Losing weight means eating right and exercising. No matter how hard you look for other, easier ways, there is no better exercise or diet. You don't have to go to the gym to lose weight. With the right approach to exercise and diet, you can lose weight at home. We offer you the rules and a detailed training program for every day to lose weight at home. The principles described are universal and therefore suitable for both women and men.
Basic principles of losing weight at home
The optimal frequency of training according to the home exercise program for weight loss is 3-4 times a week with a 1-2 day break for rest and recovery. Cardio exercise (aerobics) is more effective for weight loss - it burns fat better. Force loads (anaerobic) are necessary so that the skin does not sag after it has been removed, but rather tightens and becomes more elastic.
Based on this, for weight loss it is necessary to switch between aerobic and anaerobic training: 1-2 times a week - cardio, 2 times a week - strength. Both are possible at home, both with and without equipment, that is, with your own weight. Dumbbell training is also suitable as a strength load.
How To Most Effectively Lose Weight
For weight loss, basic exercises are more effective for all muscle groups. This is because, despite its uneven distribution in the body, body fat cannot be burned locally. The reason directly depends on the process of burning fat, which takes place under the influence of hormones. They act on fat deposits, breaking them down into glycerine and fatty acids. Growth hormone plays the most important role in this mechanism.
To start the process of splitting, it is necessary to create special conditions for the production of hormones. Since growth hormone is also a stress hormone, the body needs stress to produce it. But not psychologically, but physiologically. Aerobic or anaerobic exercise will help induce this.
The explosive load in the form of circuit training is particularly effective here. They are practiced by athletes to dry. The home and gym weight loss training plan is the same as the principles of circuit training do not depend on the location. The only difference is that you can use exercise equipment in the gym and at home - just your own weight and exercise equipment.
In order for hormones to work even more actively on the task of burning fat in addition to training, it is necessary to create a calorie deficit - to spend more than consume. Local fat burning is therefore not possible because hormones do not affect a specific area but the entire body. When the process starts, it is uniform throughout the body.
You can only strengthen the muscles of the problem area through exercises. However, for general weight loss, it is better to do basic fat burning exercises at home first, that is, on the main muscle groups. As you progress, you can begin to actively work on the problem area: hips, abs, buttocks, arms, etc.
A series of weight loss exercises at home
Considering the mechanism of weight loss, you can put together a complete workout from the simplest weight loss exercises at home. For the sake of simplicity we will divide them into 3 groups:
- on the hips and buttocks;
- Abdominal muscles;
- Shoulder girdle.
For beginners, you can train each muscle group on a separate day, and for trained athletes, the presented complex can be a workout, just for the whole body at once.
Day 1 (Monday) - thighs and buttocks
Squats: 3 sets of 15 reps. We stand up straight, feet shoulder width apart, our socks look slightly to one side. As we inhale, we crouch at a right angle at our knees and parallel to the hips to the floor, while we exhale, we rise.
Lifts the pelvis: 2 sets of 10 times. We lie down on the floor, bend our legs at the knees and put our feet on the floor, stretching our arms along the body. As we inhale, we raise the pelvis so that the body expands in a straight line. We hold it for 5-10 seconds. As we exhale, we lower ourselves to the floor.
Plie squats: 2 sets of 10 reps. It is performed in a similar way to normal squats. The difference is in the position of the legs - they need to be placed wide, and the socks should be facing outwards. The hands can be locked in front of you or placed on your hips. While inhaling, descend to the parallelism of the thighs to the floor, linger at the lower point for a few seconds, and stand up while exhaling.
Swing legs: 2 sets of 20 times on each leg. Can be done lying down or standing. The principle of execution is the same: when you exhale, we raise the leg as high as possible, while we inhale, we lower it as slowly as possible. To increase the load, you can use weighting materials or fitness rubber bands.
Day 2 (Wednesday) - Press
Classic torso lifts: 2 sets of 20 reps. Lie with your back on the floor, preferably near the sofa, so that you can hook your feet on the lower part. Fold your hands in a lock at the back of your head. On the exhale - we get up, trying to reach our knees with our chest, on the inhale - we go down. In the end, you don't have to hit the floor yourself - that way, the muscles are constantly tensed.
Oblique crunches: 2 sets of 20 repetitions. Starting position as in the previous exercise. The technique is the same, only when standing up, straighten your elbow to the opposite knee: from left to right, and on the next rep - from right to left.
Side plank: 30 seconds per side. If possible, you can hold the position longer. Lie on your side on the floor, then lift your body and prop up on your elbows. The entire body should be stretched in a straight line. Hold the position for the specified time.
Boot: 2 sets of 10 reps. Lie on your stomach on the floor and stretch your arms forward in front of you. As you exhale, tear your arms and legs off the floor and hold the position for 5 breaths. Get down on the floor. On the final rep, you can grab your knuckles with your hands and swing a little.
Day 3 (Friday) - shoulder girdle and chest
Pushups: 2 sets of 10 times. Girls can do push-ups from their knees as this will reduce the stress. The hands should be placed under the upper chest a little more than shoulder width apart.
Reverse Pushups: 2 sets of 10 reps. Stand with your back to the sofa, lean your hands on the edge and stretch your legs out in front of you. As you inhale, go down and bend your arms at the elbows at a right angle as you exhale - ascend.
Plank Walking: 2 sets of 15 repetitions. Assume a plank posture with a focus on the palms of your hands. Next, arrange each hand one at a time on the forearm and then back on the palm.
Touching the shoulders on the plank: 2 sets of 15 times. Resume the plank posture. Then, alternately tear off your right and left hands and touch them on the opposite shoulder.
