In fight against excess weight the diets in itself seldom help to reach desirable effect. For this reason everyone comes to ways to weight loss sooner or later that it is necessary to begin to accustom a body to physical activities. It is possible to go to gym or to carry out exercises of the house. Let's consider what it is better to begin with what set of exercises to choose how to be engaged at home and what it is better to do in gym.
Contraindications to weight loss
Having insistently decided to bring the body into a form and to get rid of excess weight, it is necessary to be sure that it is not contraindicated to you. You can safely begin to play sports and to normalize the diet if you do not belong to the following categories:
- The weak organism which is only formed cannot have such stress as weight loss. Therefore responsible parents should not deprive of the child of useful biologically active connections even if he has extra kilos. Another matter — to try to transfer smoothly the child to healthy nutrition if you did not accustom your child to it at once.
- Pregnant women. The woman's organism during pregnancy and so experiences a lot of additional strain, and the diet is in most cases too a stress for an organism: there is the general fatigue, nails become weaker, hair, etc. drop out. Also many mistakenly consider that a diet — it is obligatory starvation and refusal of many products, without the assistance of experts choosing that to them is and what it is necessary to refuse.
Read about whether pregnant women can practice yoga.
All this as a result results in deficiency of nutrients in an organism — it cannot be allowed at pregnancy at all: development of various pathologies of a fruit can be a consequence.
- The feeding women. If the child eats only milk, mother needs to watch the food, however it is necessary to refuse only harmful products, allergens. For the rest it is necessary that together with food all substances necessary for the child for the healthy growth and development got into a female body.
- Teenage girls. During 15–17 years very many girls just begin to care for the appearance and including a figure. However to grow thin when yet the menstrual cycle did not settle, it is impossible. Restrictions in protein can badly affect formation of female sex hormones owing to what in the future there can be violations of a menstrual cycle or even infertility. Moreover, the deficiency of nutrients is very harmful to the growing organism: the immunity can decrease, skin, nails, teeth, hair will begin to spoil.
- Women during a climax or in the preclimacteric period. The fact is that during this period most of women begin to gain promptly weight, and it is possible to make with it hardly something therefore it is better not to spend forces and not to exhaust an organism in vain. Also at this time there are changes in an endocrine system therefore weight loss can lead to developing of various illnesses.
- Men and women who have some chronic diseases, for example, of diabetes. If you have a chronic form of any other disease, then before beginning weight loss, surely consult with your attending physician.
- People who underwent an operation or an infectious disease recently. It is possible to begin occupations or to go on a diet only when the organism completely is restored.
Healthy nutrition
Daily healthy food — pledge of a beautiful body. For fast weight loss it is necessary to be able to combine trainings and consumption of the correct healthy food. Let's consider as when it is necessary to eat if you try to lose weight.
Fats are a reserve power source, i.e. the human body begins to use them when it has not enough energy. It is not recommended to go on a training with the filled stomach, having gained energy from food. It is better to force an organism to receive it from stocks in the form of fat. However it is necessary to remember that nervous system and a brain of the person work generally at the expense of carbohydrates, and their working condition is very important for productive occupation. Therefore it is bad to starve before physical activities too. It is necessary to eat at least in 2 hours prior to occupation and it is desirable that it was the food rich with carbohydrates. So, before a training it is necessary to eat:
- porridge;
- fruit (everything is possible, except grapes and bananas);
- buckwheat;
- vegetable salads.
If you are engaged in the morning and have no opportunity to eat several hours prior to a training, for breakfast (for an hour prior to occupation) it is possible to eat one apple or a little porridge. If you do not have even one hour prior to a training, it is possible to drink green tea on the way to the gym.
We recommend to learn what products are most of all useful to heart and vessels.
The posttraining period is ideal time for expenditure of the saved-up fats as after the intensive occupation in a human body the energy shortage is formed. At once it is not necessary to gorge on: wait until after physical activities there passes at least an hour, and it is better — two, and then it is possible to use the products rich with protein, for example:
- skim cheese;
- egg whites (it is possible to make of them omelet);
- boiled chicken fillet;
- boiled meat of a squid;
- the boiled or steamed fillet of white fish.
It is possible to add to one of above-mentioned products still the vegetables salad filled with a small amount of vegetable oil. Salad can consist of tomatoes, cucumbers, cabbage, the Bulgarian pepper, a garden radish, leek, lettuce leaves, greens. Also, if you the big fan of dairy products, food can be replaced with kefir (0.5 l, a maximum — 1% of fat content).
Learn, than kefir and whether it is possible to use it before going to bed is useful.
At many people at once after the training the appetite wakes up, and they cannot suffer even hour before beginning to eat. Here several easy ways to kill hunger for the small period of time:
- Try to drink a large amount of water.
- It is possible to drink 0.5 l of the fat-free kefir.
- Dampen ardor with big apple.
In case you have evening trainings after which in two hours you go to bed, it is not necessary to starve itself till the morning. Eat for the night, but only a small portion of dietary products.
