Effective exercises for rapid weight loss

There is no magic pill and nothing better than diet and exercise has been invented for weight loss. Moreover, neither works without the other. But even simple weight loss exercises help increase activity, burn calories and build a toned body.

So you decided to lose the excess weight. What path will you have to take?

1. Understand your diet so you don't eat more than your body needs.
2. Review your daily routine, rest and get enough sleep, because fat burns during sleep.
3. Learn some theory about how the body works, how to build muscle, and how to burn fat.
4. Buy sportswear and sneakers to avoid injury during exercise.
5. Try different exercises and choose the type of activity you want.
6. Exercise 3-4 times a week while maintaining a calorie deficit.
7. Enjoy your new lifestyle and body.

By following this plan, you can lose weight and stay fit through exercise and nutrition. Now let's take a closer look.

Proper nutrition for weight loss

When losing weight, nutrition is the most important thing. Whichever workout you choose, you can't do without your diet. We do not upload information about calories and diets, but give the basic rules that will help you get rid of excess weight. According to the fitness trainer, 80-90% of the success of losing weight is nutrition. Your goal is to spend more than you consume. Sports can help speed up the fat burning process and increase the number of calories burned, but the basis of everything is nutrition.

The coach advises:

1. Never feel hungry. The hungrier a person is, the more he will eat. When you're barely hungry, it's time to eat, because after half an hour or an hour you'll eat a lot more.
2. Follow the previous diet, but take one spoonful of the usual dose every day. This is a very small amount, but if you look at it over a week, it is already minus seven spoons per meal. The stomach quickly gets used to it, it starts to shrink and is satisfied with less food.
3. Don't overeat. You don't have to wait for the feeling of "whew, I'm full". The feeling of fullness appears 15-20 minutes after eating. Only after this time can you objectively assess whether a person is full or not. If it's hard to breathe, it's better to feel fullwith the table, but not a glutton.

When losing weight, proper nutrition should consist predominantly of protein and fat. Eat more meat, cottage cheese, eggs, fish. Don't forget about vegetables and cereals, whole grain bread. Healthy fats can be obtained from red fish, nuts and avocados. This type of nutrition does not leave you hungry and helps you get all the nutrients you need.

The diet should be balanced and varied so that there is no desire to spoil. But if you really want to remember the taste of cookies and chips, then you can eat the "forbidden" food little by little. It is believed that if you eat 90% correctly, you can afford 10% high-calorie foods.

Dieting or counting calories? Everyone chooses the right nutritional system for themselves. During the diet, you eliminate certain foods and thereby reduce the calorie content of your diet.

Advice.Try creating a menu for the week with recipes you like. There is nothing magical about PP recipes, and they are often even higher in calories than traditional ones, and desserts made with almond flour take a lot of time. Eat simple, whole foods and protein foods. Don't like oatmeal? Have breakfast with scrambled eggs and vegetables. You need a flexible approach to your diet because a healthy lifestyle is with you for life.

And do not forget to follow the drinking regime, especially during active sports. Always have a bottle of water handy. If it is difficult to drink plain water, add lemon juice or mint leaves.

What should we choose: training at home or in the gym?

Everyone decides for themselves where to train: at home or in the gym. Both options have their advantages and disadvantages.

You must go to a gym, pay a subscription and stick to the schedule if you signed up for group training at a sports club. But it is equipped with all the necessary equipment and exercise equipment for effective weight loss.

Home training has become very popular recently. You don't have to go anywhere, you have to stick to the plan and schedule. But it takes a strong will and some physical fitness to do the exercises correctly.

The exercises themselves for losing weight at home and in the gym are not much different. They must be effective, high-intensity and varied. You can pump up your stomach with equal success at home and in the gym. You can work with an instructor via video call.

What you need to start training: equipment and clothing

If you practice at home, a mat will come in handy. You may need small 2kg and 5kg dumbbells and fitness bands if the exercise program includes them. In fact, you can train without any equipment and perform fat-burning cardio and strength training with your own body weight and without special equipment. The gym has everything you need.

In any case, you will need sportswear:

• shoes with good cushioning and ventilation;
• leggings or well-stretched sweatpants;
• T-shirts made of several synthetic materials (cotton takes a long time to dry from sweat);
• women's sports top.

It's a basic kit that you can't be without at the gym or at home. You will also need a water tank and, if possible, a fitness bracelet or watch with a heart rate function.

Advice.Take a small towel with you to the gym. You must place it on the exercise equipment when performing exercises.

Types and types of workouts and exercises: what to choose?

Different types of training and exercise are effective in losing weight. This is explained by the individual characteristics of the body. The most effective type of training is aerobic (cardio) training. But anaerobic (strength) exercise is also necessary so that the skin does not sag after losing weight.

