Losing weight means proper nutrition and exercise. No matter how much you look for other easier ways, there is no better sport and diet. You don't have to go to the gym to lose weight. With the correct approach to training and nutrition, you can lose weight at home. We offer you the rules and a detailed exercise program for each day to lose weight at home. The principles described are universal, so they are suitable for both women and men.
Basic principles to lose weight at home.
The optimal training frequency according to the home exercise program for weight loss is 3 to 4 times a week with a break of 1 to 2 days to rest and recover. To lose weight, cardiovascular training (aerobic exercise) is more effective: they burn fat better. But, so that the skin after losing weight does not sag, but tightens and becomes more elastic, energy charges (anaerobic) are necessary.
Based on this, to lose weight, it is necessary to alternate aerobic and anaerobic workouts: 1-2 times a week - cardio, 2 times a week - strength. Both are possible at home, both with and without equipment, that is, with its own weight. Dumbbell workouts are also suitable as strength loads.
How to lose weight in the most effective way
To lose weight, 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, break them down into glycerin and fatty acids. Growth hormone plays the most important role in this mechanism.
To begin the process of division, 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.
Explosive charge in the form of circuit training is especially effective here. They are the ones that sportsmen practice for drying. The exercise plan to lose weight at home and in the gym will be the same, since the principles of circuit training do not depend on the place of execution. The only difference will be that in the gym you can use exercise equipment, and at home - only your own weight and sports equipment.
In order for hormones to work even more actively in 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 the 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 only strengthen the muscles in the problem area by exercising on it. But for general weight loss, it is best to do basic fat-burning exercises at home first, that is, in the main muscle groups. As you progress, you can begin to actively work on the problem area - hips, abs, glutes, arms, etc.
A set of exercises to lose weight at home.
Taking into account 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 one workout, just for the whole body at once.
Day 1 (Monday) - thighs and glutes
Squats: 3 sets of 15 repetitions. We stand upright, feet shoulder-width apart, socks visible slightly to the sides. While we inhale, we squat at right angles on the knees and parallelism of the hips with the ground, while we exhale, we get up.
Raise your pelvis: 2 sets of 10 times. We lie down on the floor, bend our legs at the knees and put our feet on the floor, stretch our arms along the body. While inhaling, we lift 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.
Squats plie: 2 sets of 10 reps. 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 must be directed outwards. The hands can be locked in front of you or placed on your hips. As you inhale, lower yourself to the parallelism of the thighs to the floor, stay at the bottom point for a couple of seconds, while exhaling, get up.
Leg swing: 2 sets of 20 times on each leg. It can be done lying down or standing up. The principle of execution is the same: while exhaling, 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 rubbers.
Day 2 (Wednesday) - press
Classic torso raises: 2 sets of 20 reps. Lie on your back on the floor, preferably near the sofa, so that you can hook onto its bottom with your feet. Clasp your hands on a lock at the back of your head. When exhaling, we get up, trying to get with the chest to the knees, when inhaling, we go down. In the end, you do not need to go down to the ground, this way the muscles will be constantly tense.
Oblique abs: 2 sets of 20 repetitions. Starting position as in the previous exercise. The technique is the same, only when climbing, stretch your elbow to the opposite knee: from left to right, and in 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 raise your body leaning on your elbow. The whole body should be stretched in a straight line. Hold the position for the specified time.
Boat: 2 sets of 10 reps. Lie on the floor on your stomach, stretch your arms forward in front of you. As you exhale, lift your arms and legs off the floor and hold for 5 breaths. Get down on the ground. On the last rep, you can grab your ankles with your hands and sway a bit.
Day 3 (Friday) - Shoulder girdle and chest
Push-ups: 2 sets of 10 times. Girls can do push-ups from the knees, as this will reduce the load. The hands should be placed under the upper chest at a distance slightly greater than the width of the shoulders.
Reverse push-ups: 2 sets of 10 reps. Stand with your back to the sofa, lean on its edge with your hands, stretch your legs in front of you. As you inhale, lower yourself, bending your arms at a right angle at the elbows, as you exhale - stand up.
Plank walking: 2 sets of 15 repetitions. Get into a plank stance with an emphasis on your palms. Then rearrange each hand one after the other on the forearm and then again on the palm.
Touching the shoulders on the plank: 2 sets of 15 times. Go back to plank pose. Then alternately separate your right and left hands and touch them on the opposite shoulder.
