Certainly everyone in their life thought it was time to put their figure in order. Many people are dissatisfied with their figure and want to hang the swelling. There are some ways to lose weight. Today we will talk about a way of losing weight that does not take up a lot of time and effort. This method loses special exercises at home. Let's go!
Causes of overweight
Before you solve a problem, you have to deal with the causes of the occurrence. The main causes of excess weight are:
- Smoking and alcohol.
- Low level of your physical activity.
- Violation of the metabolism.
- Frequent use of fat foods and pastries.
- The use of a large amount of salt.
- Night meals.
- Overeating.
- Genetic predisposition to completeness.
Most of the time there are several reasons and they strengthen each other. For example, if a person eats a lot, but at the same time does sports, she cannot have any overweight problems. One person can eat little, but at the same time smoke and sometimes drink alcohol. In this case, it is also unlikely that he has problems with overweight.
Most of the time, people have additional pounds due to the wrong lifestyle. Basically, it is five or even six days a week. Next, the car moved to the house and sits again. Increase the apartment in the elevator. After a hard day you can take a bottle of beer and fat snacks. Next, the evening spent on TV. But if a person looks at something while eating, his attention does not focus on food. For this reason, one person eats 30 percent more. These are 30 percent that are deposited on the stomach.
More than half of the men who live in large cities lead such a lifestyle and therefore have a decent belly. This means that you have to completely change your lifestyle for losing weight. It will be necessary to give up some bad habits and buy useful.
In most cases, in most cases they become fat after birth and after marriage. Many women when they get married stop following themselves. This explains by the fact that she already has a constant man who loves her, so she doesn't have to follow her figure. Such a policy is not correct because she can ruin her marriage. If you are aware of it and have decided to lose weight, respect for you! Let us do it together!
The key moment when losing weight
The main thing when losing weight is the difference between the consumed and used energy. Your gender doesn't matter here. The main thing is to use the right products and be physically active. So that you can get rid of excess weight, you have to spend more energy than you use. Without this, your weight does not change in a smaller way. Let's look at three options for the development of events:
- The human weight increases.
- The weight of a person does not change.
- The human weight decreases.
In the first case, one person constantly eats fat foods, drinks beer and lies on the couch. It consumes a decent amount and spends very little energy - for work or in a shop for food. Energy that he does not spend is deposited on the stomach in the form of fat.
In the second case, the difference in the consumed and consumed energy is approximately zero. For example, a person does practically no physical exercises, but he prefers vegetable salads and cooked meat with quick nutrition. And drink 2-3 liters of water every day. It spends little energy, but also consumes little. Therefore, its weight is always at about the same level. The same situation when a person eats a lot and is constantly being trained.
In the latter case, one person gets rid of excess weight. First, it uses low -calorie products so that it simply has no unnecessary energy. This energy is sufficient for him for the life of an ordinary person. Second, he carries out special weight loss exercises that require him a lot of effort. And it turns out that the balance of accepted energy is negative a day. Accordingly, the body begins to pull energy from internal reserves, namely fat on the stomach of this person.
We will not climb in more detail in the topic of food, but we will take a very important point into account. When losing weight, it is necessary to train 2 hours after eating. And when the training is over, you have to wait 2 hours before eating something.
If you have a snack shortly before training, this reduces its effectiveness. The quality of the exercises worsens and you cannot spend the required energy.
Immediately after the end of the training, the body begins such a time when it urgently needs to restore the energy issued during training. This time takes about two hours. So we have to wait for this time. If you eat something within two hours after training, this disturbs the weight loss process. After training, the food is absorbed much better by the body. We don't need that because we lose weight.
If the body understands that energy does not come from the outside, it takes it from inner reserves - from her fat on the stomach. After two hours, the body stops looking for this energy because it takes it out of fat. This is how the process of burning fat. If this time has passed, you can enjoy dinner and reward yourself for good training with a vegetable salad and a piece of cooked chicken.
Home exercises for weight loss
We are not transferring to what the weight of the weight loses. With weight loss, it is not necessary to carry out heavy bodybuilding exercises. It is enough to carry out some fitness exercises. The main thing is that a lot of energy is spent on its execution.
