Of course everyone at least in his life thinks it's time to put that figure. Many people are dissatisfied with their numbers, and want to get rid of the hanging side. There are several ways to lose weight. Today we are going to talk about how to lose weight that doesn't take much time and effort. This method loses weight at home using special training. Let's go!
Heavy source of heavy
Before solving the problem, you need to deal with the causes of the incident. The main cause of weight loss is:
- Smoking and alcohol.
- Your low level of physical activity.
- A violation of metabolism.
- Frequent use of fatty foods and pastries.
- Use a large amount of salt.
- Dinner.
- Eat too much.
- Genetic predisposition to perfection.
There are usually several reasons, and they strengthen each other. For example, if a person eats a lot, but at the same time playing sports, he or she cannot have problems with overweight. One can eat a little, but at the same time smoking, and sometimes drinking alcohol. In this case, he may not have problems with excess weight.
Often, people have extra pounds because of the wrong lifestyle. Basically, it's five, or even six days a week. Next, move to the car driving home, and sit down again. Go up to the apartment in the elevator. After a tough day, you can take a bottle of beer and snacks. Next, the afternoon spent on TV. But when one sees something while eating, his attention is not focused on food. Therefore, one eats over 30 percent. It is 30 percent stored in the stomach.
More than half of the men living in the city -the big randor brings such a lifestyle, and therefore has a good stomach. That is, to lose weight, you need to change your lifestyle completely. It is necessary to leave some bad habits and buy useful.
For women, in most cases they get fat after giving birth, as well as after marriage. Many women, when they get married, stop following 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 figure. Such a policy is incorrect, as it can damage your marriage. If you realize this, and decide to lose weight, great tribute to you! Let's do it together!
The main moment in losing weight
The main thing in weight loss is the difference between the energy used and consumed. Your gender is not a problem here. The main thing is to use the right product and physically active. Therefore, in order for you to lose 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 for events development:
- Human weight increases.
- A person's weight has not changed.
- Human weight decreases.
In the first case, one always eats fatty foods, drinks beer and located on the couch. He used a good amount, and spent little energy - to go to work or at a store for groceries. The energy he does not spend is kept in the form of fat in his stomach.
In the second case, the energy differences used and used are about zero. For example, a person is practically not involved in physical training, but he prefers vegetable salads and boiled meat with fast nutrition. And also drink 2-3 liters of water daily. He spent little energy, but also eating it a little. Therefore, the weight is always at the same level. The same is true, if one eats a lot and is always trained.
In the second case, one loses excess weight. First, he uses low calorie products, so he has no unnecessary energy. This energy is enough for her for the lives of ordinary people. Second, he did a special weight loss exercise that brought him a lot of effort. And it turns out that the energy balance received that day was negative. Therefore, the body begins to attract energy from the internal reserves, that is, from the fat in this person's stomach.
We will not climb the topic of food in more detail, but we will take into account one very important thing. When losing weight, it is necessary to train 2 hours after meals. And when the training is complete, you have to wait 2 hours before eating something.
If you have snacks before training, this will reduce its effectiveness. The quality of the training will get worse, and you will not be able to spend the amount of energy you need.
Immediately after the end of the training, the body begins as it needs to immediately recover the energy spent during the training. This period lasts for two hours. Therefore, we have to wait for this time. If you eat something within two hours after training, this will interfere with the weight loss process. After exercise, the food is better absorbed by the body. We don't need this, because we lose weight.
When the body understands that energy will not come from the outside, it begins to take it from the internal reserves - from your fat in the stomach. After two hours, the body will stop looking for a place to take this energy, as it will remove it from fat. That's how the fat burning process takes place. When this period has passed, you can enjoy dinner and reward yourself for good training with vegetable salads and a piece of boiled chicken.
Home training for weight loss
We turn to the process of losing weight. For weight loss, there is no need to do heavy bodybuilding exercises. It's enough to do some fitness exercises. The main thing is that when they are implemented, a large amount of energy is spent.
