Exercise for weight loss

The lack of excess weight — the key to vitality, Wellness and good health. Slim figure gives confidence and increases self-esteem. To reduce weight at home without exercise equipment — should perform exercises for weight loss.

There are different sets of exercises for weight loss at home:

• women;
• men;
• children;
• obese;
• wishing to perform drying of the body.

Exercises for slimming should choose according to your wishes, possibilities, age, weight and height, as well as individual characteristics.

On the Internet there are many articles with exercises in order to lose weight in a week, however, it is important to remember that the key to successful weight loss forever — smooth. Best exercise for weight loss aimed at gradual lifestyle change, not instant results.

In addition to classic take-out in the fitness gym or at home equipment, there are also exercises for weight loss:

• yoga;
• Pilates;
• stretching.

In the classroom in these areas the emphasis is on stretching muscles and complete relaxation of the body, which reduces body fat. Exercises for weight loss easily carried out at home as it does not require equipment and machinery. The effect of weight loss is achieved through systematic training and relaxation of muscles. To achieve the result recommended to combine any physical activity restrictions in the diet.

A universal rule of weight reduction:

Attention the body spending more calories than consumption. Any exercise for weight loss at home will be effective if you follow them correct is diet and regime.

When and where better to start

The process of weight loss should be aimed, first and foremost, for recreation. To understand that being overweight negatively affects your health and needs to go on a diet to lose weight, it is possible according to the following criteria:

• you feel exhausted, constantly not getting enough sleep and not control your appetite;
• you are fixated on food, eat a lot of substandard food and food additives;
• you have high blood pressure or signs of diabetes;
• due to weight gain you feel pain in the body;
• you become difficult to maintain usual activity and exercise;
• when performing any exercises you have connections are shortness of breath, sweating and palpitations.

There is a mathematical approach to determining excess weight:

BMI's (body mass index) = weight (kg) : height (m) x height (meters)

Recognized as normal index to a value of 25. If the rate is higher, this suggests the need weight, as in this case, the weight begins to negatively affect health. Index of over 30 to talk about the initial stage of obesity. Fitness for weight loss — a great way to get in shape and to build health. There are lots of variations to take, and for starters, you can choose the workout according to individual preferences. You should calculate the amount of calories consumed according to the parameters and stick to this figure in preparing a meal plan. The main points that should pay attention to the loss the amount of fat in the body was safe:

• need to lose not more than 1kg a week, which is optimal for maintaining muscle mass;
• it is impossible to sharply reduce the fats: their content in your diet should be about 20%;
• the food must be balanced and it must contain vitamins, minerals and dietary supplements.

Effective breathing exercises for weight loss

The breath plays a key role in the functioning of the body. It will not only zabezpecovaci its vital functions, but to regulate internal processes. One of the most effective exercises for weight loss is considered to be the breathing exercises. It has a lot of advantages:

• oxygen helps to quickly absorb nutrients in the stomach;
• breathing exercises contribute to the breakdown of harmful substances;
• will help reduce the stress hormone in the body;
• exercises on breathing for weight loss you can perform at home;
• a positive effect on the female organs;
• if performed correctly, you will find a super effect.

The basic principle of each method is to use abdominal breathing inhale and exhale, inflating the stomach. Combining the various techniques presented in the methods, you will bring great benefit to your body. Duration of employment does not exceed 20 minutes. Paying complex as many hours a day, not forgetting the warm-up, you will achieve the desired effect quickly and easily.

Driven buttocks in tonus

Any physical activity, depending on intensity of the loads, reduces the fat layer on all parts of the body evenly. However, there are exercises aimed at the development of particular areas. These include the complex for toned thighs and buttocks.

There are five basic exercises for weight loss, which are suitable for beginners:

1. On your hands and knees, alternately lift each leg up, bent at the knee, the tension in the buttocks. Keep your back straight and arms perpendicular to the torso. Distribute the load on four legs evenly. Perform 3-4 sets of 15 times on each leg.
2. Squat technique "plie". It differs from the usual fact that the squat you need to perform, widely spreading legs. This allows you to work the inner thigh. Do 3 sets of 15 times.
3. Jumping rope. This is a game from my childhood to become one of the top effective to take for the buttocks at home. Should jump, landing on your toes. Thus worked out calves and optimum load. Duration — a few reps of 5 minutes.
4. Using a low bench or any exposed surface, stand on it and go at a rapid pace. Exercise should be about 5 minutes continuously several approaches. Try to keep the housing fixed.
5. Become exactly as before regular squats. Staying with the feet, get one that criss-cross and perform a squat. This exercise allows you to shift the emphasis of the load on the support leg and accurately process the soft muscles of the buttocks and thighs. Do 3-4 sets of 15 times on each leg.

For a successful result is worth to study the mode of training, following which you can easily lose weight at home. It is optimal to do 4-5 times a week, giving the body a break for rest and recovery. Calculate the days when you train, and write the generated schedule, adhering to the plan to take. So you make the training most effective.

Make slender legs

In exercise for weight loss for each day fits the complex foot. It is simple but effective, so is suitable for both beginners and thorough sports fans:

1. Standing straight, do leg swings in different from the body side. For convenience, you can take the prop at the front. Do this slowly to work the muscles efficiently. Make 3-4 repeat 15 times.
2. Squats can actively influence not only on the buttocks but also the thighs. Perform 3 sets of 15-20 times. Try to squat gently so as not to damage the knees.
3. Running in place will help to reduce the body weight without any extra effort. The most effective interval running — about 4 minutes at a normal pace alternate with 60 seconds of running at maximum pace.

