List of effective weight loss for beginner women

To get rid of excess weight, it is not necessary to drive with difficult gyms and torment diets.Of course, if we are talking about many weight and health loss problems, the help of a nutritionist and professional coach will need.But if you only want to drop 5 to 6 kilograms and remove boring belly, you can do it easily at home.

Why are we not losing weight?

It is worth starting with the unique characteristics of the body.Someone instantly loses weight to the slightest stress, since a little stress is an easy way to earn 5-10 kilos, regardless of the amount of food.Someone can be overwhelmed with cakes and get an increase in scales of 0.5 kilograms, and someone "extends" from a look to the cake.The point is metabolism.And if nature did not give him the opportunity to get rid of fat reserves in a couple of campaigns in the hall, he should not despair.Regular physical activity, adequate nutrition and the rejection of bad habits is the key to health and a beautiful figure.Yes, maybe you will never reach the ideals of the beach body, but you can feel healthy and safe without it.In addition, some simply cannot afford regular visits to fitness rooms and sports complexes: there is no time, money and sometimes desires.In this case, training can be carried out independently, at home.In this article, we have compiled effective weight loss exercises that can be done independently.

IMPORTANT POINT: Sometimes the weight is not due to health problems.In this case, excess weight acts as a symptom: the problems can be with the thyroid gland, the cardiovascular system and the hormonal background in women.Therefore, if the weight suddenly began to grow and does not even go to diets, this is an occasion to urgently consult a doctor and take a series of tests.

Memo to lose weight

A kilogram of fat and kilograms of muscles occupies a different volume in our body.But, unfortunately, when it comes to losing weight exclusively with the help of diets, the muscles are mainly "impressed."This is due to the fact that the body that experiences stress (and any diet is stress) begins to defend itself intensely.The reaction of the ancient brain is triggered, for which a strong fall in daily calories is evidence that the body should be translated into emergency.Fat reserves are deposited, in a person, energy disappears: the body enters an energy saving regime, which allows surviving without food.Therefore, any diet will not give the expected effect, whether it goes abruptly or does not support it with physical effort.What should I remember if you want to lose weight?

• The calorie content of the dishes must be gradually reduced.You can't stop eating oily eating fat, fried, sweets and stop frying food in butter if you have done so in recent years.Every harmful must leave the diet gradually.If 2000 calories consumed per day, for weight loss, they must be reduced to 1,500.But you must do this for three or four weeks, no faster!
• Control insulin level.This hormone transports glucose throughout the body, increasing the supply of glycogen in the muscles.It is this necessary substance for effective training.Insulin increases after each meal, interrupting fat cell processing in 1-2 hours.That is, regular sandwiches with sandwiches, cookies and sweets increase weight precisely because insulin production increases.Carbohydrates should be consumed only in a strictly defined time and not exceed the daily dose according to the harmonious calculation of carbohydrate fat proteins.
• Train regularly.Beginning exercises are good because they are easy and easy to perform.Therefore, he does not need to throw them: if he trained for two weeks and then abandoned for several days, it will not have turned out.A serious systematic approach to this effect is needed.The habit occurs in forty days, so at least a month you will have to perform all the exercises honestly and regularly.

Interesting data: Simple walks help lose weight.Yes, it is completely optional to run in the morning and night.First, the inappropriate race is detrimental to knee joints.Secondly, going to walk for some weight losing is mentally easier and more pleasant than a race.The only condition: daily walks must be at least 3 kilometers.Ideally, 6-10, but few agree with such exploits.

The best exercises to train at home

How to fight overweight at home, if there are no simulators?Fortunately, there is a wide range of exercises to start losing weight, which help fight fat deposits anywhere in the body.

Burpeated.This is one of the most effective exercises, whose results can be seen in 5-6 regular training.At first it seems complex, but in fact, it is Burpee who gives him a uniform load in all muscle groups, which allows him to quickly burn fat.Exercise is done as follows:

• Stop exactly, separated leg shoulder width.A squat begins;
• stay down, put your hands on the floor on the sides of the body;
• Rub your legs sharply backwards, lower the chest to the floor, like when you push;
• Lift your chest, jump forward, return to the lower position of the squat;
• Get up abruptly and jump, hitting your hands on your head.