Let's look at the basic types of exercises for weight loss in the gym and at home. You will understand why different types of activities are needed to get in shape successfully. And finally, decide what is better - cardio or strength exercises?

Strengthening exercises

The goal of strength training is hypertrophy, i. e. muscle growth. In fact, strength training speeds up your metabolism, but gradually. Losers tend to choose a different type of exercise, and for good reason.

What are the benefits of strength training for weight loss?

1. After strength training, the body spends calories on recovery.
2. When we work "to failure", microtraumas occur in the muscles, and the body uses energy to repair them.
3. "Maintaining" muscle requires much more energy than fat.
4. In interval training, there are elements of strength exercises, in order to successfully perform them, you must first master the basic correct execution.

It is a misconception that strength training is only suitable for men. Women can also successfully lose weight and get in shape with the help of weight training with squats, lunges, barbells and barbells. Strength training should be done 2-3 times a week, alternating with cardio for effective weight loss.

Cardio exercises

Cardio training is a great way to lose weight. They quickly lead to fat burning, but at the same time they pump the heart muscle and the respiratory system. You can do cardio at home and at the gym. It's not always high-intensity exercise, but it takes some effort to burn fat. And beginners should gradually join the training.

The best cardio exercises:

• side step with raised arm;
• boxing;
• burpees;
• side kick;
• raising the knee from a lunge;
• skipping rope.

Cardio training is beneficial for both men and women. You should do exercises to lose weight 3-4 times a week for 40-50 minutes. You can finish your strength training by walking briskly on a treadmill or using an elliptical machine.

Aerobic training

Aerobic exercise helps with weight loss and improves the functioning of the heart and blood vessels. During their execution, the body consumes a large amount of oxygen. These workouts make you more resilient. Aerobics is the best way to burn calories.

Aerobic exercise, or cardio as it is popularly known, is the best exercise for weight loss. This includes running, high-intensity exercise, the elliptical, and brisk walking on the treadmill. The important thing is that the fat burning process starts within 30 minutes. Training should last 40-60 minutes, but it is better to start with 10-15 minutes and add 2-3 minutes every day.

Aerobic exercises include running, dancing, group sports, and ice skating. In short, any exercise that makes your heart beat faster. However, to properly burn fat during aerobics, you need to stick to a certain heart rate zone.

Aerobic training can be done every day. If you alternate them with other types of exercises, then twice a week is enough.

Anaerobic training

During anaerobic training, the body receives energy without oxygen. Muscles use glycogen (a product of glucose breakdown) accumulated in the blood. These are strength training in the gym aimed at muscle development and strengthening, as well as short-distance running. Fat is not used as energy.

Anaerobic exercise burns fewer calories than aerobic exercise. So how can they be useful to you? The fact is that the muscles store energy for some time after anaerobic training - 12-36 hours. Also, because of muscle growth, you burn fewer calories at rest. However, trainers agree that aerobic exercise is more effective for weight loss.

Interval training

To lose weight fast, you need intense but not exhausting workouts that you can do regularly. HIIT (or HIIT in English) - interval training - meets your goals. They are suitable for beginners and experienced athletes. You only need to adjust the pace depending on your level of preparation.

A good example of HIIT is Tabata. The exercises should be done quickly (but efficiently) for 20-60 seconds. Then rest for 10-40 seconds. The longer the rest period, the less intense the training. A HIIT workout might look something like this:

• runs locally;
• squat;
• plie squat;
• recliners;
• with knees pulled to stomach in a plank.

Usually a circuit consists of 5-6 exercises. Most often, this is training with your own body weight. Beginners can do three rounds, advanced players five. The exercises can be repeated, but there is a possibility when each interval is aimed at working certain muscle groups.

Thanks to this scheme, within half an hour you will wipe off your sweat and gasp with happiness that you managed to burn 300-500 extra calories.

Warming up before weight loss exercises: is it necessary or not?

Here, trainers agree: warming up before weight loss exercises is mandatory. A physical warm-up takes 5-10 minutes, but it helps you prepare for training, avoid injuries and warm up all your muscles and joints.

You need to warm up before training, even before stretching. Do the simplest warm-up exercises:

1. Slowly rotate your head 3-4 times clockwise and counterclockwise.
2. Make circular movements with your arms at an average pace back and forth 5-10 times.
3. Extend your arms from your chest 5-10 times.
4. Rotate your pelvis 5 times in each direction.
5. Do 5-10 tilts towards your toes with straight legs.
6. Do 5-10 turns in each direction.
7. Rotate your hips.
8. Extend your arms and ankles.

After the warm-up exercises, you can walk on the treadmill at a brisk pace for 10-15 minutes to warm up. Then proceed to the main complex.