How to choose a set of exercises
Correctly picked up general exercises are an important component of process of weight loss. At first it is necessary to understand where you want to be engaged: houses or in gym. Of course, it is better to go to the hall as at home not much manage to gather and in certain time to begin occupation, and it is important for weight loss that trainings were systematized. Moreover, it is better than a condition for occupations in the hall as there is all necessary equipment. However there are many people which have a huge desire to lose weight, but there is no time or an opportunity to visit gym (for example, they hesitate of people around). For such category of people there is a set of exercises which can be done houses. But to be engaged at home — not for lazy, it is necessary to have persistence and will power that in a cozy house situation to distract itself from another important issues for sports activities.
It will be for certain useful for you to learn whether it is possible to do kardio after the power training.
Also distinguish power exercises, cardiotrainings or exercises on an extension. Power exercises are a work with weight (bars, dumbbells, other weighting compounds). Occupations with a weight are super-useful as help to bring muscles into a form, to gain muscle bulk, to find force. With their help it is possible to accelerate energy burning process also.
Cardiotrainings help not only to lose weight, but also to improve work of a cardiovascular system. Such occupations can include jumps, run, squats, inclinations, swimming, etc. They help to lose weight due to combustion of fats. The extension cannot occupy all training. Such exercises which help to increase elasticity of a body will be suitable for warm-up better: they have to take 15–20 minutes at the beginning of the training before performance of the main exercises.
Important! Warm-up has to be an integral part of each training as simple intensive exercises without weight help to warm muscles and to prevent traumatizing during the main part of occupation.
Of course, the best choice for weight loss are complex trainings which include all three types of exercises for all body. At the same time it is worth remembering that at the beginning of weight loss more time should be found for cardio-exercises. And when you will lose weight, put emphasis on power occupations that the body gained relief and became more elastic.
7 best ways of weight loss of the house without exercise machines
Many people have no financial opportunity, time or desire to visit the hall therefore look for ways how to reduce body weight by means of simple exercises without exercise machines. Let's consider effective exercises for which performance additional resources and devices, except those which are at home at all are not necessary.
Run
Run is very effective way to improve work of a cardiovascular system, to burn fat and excess calories. It is the best option for weight loss.
Read in more detail about advantage of run for a human body.
If there is no special equipment at your place and you do not visit the hall, then it is necessary to run on the street, following the basic rules:
- First, choose for run the most comfortable for you time. Experts recommend to run in the morning to be loaded with energy. However there is a category of people who cannot wake up very much early and after such run, on the contrary, fatigue and drowsiness feel the whole day. Therefore it is not obligatory to run in the morning. If it is more comfortable to you to leave this occupation for the evening, run in the evening, but at least in 2 hours prior to a dream. Moreover, fats are more intensively burned in the evening therefore for weight loss to run is a great option in the evening.
- Run at comfortable speed. Do not try to run too quickly: it is tiresome and it is not useful for the beginner's organism. To control the rate of run, get a pulsomer: at average speed the impulse of the person should not exceed 120–130 beats per minute.
- At the initial stages of occupations do not overstrain yourself — let it will be short jogs 20–30 minutes, alternate run to intensive walking. In a month it is possible to increase jog time up to 40–45 minutes.
- Choose the place for jog. The stadium, the avenue or the park with soil paths will be the best option. It is impossible to run on asphalt as it can harmful affect a condition of your backbone.
- Before running, be surely warmed, make warm-up.
- Buy special run footwear.
- Very important during jog correctly to breathe: by a nose it is, slowly, deep and weakened.
- Jogs have to be regular. You will not lose weight if you run once a week, and here if to make the accurate plan of occupations and to run time in two-three days, visible results can be achieved in a month.
Whether you know? Quicker to lose weight, get a dog. Scientists found out that owners of domestic dogs make every day 34% more movements, than people who do not have them: calories are burned quicker, respectively, fat leaves more rapidly.
Fast walking
Strangely enough, the best means for combustion of fat in the bottom of a stomach are foot walks by a fast pace. Intensive walking accelerates processes of metabolism and heart rate. Therefore if to eat properly and quickly to go 4 times a week 40 minutes, it is possible to hope for quite good result.
Jumps
Very good exercises for combustion of fat on all body are jumps. There is no special technology of performance of the "correct" jumps, it is only necessary to remember that when landing a leg have to be bent in knees, otherwise it is possible to be injured seriously. For one occupation it is necessary to carry out not less than 30 jumps.
Level
The level, though at first sight also it seems to some of easy static exercises, is very good for the general weight loss of all body. This exercise not only promotes a zhiroszhiganiye, but also strengthens muscles of almost all parts of a body.
Get acquainted with types and technology of performance of a level.
All essence of exercise is in that to stay some time (30 seconds for beginners, 2–3 minutes for more sporty people) in a certain pose: lay down on a stomach, raise an upper body on the lower part of hands, and legs — on fingers. It is important that when performing exercise the back was not bent.