It is recommended to execute approaches 10 times 2-3.If such quantity seems difficult, first, two approaches and 5 times with a gradual increase in the load will be enough.This will not only help quickly get rid of fat, but also to develop the respiratory system.

Lizards. An exercise that is necessarily included in each training program.It helps solve the back muscles, get rid of fat in the armpits, pump and lift the muscles of the chest.Exercise is done as follows:

• Take the lying emphasis.Hands at the shoulder level, legs in the width of the hips;
• Take your chest to the floor, you must preserve the position of the "bar";
• Exhale and rise to the initial position.

Repeat from 10 times, depending on your own preparation and capabilities.In addition, you can expel from the couch, or you can from the floor by placing your feet on the couch: such reverse thrust is even better elaborated the chest muscles, which is especially relevant to women with large breasts.

Jacking Jack. This exercise can be called the next step after Burpee and Push -Us.It is used for cardiovascular load and allows you to burn excess calories.We perform the exercise as follows:

• Put your feet, shoulder width;
• Start jumping, swinging with your hands;
• Alternate the movements of the hands up and down in each jump.

The number of approaches depends on its preparation.Perform the exercise up to 20-30 times in an approach.

Leg rotation.Exactly a minute for execution, and an excellent result after some classes.This exercise helps solve the muscles of the press, get rid of the "sides" and gives an additional load on internal thighs.Perform the exercise as follows:

• Stop straight, separated leg shoulder width, tighten your arms behind the back of the head;
• Lift the leg, bent at right angles and begin the rotation aside for 15-20 seconds;
• The same, but with the second leg;
• Then repeat the exercise, making rotations in the other direction.

It can increase the execution time if it is resistant enough.

Shelf. A perfectly familiar exercise, for which you will need a projectile.You can jump on a rope of 0.5 to 2 minutes, gradually increasing the speed and intensity of the jumps.Exercise helps quickly get rid of fat deposits in all parts of the body.

Throw.Not everyone has a homemade horizontal bar, but he is probably in the patio.Such exercise not only helps pump your hands, but acts literally in all body muscles.Therefore, stopping will help lose weight even for those who do not help other exercises.The execution technique can be completely different.

Raising his knees. You can perform both standing and the crossbar.In the first case, stop straight and throw your knees alternately to your chest: this will allow you to solve the muscles of the hips and back.In the second case, it will cling to the crossbar and simultaneously throw both legs towards the chest: the load will be higher, not only for the feet and back, but also in the muscles of the press.

As you can see, in training for weight loss in the home, there is nothing supernaturally difficult;Absolutely anyone with any level of sports training can do them.

Additional training

Those that are not enough for ordinary exercises, we propose to consider several additional options for beginner training.These are fashion and useful classes that allow you to strengthen the muscles and stretch the ligaments.

Yoga.The practice is not for everyone: it is contraindicated for people with diseases of the musculoskeletal system and back injuries.The rest can turn on the Internet video and enjoy the simplest asanas for beginners.It is not necessary to go to the gym for this.The advantage of yoga is that behind its lightness (in the initial stage) is the possibility of fast burning of a large amount of calories.

Pilates.You can participate in them, like yoga, without an instructor.It is enough to get a carpet, see some basic exercises and strengthen your own muscles at home.

Dance.Yes, you can also dance at home.And most modern directions help get rid of excess fat.And lovers of more traditional options can try to make belly: belly dance really strengthens muscles.

The diet

As we have already said, you can't eat fast food and try to lose weight.Training must be accompanied by a diet.However, this does not mean at all that it should be as strict as possible, with the exception of all tasty and beloved diet.The diet here means adequate nutrition.And it does not require many restrictions.Its main postulates are:

• Lack of bad habits.Alcohol is very caloric, and cigarettes give a great load not only in the lungs;
• Rejection of products with a high content of carcinogens, dyes, food additives, salt and sugar.Fast and factory food sweets must disappear from the diet;
• Drinking way.A person must consume at least 2 liters of pure water (juices, teas and other drinks do not count);
• Include more protein and fiber in the diet.These are useful products that allow you to quickly saturate your body and at the same time it does not give it an excessive number of calories;
• Use special dietary supplements.For example, to lose weight, there are entire herbalife products that reduce sweetness and help eliminate excess water from the body.

And finally, it is worth noting that an excessive number of training cannot be less harmful than its complete absence.In everything that needs to know the measure and observe the balance.And then you will feel like a healthy person!