Try to include exercises that help to lose weight, running in the warm season you can train outdoors. Cardio are considered the best in the weight. The exercises help not only lose weight, but to strengthen and improve the body as a whole. Try to include in the course the techniques that you like, and engage in fun — then the weight loss will become for you a pleasant bonus.

Create flat tummy

If you are concerned about the extra weight in the abdominal area, you will help simple exercises for weight loss. In their facility to enter a set of simple techniques to reduce fat around the stomach area and the sides:

1. Press the swing. You need to go to a position on the back. Put your hands behind your head and gradually lift your upper torso off the floor. Proper technique involves the tension due to the abdominal muscles. Do 4-5 sets of 10-15 times.
2. Plank is an effective exercise for the stomach and sides. Lying on your back, raise up on elbows or hands, severing the upper body from the floor. After that, climb on the toes. Your body has to balance on four points: two hands and two feet. Make the effort to stand statically for as long as possible. The optimum time of 5 minutes.
3. One of the primary to occupy for the slim waist and flat stomach - the "vacuum". Should be straight, inhale as deeply as possible and exhale hard to hold my stomach in itself. Using the "vacuum" you can see the first results of weight loss for the week. It should be done on an empty stomach, shortening of the soft muscles for 5 minutes or more.
4. Lateral press. This exercise differs from the classic version that starting position — lying on your side, not on the back. The side press allows you to pump soft oblique abdominal muscles, shape your waist and burn fat in this area. Do 5 sets of 10 times on each side.
5. Take supine position. Pull the legs forward, hands behind the head. Exhaling, raise your legs up as it "repels" them lower pressure. Exercise affects the most problematic part of the abdomen, in which deposits build up in the first place. Do 5 sets of 10 times.

For quick weight loss at home, especially when we are talking about the abdomen, it is important to maintain the results to take power. Reducing the volume of the stomach, you can easily get in shape with exercise.

Strengthen the back and make it graceful

Many young athletes looking for a training program for weight loss that uses all muscle groups, forgetting about the back. The spine is a very important organ which supports all body systems and provides it a go. Often the main cause of overweight is imbalance in the musculoskeletal system. A selection of exercises for keeps will help to avoid pain in it, and comprehensively strengthen the body:

1. You should lie down on your back with straight arms along the body. Exhaling, lift your pelvis off the floor, bending at the back. Proper training provides a pause for 1-2 seconds at the top point. With the inhalation, lower yourself to the starting position. Repeat 20-30 times.
2. In the sitting position on the Mat, put your hands up, creating stress. Squeezing the soft muscles of the buttocks, move them around the Mat forward and backward for 5 minutes intermittently.
3. Standing, lift one straight leg and place it on the protruding surface. One foot is flat on the floor. Exhaling, bend forward body to the leg, stretching the soft touch. Do 5 sets of 10 times.
4. Sitting on the floor and keeping your back straight, take a deep breath. With the exhale, slowly reach hands to toes, without forgetting about provisions keeps. Perform tasks 10-20 times.
5. Lying on your back, pull straight arms along the body. Exhaling, raise the lower part of the body, leaving the blades on the floor. Lower the straight legs behind the head as possible. Perform 2-3 sets of 15 repetitions.

There are lots of varieties to take for the spine. To strengthen your back can not only set of exercises for weight loss at home, but all kinds of sports hobby (swimming).

Tightens hands

Athletes, exercises for beginners, often forget about the hands, paying attention to the more critical, in their opinion, zones. However, hands always in sight, and their appearance can say a lot about it, so you should include them pumping fitness exercise:

1. You will need weights — water bottles, or any other weight. Become straight, lean forward. Exhale attract the hands with the weights along the hip. Repeat 3 sets of 15-20 times.
2. Using the same equipment, vibrates. Raise hands in different directions with the breath, and exhale slowly attract them to each other, feeling the tension. Do 4 sets of 15 times.
3. Pushups are among the most effective exercises to pump hands. Starting position — the same as in the strap, only hand position a little wider. Slowly bend elbows and lower body, with the breath return to its original position. Need to do 3 sets of 10 times.

For weight loss necessarily exercise in the fitness club. Today there are many alternatives to the gym — starting from online workouts for weight loss and ending with training at home for women and men. If you want to achieve results in any financial and resource capabilities.

How to speed up the results proper nutrition is

For the qualitative reduction of body weight training alone may not be enough. It is recommended to make adjustments to your diet, replacing poor-quality and harmful products useful alternatives. But don't overdo it — under heavy load the body is under stress and stores fat.

Observe the calorie deficit

There's a Golden rule of losing weight — the body burns body fat when spending more calories than it consumes.

When counting calories you must consider the rule Mifflin-San Geora:

Basic metabolic rate = (9.99 * weight in kg) + (6.25 * height in cm) – (4.92 * age in years) – 161.

The resulting figure must be multiplied by a physical activity factor (1.2 to 2.0), a sober assessment of its level, and then subtract from the result of 20%. The result will mean the required daily norm of calories for you. Try to follow the figures without fanaticism.

Junk food provokes the accumulation of salts in the body, and also contributes to acne, disorders of the intestine and excess weight. For quality reduce body weight, you should concentrate on gradual results. When compliance with diet and regular exercise weight loss will come immediately. But for fixing of results it is necessary to introduce the sport to their list of Hobbies and enjoy new way of life.