Surely every man at least once in life thought about the fact that it is time to lead your character in order. Many people dissatisfied with their body figure and want to get rid of the fat hanging on the sides. There are quite a few ways to lose weight. Today we with you we talk about the method of weight loss, which does not require a lot of time and forces. This method of losing weight at home with the help of special exercises. Go!
The causes of excess weight
Than solve a problem, you will have to deal with the causes of its occurrence. Among the main causes of excess weight are:
- Smoking and alcohol.
- The low level of your physical activity.
- Disorders of metabolism.
- Frequent consumption of fatty foods and pastries.
- Consumption of large amount of salt.
- Night tricks food.
- Overeating.
- Genetic predisposition to weight gain.
Most often, there are several reasons, and they reinforce each other. For example, if a person eats a lot, but in sports, — he can't be a problem with being overweight. A person can not only eat, but when you smoke it, and sometimes consume alcoholic beverages. In such a case, it is also unlikely that there will be problems with being overweight.
More often than not, people have extra kilos as a result of a bad lifestyle. Basically, it's five, six days a week sedentary job. Further, the entrance to the house, behind the wheel of a car again sitting. Rise to the apartment by elevator. After a busy day you can take a small bottle of beer and fatty snacks. Another evening spent in front of tv. And after all, when a person while eating something looking, his attention focuses on the eating habits. For this reason, a person eats about 30 percent more. Of these 30 percent are stored on the abdomen.
More than half of men who live in large cities, lead exactly such a lifestyle, and therefore have a decent belly. This means that for weight loss, you need to completely change your lifestyle. Will need to give up some bad habits and acquire useful.
When it comes to women, then in most cases they get fat after childbirth, but also after the conclusion of the marriage. Many women, when closed, stops in a row to follow. He explains this by saying that he already has a steady man, who loves her, so there's no need to watch my figure. Such a policy is not correct, because it can destroy your marriage. If you realize this, and decide to lose weight — a great respect for you! Let's do it together!
The key point in weight loss
The most important thing in weight loss — it is the difference between consumed and expended energy. Your floor is irrelevant here. The main thing — to eat the right foods and be physically active.
So, to get rid of excess weight, you need to expend more energy than you ingest. Without it, your weight will be different in the smaller side. Let's look at three options of development:
- The weight of the person increases.
- A person's weight does not change.
- The weight of the person is reduced.
In the first case, the person is constantly eating fatty foods, drinking beer and lying on the couch. Energy is consumed a decent amount, but they spend very little on a trip, to work or to the grocery store. Energy which he uses, is stored in the form of fat on his belly.
In the second case is the difference of the consumed and expended energy is approximately equal to zero. For example, a person practically engaged in the exercise, but harmful foods prefer vegetable salads and boiled meat. And also drink every day 2-3 liters of water. Spend little energy, but consumes it very little. So, his weight is always at approximately the same level. The same situation is, if a person eats a lot and constantly trains.
In the second case, a person gets rid of the excess weight. First of all, it uses low-calorie food, making it simply not excess energy. Him enough of this energy for the activities of the common man. Secondly, it is carried out a special exercise on weight loss, which is draining him so much power. And it turns out that the balance of the received energy for the day in the negative. Respectively, the body begins to draw energy from the internal reserves of fat on the abdomen of this person.
Further engage in the topic of nutrition we don't, but we respect one very important point. When weight loss is the need to practice for 2 hours after a meal. And when exercise ends, it is necessary to wait even 2 hours for something to eat.
If you sail directly before a workout will reduce its effectiveness. The quality of the execution of the exercises will deteriorate, and you will not be able to spend the necessary amount of energy.
Immediately after the end of training at the body starts the period when he is needed urgently to restore the energy expended during exercise. This period lasts roughly two hours. So we have to wait, it is time for something to eat for two hours after a workout, it's hinder the process of weight loss. After exercise food is digested much better. To us it is not necessary, because we lose weight.
When the body understands that energy from the outside to flow will be, it starts taking it from the domestic stocks — from your belly fat. After a lapse of two hours, the body will cease to search, where would this energy, because he will take it from fat. Exactly this is the process of burning fat. When this period has passed, chose the hotel, dinner and reward yourself for a good workout vegetable salad and a piece of cooked chicken meat.
Home exercises for weight loss
We're getting to it, without which the process of losing weight will not make any sense. Weight loss doesn't have to perform difficult exercises of bodybuilding. Enough to do some exercise, fitness. The main thing is that when filling them spent a large amount of energy.
