Exercise for weight loss

The lack of excess weight — the key to vitality, well-being and good health. Thin and image confidence will give more self-esteem. To lose weight at home without exercise equipment — should do exercises for weight loss.

There are different sets of exercises for weight loss at home:

• women;
• men;
• children;
• suffer from obesity;
• who want to carry out the drying of the body.

Exercises for slimming, you should choose the hopes, the possibilities, the age, weight and height, as well as individual characteristics.

On the internet there are many articles, exercises to lose weight in a week, however, it is important to remember that the key to successful weight loss forever — smooth. The best exercise for weight loss, with the aim of gradual lifestyle change, not results immediately.

In addition to the classic training in the gym at home or in the equipment, there are also exercises for weight loss:

• yoga;
• Pilates;
• stretching.

In the classroom in these areas the emphasis is on stretching muscles to relax and the comprehensive body, which reduces body fat. Exercises for weight loss easy to perform at home, because it does not require machines and equipment. The effect of weight loss is achieved through systematic training and relaxation of muscles. To achieve results, combine any exercise restrictions in the diet.

The general rule for weight loss:

Slim body expenditure is more than consumption of calories. Any exercise for weight loss at home is effective, if accompanied by proper nutrition and management.

Where When and better to start

Process weight loss should be, above all, the aim of recreation. Understand that being overweight negatively affects your health and want to go on a diet, to lose weight, it is possible according to the following criteria:

• you feel tired, constantly not-get-sleep was not enough and control appetite;
• you're fixated on food, eating and a lot of poor quality foods supplements;
• you have or high blood pressure signs of diabetes;
• because of the weight gain you feel pain in the body;
• you have become difficult to maintain activity and ordinary physical activity;
• when you have any performing exercises is shortness of breath, sweating and palpitations.

There is a mathematical approach to determine the excess weight:

BMI (body mass index) = weight (kg) : height (m) x height (m)

Recognized as a normal index value of 25. If the indicator above, this screen needs the weight, as in this case, the weight begins to negatively affect health. Index above 30 indicates the initial stage of obesity. Fitness weight loss — a good way to get in shape and build health. There are many variations of class, to begin with, according to you can choose to exercise individual preferences. Man should calculate the amount of calories consumed to catch up and parameters according to this figure in preparing a meal plan. The main points that should pay attention to the amount of fat in the body loss safe:

• need to lose not more than 1kg a week, which is optimal to maintain muscle mass;
• it is impossible to sharply reduce the fats: their content in your diet should be about 20%;
• food must be balanced sen comes and contains vitamins, minerals and dietary supplements.

Effective breathing exercises for weight loss

Breathing is a key role in the functioning of the body. Not It is capable of useless to give to its vital functions, but to regulate internal processes. One of the most effective exercises for weight loss is considered the breathing exercises. It has a lot of advantages:

• oxygen helps to quickly absorb nutrients in the stomach;
• the breathing exercises promotes the breakdown of harmful substances;
• helps reduce the stress hormone in the body;
• exercises breathing weight loss you can do at home;
• a positive effect on the female organs;
• if properly carried out, to find a super effect.

The basic principle of each method is the abdominal exercise and breathing from inhale to exhale, inflating the stomach. By combining the various techniques presented in the methodology, you will bring great benefit to the body. Category do not of the stabilisation and association agreement exceeds 20 minutes. Complex on a daily basis so a lot time, not forgetting the warm-up, you can the desired effect is achieved quickly and easily.

Is driven buttocks in tonus

All physical activity, depending on the intensity of the load, to help to reduce body fat all the body parts evenly. However, there are exercises aimed at developing particular regions. These are complex toned thighs and buttocks.

There are five basic exercises for weight loss, which is suitable for beginners:

1. Standing on all fours, in turn, raise each leg up, bent at the knee, before the emergence of tension in the buttocks. Back and Keep your arms straight perpendicular to the body. Distribute the load on four legs evenly. Perform 3-4 sets of 15 times on each leg.
2. Squat technique is "plié". Differs from the usual fact that the squat should be done, widely spread her legs. This allows you to work the inner thigh. Do 3 sets of 15 times.
3. Jumping rope. This game is my childhood on effective exercises for the buttocks at home. Should jump, landing on your toes. The way it works the calves load and optimal. Duration — a few repetitions of 5 minutes.
4. Low bench or Use any of the exposed surface, it carries and to go fast. Exercise should be about 5 minutes constantly in several approaches. Try to keep the housing fixed.
5. Become just as before regular squats. Left is the supporting leg, bring another criss-cross and do squats. This will teach you can transfer the load on the support leg and effectively work the muscles of the buttocks and thighs. Do 3-4 sets of 15 times on each leg.

A successful outcome is to find out the training system, with which you can easily lose weight at home. It is optimal to do 4-5 times a week, the body and give periods of rest recovery. Day to Calculate, when created and write a training schedule, lesson plan caught on. So you can make the training most effective.

To make slender legs

Weight loss Exercise every day suitable for complex foot. It's simple, but effective, so is suitable for beginners thorough as well as ny sports fans:

1. Standing straight, do the leg swing the body in different parts. For convenience, you can take the prop on the front. Perform slowly to work the muscles effectively. Do 3-4 15 second time.
2. The squat actively can affect not only the buttocks but also the thighs. Perform 3 sets of 15-20 times. Try-squats gently, so as not to injure the knees.
3. Running in place, helps to reduce body weight without any extra effort. The most effective interval running — about 4 minutes at a normal pace, alternating 60 seconds of running at full speed.

