Exercise for weight loss

The lack of excess weight — the key to vitality, well-being and good health. Slim figure gives confidence and increases self-esteem. To reduce weight at home without exercise equipment — should perform exercises for weight loss.

There are different sets of exercises for weight loss at home:

• women;
• men;
• children;
• suffering from obesity;
• wishing to perform drying of the body.

Exercises for slimming should choose according to your wishes, possibilities, age, weight and height, as well as individual characteristics.

On the Internet there are many articles with exercises in order to lose weight in a week, however, it is important to remember that the key to successful weight loss forever — smooth. Best exercise for weight loss aimed at gradual lifestyle change, not instant results.

In addition to the classical training in the fitness gym or at home equipment, there are also exercises for weight loss:

• yoga;
• Pilates;
• stretching.

In the classroom in these areas the emphasis is on stretching muscles and comprehensive the relaxation of the body, which reduces body fat. Exercises for weight loss easily carried out at home as it does not require equipment and machinery. The effect of weight loss is achieved through systematic training and relaxation of muscles. To achieve results, combine any physical activity restrictions in the diet.

A universal rule of weight reduction:

Slender body is spending more calories than consumption. Any exercise for weight loss at home will be effective if you accompany them with proper nutrition and regime.

When and where better to start

The process of weight loss should be aimed, first and foremost, for recreation. To understand that being overweight negatively affects your health and want to go on a diet, to lose weight, it is possible according to the following criteria:

• you feel exhausted, constantly not getting enough sleep and not control your appetite;
• you are fixated on food, eat a lot of low-quality food and supplements;
• you have high blood pressure or signs of diabetes;
• due to weight gain you feel pain in the body;
• you become difficult to maintain usual activity and exercise;
• when performing any exercises you have shortness of breath, sweating and palpitations.

There is a mathematical approach to determining excess weight:

BMI's (body mass index) = weight (kg) : height (meters) x height (meters)

Recognized as normal index to a value of 25. If the indicator above, this evidence needs weight, as in this case, the weight begins to negatively affect health. Index over 30 indicates the initial stage of obesity. Fitness for weight loss — a great way to get in shape and to build health. There are many variations of classes, for a start, you can choose the exercise according to individual preferences. You should calculate the amount of calories consumed according to the parameters and stick to this figure in preparing a meal plan. The main points that should pay attention to the loss the amount of fat in the body was safe:

• need to lose not more than 1kg a week, which is optimal for maintaining muscle mass;
• it is impossible to sharply reduce the fats: their content in your diet should be about 20%;
• the food must be balanced and it must contain vitamins, minerals and dietary supplements.

Effective breathing exercises for weight loss

The breath plays a key role in the functioning of the body. It is able not only to provide its vital functions, but to regulate internal processes. One of the most effective exercises for weight loss is considered to be the breathing exercises. It has a lot of advantages:

• oxygen helps to quickly absorb nutrients in the stomach;
• breathing exercises contribute to the breakdown of harmful substances;
• will help reduce the stress hormone in the body;
• exercises on breathing for weight loss you can perform at home;
• a positive effect on the female organs;
• if performed correctly, you will find a super effect.

The basic principle of each method is to use abdominal breathing inhale and exhale, inflating the stomach. Combining the various techniques presented in the methodology, you bring great benefit to your body. The classes do not exceed 20 minutes. With the complex as much time on a daily basis, not forgetting the warm-up, you will achieve the desired effect quickly and easily.

Driven buttocks in tonus

Any physical activity, depending on intensity of the loads, contributes to the reduction of body fat on all parts of the body evenly. However, there are exercises aimed at the development of particular areas. These include the complex for toned thighs and buttocks.

There are five basic exercises for weight loss, which are suitable for beginners:

1. Standing on all fours, in turn, raise each leg up, bent at the knee, before the emergence of tension in the buttocks. Keep your back straight and arms perpendicular to the torso. Distribute the load on four legs evenly. Perform 3-4 sets of 15 times on each leg.
2. Squat technique “plie”. It differs from the usual fact that the squat should be performed, widely spreading legs. This allows you to work the inner thigh. Do 3 sets of 15 times.
3. Jumping rope. This is a game from my childhood is in the top effective exercises for buttocks at home. Should jump, landing on your toes. Thus worked out calves and optimum load. Duration — a few repetitions of 5 minutes.
4. Using a low bench or any exposed surface, stand on it and go at a rapid pace. Exercise should be about 5 minutes continuously for several approaches. Try to keep the housing fixed.
5. Become exactly as before regular squats. Remaining on the supporting leg, bring the other one back criss-cross and perform a squat. This exercise allows you to shift the load on the supporting leg and efficiently work the muscles of the buttocks and thighs. Do 3-4 sets of 15 times on each leg.

For a successful outcome is to work out a training regime in which you can easily lose weight at home. It is optimal to do 4-5 times a week, giving your body periods of rest and recovery. Calculate the days when you train, and write the generated schedule, adhering to the lesson plan. So you make the training most effective.

Make slender legs

In exercise for weight loss for each day fits the complex foot. It is simple but effective, so is suitable for both beginners and thorough sports fans:

1. Standing straight, do leg swings in different from the body side. For convenience, you can take the prop at the front. Perform slowly to work the muscles efficiently. Make 3-4 repeat 15 times.
2. Squats can actively influence not only on the buttocks but also the thighs. Perform 3 sets of 15-20 times. Try to squat gently so as not to damage the knees.
3. Running in place will help to reduce the body weight without any extra effort. The most effective interval running — about 4 minutes at a normal pace alternate with 60 seconds of running at maximum pace.

