Of course, at least everyone in his life thought it was time to get his body organized. Many people are not satisfied with their figure and want to get rid of the swelling side. There are many ways to lose weight. Today, we will talk about a way to lose weight that doesn’t take much time and effort. This method is using special exercises to lose weight at home. let's go!
Causes of overweight
Before you solve some problems, you need to deal with the reason why it occurs. The main reasons for overweight are:
- Smoking and alcohol.
- Your physical exercise level is low.
- Violating metabolism.
- Fat foods and pastries are often used.
- Use a lot of salt.
- dinner.
- Overeat.
- Genetic susceptibility.
Most of the reasons have several reasons, and they reinforce each other. For example, if a person eats a lot but also participates in exercise, he will not have problems with his weight. A person can hardly eat, but at the same time smoke and sometimes drink. In this case, he is unlikely to experience excessive weight problems.
Most of the time, people gain weight due to lifestyle mistakes. Basically, it's five or even six days of sitting work. Next, move to the house where you drive your car and sit again. Up to the apartment on the elevator. After a tough workday, you can grab a bottle of beer and fat snacks. Next, spend the evening on TV. However, when a person looks at something while eating, his focus is not on food. Therefore, one person eats 30% more. It is these 30% deposited in the stomach.
More than half of the men living in big cities just live such a lifestyle and therefore have a decent belly. That is, to lose weight, you have to completely change your lifestyle. It is necessary to give up some bad habits and buy useful habits.
As for women, in most cases, they become fat after childbirth and after marriage. Many women stop following themselves after marriage. This is explained by the fact that she already has a permanent man who loves her, so she doesn't need to follow her figure. Such a policy is incorrect because it can ruin your marriage. If you realize this and decide to lose weight, respect you! Let's do it together!
The critical moment of weight loss
The main factor in weight loss is the difference between consuming energy and consuming energy. Your gender doesn't matter. The main thing is to use the right product and keep your body active. So, to get rid of too much weight, you need to spend more energy than you can use. Without this, your weight won't change in a smaller way. Let's take a look at three options for event development:
- Human weight gain.
- A person's weight will not change.
- Human weight loss.
In the first case, a person keeps eating fatty food, drinking beer and lying on the sofa. He consumed a good amount and spent very little effort - going to work or buying groceries in the store. The energy he did not spend was deposited in his stomach as fat.
In the second case, the difference between energy consumption and energy consumption is approximately equal to zero. For example, a person doesn’t actually engage in physical exercise, but he prefers plant salads and cooked meats that can be nutritious quickly. I also drink 2-3 liters of water every day. He spent very little energy, but also very little effort. Therefore, its weight is always about the same level. In the same case, if a person eats a lot and is often trained.
In the latter case, a person gets rid of excessive weight. First, he uses low-calorie products, so he has no unnecessary energy at all. For him, this energy was enough to make his life. Secondly, he performed special weight loss exercises to put in a lot of effort. It turns out that the recognized balance of energy on that day was negative. Therefore, the human body begins to draw energy from its internal reserves, that is, to draw energy from the fat in the stomach.
We won't be on the topic of food in more detail, but we will take a very important point into consideration. When losing weight, it is necessary to train after eating for 2 hours. After the training, you will need to wait another two hours before you can eat.
If you have snacks before training, this will reduce its effectiveness. The quality of the exercises will deteriorate and you won’t be able to spend the energy you need.
After the training, the body immediately begins a period of time, requiring emergency recovery of the energy spent during the training. This period lasts about two hours. Therefore, we need to wait for this period of time. If you eat within two hours of training, this will interfere with the weight loss process. After training, food is absorbed better by the human body. We don't need this because we are losing weight.
When the body understands that energy does not come from the outside, it begins to take it away from its internal reserves - fat in the stomach. After two hours, the body will stop looking for energy for energy, as it will remove it from the fat. This is the process of burning fat. This period is past and you can enjoy dinner and reward yourself for good training with a vegetable salad and a piece of cooked chicken.
Family exercises for weight loss
There is no point in continuing the weight loss process. To lose weight, heavy bodybuilding is not necessary. It's enough to do some fitness exercises. Most importantly, when they are executed, a lot of energy will be spent.
