Surely each person at least once in his life thinks it is time to set his number in order. Many people are not satisfied with their shape, and want to get rid of puffiness. There are many ways to lose weight. Today we will talk about a way to lose weight does not require much time and effort. This method is losing weight at home by using special exercises. Let's go!
Causes of excess weightBefore solving some problems, you need to deal with its causes. The main cause of excess weight is:
Smoking and alcohol.
The low level of your physical activity.
Violation of metabolism.
Regular use of fatty foods and cakes.
The use of large amounts of salt.
Night meals.
Eat too much.
Genetic trend to complete.
There are usually a number of reasons, and they strengthen each other. For example, if a person eats a lot, but at the same time playing sports, he cannot have a problem with excessive weight. A person can eat less, but at the same time smoke, and sometimes drink alcohol. In this case, he also has no problem with excess weight.
Usually, people have more pounds due to the wrong lifestyle. Basically, it is five, or even six days a week of work. Next, move to the driver's house, again sitting. Increase the apartment on the elevator. After a hard working day, you can drink a bottle of beer and snack. Next, the evening for TV. But when a person is looking at something while eating, his attention does not focus on food. Because of this, a person ate an additional 30 percent. It is 30 percent that is deposited on the stomach.
More than half of the men living in big cities instructed such a lifestyle, and therefore had a decent belly. That is, to lose weight, you must completely change your lifestyle. It will be necessary to give up some bad habits and buy useful habits.
For women, in most cases, they have fat after giving birth, as well as after getting married. Many women, when they get married, no longer follow them. This was explained by the fact that she had a permanent man, loving her, so she didn't need to watch her number. Such policy is incorrect, because it can ruin your marriage. If you know this, and decide to lose weight, a great respect for you! Do that together!
The main time in losing weightThe main thing in losing weight is the difference between energy consumption and consumption. Your gender doesn't matter here. The main thing is to use suitable products and physical activity. So, for you to get rid of excess weight, you need to spend more energy than you use. Without this, your weight will not change in a smaller way. Let's see three options to develop events:
Human weight increases.
The weight of a person does not change.
Human weight decreases.
In the first case, a person constantly ate fat food, drink beer and lies on a bench. He consumes a large amount, and spends very little energy - to work or in a store for grocery stores. The energy that he does not spend is deposited in the form of fat on the stomach.
In the second case, the difference in energy consumed and consumed is approximately zero. For example, a real person does not participate in physical exercises, but he likes vegetable salad and boiled meat with nutrition quickly. And also drink 2-3 liters of water daily. He spends a little energy, but also consumes it very little. Therefore, its weight is always at the same level. Similar situations, if a person eats a lot and is constantly trained.
In the second case, a person is eliminated too much. First, he uses low calories, so he simply has no unnecessary energy. This energy is enough for him for the life of a normal person. Second, he performed special weight loss exercises that made him very hard. And it indicates that the balance of energy accepted during the day is negative. Accordingly, the body begins to attract energy from the internal reserve, namely, from the fat on this person's stomach.
We will not climb the topic of food more detailed, but we will consider a very important point. When losing weight, it is necessary to train 2 hours after eating. And when the training course ends, you need to wait 2 more hours before eating something.
If you have a snack right before training, this will reduce its effectiveness. The quality of the exercises will worsen, and you will not be able to spend the energy you need.
Immediately after the end of the training, the body starts such a period when it is necessary to restore urgently spending energy during the training process. This time lasts about two hours. Therefore, we need to wait this time. If you eat something within two hours after training, this will intervene in the weight loss process. After training, food is much better absorbed by the body. We don't need this, because we are losing weight.
When the body understands that energy will not come from the outside, it starts to take it from the internal reserve - from your fat on the stomach. After two hours, the body will stop searching for this energy, because it will remove it from fat. That is how to burn fat. When this period has passed, you can enjoy dinner and reward yourself with a good training session with vegetable salads and a piece of boiled chicken.
Homework at home to lose weightWe switched to the process of losing weight will not make any sense. To lose weight, there is no need to perform heavy bodybuilding exercises. It is enough to perform some exercise. The main thing is when they are done, a large amount of energy is spent.
