Surely every man at least once in your life, think that it is time to bring the figure in order. Many people are satisfied with their figure and want to get rid of fat that hang on the walls. There are many ways of losing weight. Today we are going to talk about the way to lose weight that don't require a great amount of time and effort. In this way, the weight loss at home with the help of special exercises. Go!
Causes of excess weight
Before solve the problem, you need to understand the reasons of their occurrence. The main causes of excess weight are:
- Tobacco and alcohol use.
- The low level of your physical activity.
- Violation of the metabolism.
- Frequent consumption of fatty foods and pastries.
- Drinking large amounts of salt.
- The evening meals.
- Overeating.
- The genetic predisposition to obesity.
There are often several reasons, and reinforce each other. For example, if a person eats a lot, but in sports, it may be the excess weight. The people can be a little mean, but it is smoke and sometimes drink alcohol. In this case, it is also unlikely to be problems with the excess weight.
More often, people are overweight because of the bad life. Basically, it is five or six days a week of work sedentary. In addition, the movement of the house behind the wheel of a new car sitting. Lift to the apartment with Lift. After a hard day of work, you can take a bottle of beer and fatty snacks. Then, the night, dedicated to watch the television. But when a person for eating something in the research, their focus is not on the food. This person eats 30 percent more. These 30 percent are deposited in the abdomen.
More than half of men living in big cities to bring this kind of life, and, therefore, have decent belly. That is to say, 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 the women, in the majority of cases, they get fat after childbirth and after the marriage. Many women, when married, left for a monitor. The reason is that she already has a regular man who loves her, so you don't need to see your figure. Such a policy is not correct, because it can ruin your marriage. If you are aware of, and decide to lose weight, a great deal of respect for you! Let's do it together!
The key point in weight loss
The most important thing in the weight loss is the difference between consumption and energy expenditure. The gender here is irrelevant. The most important thing is to eat the right foods and be physically active.
So, to get rid of excess weight, it is necessary to invest more energy than they consume. Without it, your weight will not change on the side smaller. 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 fatty foods, drinking beer and lying on the sofa. The energy consumed by a decent amount, and it happens very shortly to go to work or to the grocery store. The energy that he does not consume, is deposited in the form of fat in your stomach.
In the second case the difference of the consumed and the energy expended is approximately equal to zero. For example, a person practically engaged in the physical exercise, but unhealthy food, he prefers vegetables, salads and meat boiled. And drink every day 2-3 liters of water. Happens little energy, but it consumes little. Therefore, its weight is always approximately the same level. The same situation, if the person who eats a lot and is constantly training.
In the latter case, it manages to get rid of the excess weight. First, it uses low-calorie foods, therefore, is, simply, there is no extra energy. There is enough of 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 the received energy for the day is negative. In consequence, the body begins to draw internal energy reserves, that is to say, the belly fat of that person.
More into the matter of power, we are not, but are considered a very important point. When the loss of weight that you need to exercise 2 hours after a meal. And when the training session ends, you have to wait another 2 hours before eating something.
If you eat directly before exercise, it will reduce its effectiveness. Quality exercise can worsen, and you will not be able to spend the necessary amount of energy.
Immediately after the training, the body begins a period in which we need to urgently restore the energy used during the exercise. This period lasts approximately two hours. Therefore, we have to wait this time. If you eat something within two hours after a workout, this will prevent the process of weight loss. After a workout food is digested by the body much better. Don't need that, because we lose weight.
When the body realizes that the energy from the outside, begins to take it from the internal reserves of your belly fat. After two hours, the body stop looking for where to take this energy, because he will be in charge of fat. This is the fat burning process. When this period has passed, you can enjoy a dinner and reward yourself for a good workout vegetable salad and a piece of chicken boiled.
Home exercises for weight loss
Go to that without which the process of loss of weight will not make any sense. For weight loss not have to do intense exercise in bodybuilding. Enough to do some of the exercises of fitness. It is important to highlight, in its application, has dedicated a great amount of energy.