Exercises to lose belly fat: crunches, leg raises, vacuum

You cannot lose weight in any one area, because the fat leaves the body more or less evenly. But you can tighten the skin and strengthen the abdominal muscles with exercises that help you lose weight on the stomach and sides. These are basic strength workouts that will help you burn a little more calories.

Abdominal fat reduction exercises are no different for men and women: the technique is the same for everyone. The bottom line is that you exercise correctly and regularly, and then, provided you are in a caloric deficit and doing enough basic activity, you will get the relief you want. When this happens - in a week, a month or six months, depends on your constitution and nutrition.

Abdominal crunches: straight, reverse, lateral

Horizontal pressing techniques:

1. Lie on your back on the mat with your knees bent.
2. Press your chin to your chest and place your palms together at the back of your head.
3. As you exhale, lift your body slightly and lift your shoulder blades off the mat.
4. Tighten your abs.
5. While inhaling, slowly lower yourself to the mat without straightening up completely.

You don't need to get too high, lift your chin off your chest and pull yourself forward with your arms. The press must be constantly tense.

Reverse crunches on the flooran exercise in which you need to raise your legs while tensing the lower abdominal muscles:

1. Lie on your back on the mat.
2. Bend your knees so your shins are parallel to the floor and bring your heels together.
3. As you exhale, lift your hips and lift your butt off the floor, placing your weight on your shoulder blades and pulling your knees toward your chest.
4. While inhaling, return to the starting position without fully straightening your legs. Always keep your stomach tight.

Straight and reverse crunches can also be done on a bench, holding the bench behind your head with your hands.

Side crunchThe lateral abs are strengthened on the abs. Doing comfortable lateral crunches on a hyperextension machine:

1. Adjust the height so that the top of the exercise mat is at the level of the pelvic bone.
2. Starting position - legs resting on the base of the simulator, body straightened, arms at chest level.
3. When you exhale, lower your body, when you inhale, return to the starting position.

Lateral crunches should be done using the obliques, not inertia.

Number of repetitions and approaches. Three abdominal rolls of 20 repetitions are sufficient for beginners, men and women. You can do the exercise at the beginning or end of strength training, in the morning, afternoon or evening.

Periodicity. At least once a week. The results of abdominal cramps depend on the structure. You can switch between forward, backward and side scrolling.

Exercises for lateral weight loss: plank, bends, swings

It is impossible to remove the sides with weight loss exercises alone. To burn stored fat, you need to maintain a calorie deficit and exercise more. Planks, leg swings and push-ups are quite energy-intensive exercises that help you get rid of excess weight, giving your body beautiful curves.

Exercises for lateral weight loss at home should include exercises for the obliques. Combined, these workout elements help you quickly remove fat deposits around your waist.

Side Plank: Strengthen all muscles

One of the basic exercises that allows you to shape the waist while working the muscles of the abs, back, legs and arms. It can be done without special equipment. The side plank has a simple technique:

1. Stand in a regular plank position, leaning on your forearms and toes.
2. Turn and shift your weight to one side of your body.
3. Pull in your stomach and straighten your body, supporting yourself on your forearms and ankles.
4. Return to the starting position - a regular plank.

For those who have progressed in side plank, sit-ups can work your arm muscles and crunch your abs.

Number of repetitions and approaches. It is enough to hold it in a static exercise for 30 seconds, gradually increasing the time. The exercise is performed in one approach.

Periodicity. You can end every workout with a side plank.

Side bends: remove the sides

Bending does not help burn fat in the problem area, but it strengthens the ligaments that support the spine. The technique of side bends:

1. Stand straight with your feet shoulder-width apart. Squeeze your shoulder blades together and keep your stomach toned.
2. Slowly lean to the side, stretch your arms across your body. You need to bend down as low as possible. Then return to the starting position.
3. Repeat the movement in the other direction.
4. You can do the exercise without anything at first, then add 2 kg dumbbells, gradually increasing the weight.

Number of repetitions and approaches. Three sets of ten technical repetitions on each side are a great addition to your workout.

Periodicity. Side bends can be done once a week.

Standing hip abduction

The hip abduction movement affects the lateral muscles, which helps to stretch the body faster. The technique of this exercise is simple, the main thing is to perform it thoughtfully and not swing your legs as fast as possible.

1. Stand straight, put your hands on your waist.
2. Stretch your legs out to the side, try to maintain an even body position.
3. Slowly return your leg to the starting position.

You can also do hip abduction on a machine or increase the load with a rubber band.

Number of repetitions and approaches. Three sets of 15-20 repetitions on each leg.

Periodicity. Alternate this exercise with others, doing hip abduction once a week.

Leg raise lying on your side

Lying hip abduction is the same as standing hip abduction, only performed on a mat.

1. Lie on your side and straighten your legs.
2. As you exhale, raise your leg.
3. While inhaling, slowly lower your legs to the starting position.

