A list of effective exercises for weight loss for beginners women

Girl performs a drill press

In order to get rid of excess weight, it is not necessary to exhaust itself with heavy exercises in the gyms, and the torture of dieting. Of course, if you're talking about a strong weight loss, and health problems – you will need the help of a professional nutritionist and a trainer. However, if you only want to lose 5-6 pounds, and eliminate the tedious back and you can easily do it at home.

Why don't you lose weight

You have to start with the unique features of the organism. For someone to immediately lose weight in the the very least stress for some, stress is an easy way to gain 5-10 pounds, no matter of the quantity of the food. One can eat the cake and to increase the scale of 0.5 kg, and a "worn" by the sight of the cake. The case of the matter. And if nature did not give you the option to get rid of fat reserves a couple of times in the gym, don't despair. Regular exercise, proper nutrition and avoiding bad habits – the key to health and a beautiful figure. Yes, you will never reach the ideals of a beach body, but you will feel healthy and confident as possible without it. A slim female torsoIn addition to this, some people are just not able to afford regular visits to the sports venues and sports facilities: there is no time, money, and sometimes the desire. In this case, the training can be carried out independently from the home. In this article, we have compiled an effective exercise for weight loss you can do them yourself.

Issue: sometimes the weight does not go away because of a health problem. In this case, the extra weight acts as a symptom of the problem may be with the thyroid gland, the cardiovascular system and the hormonal background of women. So, if you weight, all of a sudden started to grow and go even on a diet, it is a reason to urgently see a doctor and to pass a number of tests.

Checklist for weight loss

Pounds of fat and pounds of muscle, and have a variety of levels in the body. But, unfortunately, when you are trying to lose weight with only a diet in the first place, the "blown away" that the muscles. This is due to the fact that the body is faced with stress (as well as any diet is a stress), starts can be difficult to find. Stir the reaction for the ancient brain, for which a sharp decrease in daily calories consumed is an indication that the body needs to be transferred to the state of emergency. The fat stores are deposited, the person is losing energy: the body goes into energy-saving mode, which enables you to play it without food. Thus, any kind of diet will not produce the expected effect, if the objects strongly to it, or it does not support her physical activity. What you need to remember when you want to lose weight?

  • The caloric intake needs to be reduced gradually. Do not abruptly stop eating meat, fried meat, sweets, and to stop the frying of the food in the dish, and if you have not done this in the past couple of years. All the same you should go on a diet, gradually. If you normally eat 2000 calories a day to lose weight you need to cut down to 1500. However, it has to be done within a period of three to four weeks, that is not possible!
  • For the control of the insulin levels. This is a hormone transportorul of the glucose in the body, increasing the reserves of glycogen in the muscles. This substance is essential for an effective workout. Insulin is increased after each meal for 1-2 hours, until the resumption of the processing of the fat cells. It was a picnic with sandwiches, cookies, and candy to increase the body weight because it increases the production of insulin. Can I use the carbs you need to be at a certain time, not to exceed a daily dose in accordance with a harmonic calculation of proteins, fats and carbohydrates.
  • To be done on a regular basis. Exercises for beginners are good, because they are quite user friendly, and simple to perform. So throwing them is not needed, if you have been trained for two to three weeks, and then I gave up for a couple of days ago – the result will be. To effect the necessary systematic approach. Habit for forty days, so that, for at least a month, you will have a fair and regular exercising.

Interesting fact: to lose weight help simply by walking. Yes, it is not necessary for you to run in the morning and in the evening. First of all, in a row, Jogging bad for the knee joints. Second, explore for some, losing weight is a mental, easier, and more enjoyable than Jogging. The only requirement: daily walks, you need to be at least 3 miles away. Ideally 6-10, but those points are only accepted by a few.

The best exercises for a home workout

How to combat obesity at home, if there is no contract? Fortunately, there are a set of exercises to start losing weight, which helps to fight with body fat from any other part of the body.

Burpee. This is one of the most effective exercises, the results of which can be seen after 5-6 regular program. The group performs the Burpee exerciseAt first it looks complicated, but is, in fact, it was the burpee provides a uniform load on all muscle groups, which will enable you to rapidly burn the fat. The exercise is carried out in the following manner:

  • stand up straight, feet shoulder-width apart. Start squatting;
  • hold it down, put your hands on the floor on the sides of the torso;
  • keen to be cast at the feet, the arms, the lower chest to the floor-such as doing push-UPS;
  • raise your chest, jump your feet forward back to the bottom position of the squat;
  • a steep climb, and jump up, clapping hands overhead.

It is highly recommended that you run 10 times for 2-3 sets. If the numbers seem difficult for starters, it would have been enough of both of these approaches, and 5 times with the gradual increase of the load. This will not only help you to quickly get rid of the fat, but also develop the respiratory system.