Therefore, the most effective fitness training for home weight loss:
- Loop rotation is a very popular and effective fitness exercise. It is best for girls, as men try to overcome fat into muscle mass, and flat stomach is more important for children. In addition to the fact that this exercise burns calories, it works your abdominal muscles. Therefore, doing a loop rotation, you kill two birds with one stone. When you lose weight, your abdominal muscles work.
- Powerful dances are suitable for men and women. Remember your last trip to a nightclub or a disco. After a few hours of dancing, you sweat hard. This is very good, as this is how you lose excess weight. Now you need to dance more energetic than at a disco. Turn on the music that motivates and turns you on, start moving your hips, imagine that you are a star. Jokes! To avoid wasting time, turn on the video by dancing for weight loss, and repeat everything they do there.
- Jumping from a half -jong and jongging position requires a lot of effort. Exercise exercises require a strong respiratory system. Many energy goes to breathe during intensive training, so don't overlook the performance of this training.
- Lifting legs and trunks. Around the training to the newspaper walking several myths. One of them they won't help you lose weight. This is not the case, as they, like other exercises, need energy. So don't forget to pump the newspaper. After all, you want to be a happy owner of a cherished cube, when you lose weight, right?
- Push -UPs are needed to get rid of fat in your hands and chest. As a rule, if a person has problems with overweight, then he or she is slandered everywhere, both in his stomach and in his hands. To spend more energy, do it with cotton. A break between approaches is not more than one minute.
- Two feet are another popular fitness exercise. It is best for women who want to get rid of cellulite on their feet. This movement is more intended to study the shape of the hips and buttocks, just burning subcutaneous fat.
- Working with a boxing pear is a good aerobic load. Make sure you include it in your training set for weight loss. Working with boxing pear is more effective than losing weight. If you are a man, then you better work with a pear for 30-40 minutes.
- Walking is the most effective training of everything we talk about today. It doesn't necessarily talk about the benefits. If you want to lose weight, you definitely need to run. In order for jogging to bring the desired results, it is necessary to constantly increase their period in time.
- Skakakki jumping will bring you the same results as walking. However, here more work is intended to burn fat in the knee. This exercise is more suitable for girls. This way, if you are too lazy to leave the house, you can replace it by jumping with a rope.
- The bar will load your entire body. To perform this exercise, take an emphasis to lie down. After that, go to the floor with your lower arm. Keep your back straight and don't raise your back. In this position, you need to stand up until you fall to the floor. This exercise is effective for weight loss and mass profitability. First, it has a strong anabolic effect on your body. Second, it costs a lot of energy.
Additional tips
It's not worth eating food, watching TV. First, you are disturbed, and eat more, and this is unacceptable when losing weight. Second, you will have more time for class. Usually, if someone eats and sees something, it takes about 15 minutes at meal time, and then he or she continues to check the movie or delivery. Only then did he go to his business. If you are tired of studying at home, sign up to the nearest fitness center. Perhaps, in addition to losing weight, you will find new contacts and friends.
Build your weight loss class as follows:
- Walking should be every day. Run a maximum 2 times a week. All day long, only runs for 15-20 minutes for your pleasure.
- There are enough four fitness classes per week. For the upper and lower body, 2 classes a week. For example, Monday and Thursday - we do squats, jump, dance and download newspapers. Tuesday and Friday - hit the pear and do the bar.
- Exercise should last no more than an hour.
Drink at least 2 liters of water daily. Not liquid, which is pure water. It is advisable to buy water at the store. Make your habit of storing at home a few bottles of five liters of water. It is best if you have any sports shells, for example, rubber tourniquet, or fitness ball. If possible, find something else and create a fitness angle at home. There are many exercises for weight loss at home. Therefore, always change your training complex. After one or two months, the organism can be used for a boring load, and it will be more difficult to achieve the desired result. Eat less salt for food, as it delays the fluid in the body. And this does not contribute to weight loss, but reduces the effectiveness of your class.
Conclusion
Now you know everything about how to lose weight at home. By putting suggestions from our article in practice, you can get rid of additional pounds, and thus change your body. And, most importantly, you will have a complex about overweight, you will feel confident. Can a happy stomach somehow feel different? Good luck!