Losing weight means proper nutrition and exercise. No matter how much you search for other simpler ways, there is no better sport and diet. You don't have to go to the gym to lose weight. With the right approach to training and nutrition, you can lose weight at home. We offer you the rules and a detailed exercise program for every day to lose weight at home. The described principles are universal, so they are suitable for both women and men.
Basic principles of losing weight at home
The optimal frequency of training according to the home exercise program for weight loss is 3-4 times a week with a 1-2 day break for rest and recovery. For weight loss, cardio training (aerobic exercise) is more effective - they burn fat better. But, in order for the skin after losing weight not to sag, but to tighten and become more elastic, loads of power (anaerobic) are required.
Based on this, for weight loss, it is necessary to alternate aerobic and anaerobic training: 1-2 times a week - cardio, 2 times a week - strength. Both are possible at home, both with and without equipment, that is, with your own weight. Dumbbell workouts are also suitable as strength loads.
How to lose weight more effectively
For weight loss, basic exercises for all muscle groups are most effective. This is because body fat cannot be burned locally, despite its uneven distribution throughout the body. The reason directly depends on the fat burning process, which occurs under the influence of hormones. They act on fat deposits, breaking them down into glycerin and fatty acids. Growth hormone plays the most important role in this mechanism.
To start the splitting process, it is necessary to create special conditions for the production of hormones. Since growth hormone is also a stress hormone, the body needs stress to produce it. But not psychological, but physiological. Aerobic or anaerobic exercise helps induce it.
The explosive load in the form of circuit training is especially effective here. It is they who are practiced by athletes for drying. The exercise plan for weight loss at home and in the gym will be the same, since the principles of circuit training do not depend on the place of performance. The only difference will be that in the gym you can use exercise equipment, and at home - just your weight and sports equipment.
In order for hormones to work even more actively on the task of burning fat, in addition to training, it is necessary to create a calorie deficit - to spend more than to consume. Therefore, local fat burning is impossible, since hormones do not affect a specific area, but the whole body as a whole. If the process is started, it will be uniform throughout the body.
You can strengthen the muscles of the problem area only by doing exercises on it. But for general weight loss, it is better to first perform the basic exercises for burning fat at home, that is, on the main muscle groups. As you progress, you can begin to actively work on the problem area: hips, abs, buttocks, arms, etc.
A set of exercises for weight loss at home
Considering the mechanism of weight loss, you can compose a complete workout from the simplest weight loss exercises at home. For convenience, we will divide them into 3 groups:
- on the hips and buttocks;
- abdominal muscles;
- shoulder girdle.
For beginners, you can train each muscle group on a separate day, and for trained athletes, the presented complex can be a workout, just for the whole body at the same time.
1st day (Monday) - thighs and buttocks
Squat: 3 sets of 15 reps. We stand straight, feet shoulder-width apart, socks seem slightly to the sides. As we inhale, we squat at right angles at the knees and parallelism of the hips to the floor, as we exhale, we rise.
Raise the pelvis: 2 sets of 10 times. We lie on the floor, bend our legs at the knees and rest our feet on the floor, stretch our arms along the body. During inhalation, we raise the pelvis so that the body stretches in a straight line, we hold it for 5-10 seconds. As we exhale, we lower ourselves to the ground.
Plie squats: 2 sets of 10 repetitions. It is performed in a similar way to regular squats. The difference is in the position of the legs - they must be placed wide, and the socks should be directed outwards. Hands can be pinned in front of you or placed on your hips. Breathing in, go down to the parallelism of the thighs to the ground, linger at the lower point for a couple of seconds, while exhaling, rise.
Swing the legs: 2 sets of 20 times on each leg. It can be done lying down or standing. The principle of execution is the same: as you exhale, we raise the leg as high as possible, while inhaling we lower it as slowly as possible. To increase the load, you can use weighting materials or fitness bands.
Day 2 (Wednesday) - press
Classic bust lift: 2 sets of 20 reps. Lie on your back on the floor, preferably near the sofa, so that you can hook it to its bottom with your feet. Clasp your hands in a lock behind your head. On the exhale - we get up, trying to reach the knees with the chest, inhaling - we go down. In the end, you don't have to go down to the floor itself - this way your muscles will be constantly strained.
Oblique Crunches: 2 sets of 20 reps. Starting position as in the previous exercise. The technique is the same, only on the rise, stretch the elbow on the opposite knee: from left to right, and to the next repetition - from right to left.
Side plank: 30 seconds per side. If possible, you can hold the position longer. Lie on your side on the floor, then lift your body, leaning on your elbow. The whole body should be stretched in a straight line. Hold the position for the specified amount of time.
Boat: 2 sets of 10 repetitions. Lie on the floor on your stomach, stretch your arms forward in front of you. As you exhale, take your arms and legs off the floor and hold the position for 5 breaths. Get down to the floor. In the last repetition, you can grab your ankles with your hands and swing a little.
3rd day (Friday) - Shoulder belt and chest
Push-ups: 2 sets of 10 times. Girls can do push-ups from the knees, as this will reduce the load. Hands should be placed under the upper chest at a distance slightly greater than shoulder width.
Reverse push-up: 2 sets of 10 repetitions. Stand with your back to the sofa, bend over the edge with your hands, stretch your legs out in front of you. As you inhale, come down, bending your arms at right angles at the elbows, as you exhale - get up.
Plank walking: 2 sets of 15 repetitions. Take a plank pose with an emphasis on the palms. Then, rearrange each hand one after the other on the forearm and then again on the palm.
Touching the shoulders in the board: 2 series of 15 times. Resume the plank pose. Then, alternately tear off the right and left hand and touch them on the opposite shoulder.
