Exercises for weight loss

Of course, every person at least once thought it was time for his figure to be regulated. Many people are dissatisfied with their figure and want to get rid of puffiness from hanging sides. There are many ways to lose weight. Today we will talk about losing weight, which does not take much time or effort. This method loses weight at home using special exercises. Let's go!

Causes of excess weight

Before solving a certain problem, you have to deal with the causes of its origin.  The main causes of excess weight are:

1. Smoking and alcohol.
2. Low level of your physical activity.
3. Disruption of metabolism.
4. Frequent use of fatty foods and confectionery.
5. Use large amounts of salt.
6. Night meal.
7. Overeating.
8. Genetic predisposition to completeness.

Most often there are several reasons and they strengthen each other. For example, if a person eats a lot but at the same time playing sports, he or she cannot have problems with excess weight. People can eat a little, but at the same time smoke, 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 wrong lifestyle. Basically, it is five, or even six days a week for sitting. Next, moving to the house by car, sitting again. Climbing a flat at an elevator. After a hard day, you can take a bottle of beer and fat snacks. Then, the evening spent on the TV in the evening. But when a person looks at something while eating, his attention is not focused on food. Because of this, people eat 30 percent more. This is 30 percent that is deposited on the stomach.

More than half of men living in big cities conduct such a way of life and therefore have a belly. That is, for weight loss, you need to change your lifestyle. It will be necessary to abandon some bad habits and buy useful.

As for women, in most cases they get fat after childbirth, as well as after marriage. Many women when they get married, they stop themselves. This is explained by the fact that he already has a permanent person he loves, so he does not need to perform his figure. Such a policy is not right because it can destroy your marriage. If you know about it and decide to lose weight, it is a great respect for you! Let's do it together!

The main moment of losing weight

The main issue of weight loss is the difference between consumed and consumed energy. Your sex here doesn't matter. The key is to use the right products and physically active. So in order to get rid of extra weight, you need to spend more energy than you use. Without it, your weight will not change in a smaller way. Let's take a look at three options for events' development:

1. Human weight increases.
2. Human weight does not change.
3. Human weight decreases.

In the first case, a person constantly eats fatty foods, drinks beer and lies on the sofa. He consumes a decent amount and consumes very little energy - to go to work or to a grocery store. The energy he does not spend is deposited on the abdomen as fat.

In the second case, the difference of energy consumed and consumed is approximately zero. For example, a person practically does not engage in physical exercises, but he prefers vegetable salads and cooked meat with fast meals. And also drink 2-3 liters of water every day. He spends a little energy but also consumes it. Thus, its weight is always about the same level. The same situation if a person eats a lot and is constantly trained.

In the latter case, a person relieves excess weight. First, it uses low -calorie products, so it just doesn't have the extra energy. This energy is enough for him for the life of an ordinary person. Secondly, he performs special weight loss exercises that make it a lot of effort. And it turns out that the energy balance of the day is negative.  Consequently, the body begins to draw energy from internal reserves, in particular, the fat on the belly of that person.

We do not consider the topic of food in more detail, but we will consider one very important point. When losing weight, it is necessary to prepare 2 hours after eating. And when the training is over, you have to wait another 2 hours before it is before eating.

If you have food before starting 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.

Upon completion of the training, the body begins to be such a period when it is to be immediately restored by the energy spent during the training. This period lasts about two hours. Therefore, we should expect this time. If you eat something for two hours after exercise, this will prevent the weight loss process.  After the workout is completed, the body will absorb much better. We don't need it because we lose weight.

When the body learns that the energy does not come out of the outside, it starts from its internal reserves - from your fat to your abdomen. Two hours later, the body stops seeing where to take this energy as it will remove it from fat. This is how the fat burning process happens. When this period has passed, you can enjoy dinner and reward yourself for a good exercise with vegetable salad and cooked chicken slices.

Homework for weight loss

We move on to what the process of losing weight is useless. For weight loss, it is not necessary to perform heavy bodybuilding exercises. It is enough to make a fitness exercise. The main thing is that when they are executed, a large amount of energy is spent.

