Effective exercises for fast weight loss

There is no magic pill for weight loss, and nothing better than diet and exercise has yet been invented. Moreover, one does not work without the other. But simple weight loss exercises also allow you to increase activity, reduce calories andWill help in burning and getting a toned body.

So, you have decided to lose extra weight. What path do you need to go through?

1. Understand your diet so that you do not eat more than your body requires.
2. Review your daily routine, get enough rest and sleep, because fat burns during sleep.
3. Learn a little theory about how the body works, how muscles grow and fat burns.
4. Buy sportswear and sneakers to avoid injuries during training.
5. Try different exercises and choose the type of activity you like.
6. Train 3-4 times a week while maintaining a calorie deficit.
7. Enjoy your new lifestyle and your body.

By following this plan you can lose weight and stay fit through exercise and nutrition. Let's take a closer look now.

Proper nutrition for weight loss

Nutrition is the most important thing when losing weight. Whatever workout you choose, you cannot do it without understanding your diet. We will not give you information about calories and diet, but will give you the basic rules that will help you lose excess weight. Will help. Fitness trainers say that 80-90% success in losing weight is nutrition. Your goal is to spend more than you consume. Sports can help you speed up the fat burning process, increase the number of calories burnedBut the basis of everything is nutrition.

The instructor advises:

1. Never allow yourself to feel hungry. The hungrier a person is, the more he will eat. When you barely feel hungry, that is the time to eat, because in half an hour or an hour you will eat too much. Will eat.
2. Maintain your previous diet, but take one teaspoon more than your usual portion every day. This is a very small amount, but if you look at it over the course of a week, it is already minus seven teaspoons per meal. The stomach will quickly become accustomed to it. Becomes accustomed, starts becoming smaller in size and you become satisfied with less food.
3. Don't overeat. There is no need to wait for the feeling of "Oh, I'm full. " A feeling of satiety occurs 15-20 minutes after eating. Only after this time can one objectively assess whether a personWhether the stomach is full or not. When there is difficulty in breathing, it is better to leave the table full, but not to the point of gluttony.

Proper nutrition when losing weight should be mainly proteins and fats. Eat more meat, cheese, eggs, fish. Do not forget about vegetables and cereals, whole grain breads. Healthy fats obtained from red fish, nuts and avocadosThis type of nutrition will keep you from feeling hungry and help you get all the essential nutrients.

The diet should be balanced and varied so as not to feel like breaking out. But if you really want to remember the taste of cakes and chips, you can eat the "forbidden" food little by little. It is believed that if you% If you eat correctly, you can buy food with 10% higher calories.

Should you go on a diet or count calories? Everyone chooses for himself the appropriate nutrition system. On the diet, you eliminate some foods and thus reduce the calorie content of your diet.

Advice. Try creating a menu for the week with recipes you like. There's nothing magical about PP recipes, and they're often even higher in calories than regular recipes, and made with almond flour. Desserts take up a lot of time. Take simple whole foods and protein foods as a base. Don't like oatmeal? Have breakfast with scrambled eggs and vegetables. You need to have a flexible approach to your diet, as a healthy lifestyle follows you throughout your life.

And don't forget to maintain your drinking regimen, especially during active sports. Always keep a bottle of water on hand. If drinking plain water is difficult, add lemon juice or mint leaves to it.

What to choose: training at home or in the gym?

Each person chooses where to train: at home or in the gym. Both options have their advantages and disadvantages.

If you have signed up for group training in a sports club you will have to go to the gym, pay for the membership and follow the schedule. But it is equipped with all the necessary equipment and exercise equipment for effective weight loss.

Home workouts have become very popular recently. No need to go anywhere, stick to a plan and schedule. But doing the exercises correctly requires strong willpower and some physical training.

Exercises to lose weight at home and in the gym are not much different. They should be effective, high-intensity and varied. You can pump your abs with equal success at home and in the gym. You can watch the videoCan work with a trainer through call.