Push-ups
Such exercise will help not only to reduce excess weight, but also to find to a body force. Lay down on a stomach, legs together, hands at shoulder length. Raise a body on the straightened hands and socks. Make sure that a back equal, and begin to bend and unbend hands in elbows, lowering and raising a trunk. Elbows at the same time have to look in the parties. 10–15 push-ups are a norm for beginners.
Squats
The best exercises to dump excess weight in a lower body, squats are. Place legs on width of shoulders so that socks looked directly. Lower an upper body on an exhalation. At the same time knees should not leave forward further, than for the level of toes. On an exhalation rise up. At the first trainings it is possible to do 50–60 squats for time.
Moves legs
The easiest exercises which can help to cope with excess weight are moves legs. As a support for their performance it is possible to use a chair. Having become exactly, lean on a chair back hands, put legs at shoulder length, bend the right leg in a knee a little and begin to raise sharply the left leg up, returning it then back. That occupations were effective, it is necessary to carry out every time 3 approaches on 20 times on each leg.
Effective exercises for weight loss
Correctly to distribute loadings, it is necessary to understand what muscles in a human body develop any given exercises how many times a week are better to be engaged what has to be structure of a training, etc.
Whether you know? Strangely enough, with weight loss you can be helped by an aromatherapy. It is proved that some smells send signals of saturation to a brain. It is, for example, a smell of a peppermint, apples or bananas. Buy home a bottle with essential oil or slowly chew the chosen product to prolong action of a smell.
In house conditions
If you have an opportunity and desire to buy home several exercise machines, the stepper or the racetrack will be a great option. Let's give several effective exercises of which the training can consist at home.
Warm-up
Warm-up — an obligatory part of occupations which cannot be neglected. As warm-up it is possible to make inclinations back and forth and in the parties, exercises on an extension, turns by the building, data of a knee of the right leg with an elbow of the left hand and vice versa.
Video: Warm-up before a training
For a stomach
To pump up muscles of a press and to get rid of excess fat on a stomach, it is possible to do:
- twisting lying;
- twisting with turns in the parties;
- "scissors" legs;
- exercise "bicycle";
- raising of legs on a chair.
For buttocks and hips
The lower body, as a rule, is the most problem at women. However it is also very useful for men to carry out exercises on this zone. So, to bring into a shape of a buttock and hips, carry out the following exercises:
- squats;
- attacks;
- legs costing moves;
For hands
To carry out exercises for hands, it is better to buy home dumbbells and a special roller. For improvement of a condition of your hands:
- raise the unbent hands with dumbbells in the parties;
- bend hands with dumbbells, lifting them to a breast;
- do exercises with a roller;
- be wrung out.
For legs
The most effective exercises which will help to bring into a shape of a leg are:
- squats;
- push-ups;
- attacks;
- run;
- moves legs;
- fast walking.
For a back
House sports activities can also help to strengthen back muscles. It is possible to make it by means of the following exercises:
- bridge hips;
- exercise "dog and bird";
- level on one side;
- lumbar twisting.
Hitch
The hitch is the important finishing part of a training. The hitch has to contradict, in fact, in what you were engaged during the training: if you did exercises which increased heart rate and dispersed pulse, the hitch has to bring it to an initial state; if you all training stretched, as a hitch make a lung kardio.
Video: A hitch after the training
In gym
Of course, it is better to be engaged in gym under the accurate guide of the trainer, however there are programs of occupations which will suit almost all beginners, regardless of physiological features of any given organism.
Study the list of useless exercises in gym.
The program for a week for men
The program of trainings for weight loss on days for a week of occupations for male beginners can look as follows (on condition of three occupations a week):
Day 1
Exercise |
Approaches |
Time performance/number of repetitions |
|
Warm-up |
15 minutes |
|
|
Twisting on an inclined bench |
3–4 |
12–20 times |
|
Giperekstenziya |
3–4 |
10–15 times |
|
Squats with a bar |
3–4 |
10–15 times |
|
Draft for the head from the top block |
3–4 |
10–15 times |
|
Costing a bar press from a breast |
3–4 |
10–15 times |
|
Bendings of legs in the exercise machine lying |
3–4 |
12–20 times |
|
Push-ups from a bench behind |
3–4 |
10–15 times |
|
Broach with a bar |
3–4 |
12–20 times |
|
cardio |
10 minutes |
|
|
Hitch |
5 minutes |
Day 2
Exercise |
Approaches |
Time performance/number of repetitions |
|
Warm-up |
15 minutes |
|
|
Raising of legs in an emphasis |
3–4 |
10–20 times |
|
Stanovy draft with dumbbells |
3–4 |
10–15 times |
|
Attacks with dumbbells |
3–4 |
10–15 times |
|
Draft of the horizontal block |
3–4 |
10–15 times |
|
Costing a bar press because of the head |
3–4 |
10–15 times |
|
Leg extention in the exercise machine |
3–4 |
12–20 times |
|
Push-ups from a floor the wide successful fellow |
3–4 |
10–20 times |
|
Costing bending of hands with a bar |
3–4 |
10–15 times |
|
cardio |
10 minutes |
|
|
Hitch |
5 minutes |