Avoiding a low-calorie diet and simple carbs can help you lose extra pounds, but you are not responsible for your body quality. An effective workout, which consists of weight loss gymnastics, helps prevent skin tightening, speeds up weight loss, makes the figure beautiful and slim the waist. What should they be like and can it be done at home? How often should these sessions be held?
What exercises should you do to lose weight
Not all physical activity can help you burn fat. Any activity causes energy and calorie expenditure, so an athlete may experience a slight weight loss, but can only lose weight seriously if a number of conditions are met:
- The backbone of your workout should be aerobic exercise, so you should register for a fitness or interval workout and start running.
- For local weight loss in problem areas (abdomen, buttocks, etc. ), classes should be selected separately, supplemented by a main fat burning program.
- Only start exercising if you have lost most of your body fat.
Fast weight loss
Active body correction and weight loss are not promoted by intense sports workouts, but by classic fitness, which should last for about an hour. The exact duration of the workout depends on your physique: endomorphs can be exercised for up to 2 hours without long breaks, and mesomorphs should be limited to 40 minutes.
What activities should be selected for fast weight loss according to the type of load does not matter: the heart rate is much more important, which should always be 60-65% of the maximum. This is the only way to achieve the fat-burning effect of your workout.
Home
If you’re planning to fight overweight or problem areas without going to sports clubs, you’ll find a home weight loss course featured in video tutorials - this is the most effective option. The text description does not give a complete picture of what you need to do.
You may need to run the kit:
- fitball;
- weights between 1, 5 and 5 kg;
- foot weights;
- carpet;
- hoop.
At home, experts recommend making everyday morning exercises a habit that focuses not on losing weight fast, but on speeding up metabolic processes and improving muscle condition. If your work schedule allows, you can set up a short morning run or do three workouts a week at home. The focus will be on aerobic exercise.
Effective Home Weight Loss Exercises
Whatever load you take, keep in mind that you must wait at least a month to get good results. In particular, this does not apply to the overall weight loss, but to the volume correction of the specific zones targeted by the exercises you have selected. Keep in mind that the load should be a system in which there is no rest: the complex should be performed for 40 minutes, without a break, if weight loss is the goal, not muscle strengthening.
Warming up
Jumping is a basic sport used in all sports to warm up. It also puts a strain on your leg muscles, and here it’s important to be careful: no matter what type of jump you practice, you need to lower your entire leg. If you only gain weight on your toes, you will start pumping calves and your legs will not lose weight either.
You can only perform jumps and associated exercises for 15 minutes to warm up, and it is recommended that you complete the warm-up with a five-minute run in place or round. If you are aiming for active weight loss, you can jump for half an hour.
For abdomen and legs
Forget the classic pumping of your abdominal muscles if you’re aiming to remove belly fat and aren’t planning on getting cubes of relief. Women’s exercises for weight loss in this zone are elements of rhythmic (not sporty! ) Gymnastics where the abdominal muscles are involved.
The following will be especially effective:
- boat;
- corner;
- raising legs from a predisposed position;
- scissors.
For weight loss, you can use the exercises in classical choreography: squatting in positions 1 and 2, swinging forward and sideways from 3 positions. The only point is that ballet practice is slow to do these exercises and you play sports fast, as it is not the development of muscle strength that is important to you, but the load.
Swings can be performed with weights: ankle weight or elastic band, from the following positions:
- supported on a chair or wall;
- lying on its side (lift);
- can combine swings with lungs.
for thighs and buttocks
Squatting will also be effective if you focus on losing your upper legs and inflating your buttocks. Here, however, it is worth taking a closer look at the classics, not the ballet possibilities: the legs are parallel, the back leans forward during the squat, the pool goes back. You can perform such squats with dumbbells in your hand. The forward or lateral lungs can be used as a sportsmanship to slim down the hips, but this can be dangerous for knee problems. The number of repetitions per series should be such that a burning sensation is felt in the thigh / buttocks area.
On hand
The most effective exercise to help draw the outlines of the arms is the traditional push-ups, which are known for school physical education classes. They will help your chest muscles, so it’s not just a masculine element - women can’t do without supine support either.
Perform 20-25 reps per series, alternating grip width and speed. If the push-up is difficult to do from the floor due to weak muscles, you can start from the wall. For those who find it too easy to perform push-ups in the basic configuration, you can lift the weight on your back - this increases the load on the arms.
for the whole body
Fitball exercises help strengthen your core muscles: they force you to gather your center, strain your abdominal muscles, try to keep your balance.
There are a number of easy-to-use, full-body exercises that are suitable for beginners:
- Sit on the ball, lift your legs, hold them out in front of you for a minute.
- Lying on your stomach on the fitball, tear your legs and arms off the floor, trying to keep your balance for a minute.
- Lying with your back to the floor, take the fitball in your hand with a quick motion, tear your body off the floor, and lift your legs. Give them the ball, take the original pose again. Repeat 30-40 times.
Set of exercises
Whatever goal you pursue — slender legs, thin waist, perfectly flat stomach, or inflated buttocks — you have to strain your entire body, but the set of sports exercises is chosen with the eyes of the desired end result. An ideal integrated approach to home body shaping includes warming up in the morning, stretching in the evening and a daytime main workout that has different content for men and women.
Morning exercises
After waking up, you shouldn’t do intense workouts yourself, even focusing on active weight loss: it’s better to limit yourself to just one warm-up that warms up your muscles and prepares you for the work day. We recommend that you do a weight loss exercise in the morning before losing weight to start burning calories before you have time to "eat" new ones.
The base complex might look like this:
- The body leans sideways and back and forth.
- Rotation of the arms in the shoulder joint.
- Jump (multiple, 10 minutes in total).
- Squat (3 minutes).
Evening practice
Activity should be reduced before going to bed, otherwise a strong seizure of adrenaline can cause insomnia. However, if weight loss is your goal, you can do more weight loss exercises. Not at night, but prepare them a few hours after dinner.
Currently, static loading is preferable: stretching works well and can be strengthened:
- Board (2 minutes at beginner level, 5 minutes with good preparation).
- Corner next to the wall (sit down like a chair with your back to the wall and count to 100)
for women
If you analyze the physical practices of weight loss at home by gender, you should focus on the problem areas inherent in that gender. In women, deposits are observed primarily on the abdomen and thighs: in areas where the creation of hormonal "pillows" is predetermined by nature. The loads must necessarily affect these areas, i. e. it cannot be done without squats and planks. However, it is advisable for women to train with weights if they need active weight loss.
For men
The hormonal background of the strong half of humanity is that if they want to lose weight, they have to work on simulators, but they don’t use weights to keep them from building muscle mass. Sports exercises that can be used for weight loss can be applied from a basic workout - this is a simple and effective option, but at home, in the absence of simulators, you need to resort to dumbbells up to 5 kg. Emphasis should be placed on strain on the chest muscles.
Schedule Exercises
According to experts, the effectiveness of a fat burning workout only appears for three or more workouts a week. Exercise for weight loss should be performed as part of cardio for 40-60 minutes, while strength loads are considered separately.
An example graph looks like this:
- Jump (10 minutes).
- Manual training (10 minutes).
- Jump (5 minutes).
- Leg and abdominal muscle training (10 minutes).
- Jump (5 minutes).
- General load exercises (10 minutes).
- Stretch (10 minutes).