Exercises to lose weight at home

Surely every man at least once in life thought that it is time to bring her figure in order. Many people are unhappy with her figure, and they want to get rid of fat hanging on the sides. There are a lot of ways to lose weight. We are here today to talk about a method of loss of weight which does not require a lot of time and effort. This method of weight loss — at home with the help of special exercises. Let's go!

The causes of excess weight

Before solving any problem, it is necessary to deal with the causes of its occurrence. The main causes of the appearance of excess weight are:

1. The smoke and the alcohol.
2. The low level of physical activity.
3. Disorders of the metabolism.
4. Often the consumption of fatty foods and sweets.
5. The consumption of large quantities of salt.
6. Night meals.
7. The excess of food.
8. A genetic predisposition to the fullness.

Often there are a number of reasons, and mutually reinforce each other. For example, if a person eats a lot, but it deals with sports, — may not have problems with excess weight. A person may eat little, but when it comes to smoking, and sometimes drinking alcoholic beverages. In this case, he also hardly there will be problems with excess weight.

Often, people have extra pounds because of a wrong style of life. Basically it is five and six days a week, sedentary work. Below, the movement up to the house behind the wheel of a car again sitting. The lift up to the apartment via a lift. After a hard day of work you can take a bottle of beer and fat snacks. Via an evening spent watching the tv. But when a man during the meal, which is watching, his attention focuses not on the food. Because of this, the man eats 30 percent more. It is these 30 percent are deposited on the belly.

More than half of the men who live in large cities, lead this type of life-style, and then have decent bellies. That is, for weight loss, you will have to completely change your lifestyle. You will need to give up some bad habits and acquire useful.

With regard to women, in most cases, they grease after childbirth, and also after the wedding. Many women, when they marry, they cease to make an examination of conscience. This is due to the fact that she already has a steady man that she loves, then there is no need to watch his figure. Such a policy is not correct, because you can ruin your marriage. If you are aware of this, and decides to lose weight, she has a great respect for you! Let's do it together!

A key moment in the weight loss

Important in losing weight is the difference between the consumption and wastage of energy. The sex here has no value. Important to use the right products and being physically active.

So, to get rid of excess weight, you need to spend more energy than it consumes. Without this, the weight will not be changed in the lower part. We consider three scenarios:

1. The weight of a person increases.
2. The weight of a person does not change.
3. The weight of a person decreases.

In the first case, a man constantly eat fatty foods, drink beer and sits on a sofa. Energy consumes a decent amount, and spend very little to go to work or do the shopping. The energy that is not consumed, it is deposited in the form of fat on the belly.

In the second case, the difference of consumption and the consumption of energy is approximately equal to zero. For example, a person almost does not deal with physical exercise, and harmful food that she prefers salads, vegetables and boiled meat. And drink every day 2-3 liters of water. Spend little energy, but consumes little. In this way, the weight is always at about the same level. The same situation, if a person eats a lot and he trains constantly.

In the latter case, the man free from excess weight. In the first place, it speaks of foods with low caloric content, for which there is an excess of energy. You just have this energy for the life of the common man. In the second place, it performs special exercises for weight loss that take a lot of force. And it turns out that the balance adopted energy for the day was negative. As a result, the body begins to draw energy from internal reserves, that is to say, fat on the belly of this man.

More detail up on the theme of power, we will not be, but take into consideration a very important point. To lose weight, you need to train 2 hours after the meal. And when the training is finished, you must wait 2 hours before eating something.

If you eat a bite right before a workout, it reduces its effectiveness. The quality of execution of the exercises is destined to worsen, and you will not be able to spend the required amount of energy.

Immediately after finishing the workout, the body begins a period, when he had urgent need to recover the energy spent during the exercise. This period lasts for about two hours. So we need to wait for this moment. If you eat something within two hours after the workout, this will prevent the weight-loss process. After the training, the food digested better. We don't need, because it grows.

When the body understands that the energy from the outside to act will not be, begins to take national titles — from your belly fat. After two hours, the body stops searching for where to take this energy, because he would have taken her fat. So that is the process of burning fat. When this period has passed, you can enjoy a meal and encourage yourself for a good workout vegetable salad and a piece of boiled chicken.

Home exercises for weight loss

Let's move on to the one, without which the process of loss of weight will not have any sense. To lose weight you do not need heavy exercises of bodybuilding. Simply do some fitness exercises. Important, for their execution is spent a large amount of energy.