The most effective fitness exercises for weight loss at home:
- The rotation of the tire is a very popular and effective fitness exercise. It is more suitable for girls because men try to overtake fat in muscle mass and a flat stomach is more important for girls. In addition to the fact that this exercise burns calories, it also works her abdominal muscles. So if you carry out the rotation of the tire, kill two birds with a stone. If you lose weight, your abdominal muscles will be worked out well.
- An energetic dance is suitable for both men and women. Think of your last trip to a night club or a disco. After a few hours danced, they sweat a lot. This is very good, because you get rid of excess weight. Now you have to dance more energetically than with a disco. Switch on the music that motivates you and illuminates and move your hips and imagine you are a star. Joke! To not waste time, turn on the video by dancing for weight loss and repeat everything you do there.
- Jumping from the position of half a hock and the crouch requires a lot of effort. Step exercises require a strong breathing system. During the intensive training, a lot of energy goes for breathing, so you do not neglect the performance of this exercise.
- Lift the legs and fuselage. There are some myths for the press exercises. One of them that will not help you lose weight. This is not the case, because you need energy like any other exercise. Therefore, do not forget to pump the press. After all, you want to be the lucky owner of the estimated cubes when you lose weight, don't you?
- Push -ups are needed to get rid of fat on hands and breasts. If a person has problems with excess weight, it is usually defamed everywhere, both on his stomach and on his hands. To output more energy as possible, carry Push -ups with cotton. Rest between the approaches for at least one minute.
- Two legs are another popular fitness exercise. It is more suitable for women who want to get rid of cellulite on their feet. This movement is intended to examine the shape of hips and buttocks and only burn subcutaneous fat.
- Working with boxing pear is a good aero load load. Make sure you add it to your exercises for weight loss. Working with boxing bulbs is more effective than losing weight. If you are a man, work better with pears for 30-40 minutes.
- Running is the most effective exercise of everything we are talking about today. It is not even worth talking about its advantages. If you want to lose weight, you definitely have to run. In order for jogging to achieve the desired result, it is necessary to constantly increase your time.
- Skakakki jumps bring you the same result as running. Here, however, more work aims to burn fat in the knees. This exercise is better suited for girls. If you are too lazy to leave the run home, you can replace it with a rope by jumping.
- The bar loads your whole body. To carry out this exercise, take the focus on lying down. Then go to the floor with your forearms. Keep your back straight and do not increase your buttocks. You have to stand in this position until you fall on the floor. This exercise is effective to lose weight and lose a mass increase. First, it has a strong anabolic effect on your body. Second, it requires considerable energy costs.
Additional tips
It is not worth eating, eating, television. First, they are distracted and eat a lot more, and that is unacceptable when you lose weight. Second, they have a lot more time for classes. If a person eats it and looks something, he usually needs about 15 minutes with a meal, and then she continues to inspect the film or the gear. Only then does he go through his business. If you are bored at home, register for the next fitness center. Perhaps you will find new acquaintances and friends in addition to losing weight.
Create your complex for weight loss classes as follows:
- Runs should be daily. Run a maximum of 2 times a week. Run on the rest of the days only 15 to 20 minutes to your pleasure.
- There are enough four fitness courses a week. 2 classes per week for the upper and lower body parts. For example on Monday and Thursday - we play squats, jump, dance and download the press. Tuesday and Friday - hit the pear and carry out the bar.
- The training should not take longer than an hour.
Drink at least 2 liters of water a day. No liquids, namely pure water. It is advisable to buy water in the shop. Make your habit to save several 5 -liter bottles of water at home. It is very good if you have sports bowls, for example a rubber tour or fitness balls. If possible, find something else and create a fitness corner at home. At home there are many exercises for weight loss. Therefore, change your training complex. After a month or two, the organism can get used to monotonous loads, and it will be more difficult to achieve the desired result. Eat less salt for food because it delays the liquid in the body. This does not contribute to weight loss, but reduces the effectiveness of your classes.
Diploma
Now you know everything about how to lose weight at home. By making recommendations from our article in practice, you can get rid of additional pounds and change your body. And above all, they have a complex about excessive weight, they will feel confident. Can a kind of happy belly feel different somehow? Good luck for you!