Surely every man at least once in life thought that it is time to make the picture ok. A lot of people who are unhappy with their physique and want to get rid of the fat that hangs from the side. There are quite a few ways to lose weight. Today we will talk about this, how to lose weight that don't require a lot of time and effort. In this way, weight loss home with the help of special exercises. Go!
Causes of overweight
Before to solve the problem, you need to understand the reasons for its creation. The main causes of excess weight are:
- Smoking, and alcohol.
- Low levels of physical activity.
- Violation of the metabolism.
- Often eating greasy food and pastries.
- Drinking large amounts of salt.
- Night meals.
- Overeating.
- Genetic predisposition to obesity.
Often there are a number of reasons, and they reinforce one another. For example, if a person eats a lot, but in sports, it can be overweight. People can be a little mean, but this is smoke and sometimes drink alcohol. In this case, it is also unlikely to be problems with excess weight.
Most often, people are overweight because of poor lifestyle. Basically, it is five or six days per week, sedentary work. Further, the movement of home behind the wheel of a car again sitting down. Lift to the apartment with Elevator. After a long day of work, you can take a bottle of beer and fatty snacks. Then the evening spent watching television. But, when the person between eating something looking, his attention focuses not on the food. This person eats 30% more. Of these, 30 percent are deposited in the abdomen.
More than half of the men living in big cities lead this kind of lifestyle, and so they have decent bellies. This is for weight loss, you will have to completely change your lifestyle. You will have to give up some bad habits and acquire useful.
As for women, in most cases, they get fat after childbirth and after the wedding. A lot of women, when married, cease to monitor. The reason is that it is already a regular man who loves her, so that she didn't need to watch her image. Such a policy is not correct, because it can destroy your marriage. If you are aware of it, and decided to lose weight, it is much appreciation to you! Let's do it together!
The key point in losing weight
The main thing in weight loss is the difference between the consumption and the energy consumption. Your sex here is not important. The main thing is to eat the right foods and be physically active.
So, for you to get rid of excess weight, you need to spend more energy than is consumed. Without it, your weight will not change in the smaller side. Let's look at three options:
- The weight of the person increases.
- A person's weight does not change.
- The weight of the person decreases.
In the first case, the person is constantly eating greasy food, drinking beer and lying on the couch. The energy he consumes a decent amount of and consumes very little to go to work or the grocery store. The energy that is taken, shall be deposited in the form of fat on the belly.
In the second case, the difference in the consumption and the energy consumed is approximately equal to zero. For example, a person practically engaged in physical exercise, but unhealthy food is prefer vegetables, salads and boiled meat. And to drink every day 2-3 liters of water. He consumes little energy, but spending a little. Therefore, its weight is still about the same level. The same situation, if a person eats a lot and constantly training.
In the latter case, getting rid of the excess weight. First, it uses a low-calorie food, so simply no extra energy. It is sufficient that this energy for the life of the ordinary person. Second, he performs special exercises for weight loss, that takes a lot of effort. And it turns out that the balance of received energy per day, which is the negative. Therefore, the body begins to draw energy from internal reserves, on the belly fat that person.
More to come in the theme of power, which we will not, but will consider one very important point. When losing weight you need to workout 2 hours after a meal. And when the training session ends, you must wait another 2 hours before something to eat.
If you eat directly before exercise, this will reduce its effectiveness. The quality of the exercise will worsen, and you will not be able to spend the required amount of energy.
Immediately after a workout, the body begins the period when it is necessary to urgently restore the energy spent during exercise. This period lasts for about two hours. So we have to wait this time. If you eat something within two hours after exercise, thus prevent the process of weight loss. Post-workout food is digested by the body much better. We don't need, because we lose weight.
When the body realizes that energy from the outside, rather, he begins from the internal reserves of your belly fat. After two hours, the body will stop looking for where to take this energy, because it will be from fat. This is the fat burning process. When this period has expired, you can enjoy the dinner and reward yourself for a good workout, a salad and a piece of cooked chicken.
At home exercises for weight loss
Go on, that without which the process of weight loss does not make any sense. For weight loss not necessarily perform heavy exercise from bodybuilding. Enough to do some exercises from fitness. It is important that in their implementation, it consumes large amounts of energy.