Try to include exercises that help to lose weight, running in the warm season you can train outdoors. The heart is considered the point in issue in shedding weight. Exercises not in vain to lose weight to help, but to strengthen and improve the body as a whole. Try to include courses in the techniques that you want to, and fun to engage in — for weight loss then you has become a pleasant bonus.

Create a flat stomach

If you are worried about the extra weight in the abdominal area, you can help simple exercises for weight loss. The complex includes a set of simple techniques to reduce fat around the stomach sides and the area:

1. Press the swing. Man need to go to the position behind. Put your hands behind your head and gradually raise your upper body off the floor. The correct technique is associated with tension, because the abdomen muscles. Do 4-5 sets of 10-15 times.
2. The plank is an effective and teaches the abdomen to the sides. Lie on your back, lifting up from the elbows or hands, severing the upper body from the floor. After that, raise up on your toes. Your body is in balance in the four what: hands and two feet. Stand in a static way to Do the job as long as possible. The optimum time of 5 minutes.
3. One of the most important professions in the slender waist and flat stomach is "vacuum". Should be a nun, inhale as deeply as possible and hard to breathe have the stomach to keep it. Using the "vacuum" you can see the first results of weight loss for the week. It should be performed on an empty stomach, to reduce muscle for 5 minutes or more.
4. Lateral press. It is a classic physical to teach differs from the user base-as original — lie on your side, not your back. Half press, you can pump up the obliques, shape your waist and burn fat in this area. Do 5 sets of 10 times on each side.
5. Take the supine position. Pull the legs forward, hands behind his head. With an exhalation lift the legs up as it "repels" them at a lower pressure. Exercise affects the most problematic part of the abdomen, where the sediments accumulate in the first place. Do 5 sets of 10 times.

Quick weight loss at home, especially when we talk about the abdomen, it is important to maintain the results of a variety of foods. Reduce the volume of the stomach, you can easily get in shape with exercise.

Confirm and back to make it graceful

Many young athletes, who are looking for training weight loss program that uses all muscle groups, forget the back. The spine is a very important organ, which supports all systems of the body and let go of it. Often the reason for excessive weight gain is a disorder of the musculoskeletal system. Selection exercises for the back will help prevent pain, to comprehensively strengthen and the body:

1. The man should lie down on your back with straight arms along the body. Exhaling, lift the hips off the floor, bending the back. Proper training includes a 1-2 second pause at the peak point. Inhaling — move to its original position. Repeat 20-30 times.
2. In a sitting position on the Mat, raise your hands to create tension. Squeezing the muscles of the buttocks, move them around the Carpet forward and at times backward 5 minutes.
3. While standing, lift your straight leg and place it on the protruding surface. The second leg is on the floor. Exhaling, bend forward body, leg, stretching muscles. Do 5 sets of 10 times.
4. Sitting on the floor and keep your back straight, take a deep breath. With the exhale, slowly reach hands to toes, without forgetting the right back position. Do 10-20 times.
5. Lie on your back, pull straight arms along the body. Exhaling, raise the lower part of the body, leaving the blade to the floor. Calculate the straight legs behind the head as possible. Perform 2-3 sets of 15 repetitions.

There are lots of varieties of exercises for the spine. Strengthen your back is not in vain a set of exercises for weight loss at home, and all kinds of sports and Hobbies (swimming i).

To tone up your arms

Athletes, exercises for beginners, often forget about the hands, paying attention to the more critical, in their opinion areas. However, the hands are always visible, and their appearance can say a lot about it, so he should include them pumping fitness exercises:

1. You need weights — water bottles, or other weight. Come straight, lean forward. Breathe attract your hands with the weights along the hip. 3 sets of 15-20 Second time.
2. Using the same instruments vibrate. Raise your hands in different directions, breathing out breathing to attract slowly and them to each other, a sense of excitement. Do 4 sets of 15 times.
3. Pushups are one of the most effective exercises to pump up your hands. Starting position — the same as strap, to no avail a little hand position wider. Bend your elbows Slowly and lower your body, exhale return to its original position. Need to do 3 sets of 10 times.

Dropping weight is not necessary to use the gym. Today, there are many options for the gym — from the online exercise and weight loss ending with training at home for women and men. If you want to achieve any financial results and resource properties.

How to speed up results with proper nutrition

In a qualitative reduction in body weight training alone may not be enough. It is recommended to make changes to your diet, replacing poor quality harmful useful products and options. But don't overdo it — load that stress the body and store fat.

Account of a calorie deficit

There is a Golden rule to losing weight — the body burns fat, when you spend more calories than it consumes.

Counting calories While men need to consider the rules Mifflin-San geor:the

Basal metabolic rate = (9.99 * weight in kg) + (6.25 * height in cm) – (4.92 * age in years) – 161.

The resulting figure shall be multiplied physical activity factor (1.2-2.0), a sober assessment of its level and reduce the result by 20%. The result does not mean the required daily norm of calories for you. I tried to follow the figure without fanaticism.

Junk food cause of the salt deposits in the body and also contribute to the appearance of acne, gut disorders and overweight. Quality reduce body weight, a man should focus on the gradual results. Kun compliance with diet and regular exercise weight loss will come immediately. But for fixing of results it is necessary to introduce the sport of their pursuits a new way of life and enjoy.