Therefore, the most effective exercises fitness for weight loss at home:
- The rotation of the Basket, a very popular and effective exercise of fitness. Is more suitable for girls, as the men try to overtake fat in the muscle mass and girls more important of a belly. In addition to the fact that exercise burns calories, it is working in the muscles of the stomach. Therefore, the completion of the rotation of the Basket, which will kill two birds with one stone. When you lose weight, you will have well developed abdominal muscles.
- Vigorous dance suitable for men and women. Remember your last trip to a night club or a disco. After several hours of dancing, sweating a lot. It is very good, because the way to get rid of the excess weight. Now you have to dance more strongly than in the nightclub. Turn of the music that motivates you and lights start to move my hips, imagine that you are the star. Kidding! In order not to lose time in vain, lights up the dance videos for weight loss, and repeat everything they do.
- Jumping from a sitting position and squats require a lot of effort. Exercises for training the legs need a strong respiratory system. Breathing during intense exercise takes a lot of energy, so you will not forget this exercise.
- Leg lifts and torso. Around the abdominal was a lot of myths. One of these that does not help you to lose weight. It is not, since, like any other exercise, require energy. So don't forget 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 need to get rid of fat in arms and chest. As a general rule, if a person has problems with the excess weight, he postponed it for everywhere, like on my stomach and arms. To spend more energy, perform push-UPS with claps. Between sets, rest no more than a minute.
- Leg swings — another popular exercise for fitness. Is more suitable for women who want to get rid of cellulite on the legs. This motion 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. Make sure to include it in the set of exercises for weight loss. Working with a 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 most effective exercise of all, what we are discussing today. Its benefits 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 its duration in time.
- Jumping rope will open the result is the same as running. However, there is more work in the burning of fat in the knees. This is the most appropriate exercise for girls. By the way, if you are too lazy to go for a run, it is possible to replace it with jumping rope.
- Planck will load your whole body. For this exercise, take the emphasis lying. After that, the rest on the ground with the forearms. Keep your back straight and not lift the buttocks. In this site, you must stay until you fall on the floor. This exercise is effective for weight loss and weight gain. First, it has the strongest anabolic effect in your body. In the second place, it requires considerable energy costs.
For more tips
Don't have food, watch TV. In the first place, get distracted, and eat much more, and this is unacceptable, when the loss of weight. Second, you will have much more time to study. Normally, if a person eats something looking for a meal it takes about 15 minutes, and then continues to see the film or the transfer. Only after that did your business.
If you are bored of to make it at home, join a nearby fitness center. Perhaps, in addition to the loss of weight, find new friends and acquaintances.
Build your complex of exercises for slimming as follows:
- Run should be daily. It will run on a maximum of 2 times a week. Other days just to run the pleasure 15-20 minutes.
- A week is enough for four fitness classes. For the top and bottom parts of the body for 2 sessions per week. For example, Monday and Thursday — jump, dance and swing in the press. Tuesday and Friday — hit a punching bag and the operation of the bar.
- The training should not last more than an hour.
Drink at least 2 litres of water a day. Not liquid, that is to say, pure water. It is advisable to buy water in the shop. Make it a habit to keep at home a couple of bottles of water.
Very well, if you have sports equipment, for example, a rubber band, or a ball of fitness. If possible, find something else and create a home area for the gym.
Exercises for weight loss at home a lot. Therefore, in constant change of its formation of complexes. In a month or two the body can get used to repetitive loads and to achieve the desired result it would be more difficult.
Eat less salt, because it retains fluid in the body. And this is not conducive to weight loss, but reduces the effectiveness of the training.
Conclusion
Now that you know all about how to lose weight at home. The application of the recommendations this article, you will be able to get rid of extra pounds, and as well transform your body. And the most important — that they have lost a complex about the weight, you will feel safe. Can feel, somehow, another happy owner of a flat in the stomach? I wish you success.