What you need to start training: equipment and clothes

If you do exercises at home, a mat will come in handy. You may need small dumbbells of 2 and 5 kg and fitness bands if the training program includes these. In fact, you can do the exercises without any equipmentAnd you can do fat-burning cardio and strength training with your own weights, without special equipment. The gym has everything you need.

In any case, you will need clothing for sports:

• Sneakers with good cushioning and ventilation;
• leggings or well-stretched sweatpants;
• Many T-shirts made of synthetic fabric (cotton takes a long time to dry from sweat);
• Sports tops for women.

This is a basic set that you cannot do without in the gym or at home. You will also need a water container and, if possible, a fitness bracelet or a watch with a heart rate function.

Advice.Bring a small towel with you to the gym. You will need to place it over the exercise equipment while you exercise.

Types and types of training and exercises: what to choose?

A variety of workouts and exercises are effective for losing weight. This is explained by the individual characteristics of the body. The most effective type of training is considered to be aerobic (cardio). But anaerobic (strength) exercises are also needed so thatThe skin should not become loose after losing weight.

Let's find out what basic types of training for weight loss are found in the gym and when training at home. You will understand why different types of activities are needed to successfully get in shape. And finally, decideWhat's better - cardio or strength exercises?

strength exercises

The purpose of strength training is hypertrophy, i. e. muscle growth. In fact, strength training speeds up your metabolism, but slowly. Usually, people looking to lose weight opt for other types of training, and there is a reason for this. Is.

What are the benefits of strength training for weight loss?

1. After strength training, the body spends calories to recover.
2. When worked to "failure", micro-traumas occur in the muscles, and the body expends energy to restore them.
3. Muscle requires much more energy to "maintain" than fat.
4. Interval training contains elements of strength exercises, for the successful implementation of which you must first master the basic correct execution.

It is a myth that strength training is only suitable for men. Women can successfully lose weight and build a figure with the help of squats, lunges and weight training with dumbbells and barbells. For effective weight loss you need to combine cardio withStrength training needs to be done 2-3 times a week, alternating.

cardio exercise

Cardio exercises are a great option for weight loss. They quickly cause fat burning, and at the same time pump up the heart muscle and respiratory system. You can do cardio at home and in the gym. It is always high intensity. It is not going to be a lot of training, but it will take some effort to burn fat. And beginners need to get involved in training gradually.

Best Cardio Exercises:

• Side step with arms raised;
• boxing;
• Burpee;
• kicks to the side;
• raising knees from lunge;
• jumping rope.

Cardio exercise is beneficial for both men and women. To lose weight, you need to work out for 40-50 minutes 3-4 times a week. You can complete your strength training by walking briskly on a treadmill or using an elliptical machine.

aerobic training

Aerobic exercise helps you lose weight and improves the functioning of your heart and blood vessels. While doing them, the body consumes a large amount of oxygen. These workouts make a person more flexible. Aerobics helps in burning calories. Is considered the best method.

Aerobic exercise, or cardio exercise as it is popularly called, is the best workout for losing weight. This includes running, fast walking on an exercise bike, elliptical, and treadmill. The important thing isThat the fat burning process starts within 30 minutes. Workout should last 40-60 minutes, but it is better to start with 10-15 minutes, adding 2-3 minutes every day.

Aerobic exercise includes running, dancing, group sports, and skating. In short, any load that gets your heart beating faster. However, to properly burn fat through aerobics, you need to have a certain heart rate. Need to follow speed zones.

Aerobic exercises can be done every day. If you alternate these with other types of exercise, twice a week is enough.

anaerobic training

During anaerobic training, the body receives energy without oxygen. The muscles use glycogen (a product of the breakdown of glucose) stored in the blood. These are strength training in the gym, aimed at developing and strengthening the muscles andRun short distances. They do not use fat as energy.

