlling insulin levels. This hormone transports glucose throughout the body, increasing muscle glycogen stores. It is this substance that is necessary for effective training. Insulin increases after each meal, interfering with the processing of fat cells for 1-2 hours. That is, snacking on sandwiches, cakes, and sweets on a regular basis increases weight precisely because insulin production increases. Carbohydrates should be consumed only at strictly prescribed times and not exceed the daily dose according to the harmonious calculation of the BJU.
• Exercise regularly. Exercises for beginners are good because they are quite easy and simple to do. Therefore, you do not need to abandon it: if you train for two weeks, and then leave it for a few days, there will be no results. To be effective, a serious systematic approach is needed. The habit develops in forty days, so at least a month you should honestly and regularly do all the exercises.

Interesting facts:Walking helps you lose weight. Yes, it is totally optional for running in the morning and evening. First, the wrong running is bad for the knee joint. Second, going for a walk to lose weight is morally easier and more enjoyable than running. The only condition: a daily walk must be at least 3 kilometers. Ideally - 6-10, but few agree with such a feat.

Best Workout for Workout at Home

How to deal with excess weight at home if there is no simulator? 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. burpees. This is one of the most effective exercises, the result of which can be seen after 5-6 regular exercises. At first it seems difficult, but it is actually the burpee that provides a uniform load on all muscle groups, allowing you to quickly burn fat. The exercises are carried out as follows:

   • Stand straight, feet shoulder width apart. Start squatting;
   • linger under, put your hands on the floor by the sides of the body;
   • sharply throw your legs back, lower your chest to the floor, as in push-ups;
   • raise the chest, jump the legs forward, return to the lower squat position;
   • lift yourself up and jump, clap your hands over your head.

   It is recommended to do 10 times 2-3 approaches. If such an amount seems heavy to you, two sets and 5 times with a gradual increase in the load will be enough to start. This will not only help you lose fat quickly, but also develop the respiratory system.



2. push ups.Exercise that is a must in any exercise program. It helps to train the back muscles, get rid of fat in the armpits, pumps up and lifts the chest muscles. The exercises are carried out as follows:

   • take the emphasis lying down. Hands at shoulder height, feet hip width apart;
   • lower your chest to the floor, the "plank" position should be maintained;
   • exhale and rise to the starting position.

   Repeat from 10 times, depending on your own training and abilities. In addition, you can push from the sofa, or you can do it from the floor with your feet on the sofa: such reverse push-ups work out the pectoral muscles better, which is especially important for women of large sizes. breast.

3. Jump Jack.This exercise can be called the next step after burpees and push-ups. It is used to load cardio and allows you to burn extra calories effectively. We perform the following exercises:

   • spread legs shoulder width apart;
   • start jumping, swing your arms;
   • Alternate arm movements 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. Exactly one minute to finish - and excellent results after a few sessions. This exercise helps to work out the abdominal muscles, removes the "sides" and puts additional load on the inner thighs. Do the following exercises:

   • standing straight, feet shoulder width apart, hands folded behind head;
   • raise your legs, bend them at a right angle and begin to turn sideways for 15-20 seconds;
   • the same - but with the second leg;
   • then repeat the exercise, doing the rotation in the other direction.

   You can increase the execution time if you are strong enough.

5. Rope.A well-known exercise that requires projectiles. You can jump with a rope from 0. 5 to 2 minutes, gradually increasing the speed and intensity of the jump. Exercise helps to lose body fat quickly in all parts of the body.

6. Pull-ups. Not everyone has horizontal bars at home, but there is definitely one in the yard. Such an exercise not only helps to pump up your arms, but also affects all the muscles in the body. Therefore, pulling up will help you lose weight quickly, even for those who do not help other exercises. Execution techniques can be very different.

7. Knees up.Can be performed 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 out the muscles of your hips and back. In the second case, you will hold on to the bar and simultaneously pull both legs to your chest: this way the load will be higher, not only on the legs and back, but also on the abdominal muscles.

As you can see, there is nothing supernaturally complicated in training for weight loss at home, of course anyone with any level of sports training can do it.

Additional training

For those who are not satisfied with regular training, we recommend considering some additional training options for beginners. This is a fashionable and useful exercise that allows you to strengthen muscles and stretch ligaments.

1. Yoga. This practice is not for everyone: it is contraindicated for people with diseases of the musculoskeletal system and back injuries. The rest can turn on videos from the Internet and enjoy the simplest asanas for beginners. You don't need to go to the gym for this. The advantage of yoga is that behind its convenience (in its early stages) there is the possibility to burn a large number of calories quickly.

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

3. Dance. Yes, you can dance at home too. And most modern trends are great for helping to get rid of excess fat. And lovers of more traditional options can try belly dancing: belly dancing really strengthens muscles.

Diet

As we said, you can't eat fast food and try to lose weight. Training must be accompanied by a diet. However, this does not mean that it should be as strict as possible, with the exception of all that is delicious and desirable from food. Diet here refers to proper nutrition. And it doesn't require a lot of restrictions. The main postulates are:

• no bad habits. Alcohol is very high in calories, and cigarettes put a huge burden not only on the lungs;
• rejection 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 (juice, tea and other drinks are not included);
• include more protein and fiber in your diet. This is a healthy food that allows you to quickly saturate the body and at the same time does not provide an excessive number of calories;
• using special dietary supplements. For example, for weight loss, there is a whole line of products that reduce cravings for sugary foods and help remove excess water from the body.

And finally, it should be noted that an excessive amount of training is no less dangerous than their complete absence. In everything you need to know the size and maintain balance. And then you will feel healthy!