Try to include exercises that help to lose weight, running in the warm season you can train outdoors. Cardio are considered the best in matters of shedding weight. The exercises help not only lose weight, but to strengthen and improve the body as a whole. Try to include in the course the techniques that you like, and engage in fun — then the weight loss will become for you a pleasant bonus.

Create flat tummy

If you are concerned about the extra weight in the abdominal area, you will help simple exercises for weight loss. Their complex included a set of simple techniques to reduce fat around the stomach area and the sides:

1. Press the swing. You need to go to a position on the back. Put your hands behind your head and gradually lift your upper torso off the floor. Proper technique involves the tension due to the abdominal muscles. Do 4-5 sets of 10-15 times.
2. Plank is an effective exercise for the stomach and sides. Lying on your back, raise up on elbows or hands, severing the upper body from the floor. After that, raise up on your toes. Your body has to balance on four points: two hands and two feet. Make the effort to stand statically for as long as possible. The optimum time of 5 minutes.
3. One of the main occupations for slim waist and flat stomach is "vacuum". Should be straight, inhale as deeply as possible and exhale hard to hold my stomach in itself. Using the "vacuum" you can see the first results of weight loss for the week. It should run on an empty stomach, reducing muscle for 5 minutes or more.
4. Lateral press. It is a physical exercise differs from the classic version because the original position — lying on your side, not on the back. The side press allows you to pump obliques, shape your waist and burn fat in this area. Do 5 sets of 10 times on each side.
5. Take supine position. Pull the legs forward, hands behind the head. With an exhalation lift the legs up as it "repels" them lower pressure. Exercise affects the most problematic part of the abdomen, in which sediments accumulate in the first place. Do 5 sets of 10 times.

For quick weight loss at home, especially when we are talking about the abdomen, it is important to maintain the results of a variety of food. Reducing the volume of the stomach, you can easily get in shape with exercise.

Strengthen the back and make it graceful

Many young athletes looking for a training program for weight loss that uses all muscle groups, forgetting about the back. The spine is an extremely important organ which supports all body systems and provides it a go. Often the root cause of excess weight gain is a disturbance in the musculoskeletal system. A selection of exercises for the back will help prevent pain in it, and comprehensively strengthen the body:

1. You should lie down on your back with straight arms along the body. Exhaling, lift your pelvis off the floor, bending at the back. Proper training involves a pause for 1-2 seconds at the top point. Inhaling — move to its original position. Repeats 20-30 times.
2. In the sitting position on the Mat, raise your hands upwards, creating tension. Squeezing the muscles of the buttocks, move them around the Mat forward and backward for 5 minutes intermittently.
3. Standing, lift one straight leg and place it on the protruding surface. The second foot is flat on the floor. Exhaling, bend forward body to the leg, stretching the muscles. Do 5 sets of 10 times.
4. Sitting on the floor and keeping your back straight, take a deep breath. With the exhale, slowly reach hands to toes, not forgetting the back position. Do 10-20 times.
5. Lying on your back, pull straight arms along the body. Exhaling, lift the lower part of the body, leaving the blades on the floor. Lower the straight legs behind the head as possible. Perform 2-3 sets of 15 repetitions.

There are lots of varieties of exercises for the spine. To strengthen your back can not only set of exercises for weight loss at home, and all sorts of sports and Hobbies (swimming).

Tightens hands

Athletes, exercises for beginners, often forget about the hands, paying attention to the more critical, in their opinion, zones. However, hands always in sight, and their appearance can say a lot about it, so you should include them pumping in the fitness exercises:

1. You will need weights — water bottles, or any other weight. Become straight, lean forward. Exhale attract the hands with the weights along the hip. Repeat 3 sets of 15-20 times.
2. Using the same equipment vibrates. Raise hands in different directions, inhaling and exhaling slowly attract them to each other, feeling the tension. Do 4 sets of 15 times.
3. Pushups are among the most effective exercises to pump hands. Initial position — the same as in the strap, only hand position a little wider. Slowly bend your elbows and lower the body, inhaling come back to original position. Need to do 3 sets of 10 times.

For dropping weight is not necessary to exercise in the fitness club. Today there are many alternatives to the gym — starting from online workouts for weight loss and ending with training at home for women and men. If you want to achieve results in any financial and resource capabilities.

How to speed up results with proper nutrition

For the qualitative reduction of body weight training alone may not be enough. It is recommended to make adjustments to your diet, replacing poor-quality and harmful products useful alternatives. But don't overdo it — under heavy load the body is under stress and stores fat.

Observe the calorie deficit

There's a Golden rule of losing weight — the body burns body fat when spending more calories than it consumes.

When counting calories you must consider the rule Mifflin-San Geora:

Basic metabolic rate = (9.99 * weight in kg) + (6.25 * height in cm) – (4.92 * age in years) – 161.

The resulting figure must be multiplied by a physical activity factor (1.2 to 2.0), a sober assessment of its level, and then subtract from the result of 20%. The result will mean the required daily norm of calories for you. Try to follow the figure without fanaticism.

Junk food causes salt deposits in the body and also contributes to the appearance of acne, disorders of intestines and excess weight. For quality reduce body weight, you should concentrate on gradual results. When compliance with diet and regular exercise the weight loss will come immediately. But for fixing of results it is necessary to introduce the sport to their list of Hobbies and enjoy new way of life.