Anaerobic exercises burn fewer calories than aerobic exercises. Then how can they be useful to you? The fact is that after anaerobic exercise the muscles spend energy for some time - 12-36 hours. In addition, due to muscle growth, you will burn fewer calories at rest. But still trainers agree thatAerobic exercise is more effective for losing weight.

interval training

To lose weight fast, you need intense but not tiring workouts that you can do regularly. HIIT (or HIIT in English) – interval training – is suitable for your goals. They are suitable for beginners and experienced athletes. You just need to adjust the speed depending on the degree of preparation.

A good example of HIIT is Tabata. Exercises should be performed quickly (but efficiently) for 20-60 seconds. You then rest for 10-40 seconds. The longer your rest interval, the less intense the workout will be. A HIIT workout might look something like this:

• running in place;
• squats;
• Plie Squats;
• push up;
• Pull your knees toward your stomach in a plank.

As a rule, there are 5-6 exercises in a circle. Most often it is training with your own weight. Beginners can do three rounds, advanced - five rounds. Exercises can be repeated, butThere is an option when each interval is aimed at working certain muscle groups.

Thanks to this plan, within half an hour you'll be wiping off your sweat and panting with joy that you managed to burn 300-500 extra calories.

Warm-up before exercising for weight loss: is it necessary or not?

Here, trainers agree: Warming up before weight loss exercises is essential. A physical warm-up takes 5-10 minutes, but it will help you get ready for the workout, avoid injuries, and warm up all the muscles and joints. helps.

Before training, even before stretching, you need to warm up. Do the simplest warm-up exercises:

1. Slowly rotate your head clockwise and counterclockwise 3-4 times.
2. Make circular movements with your arms back and forth an average of 5-10 times.
3. Extend your arms away from your chest 5-10 times.
4. Rotate your pelvis in both directions 5 times.
5. Bend with straight legs towards your toes 5-10 times.
6. 5-10 turns in both directions.
7. Rotate your hips.
8. Extend your hands and ankles.

After your warm-up exercises, you can walk at a brisk pace for 10-15 minutes on the treadmill to warm up and then proceed to the main campus.

Exercises to reduce belly fat: Crunches, leg raises, vacuum

It's impossible to lose weight in any one area, because fat is released from the body almost evenly. But you can tighten your skin and strengthen your abdominal muscles with exercises to lose weight on your stomach and sides. These are basic strength workouts that will help you burn a little more calories.

Exercises to reduce belly fat do not differ for men and women: the technique is the same for everyone. The main thing is to train correctly and regularly, and then, provided that you have a calorie deficit and sufficientBe it basic activity, you will get the desired relief. When this happens – in a week, a month or six months, it depends on your constitution and nutrition.

Ab Crunch: Straight, Reverse, Side

Lying Press Crunch Technique:

1. Lie on your back with your knees bent on the mat.
2. Press your chin to your chest and bring your palms together behind your head.
3. As you exhale, lift your body slightly, lifting your shoulder blades off the mat.
4. Tighten your abdominal muscles.
5. As you inhale, slowly lower yourself onto the mat without straightening completely.

There is no need to rise too high, lift your chin to your chest and pull yourself forward with your arms. The press should remain constantly tense.

overturned crumbs on the floorThis is an exercise that requires you to raise your legs while tightening your lower abdominals:

1. Lie on your back on the mat.
2. Bend your knees so that your shins are parallel to the floor and bring your heels together.
3. As you exhale, lift your hips and butt off the floor, placing your weight on your shoulder blades and drawing your knees toward your chest.
4. As you inhale, return to the starting position without completely straightening your legs. Always keep your abs tense.

Upright and reverse crunches can be performed on a bench, holding the bench with your hands behind your head.

side crunchesThe lateral abdominal muscles are strengthened on the abs. It is convenient to perform lateral crunches on a hyperextension machine:

1. Adjust the height so that the top of the exercise pad is at pelvic bone level.
2. Starting position – legs rest on the base of the simulator, body straight, arms at chest level.
3. As you exhale, lower your body and return to the starting position as you inhale.

