Exercises to lose weight

Certainly, at least once in every person, he thought it was time to settle their shape. Many are dissatisfied with their shape and want to get rid of the puffing side. Weight loss has many ways. Today we will talk about how to lose weight, which does not require much time and effort. This method has special exercises with the help of home. Let's go!

The causes of overweight

Before solving the problem, you should deal with the reasons for its occurrence.  The main causes of overweight are:

1. Smoking and alcohol.
2. Low levels of physical activity.
3. Violation of your metabolism.
4. Frequent use of fatty foods and cakes.
5. Large amounts of salt use.
6. Night food.
7. Exaggeration.
8. Genetic predisposition to completeness.

Most often there are many reasons and reinforce each other. For example, if someone eats a lot but at the same time, they have no problems with predominance. One can eat little, but at the same time smoke and sometimes drink alcohol. In this case, it is unlikely that you have problems with predominance.

Most often people have extra pounds because of a bad lifestyle. Basically, this work is five or six days a week. Then moved into the house, driving the car, sitting again. Rise to the elevator apartment. After a hard day, you can make a bottle of beer and fat snacks. Then he spent the evening on TV. But when someone looks at something at a meal, his attention is not focused on food. Because of this, one eats 30 percent more. This 30 percent is placed on the stomach.

More than half of men in big cities lead just such a lifestyle and therefore have a fair belly. That is, you need to completely change your lifestyle for weight loss. You will need to leave some bad habits and useful opportunities to buy.

As far as women are concerned, in most cases after childbirth and after marriage, there will be fats. Many women, when they get married, cease to follow themselves. This is explained by the fact that he already has a permanent man who loves him, so he doesn't have to follow his shape. Such a policy is not right because it can ruin your marriage. If you are aware of this and you have decided to lose weight, you should be very respectful! Let's do it together!

A key moment of weight loss

The most important thing for weight loss is the difference between consumed and consumed energy. Your gender doesn't matter here. The point is to use the right products and to be physically active. So, in order to get rid of overweight, you need to spend more energy than you use. Without this, its weight does not change in a lesser way. Let's look at the three possibilities of developing events:

1. Human weight increases.
2. The weight of a person does not change.
3. Human weight decreases.

In the first case, a person is constantly fatty foods, beer and lying on the couch. It consumes the right amount and spends very little energy into work or food shop. The energy you do not spend is located on your stomach in the form of fat.

In the second case, the difference between the energy consumed and consumed is approximately zero. For example, a person is practically not involved in physical exercises, but preferring vegetable salads and cooked meat with rapid nutrition. And drink 2-3 liters of water a day. He spends little energy but consumes little. Thus, its weight is always about the same level. The same is when someone eats a lot and is constantly trained.

In the latter case, one gets rid of overweight. First of all, it uses low -calorie products so you simply have no excess energy. This energy is enough for him to live an ordinary person. Secondly, he performs special weight loss exercises that make him a lot of effort. And it turns out that the equilibrium of the energy accepted during the day is negative.  Accordingly, the body begins to obtain energy from internal reserves, namely fat on the person's stomach.

We will not climb more detail in the topic of the food, but we take a very important point into account. When you lose weight, you should train 2 hours after a meal. And when the workout ends, you have to wait 2 hours before eating something.

If you have a snack just before your workout, it will reduce its effectiveness. The quality of the exercises will worsen and cannot spend the amount of energy required.

Immediately after the end of the workout, the body begins a period when it needs to restore the energy spent during training. This period lasts about two hours. Therefore, we have to wait for this time. If you eat something within two hours of training, it will interfere with the weight loss process.  After training, the food is much more absorbed by the body. We don't need this because we lose weight.

When the body understands that energy does not come out of the outside, it starts from internal reserves - from the fat of the stomach. After two hours, the body stops searching where to take this energy because it subtracts fat. This is how the fat burning process takes place. When this period has passed, you can enjoy dinner and reward yourself for a good training with a vegetable salad and a piece of cooked chicken.

Home exercises to lose weight

We continue that weight loss makes no sense. It is not necessary to perform bodybuilding exercises for weight loss. It is sufficient to perform some fitness exercises. The most important thing is that when they are implemented, they spend large amounts of energy.