Push-UPS. The exercise, which is necessarily included in any training program. It helps to develop back muscles to get rid of the fat in the underarms, pump up and lift the muscles of the chest. The exercise is carried out in the following manner:

  • take the emphasis lying. The hands at the shoulder level, feet shoulder-width at the hips;
  • it goes down to the chest on the floor, the position of the "bar" should be maintained;
  • exhale, and rise up to the starting position.

Repeat 10 times, depending on their training and skills. In addition to this, it is possible to do push-UPS off of the couch, but you can also get on the floor and put her legs on the couch: a reverse push-up even better is to work on the muscles of the chest, which is particularly important for women with large Breasts.

Jumping Jack's. The Exercise Jumping JackThis exercise can be called in the following a step-by-burpee and push-UPS. It is used to cardio, and allows you to burn the extra calories. Perform the exercise as follows:

  • spread your feet shoulder-width apart;
  • begin the adventure, as the Mahi hands;
  • under-arm moves up and down with each jump.

The number of sets depends on your training. Do the exercise 20 to 30 times in one approach.

The rotation of the feet. A minute of the performance and the excellent results after a few sessions. This exercise helps to work the abdominal muscles to get rid of the "parties" and provides for a surcharge on the inner side of the thighs. The execution of each exercise in the following way:

  • stand upright with your feet shoulder-width apart, interlock your hands behind your head;
  • lift your leg, bend it at a right angle and start to rotate to the side for 15-20 seconds;
  • the same, but with the second leg;
  • then, repeat the exercise, making turns in the other direction.

You can increase the run time if you are hardy enough.

Jump the rope. The well-known of all of the exercises, for which you need a shell. Jumping rope can be from 0.5 to 2 minutes, gradually increasing the speed and intensity of the peaks. It helps you to get rid of the fat in all parts of the body.

Are the pull-UPS. Not everyone has a home bar, but of course, it's in there. This exercise not only helps to pump up the arms, it is affecting virtually every muscle in the body. So, the pull-up will assist you to lose the weight fast, even those who do not help in the other exercises. The technique can be quite a bit different.

Picking up on his knees. You will be able to execute it, and at the bar. In the first case, is to stand up straight and alternately pull your knees to chest: this will work the muscles in the hip and back. In the second case, you place the bar, and at the same time it can be pulled up to his chest, and both legs, the load will be greater, not only on my legs and arms, but also the abdominal muscles.

As you can see in the exercise for weight loss at home there is nothing supernaturally hard to meet them, it can be absolutely anyone, with any level of athletic training.

Additional training

Those who have a regular exercise routine, we recommend you to consider a couple of additional options for one of the novices. This is a fashionable and useful class that will allow you to strengthen the muscles and stretch the ligaments.

Yoga. The practice is not for everyone, as it is contraindicated for people with diseases of the musculoskeletal and back injuries. Others can include a video on the Internet and enjoy it in the most simple asanas for the beginners. Going to the gym is not necessary. In addition to yoga is that it is easy (at first) to be located in the ability to quickly burn large amounts of calories.

Pilates. To do this, such as yoga, can be done without an instructor. Not enough to get Matt to look at some of the basic exercises to strengthen their muscles at home.

Dancing. Yes, the dance can also be a home. Most of the modern guidance is very helpful for you to get rid of the excess fat. As a fan of the more traditional options, you can try to do the belly dance: belly dancing really strengthens the muscles.

Diet

As I have said, we may not be able to eat junk food, and you are trying to lose weight. The training needs to be accompanied by food. However, this does not mean that you have to be as strict as possible, with the exception of just a delicious and a favorite of the food. Under the diet, here, means to eat right. And it does not require mass limits. Its main tenets are:

  • the absence of a bad lifestyle. The alcohol is very high in calories, and the whites were given a huge burden, not only in the lungs;
  • the rejection of a product with a high content of carcinogens, dyes, food additives, salt and sugar. From the diet should go away fast-food and factory-made sweets;
  • water regime. A person needs to drink at least 2 liters of pure water, (juices, teas, and other beverages do not count);
  • to include in your diet more protein and fiber. This is a useful product that will allow you to quickly saturate the body, and it doesn't give you a large amount of calories;
  • the use of specific nutritional Supplements. For example, the loss of weight is a full-line of products, which may reduce sugar cravings and help you to excrete any excess water.

Products of loss of weight

If you can talk about dietary supplements, the first thing worth noting is a drug that helps to gently eliminate excess fluid, which allows it to accomplish remarkable results in losing weight. For those who are afraid to break away from the diet, create a special pill that reduces sugar cravings and saturate the body with useful substances. You do not overeat in the course of the night, it will help in the protein blend, high in protein, and L-tryptophan, providing a good, sound sleep. Specific Supplements will help to keep the muscles and bones during exercise. The use of dietary supplements in conjunction with proper diet and regular exercise will help you to get rid of the excess weight.

And finally, it is worth noting that the excessive amount of training may not be less harmful than their absence. All you need to know about moderation and balance. And then, you want to feel healthy!

21.05.2020