Lateral crunches should be performed using the oblique abdominal muscles, not inertia.

Number of repetitions and approaches, For beginner men and women, three sets of abdominal crunches of 20 repetitions are enough. You can do the exercise at the beginning or end of strength training, in the morning, afternoon or evening.

seizure, At least once a week. The result of abdominal crunches depends on the structure. You can alternate between front, back and side crunches.

Exercises to lose weight on the sides: plank, bends, swings

It is impossible to remove the sides with weight loss exercise alone. To burn stored fat, you need to maintain a calorie deficit and walk more. Planks, leg swings and twists are quite energy-intensive exercises, and theyWill help in reducing excess weight by giving beautiful curves.

The set of exercises to lose weight on the sides at home should include exercises for the oblique muscles of the abdomen. When combined, these training elements will help you quickly remove fat accumulated around your waist.

Side Plank: Strengthen All Muscles

One of the basic exercises that allows you to shape your waist while working on the muscles of the abdomen, back, legs and arms. It can be done even without special equipment. The side plank has a simple technique:

1. Come into regular plank position, resting on your forearms and toes.
2. Turn around and shift your weight to one side of your body.
3. Tighten your abdominals and straighten your body, supporting yourself on your forearms and ankles.
4. Return to starting position – a regular plank.

For those advanced in side plank, you can add sit-ups to work the arm muscles and crunches to pump your abs.

Number of repetitions and approaches, It is enough to stay in a static exercise for 30 seconds, gradually increasing the time. The exercise is performed in one approach.

seizure, You can complete every workout with a side plank.

Lateral twist: remove the sides

Bending will not help burn fat in the problem area, but it will strengthen the corset muscles that support the spine. Technique for performing lateral bends:

1. Stand straight with your feet shoulder-width apart. Squeeze your shoulder blades and keep your abdominals toned.
2. Slowly bend to the side, extending your arm along your body. You have to bend as low as you can. Then come back to the starting position.
3. Repeat the movement in the other direction.
4. You can first exercise without anything, and then add 2 kg dumbbells, gradually increasing the weight.

Number of repetitions and approaches, Three sets of ten technical reps on each side is a great addition to your training.

seizure, The lateral side can be folded once a week.

standing hip abduction

The hip abduction movement involves the lateral muscles, which will help you tighten your body faster. This exercise has a simple technique, the main thing is to do it thoughtfully and not to move your legs as quickly. Is.

1. Stand straight, place your hands on your waist.
2. Extend your leg to the side, trying to maintain an even body position.
3. Slowly return your leg to the starting position.

You can also perform hip abductions on a machine or use elastic bands to increase weight.

Number of repetitions and approaches, Three sets of 15-20 reps on each leg.

seizure, Alternate this exercise with others, doing hip abduction once a week.

Leg rises when lying on side

Lying hip abduction is similar to standing hip abduction, only done on a mat.

1. Lie on your side and straighten your legs.
2. As you exhale, lift your leg up.
3. As you inhale, slowly lower your leg to the starting position.

You can do leg abduction with elastic bands or weights while lying down.

Number of repetitions and approaches, Three sets of 15-20 reps on each leg.

seizure, This can be done once a week, alternating with other exercises to lose weight on the sides.

Effective exercises to lose weight on legs

Legs and buttocks are a problem area for many women. Fat accumulates here quickly and easily, but it takes a long time and is difficult to reduce. But if you do exercises for your hips, youWill lose weight faster and will be able to maintain results for a long time.

Squats - a basic exercise for losing weight on the legs

When you sit, you put tension on all the muscles of your legs and buttocks. If you do this exercise correctly, along with losing weight, your hips and buttocks will also become toned. Squats will look: exercise will help you develop technique and increase weight.