Therefore, the most effective fitness exercises for losing weight at home:
- The rotation of the hoop is a very popular and effective fitness exercise. It is more suitable for girls because men try to push fat beyond muscle mass, and a flat stomach is more important for girls. In addition to the fact that this sport burns calories, it also works your abdominal muscles. So, do the hoop rotation and you can kill two birds with one stone. When losing weight, the abdominal muscles will be well addressed.
- Vibrant dance is suitable for both men and women. Remember the last trip you went to a nightclub or disco. After dancing for a few hours, you were sweating profusely. This is very good because that's how you get rid of your excessive weight. Now you have to dance with more energy than the disco ball. Turn on motivation and illuminate your music, start moving your hips and imagine you are a star. joke! To not waste time, open the video to dance to lose weight and repeat everything they did there.
- Jumping from the half-squat and squat position takes a lot of effort. Stepping exercise requires a strong respiratory system. During intensive training, breathing is full of energy, so don't ignore the performance of this exercise.
- Raise your legs and torso. There are a lot of myths walking around the exercises done in the media. One of them will not help you lose weight. This is not the case, because they require energy like any other exercise. So, don't forget to draw news. After all, you want to be the happy owner of the precious cube, when you lose weight, don’t you?
- Need to push - to eliminate fat on hands and chest. Usually, if a person has an issue with excessive weight, he will be slandered in his stomach and hands. To spend as much energy as possible, push with cotton. Rest no more than one minute between methods.
- Two legs are another popular fitness exercise. It is better for women who want to get rid of the fat on their feet. This exercise is designed to study the shape of the hips and buttocks more, burning only the subcutaneous fat.
- Using boxing pears is a good aerobic load. Make sure to include it in your weight loss exercises. Using boxing pears is more effective than losing weight. If you are a man, it is best to work with pear for 30-40 minutes.
- Running is the most effective exercise we are talking about today. Not even worth talking about its benefits. If you want to lose weight, you definitely need to run. In order for the jogging to bring the desired results, it is necessary to continuously increase its duration.
- Skakakki jumps will give you the same results as running. But, here, more work is designed to burn the fat of your knees. This exercise is more suitable for girls. By the way, if you are too lazy to leave the run, you can replace it with a rope.
- The bar will fill your entire body. To do this exercise, focus on lying down. Afterwards, use your forearm to go to the floor. Keep your back straight and don't lift your hips. In this position, you need to stand until you fall to the floor. This exercise can be effective in losing weight and increasing quality. First, it has a powerful anabolic effect on your body. Second, it requires a lot of energy costs.
Other tips
Watching TV is not worth eating. First of all, you are distracted, eat more, and it is unacceptable when you lose weight. Second, you will have more time to attend classes. Usually, if a person eats and looks like something, it takes about 15 minutes for him to eat and then continue to check the movie or the gearbox. Only after that did he start business. If you are bored to study at home, sign up for the nearest fitness center. Perhaps, besides losing weight, you will also find new acquaintances and friends.
Create your weight loss class complex as follows:
- Running should be daily. Run up to 2 times a week. For the rest of the days, just run for 15-20 minutes.
- There are 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, dances, and download media. Tuesday and Friday - Hit the pear and perform the bar.
- The training should last no more than one hour.
Drink at least 2 liters of water a day. Not liquid, that is, pure water. It is recommended to buy water in the store. Get into the habit of storing a few bottles of water at home. It's great if you have any sports shells, such as rubber tourniquets or fitness balls. If possible, find something else and create a fitness corner at home. There are a lot of exercises to lose weight at home. So keep changing your training complex. After a month or two, organisms can get used to monotonic loading and it will be more difficult to achieve the desired results. Eat less salt as food because it delays fluid in the body. This does not lead to weight loss, but reduces the effectiveness of your class.
in conclusion
Now you know everything about how to lose weight at home. By making suggestions in our article, you can get rid of extra weight and thus change your body. And, most importantly, you will feel confident about the weight you’re overweight. Can a happy belly feel different in some way? Good luck!