Exercises for weight loss

Surely every person has been in his life at least once in his life that it was time to put her figure in order. Many people are dissatisfied with their figures and want to get rid of the hopes of hanging sides. There are quite a few ways to lose weight. Today we will discuss the way a weight loss that does not require much time and effort. This method loses weight at home using special exercises. Let's go!

Causes of excess weight

You must deal with the causes of its appearance before solving some problems.  The main causes of excess weight are:

1. Smoking and alcohol.
2. Low level of your physical activity.
3. Breach of metabolism.
4. Frequent use of fatty foods and pastries.
5. The use of a large amount of salt.
6. Night meal.
7. Overeating.
8. Genetic predisposition for completeness.

There are usually several reasons, and they are strengthening. For example, if a person eats a lot, but at the same time play sports, he cannot have problems with excess weight. A person can eat a little but at the same time smoking, and sometimes drink alcohol. In this case, they are unlikely to have problems with excess weight.

The most common people have additional pounds due to the wrong way of life. It is basically five, or even six days a week of sitting work. Then he moves to the house driving a car, sitting again. Set up to the apartment on the elevator. After a hard day of working day, you can take a bottle for snacks and fats. Further, the evening spent on TV. But when a person looks at something during meals, his attention is not focused on food. That is why the person eats 30 percent more. That is 30 percent deposited on the stomach.

More than half of men living in large cities lead only such a way of life and therefore have a decent belly. It is, for weight loss, you need to completely change your lifestyle. It will be necessary to leave some bad habits and buy useful.

As for women, in most cases they are getting weighted after childbirth, as well as after marriage. Many women, when they get married, stop following themselves. This explains the fact that there is already a permanent man who loves her, so he should not follow her figure. Such a policy is not correct, because it can ruin your marriage. If you are aware of that, and you decided to lose weight, great respect for you! Let's do it together!

A key moment in weight loss

The main thing in weight loss is the difference between consumed and energy consumed. Your gender is not important here. The main thing is to use the right products and be physically active. So, to get rid of excess weight, you need to spend more energy than you use. Without that, your weight will not change in a smaller way. Let's look at three options for developing events:

1. Human weight increases.
2. The person's weight does not change.
3. Human weight decreases.

In the first case, a person constantly eats greasy food, drink beer and lies on the couch. Spend a decent quantity and consumes very little energy - to go to work or in groceries. Energy that he does not spend is deposited in the form of fat on his stomach.

In the second case, the difference in consumed and consumable energy is approximately equal to zero. For example, a person is practically not practiced by physical exercises, but prefers vegetable salads and cooked meat with a quick diet. And also drinks 2-3 liters of water every day. He spends a little energy, but it consumes a little. Therefore, its weight is always at the same level. Same situation, if a person eats a lot and is constantly trained.

In the latter case, a person releases from excess weight. First, uses low calorir products so that there is simply no unnecessary energy. This energy is enough for him to live an ordinary person. Second, he performs special weight loss exercises that take him a lot of effort. And he has shown that the balance of accepted energy is negative.  Accordingly, the body begins to draw energy from internal reserves, namely, from fat on the stomach of this person.

We will not climb in more detail on the topic of food, but we will take into account one very important point. When losing weight, it is necessary to train 2 hours after eating. And when training is over, you have to wait 2 hours before you eat something.

If you have a bite before training, it will reduce its efficiency. The quality of exercises will worsen and you will not be able to implement the required amount of energy.

Immediately after the training, the body begins such a period when it should be urgently returned to energy consumed during the training. This period lasts about two hours. So we have to wait this time. If you eat something within two hours after the training, this will interfere with the weight loss process.  After training, food absorbs the body much better. We don't need this, because we lose weight.

When the body understands that energy will not come from outside, it begins to take it from the internal reserves - from your fat on your stomach. After two hours, the body will stop asking where this energy should be taken, because it will take it out of fat. This is how the process of burning fat occurs. When this period passed, you can enjoy evening and reward for good training with vegetables and a piece of cooked chicken.