1. Stand with your feet apart as if you are about to sit. Feet approximately hip-width apart.
2. Straighten up, tighten your abs, straighten your legs.
3. Lower your pelvis by extending your knees to the sides.
4. Tighten your buttocks and stand straight.

There are several options for making the squat technique more difficult:

• Do squats with a barbell in the gym under the supervision of a trainer.
• Do squats with dumbbells in your hands.
• jump squats.
• Exercises with elastic bands on the hips.

Interesting fact: Squats are useful for men and women, but for some reason this exercise is considered purely female. It is not recommended to do it only for people with knee problems.

Number of repetitions and approaches, Three sets of 25 reps with body weight.

seizure, You can do squats with your own weight at least every day, but it is better to do it at least every other day to give the muscles time to rest. Within 30 days you will start seeing noticeable results from your hard work.

Exercises to lose weight on your arms

Exercises are very effective for losing weight on your arms and shoulders. They do not burn fat in this particular area, but they tighten the skin and strengthen the biceps and triceps. As a result, your arms look slimmer and more beautiful.

Exercises to lose weight in your arms can be done at home without dumbbells. Push-ups are available anywhere and anytime - you can even do them while bent over at your desk in the office.

Push-ups - Classic Workout

Proper push-ups are a useful part of your regular weight loss workout. This exercise works the triceps, abs and pectoral muscles. The classic version of push-ups - with wide arms:

1. Take a lying position with your arms wider than shoulder width apart.
2. Tighten your abdominal muscles and buttocks to maintain the body position as flat as possible.
3. As you inhale, lower your body by extending your elbows to the sides. Lower yourself to the floor, but do not touch it.
4. As you exhale, return to the starting position.

Number of repetitions and approaches, Most likely, you won't be able to do many push-ups in the beginning. Aim for 15-20 reps per set for men and 10-15 reps for women.

seizure, You need to do push-ups regularly to improve your technique. Do it at least once a week if you have three workouts in that period.

knee push-up

People who still have difficulty in doing regular push-ups should try doing push-ups from their knees. This particular type of exercise is easier for girls to do. Technique:

1. Sit on your knees, place your hands on the floor at shoulder level. The exercise is performed with a wide stance.
2. Tighten your abdominals, back muscles and buttocks so that you maintain a straight line from your knees to the back of your head.
3. Bend your elbows and touch your chest to the floor, then return to the starting position.

Number of repetitions and approaches, Three sets of 10-15 repetitions.

seizure, You can do push-ups from your knees at the end of each workout.

reverse push-ups

The benefit of reverse bench push-ups is to work the triceps. You can do reverse push-ups from a bench at the gym or from a chair at home. Classic technique:

1. Stand with your back to a bench or chair. Place your palms on the support so that your arms are symmetrical to your spine.
2. As you inhale, bend your arms at the shoulders and elbows, lowering your pelvis at the same time.
3. As you exhale, straighten your arms and return to the starting position.

Number of repetitions and approaches, Three sets of 15 repetitions will be sufficient for beginners.

seizure, You can include reverse push-ups in every workout.

What to look for when creating a weight loss training program?

• Never forget about the warm-up. A light warm-up reduces the chance of injury and helps you get ready for your workout.
• Don't rest too long between sets. Your workout should be intense, but not tiring. Half a minute rest between sets will suffice.
• Drink water while resting. It is especially important to replenish your water balance while doing cardio exercise.
• If you want to lose weight in one area, you should not only exercise in that area. You will try to remove your belly by pumping your abs and arms, and you will quickly overtrain, get tired and completelyWill give up. The set of exercises should be harmoniously composed, including strength, cardio and working on problem areas.
• Choose exercises that you enjoy doing. If you want to lose weight at home without a trainer, here is some advice: Exercise for fun. Don't work hard.
• We recommend that beginners contact an instructor. A professional will help you master the technique of performing exercises, make a training program and menu.
• Top tip for losing weight: Combine physical activity with a calorie deficit. You won't be able to lose weight through exercise alone; You need to reconsider your menu.