Therefore, the most effective fitness exercises to lose weight in home:

1. The circle of rotation is very popular and effective exercise of fitness. It is more suitable for girls as well as men try to overtake the fat in muscle mass, and that girls are more important for a flat stomach. In addition to the fact that this exercise burns calories, you're working the muscles of the stomach. Then, by the rotation of the circle, you kill two birds with one stone. When you lose weight, you will have well developed abdominal muscles.
2. Dance energy is suitable for both men and women. Remember your last trip in the disco or nightclub. After hours of dancing, you sweat a lot. This is very good, because that's how do you get rid of excess weight. Now you have to dance more vigorously that in the disco. Turn on the music, that motivates you and lights up, starts to move the hips, it is necessary that you are the star. Joke! Not to spend wasted time, turn on the video with the dance, lose weight, and repeat everything we do.
3. Jump down from a sitting position and squats require quite a bit of strength. Exercise to train the legs require a strong respiratory system. On the breath during the more intense workouts leaves a lot of energy, so do not neglect to perform this exercise.
4. Climbs the legs and the trunk. Around exercises of printing goes up quite a lot of myths. One of these is that they will not help you to lose weight. It is not so, because, like any other exercise, require energy. So don't forget to pump daily. After all, you want to be a happy owner of the precious cubes, when you lose weight, it is not true?
5. Push-ups are used to get rid of fat on the arms and on the chest. As a general rule, if a person has weight problems, he returned to the everywhere, such as on the belly and on the arms. To spend the most energy as possible, do push-ups with a round of applause. Among the approaches to rest not more than a minute.
6. Mahi feet another popular form of exercise of fitness. It is more suitable for women who want to get rid of cellulite on the legs. This motion is designed more to process the shapes of the thighs and buttocks, only burns the subcutaneous fat.
7. Working with a punching bag — a good aerobic exercise. Be sure to include in your exercise program for weight loss. Working with a punching bag, more efficiently, dance to lose weight. If you are a man, then it is best to work with a lot of boxing for 30-40 minutes.
8. Running is the most effective exercise of all, which comes up today. About its use it's not even worth talking about. If you want to lose weight, you definitely need to run. For jogging brought the desired result, you need to constantly increase their duration in time.
9. Jumping rope will take you the same result, such as stroke. Here, however, the more the work is aimed to burn the fat in the area of the knees. This exercise more suitable for girls. By the way, if you don't want to get out of the house for jogging, you can replace his jumps with the rope.
10. The belt will load the whole body. To perform this exercise, take the earth. After this, the rest typically the forearms. Keep your back straight and not lift your buttocks. In this position, you must stand, until it falls on the floor. This exercise is effective for weight loss and for the mass recruitment. In the first place, it has a strong anabolic effect on your body. In the second place, it requires considerable energy costs.

For more tips

Not worth, eating food, watching tv. In the first place, it is distracted, and eats much more, and this is unacceptable for the weight loss. In the second place, you will have much more time for the lessons. Usually, if a person eats, and that-look, the meal has spent about 15 minutes, and then you continue to watch the movie or transmission. Only then he goes to do his thing.

If you are bored to do in the house, join the nearest fitness center. Perhaps, in addition to weight loss, find new friends and acquaintances.

Build your activities for weight loss as follows:

1. The stroke should be every day. Run a maximum of 2 times a week. In the other days just run for fun 15-20 minutes.
2. During the week is enough to four fitness classes. For the upper part and the lower part of the body for 2 lessons a week. For example, Monday and Thursday — jump, dance, and download printing. Tuesday and Friday — we are running a pear and run the belt.
3. The exercise should last no longer than an hour.

Drink at least 2 litres of water a day. Not liquid, i.e. water clean. It is advisable to buy water in the shop. Face the his habit to keep a couple of bottles of water.

Very well, if you have any sports projectiles, for example, elastic, or the balls to the fitness. If there is the opportunity, find something else and create a stay-at-home fitness.

Exercises to lose weight at home very much. So, constantly change your training complex. After a month or two the body can get used to the monotonous loads, and achieve the desired result it will be more difficult.

Eat less salt, because delay in the body fluid. And this is not conducive to weight loss, but reduces the effectiveness of your workout.

Conclusion

Now you know all about how to lose weight in the house. To put into practice the recommendations this article, you will be able to get rid of extra pounds, and then turns his body. And, above all, you lost the opportunity of excess weight, you will feel safe. Can't feel it as something other than as a happy owner of a flat stomach? I wish you success!