So the most effective fitness exercises for home weight loss:

1. The rotation of the hoop is very popular and effective fitness practice. This is more suitable for girls as men try to overcome fat into muscle mass and a flat stomach is more important for girls. In addition to burning calories, this exercise develops the abdominal muscles. Thus, by completing the ring, two birds are killed with a stone. When you lose weight, your abdominal muscles work well.
2. Energical dance is suitable for both men and women. Remember the last trip to a night club or a disco. After a few hours of dance, you sweat hard. This is very good because you get rid of overweight. Now you have to dance more energetic than a disco. Turn on the music that motivates and illuminates, start moving your hips, imagine being a star. Joke! In order not to waste your time, turn on the video with dancing and repeat everything you do there.
3. Half the jump from a squat and squat situation requires quite a lot of effort. Starring exercises require a strong respiratory system. There is a lot of energy for breathing during intensive training, so do not ignore the performance of the exercise.
4. Lifting legs and trunk. Many myths walk around the press. One of those who will not help you lose weight. This is not the case because, like any other exercise, they require energy. Therefore, do not forget to pump the press. After all, you want to be a happy owner of cherished cubes if you lose weight, right?
5. You need pressure to get rid of your hands and chest. As a general rule, if a person has problems in the predominance, they are slandered everywhere, both on his stomach and in his hands. To fill more energy, make the push -ups with cotton. Relax between approaches for up to one minute.
6. The two feet are another popular fitness exercise. This is more suitable for women who want to get rid of cellulite on their feet. The purpose of this movement is to study the shape of the hips and the buttocks, only burns subcutaneous fat.
7. Boxing pear work is a good aerobic load. Be sure to take the weight loss practical set. Boxing pear work is more effective than weight loss. If you are a person, you better work with the pears for 30-40 minutes.
8. Running is the most effective practice we are talking about today. It is not worth talking about its benefits. If you want to lose weight, you must run. In order for jogging to produce the desired result, the duration must be continuously increased.
9. Skakakki jumps bring the same result as running. Here, however, the purpose of several work is to burn the knee fat. This exercise is more suitable for girls. By the way, if you are too lazy to leave the run, you can replace it by jumping with a rope.
10. The rod loads its entire body. To complete this practice, consider the emphasis on black. Then go with your forearm to the floor. Hold your back straight and do not lift your bottom. You have to stand in this situation until you fall on the floor. This exercise is effective for weight loss and weight gain. First of all, it has a strong anabolic effect on your body. Second, it requires significant energy costs.

More tips

It's not worth eating food, watching TV. First of all, he distracts his attention and eats much more, and this is unacceptable when losing weight. Second, you will have a lot more time for classes. Usually, if someone eats and looks, approx. It takes 15 minutes for meals and then continues to check the film or donation. Only then will he continue his business. If you are bored about home learning, subscribe to the nearest fitness center. You may find new acquaintances and friends in addition to weight loss.

Prepare the complex of weight loss classes as follows:

1. Running must be daily. Run up to up to twice a week. For the rest of the day, just run for 15-20 minutes.
2. There are four fitness hours a week. 2 classes per week in the upper and lower parts of the body. For example, on Monday and Thursday - we do squatting, jumping, dancing and downloading the press. Tuesday and Friday - press the pear and finish the bar.
3. The training should hold up to one hour.

Drink at least 2 liters of water daily. Not liquids, namely clean water. We recommend that you buy water in the store. Prepare your habit to store several five liter bottles of water at home. It is very good to have any athlete shell, such as rubber towers or fitness balls.  If possible, look for something else and create a fitness corner at home. There is a lot of exercises to lose weight at home. Therefore, constantly change your training complex. After two months, the body may become accustomed to monotonous loads and it will be more difficult to achieve the desired result. Eat less salt for food as it delays the body of the body. And this does not contribute to weight loss, but reduces the efficiency of the classes.

Conclusion

Now you know everything about how to lose weight at home. By formulating the article in practice, you can get rid of extra pounds and thus transform your body. And most importantly, it will be complex about overweight, you feel confident. Can you feel differently a kind of happy belly? Good luck to you!