Therefore, the most effective exercise to lose weight at home:
Hoop's rotation is a very common and effective exercise. It is more suitable for girls, when men try to overcome fat into the muscle mass, and a flat stomach is more important for girls. In addition to the fact that this exercise burns calories, it also produces your abs. Therefore, making the rotation of the ring, you kill two birds with one stone. When you lose weight, your abdominal muscles will be solved well.
A dance full of energy suitable for both men and women. Remember your last trip to a night club or a dance hall. After a few hours of dancing, you sweat strongly. This is very good, because this is how you get rid of excess weight. Now you have to dance more energy in a disco. Turn on music to motivate and light up you, start moving your hips, imagining that you are a star. Joke! In order not to waste time, turn on the video with dancing to lose weight and repeat everything they do there.
Jump from the position of half of Squat and Squat requires a lot of effort. Step exercise requires a strong respiratory system. A lot of energy goes to breathing during intensive training, so do not ignore this exercise.
Lift legs and body. Around the exercises for the press to walk quite a lot of legends. One of the people they will not help you lose weight. This is not so, because they, like any other exercise, requires energy. Therefore, do not forget to pump the press. In the end, you want to become the owner of the happiness of cherished blocks, when you lose weight, right?
Push -ups is necessary to remove fat in the hands and chest. As a rule, if a person has a problem with excessive weight, then he is defamed everywhere, both on his stomach and on his hand. To spend as much energy as possible, make cotton pushes. Rest between methods does not exceed one minute.
The legs are another common exercise. It is more suitable for women who want to get rid of cellulite on their feet. This motion is more intended to study the shape of the hips and buttocks, only burning fat under the skin.
Working with a boxing pear is a good aerobic load. Be sure to include it in the set of your exercises to lose weight. Working with boxing more effectively than losing weight. If you are a man, then you should work better with Le for 30-40 minutes.
Running is the most effective exercise of all we are saying today. It doesn't even deserve its benefits. If you want to lose weight, you definitely need to run. To run to bring the desired results, it is necessary to constantly increase their time over time.
Skakakki jumps will bring you the same results as running. However, there are many jobs here for the purpose of burning fat in the knee. This exercise is more suitable for girls. By the way, if you are too lazy to leave the house, you can replace it with a jump with a rope.
The bar will download your entire body. To do this exercise, emphasize the down. Then go to the floor with your forearm. Keep your back straight and not lift your buttocks. In this position, you need to stand until you fall to the floor. This exercise is effective to lose weight and increase large volume. Firstly, it has a strong assimilation effect on your body. Second, it requires significant energy costs.
Additional adviceIt is not worth eating food, watching TV. First, you are distracted, and eat more, and this is unacceptable when losing weight. Second, you will have more time for classes. Normally, if a person ate and looked at something, it took him about 15 minutes at a meal, and then he continued to check the film or convey. Only then he went back to his business. If you are tired of studying at home, register the nearest fitness center. Perhaps, in addition to weight loss, you will find new acquaintances and friends.
Build your complex weight loss classes as follows:
Run should be daily. Run up to 2 times a week. On the remaining days, just run for 15-20 minutes for your joy.
There are four gym classes per week. For the upper and lower parts of the body, 2 layers per week. For example, Monday and Thursday - we perform squats, jump, jump and download press. Tuesday and Friday - beat pears and make bars.
The training lasts no more than an hour.
Drink at least 2 liters of water daily. Not liquid, namely pure water. Should buy water in the store. Create a habit of storing at home a few bottles of five liter water. It would be good if you have any sports case, for example, a rubber tourniquet or gym. If possible, look for something else and create an angle of exercise at home. There are many exercises to lose weight at home. Therefore, constantly changing your training complex. After one or two months, the organism may get used to the monotonous load, and will be more difficult to achieve the desired results. Eat less salt for food, because it delays the liquid in the body. And this does not contribute to weight loss, but reduces the effectiveness of your classes.
ConclusionNow you know everything about how to lose weight at home. By putting proposals from our article in reality, you can eliminate additional pounds, and thus transform your body. And, most importantly, you will have a complicated excess weight, you will feel confident. Can a kind of happy belly feel different? Good luck!