So, the most effective exercises from fitness for weight loss at home:
- Rotation of the hoop — this is a very popular and effective exercises from fitness. It is more suitable for women, because men are trying to overcome the fat in the muscle, while the girls is more important a flat stomach. In addition, it is that exercise burns calories, and it prepares your abdominal muscles. So by performing the rotation of the hoop, you kill two birds with one stone. When you lose weight, you will have well developed muscles of the abdominal.
- Energetic dance is suitable for both men and women. Remember your last trip in a night club or to a disco. After a few hours of dancing, heavily sweating. It is very well, because just as you get rid of excess weight. Now you have to dance more saturated, than at the disco. Turn on the music that motivates you and lights up, start to move your hips, imagine that you are the star. Joke! To not spend time wasted, turn on the video with dance for weight loss, and repeat everything what they do there.
- Jumping from a sitting position and squats require quite a lot of power. Exercises for training the legs require a strong respiratory system. On the breath during intense exercise there is a lot of energy, so do not neglect performing this exercise.
- Increase leg and torso. Around the drill press goes quite a lot of myths. One of such is that they help you lose weight. This is not true because they, as well as any other exercises that require energy costs. So do not forget about pumping the press. After all, you want to be the proud owner of a cherished dice when you lose weight, right?
- Push-ups need to get rid of fat on the hands and chest. In general, if a person has problems with overweight, then it was delayed for him everywhere, both on the stomach and on the hands. To spend more, how is it possible of energy, perform push-ups with claps. Between the approaches of rest more than a minute.
- Mahi feet — another popular exercises from fitness. It is more suitable for women who want to get rid of cellulite on legs. This movement is designed more for the study of the shape of the thighs and buttocks, only burns the subcutaneous fat.
- Work with a punching bag — good aerobic load. Definitely include it in your set of exercises for weight loss. Work with a punching bag more efficiently, than dance for weight loss. If you are a man, then you better work with pears within 30-40 minutes.
- Running is the most effective exercise of all, which we were talking about today. About its benefits is not even worth it to talk. If you want to lose weight, you will certainly need to run. To run deliver the desired result, it is necessary to constantly increase their duration in time.
- Jumping on the rope will bring you the same result as running. However, there is more of the work is focused on the burning of fat in the knee area. This exercise is more suitable for girls. By the way, if you are too lazy to go out of the house for jogging, it is quite possible to replace his moves with the rope.
- Planck the load of your entire body. To perform this exercise take the emphasis lying down. Then, the rest in the floor of the forearm. Keep your back straight and do not lift the buttocks. In this position it is necessary to endure, until it is fall on the floor. This exercise is effective for weight loss, and for the recruitment of matter. Firstly, it has the strongest anabolic effect on your body. Secondly, it requires a lot of energy costs.
Other tips
It's not worth it, that her food, watch tv. First of all, you are distracted with irrelevant surface temperatures.it is, and eat every day the odds much more, and that is unacceptable in weight loss. Secondly, you will have much more time for study. Usually, if a person eats and something is looking, on food intake in it takes about 15 minutes, and then it continues to watch a movie or transfer. Only then it is going to do their own thing.
If you're bored, indulge in home conditions, sign up at the nearest fitness center. Perhaps in addition to weight loss, you will find new acquaintances and friends.
Marshall your complex of exercises for weight loss as follows:
- Running must be a daily. Run on a maximum of 2 times a week. In other days just to run your pleasure 15-20 minutes.
- A week is enough for four fitness classes. For the upper and lower parts of the body to 2 lessons a week. For example, Monday and Thursday — jump, dance and swing of the press. Tuesday and Friday — beat the bag and we provide the bar.
- Training should take no more than an hour.
Drink at least 2 liters of water a day. Not fluids, and clean water. It is advisable to buy water in the store. Make your habit to save at home a few bottles with water.
Very well, if you have any sports shots, for example, a rubber tourniquet, or the ball for fitness. If there is a possibility, find something else and create your home corner for fitness.
Exercise for weight loss at home very much. Therefore constantly change your training area. A month or two the body can get used to the monotonous burden, and achieve the desired result will be much harder.
Eat eat less salt, because it retains the body fluid. And it is not conducive to weight loss, but reduces the effectiveness of your workouts.
Conclusion
Now, when you know everything about how to lose weight at home. Applied in practice, the recommendations from this article, you will be able to get rid of the extra pounds and transform your body. And what is most important — you have lost complex about the extra weight, you will feel confident. Liked it can feel like something else the proud owner of a flat stomach? Success to you!