Home exercises for weight loss

We go to which weight loss process will not have any sense. For weight loss, it is not necessary to perform difficult exercises for bodybuilding. Just do some fitness exercises. The main thing is that when it is executed, a large amount of energy is consumed.

So, the most efficient fitness exercise for weight loss at home:

1. Rotation of the hoop is a very popular and efficient fitness exercise. It is more convenient for girls, because men try to cross the fat in muscle mass, and the flat stomach is more important for girls. In addition to the fact that this exercise burns calories, it does your belly muscles. So, performing the rotation of the hoop, you kill two birds with one stone. When you lose weight, your abdominal muscles will be well-developed.
2. Energy dance is suitable for men and women. Remember your last journey into a nightclub or disco. After a few hours of dance, you sweat strongly. This is very good, because this is so solved by excess weight. Now you have to dance more energetic than on the disco. Turn on the music that motivates you and bright, start moving your hips, imagine that you are a star. The joke! Don't lose time, turn on the video with a dance to lose weight and repeat everything they do there.
3. Jumping from the position of half squat and squat requires a lot of effort. Deviation exercises require a powerful disk system. Many energy goes on breathing during intense training, so don't ignore the performance of this exercise.
4. Lifting legs and torso. There are quite a few myths around the exercises in the press. One of those who won't help you lose weight. This is not the case, because they, like any other exercise, require energy. So don't forget about printing printing. After all, you want to be a happy owner of the nursed cubes, when you lose weight, right?
5. Push-tips need to get rid of fats on your hands and chest. As a rule, if a person has problems with surplus weight, then it was darkened everywhere, both on the stomach and on their hands. To spend more energy as possible, perform push-up bom with cotton. Rest between access no more than a minute.
6. Two legs are another popular fitness exercise. It is more convenient for women who want to get rid of cellulite on their feet. This movement is intended for more to study the forms of hips and buttocks, only subcutaneous fat burned.
7. Working with boxing pears is a good aerobic load. Be sure to include it in your set of weight loss exercises. The work with the boxing pears is more efficient than losing weight. If you are a man then you better work with a crown 30-40 minutes.
8. Running is the most effective exercise of everything we talk about today. It is not even worth talking about his benefits. If you want to lose weight, you definitely need to run. In order for the run to bring the desired result, it is necessary to constantly increase your duration in time.
9. Skakakki jumps will bring you the same result as starting. However, there are more work aimed at burning fat in the knees. This exercise is more suitable for girls. By the way, if you are too lazy to leave the run home, you can replace it by jumping with a rope.
10. The bar will load your whole body. To perform this exercise, take accent lying down. Then go to the floor with the forearm. Keep your back straight and don't pick up your buttocks. In this position, you need to stand until you fall on the floor. This exercise is effective for weight loss and mass gains. First, it has a strong anabolic effect on your body. Second, it requires significant energy costs.

Additional tips

Not worth eating food, watch TV. First, distract each other and eat much more, and this is unacceptable with weight loss. Second, you will have a lot more time to class. Usually, if a person eats and something looks, it takes about 15 minutes with a meal, then continues to review the film or transmission. Only after that he goes for his business. If you're bored to study at home, sign up for the nearest fitness center. You may find new acquaintances and friends in addition to losing weight.

Build your class of weight loss complex as follows:

1. Running should be everyday. Run a maximum of 2 times a week. On the rest of the day, just run 15-20 minutes for your satisfaction.
2. There are a lot of four fitness classes per week. For upper and lower body parts, 2 classes per week. For example, Monday and Thursday - we do squats, jumping, dancing, and take the press. Tuesday and Friday - hit the pear and perform at least.
3. Training should last more than an hour.

Drink at least 2 liters of water a day. Not liquids, namely clean water. It is advisable to buy water in the store. Do your habit of storing at home a few five gallons of water. It is very good if you have any sports shells, for example, a rubber tournament or fitness balls.  If possible, find something else and create a fitness corner at home. There are a lot of weight loss exercises at home. Therefore, keep changing your training complex. After a month or two, the organism can be used to the monotonous load and will be harder to achieve the desired result. Eat less salt for food because delays liquid in the body. And that does not contribute to losing weight, but reduces the efficiency of your classes.

Conclusion

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