Exercises to lose weight at home

Certainly, every person thought about at least once in your life, that it is time to bring your figure in order. Many people are dissatisfied with their figure and want to get rid of fat, hanging from the side. There are quite a few ways to lose weight. Today we will talk about the method of weight loss does not require a lot of time and effort. This method — lose weight at home with the help of special exercises. Go!

Causes of obesity

To solve a Problem, one must with the causes of their emergence. The main causes for obesity are:

1. Smoking and alcohol consumption.
2. The low level of physical activity.
3. A Metabolic Disorder.
4. Frequent consumption of fatty foods, and baking.
5. Drinking large amounts of salt.
6. Nightly Meals.
7. Overeating.
8. The police is clueless.

Usually, there are several reasons for this, and they reinforce each other. For example, if someone eats too much, but in sports, — he has no problems with being overweight. The person may eat little, but to drink when Smoking and occasionally alcohol. In this case, he hardly has any problems with being overweight.

Usually people have the pounds because of the bad life style. Basically, it is five or six days of the week seat work. Continue to push up home behind the wheel of the car, sitting back. Climb up to the apartment with the lift. After a busy day, a bottle of beer and greasy Snacks. More an evening in front of the TV. But if a Person sees during the meal a little, his attention is not focused on the food. Man eats 30 percent more. Exactly, this 30 percent to the abdominal deposited.

More than half of the people live in big cities, are exactly the kind of life style, and therefore, decent bellies. That is, for weight loss, you need to completely change your lifestyle. You need to give up some of the bad habits and acquire useful.

As for women, in most cases, you are fat after giving birth and also after the marriage. Many women, when they marry, not for a Monitor. The reason for this is that you already have a solid man that loves you, so that you no need to keep track of your character. Such a policy is not correct, because it can ruin your marriage. If you notice it, and decided to lose weight — great respect to you! Let's do it together!

The key point in weight loss

The main thing in weight loss, the difference between the consumed and expended energy. Your gender plays no role in this. The main thing — to eat you to eat the right foods and being physically active.

So, to get rid of excess weight, you must expend more energy than oral. Without this, your weight will not change in the smaller side. We consider three possible scenarios:

1. The weight of the Person increases.
2. The weight of a people does not change.
3. The weight of a Person reduces.

In the first case, the person will always eat fatty foods, or drinking beer on the Couch. Energy he consumes a decent amount, and spend very little — for going to work or to the supermarket. The amount of energy it consumes, is in the Form of fat on the belly.

In the second case, the difference of the consumed and energy consumed is approximately equal to zero. For example, a Person not employed by fast physical exercises, but harmful food, he preferred vegetables, salads and boiled meat. And drink every day 2-3 liters of water. He spends only a little energy, but it consumes little. So, the weight is always on about the same level. The same Situation, if someone eats too much and constantly trained.

In the latter case, the level of obesity. First of all, he calories used-poor food, thus simply no excess energy. He needs this energy for the life activities of the ordinary people. Secondly, it performs special exercises for weight loss, the Rob him of much power. And it turns out that the compensation of the acquired energy for the day with him is negative. Accordingly, the energy of the body from the internal reserves, namely fat on the belly of this man begins.

To climb more Details in the topic of food, we will not, however, a very important point. When losing weight, you need to exercise 2 hours after a meal. And when the workout is over, wait for 2 hours before you eat something.

If you reduce a Snack right before the workout, this is your effectiveness. The quality of the execution of the exercises will deteriorate, and you can't spend the required amount of energy.

Immediately after the Training of the body, such a period begins when it is spent to urgently restore energy during exercise. This period lasts for about two hours. Therefore, we have to wait and see this time. If you have something to eat within two hours after Training, which hinders the process of weight loss. After the workout, eat a lot more digestible. We don't need it, because we lose weight.

When the body realizes that the energy received from the outside more, he begins to take it out of the internal reserves — from your belly fat. To search for two hours, the body stops where you can take this energy, because he wants you out of the grease. Just as the process of fat burning. If this deadline is passed, dinner and encourage yourself for a good workout vegetable salad and a piece of boiled chicken.

Exercises at home lose weight

You are going to without a what is the process of losing weight no sense. To lose weight you don't need to the heavy exercises from the Bodybuilding. Enough to do some of the exercises from the Fitness. The main thing is that in the implementation of a large amount of energy spent.