You can perform leg abduction lying down with a rubber band or dumbbells.

Number of repetitions and approaches. Three sets of 15-20 repetitions on each leg.

Periodicity. It can be done once a week, alternating with other exercises for lateral weight loss.

Effective exercises for weight loss on the legs

Legs and buttocks are a problem area for many women. Fat accumulates here quickly and easily, but it lasts a long time and is difficult to lose. But if you do exercises for your hips, you will lose weight faster and you can keep the results for a long time.

Squats - a basic exercise for losing weight on the legs

When you squat, you work all the muscles in your legs and butt. If you do this exercise correctly, in addition to losing weight, you will also get toned hips and buttocks. Let's take a look at simple squats without weights: practice will help improve technique and increase weight.

1. Stand with your feet apart as if you are about to squat. Feet are about hip width apart.
2. Straighten up, tighten your stomach, straighten your legs.
3. Lower your pelvis as you extend your knees out to the sides.
4. Tighten your butt and stand up straight.

There are several ways to make the squat technique more difficult:

• Squats with dumbbells in the gym under the supervision of a trainer.
• Squat with dumbbells in hand.
• Jump squat.
• Exercises with elastic bands on the hips.

Interesting fact: squatting is useful for men and women, but for some reason this exercise is considered purely female. It is not recommended only for people with knee problems.

Number of repetitions and approaches. Three sets of 25 reps with body weight.

Periodicity. At least every day you can squat with your own weight, but it is better to do it at least every other day so that the muscles have time to rest. Within 30 days you will see noticeable results from your hard work.

Exercises for weight loss on the arms

Exercises are very effective in losing weight in the arms and shoulders. They don't burn fat in this area, but tighten the skin and strengthen the biceps and triceps. As a result, your hands look slimmer and more beautiful.

You can do arm weight loss exercises at home without dumbbells. Push-ups can be done anywhere, anytime – even in the office while leaning on your desk.

Push-up - classic training

Proper push-ups are a useful part of regular weight loss workouts. The exercise works the triceps, abdominal muscles and pectoral muscles. The classic version of the push-up - with wide arms:

1. Take a lying position with your arms wider than shoulder-width apart.
2. Tighten your abs and glutes to keep your body as straight as possible.
3. As you inhale, lower your body while extending your elbows to the sides. Lower yourself to the floor, but don't touch it.
4. As you exhale, return to the starting position.

Number of repetitions and approaches. You probably won't be able to do many push-ups at first. 15-20 repetitions for men and 10-15 repetitions for women.

Periodicity. You should do push-ups regularly to improve your technique. Do this at least once a week if you have three workouts during this period.

Knee supports

For those who still find it difficult to do regular push-ups, try doing push-ups from your knees. Girls can do this particular type of exercise more easily. Technique:

1. Stand on your knees, place your hands on the floor at shoulder height. The exercise is performed with a wide posture.
2. Tighten your abs, back muscles and buttocks so that there is a straight line from the knees to the back of the head.
3. Bend your elbows, touch your chest to the floor, then return to the starting position.

Number of repetitions and approaches. Three sets of 10-15 repetitions.

Periodicity. At the end of each workout, you can do push-ups from your knees.

Reverse push-up

The advantage of the reverse lying push-up is to work the triceps. You can do reverse push-ups at the gym from a bench or at home from a chair. Classic technique:

1. Stand with your back to a bench or chair. Place your palms on the support so that your arms are symmetrical to your spine.
2. As you inhale, bend your arms at the shoulders and elbows simultaneously and lower your pelvis.
3. As you exhale, straighten your arms and return to the starting position.

Number of repetitions and approaches. Three sets of 15 repetitions will be enough for beginners.

Periodicity. You can include the reverse push-up in every workout.

What to pay attention to when creating a weight loss training program

• Never forget to warm up. A gentle warm-up minimizes the chance of injury and helps you prepare for exercise.
• Don't rest too long between sets. Training should be intense, but not tiring. Half a minute of rest between sets will be enough.
• Drink water while resting. During cardio exercises, it is especially important to replace the water balance.
• If you want to lose weight in one area, don't just do exercises in that area. You try to remove your belly by pumping up your stomach and sides and you quickly overtrain, get tired and give up completely. The exercise routine should be structured harmoniously, including strength, cardio and working out problem areas.
• Choose exercises that you enjoy doing. If you want to lose weight at home without a trainer, here are some tips: exercise for fun. Do not work too hard, overloading the muscles and nervous system.
• We recommend that beginners contact a trainer. A specialist helps you learn the technique of performing the exercises, prepares the training program and the menu.
• Best tip for losing weight: combine physical activity with a calorie deficit. You won't be able to lose weight just by exercising, you have to rethink your menu.