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

1. The hoop rotation is a very popular and effective fitness exercise. This is more suitable for girls because men try to overcome fat in the muscle mass, and flat stomachs are more important for girls. In addition to burning calories, it produces abdominal muscles. Thus, performing the hoop rotation, you kill two birds with one stone. When losing weight, the abdominal muscles work well.
2. Vigorous dance is suitable for both women and women. Remember your last trip to a nightclub or disco. After a few hours of dance, you are sweating. This is very good because this is how you get rid of extra weight. Now you have to dance more vigorously than the disc. Turn on the music that motivate and illuminates, start moving the hips, imagine you are a star. Joke! In order not to waste time, turn on the video for losing weight and repeat everything they do there.
3. Half a squat and squat position requires a lot of effort. Stepping exercises require a strong respiratory system. During intense exercise, a lot of energy goes to breathing, so don't neglect this exercise.
4. Feet and torso. There is a lot of myth around the exercises in the press. One of those who do not help you lose weight. This is not the case because they, like any other exercises, need energy. Therefore, do not forget about the press pump. After all, you want to be a happy owner of cherished cubes when you lose weight, right?
5. Push and chest fat need to be pushed. Usually, if a person has problems with overweight, then slander it everywhere, both on the abdomen and on the hands. Spend as much energy as possible, carry a push with cotton. Rest between the approaches for no more than minutes.
6. Two legs are another popular fitness exercise. This is more suitable for women who want to get rid of cellulite. This movement is more intended to study the shape of the hips and buttocks, only subcutaneous fat burning.
7. Boxing pear work is a good aerobic load. Make sure you include it in the exercise set for weight loss. Boxing pears are more effective than weight loss. If you are a man, then you will work better with the pear for 30-40 minutes.
8. Running is the most effective exercise for everything we are talking about today. Not even worth talking about its benefits. If you want to lose weight, you really have to let go. In order for jogging to achieve the desired result, it is necessary to constantly increase their duration in a timely manner.
9. Skakakki jumps will bring you the same result as running. However, more labor is about burning fat on the knees. This exercise is more suitable for girls. By the way, if you are too lazy to leave the running home, you can replace it with a rope jumping.
10. The bar loads your whole body. To perform these exercises, focus on lying. After that, go to the floor with your forearms. Keep your back directly and don't raise your buttocks. In this position, you have to stand until it falls to the floor. This exercise is effective for weight loss and mass gain. First, it has a strong anabolic effect on your body. Secondly, it requires significant energy costs.

Extra tips

It's not worth eating food, watch TV. First of all, you are offended and eat a lot more, and it is unacceptable when losing weight. Secondly, you will have much more time for lessons. Usually, if a person eats and looks something, he or she takes 15 minutes to eat, and then he or she continues to check the film or transfer. Only then does he go to his work. If you are getting home at home, sign up for the nearest fitness center. Perhaps besides losing weight, you will find new acquaintances and friends.

Build a complex of weight loss classes as follows:

1. Running should be daily. Run 2 times a week. For the rest of the day, just run 15-20 minutes for your pleasure.
2. A week is enough for four fitness class. For the upper and lower parts of the body, 2 classes per week. For example, Monday and Thursday - we finish squats, jump, dance and download the press. Tuesday and Friday - hit the pear and carry the bar.
3. The training should continue for no more than an hour.

Drink at least 2 liters of water per day. No liquids, in particular pure water. It is advisable to buy water in the store. Make a habit of keeping a few five liter bottles of water at home. Very good if you have any sports shells, such as a rubber tournament, or fitness balls.  If possible, find something else and create a fitness corner at home. There are plenty of exercises to lose weight at home. Therefore, constantly replace your study complex. After a month or two months, the body can get used to monotonous loads and achieve the desired result more difficult. Eat less salt for food as it delays the fluid in the body. And it does not help lose weight, but reduces the efficiency of your classes.

Conclusion

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