So, the most effective exercises Fitness lose weight at home:

1. Rotation of the bracket is a very popular and effective exercise of Fitness. It is more suitable for girls to pass as men try to fat in muscle mass and girls more important to flat stomach. Apart from the fact that this exercise burns calories and works your abdominal muscles. Therefore, by the rotational Band, you kill two birds with one stone. If you lose weight, it is good for the muscles of the abdominal press developed.
2. Energetic dance is suitable for both men and women. Do you remember your last walk in the night club or the Disco. After a few hours of dancing, sweating a lot. It is very good, as the elimination of excess weight. Now you have to dance more energetically than in the Disco. Turn off the music to keep you motivated and ignited to start the hips to move, imagine that you are a Star. A Joke! To not waste time, turn off the Video-dance for weight loss, and you can repeat everything, what to do there.
3. Jumping from a sitting Position and squats require a relatively large amount of power. Exercises for Training the legs require a strong respiratory system. On breathing during intense training sessions a lot of energy, and that is why you should not neglect the implementation of this exercise.
4. The ascents of the legs and trunk. The exercises on a press, many of the myths goes pretty. Such that they will not help you to lose weight. It is not so, because you require, like any other exercise, the cost of energy. Therefore, you should not forget about pumps of the press. Finally, you want to be a proud owner of a valuable dice, to lose if weight, isn't it?
5. Sun need support to get rid of fat on the hands and the chest. In General, if a Person has problems with obesity, then he will move with him anywhere, such as on the stomach and on the hands. To spend more energy as possible, sun lead support with clapping. Between sets you rest for no longer than a Minute.
6. Mahi feet — still a popular practice of Fitness. It is better suited for women who want to get rid of Cellulite on the legs. This movement is more for the study of the Form of the thighs and of the buttocks, only burns the subcutaneous fat.
7. The work with the punching bag — good Aerobic exercises. Make sure to put it in your a set of exercises for weight loss. The work with the punching bag more efficient than a dance for losing weight. If you are a man, then you are working better with bulbs within 30-40 minutes.
8. Running is the most effective exercise of all, we are talking about today. Its benefits not worth talking about. If you want to lose weight, you need to run in any case. The runs brought the desired result, must continually be increased, the duration of the time.
9. Rope brings jump you to the same result, as when Jogging. However, the work here focuses on the burning of fat in the area of the knee. This exercise is more suitable for girls. By the way, if you lazy out of the house, is it possible to rope to replace it jumps with the spring.
10. Strap loads the entire body. For this exercise, you take the emphasis lying. Then Rest in the soil under arms. Keep your back straight and lift the buttocks. In this Position, you fall to the ground. This exercise is effective for weight loss and for a set of mass. First of all, it is the strongest anabolic effect on your body. Secondly, it has cost a lot of energy.

For More Tips

Not worth it, eat, watch TV. First of all, you can distract yourself, and fresset a lot more, and it is inadmissible in weight loss. Secondly, you will have much more time for teaching. Usually, when a person eats and what looks to be a meal takes about 15 minutes, and then he continues to inspect the Film or broadcast. Only then it comes to his own Affairs to care.

If you are bored at home, log in to the next gym. Maybe apart from the weight loss, you will find new acquaintances and friends.

They build their lessons on how to lose weight as follows:

1. Jogging daily. Run on a maximum of 2 times per week. On the other days simply cross-country skiing fun for 15-20 minutes.
2. In the week just four lessons for Fitness. For upper and lower body after 2 sessions per week. For example, Monday and Thursday — jump, dance and swing of the press. Tuesday and Friday — the bulb hit and run raised the bar.
3. The Training should not take longer than an hour.

Drink at least 2 litres of water per day. No liquid, namely clean water. It is advisable to buy water in the store. You can make your custom home a few bottles with water.

Very well, do you have any sports equipment, such as rubber band, or balls for Fitness. If possible, you can still find something and create home a corner for the Fitness.

Exercises to lose weight at home very much. Therefore constantly change your training building. After a month or two, the body can get used to the monotonous load, and the desired result is to reach to more and more difficult.

You eat less salt, because it delays the fluid in the body. And this is not promotes slimming, but reduces the effectiveness of the training.

Conclusion

Now you know all about how to lose weight at home. Through the application in practice of the recommendations of our article, you will be able to get rid of extra pounds, and transform your body. And, above all, complex have lost due to obesity, you will feel confident. Can because otherwise happy owner of a flat stomach is a feeling? I wish you much success!