So, the most effective exercises from fitness for weight loss at home:
- Rotate the Rings — very popular and effective workout for fitness. This is more suitable for girls, as the men try to outrun the fat, muscle mass and girls more important for a flat stomach. In addition to the fact that exercise burns calories, it is working on your stomach muscles. Thus, performing the rotation of the Rings, you kill two birds with one stone. When you lose weight, you will have well developed abdominal muscles.
- A lively dance that is suitable for men and women. Remember your last trip to the night club or the disco. After several hours of dancing, sweat a lot. This is very good, because this way they get rid of excess weight. Now you have to dance more vigorously than in a disco. Turn on music that motivates you and lights start to move my hips, imagine that you are a star. Joke! To do not waste time in vain, please contact dance videos for weight loss, and repeated all that they do.
- Jumping from a sitting position and squats require quite a lot of effort. Exercises for training the feet require a powerful respiratory system. On breathing during intense exercise takes a lot of energy, so do not neglect this exercise.
- Leg lifts and torso. Around the year crunches it is a lot of myths. One such that they will not help you lose weight. This is not because they are, like all the other workouts that require energy. So remember that it is pumping the press. After all, you want to be a happy owner of the coveted cubes, when you lose weight, isn't it?
- Push-UPS have to get rid of fat on arms and chest. As a general rule, if a person has problems with excess weight, is postponed, that is everywhere like on my stomach and arms. To spend more, such as energy, perform push-ups with claps. Between sets rest no more than a minute.
- Leg swings — another popular exercise with fitness. This is more suitable for women who want to get rid of cellulite on the legs. This movement is designed more for the study of the shape of the thighs and buttocks, burns only body fat.
- Working with punching bag is a good aerobic exercise. Be sure to include it in your set of exercises for weight loss. Work with the punching bag more effective than dancing for weight loss. If you are a man, you'd better work with pears for 30-40 minutes.
- Running is the most efficient exercise for all that we have discussed today. Its benefits is not even worth talking about. If you want to lose weight, you need to run. So runs brought the desired result, you need to constantly increase their duration in time.
- Jumping rope will bring you to the same result as running. But there is more work to fat burning in the knees. This exercise is more suitable for girls. By the way, if you're too lazy to go out on a run, it is possible to replace it with jumping rope.
- Planck will load your whole body. For this task, take the emphasis lying. After this, the rest on the ground with the forearms. Keep your back straight and do not lift the buttocks. In this position, you must stand, until they fall to the ground. This workout is effective for weight loss and weight gain. For the first time, it is the strongest anabolic effect on your body. Secondly, it requires considerable energy costs.
For more tips
Should not eat food, watch TV. For the first time, you will get distracted, and eat a lot more, and this is unacceptable, if losing weight. Secondly, you will have a lot more time to study. Usually, if a person eats something looking for a meal, it takes about 15 minutes, then have to watch the film or download. Only after this, that this will be their business.
If you're bored to do at home, join a nearby fitness center. Perhaps, in addition to weight loss, you will find new friends and acquaintances.
Build up your complex of exercises for weight loss, as follows:
- Running should be every day. Works on a maximum of 2 times per week. Other days, just jog your pleasure 15-20 minutes.
- A week is enough for four fitness classes. For the upper and the lower part of the body for 2 sessions per week. For example, Monday and Thursday — jump, dance and swing press. Tuesday and Friday — hit the punching bag and running the bar.
- Training should not take more than one hour.
Drink at least 2 litres of water a day. Not the liquid, namely, pure water. It is advisable to buy water in the shop. Make it a habit to at home a few bottles of water.
Very well, if you have any sports equipment, for example, a rubber band, or a ball for fitness. If possible, find something else and create a home fitness room.
Exercises for weight loss at home very much. Therefore constantly change their training complex. In a month or two, the body can be used for recurrent load, and to achieve the desired result would be harder.
Eat less salt, because it retains body fluid. And this does not contribute to weight loss, but reduces the effectiveness of your training.
Finish
Now you know all about how to lose weight at home. Apply the recommendations from this article, you will be able to get rid of extra pounds, and with this to transform your body. And most importantly — you lose a complex about weight, you will feel confident. You can feel somehow another happy owner of a flat stomach? I wish you success.