Exercise for weight loss

The lack of excess weight — a deposit of joy, well-being and good health. Slim figure gives self-confidence and increases the self-esteem. Reduce the weight of the house and without sports equipment — perform exercises for weight loss.

There are several exercises to lose weight at home:

• women;
• men;
• children;
• those who suffer from obesity;
• if you want to run the drying of the body.

Exercises for weight loss worth to choose based on your needs, ability, age, weight and height, but also of the characteristics of the individual.

In the internet there are a lot of articles with exercises to help you lose weight in a week, however, it is important to remember that the key to success of loss of weight always — the fluidity. The best exercises for weight loss aim for a gradual life style change, and not for an immediate effect.

In addition to the classical lessons in the gym or at home with the hardware, there is also the gymnastics slimming:

• yoga;
• pilates;
• stretching.

The lessons in this sense, the emphasis is on muscle tension and complete relaxation of the body, which helps to reduce the body fat. Gymnastics slimming is easily accomplished in the house, so as not to require equipment and facilities. The effect of weight loss is achieved through a systematic activity and muscle relaxation. To obtain optimum results, it is recommended to combine physical activity with a restricted diet.

The universal rule of weight reduction:

The subtle body — a greater expense than the amount of calories consumption. Any type of exercise for weight loss at home will be effective if you accompany a healthy diet and mode.

When and where is the best place to start

The process of weight loss needs to be addressed, in the first place, to the rehabilitation. To understand where that being overweight negatively affects your health and need to go on a diet, to lose weight, it is possible for the following features:

• you feel exhausted, you don't always sleep well and it is not possible to control your appetite;
• you are obsessed with nutrition, eating a lot of food of poor quality and supplements;
• you have high blood pressure or signs of diabetes mellitus;
• due to weight gain you feel pain in the body;
• it has become difficult to maintain the usual activities and sports;
• when you perform any kind of exercises there are breathlessness, increased sweating, and heart rate.

There is a mathematical approach to the definition of excess weight:

BMI (body mass index) = weight (kg) : height (in meters) x height (metres)

Normal recognized index values of 25. If the figure is higher, this demonstrates the need for a reset of the weight, as in this case, the weight begins to negatively affect health. The index of over 30 speaks of the initial phase of obesity. Fitness for weight loss is a great way to get in shape and create well-being. There are a lot of variations of activity and to start to be able to choose the training according to the individual preferences. It is necessary to calculate the number of calories consumed, according to parameters and to adhere to this figure in the drafting of a power plan. The highlights, to which attention must be given to the loss of body fat is certain:

• there is a need to lose not more than 1 kg a week, which is optimal to maintain the muscle mass;
• it is not possible to drastically reduce the fat: their content in your diet should be about 20%;
• the diet must be balanced and necessarily contain vitamins, minerals, and food supplements.

Effective breathing exercises for weight loss

Breathing plays a key role in the functioning of the body. It is able to not only provide its conditions of life, but also to adjust the internal processes. One of the most effective exercises for weight loss is considered to be the respiratory gymnastics. It has a lot of advantages:

• the oxygen helps to absorb the nutrients in the stomach;
• breathing exercises promote the decomposition of harmful substances;
• will help to reduce the stress hormone in the body;
• gymnastics, breathing to lose weight, you can do at home;
• affects favorably on the woman organs;
• if done properly, step by step, you'll find super-effect.

The basic principle of each technique — use the abdominal breathing, that is breathing in and out, inflating the stomach. By combining the various techniques presented in the procedures, will bring great benefit to your body. The duration of the lesson does not exceed 20 minutes. Paying complex as well as much time every day, without forgetting the warm-up, you will reach the desired effect quickly and without difficulty.

Below are the buttocks in the tone

Any physical activity, depending on the intensity of the loads, it encourages the reduction of fat on all parts of the trunk evenly. However, there are exercises for the processing of the individual areas. To him belongs the complex exercise the thighs and buttocks.

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

1. Standing on all fours, in turn, lift each leg upward, bending the knee, before there is any tension in buttocks. Keep the back situated in a wonderful location and the arms perpendicular to the body. Distribute the load over all four legs evenly. Run 3-4 series 15 times for each leg.
2. Squat technique “of the sea”. And ' different from usually the one to perform the squat, widely spreading the legs. This allows you to work the inner part of the thigh. Do 3 sets 15 times.
3. Jump on the rope. This is the game of my childhood is in the top effective lessons for the buttocks at home. Jump problem, landing on the socks. So in the way of processing the calf and you get the optimum load. The duration of a couple of repetitions 5 minutes.
4. With a low bench or any raised surface, standing on it on and off at a rapid pace. Exercise should be about 5 minutes continuously for different approaches. Try to keep the body motionless.
5. Become a member exactly like the first conventional squat. By remaining on foot, take the second cross, and follow squat. This exercise allows you to move the focus to the load on the foot and qualitatively work the muscles of the buttocks and hips. Do 3-4 series 15 times for each leg.

For a positive result it would be appropriate to develop a training regimen, adhering to which it is easy to lose weight at home. Well do 4-5 times a week, giving body to rest breaks and recovery. Calculates the days, when you exercise, and record the chart format, adhering to a lesson plan. In order to make the training more effective.

We make slender legs

In exercise for weight loss every day fits perfectly complex for the legs. It is simple, but effective, so it is suitable both for beginners and for big lovers of the sport:

1. Standing to the right, follow mahi kicks in that is different from the side of the body. For your convenience you can take the front support. Run slowly, to work the muscles of quality. Do 3-4 repeat this for 15 times.
2. Squats are able to act actively, not only to the buttocks, but also on the sides. Perform 3 sets with 15-20 times. Try to squat without problems, in order not to damage the knees.
3. Jogging on the spot will help you to reduce the weight of the body without effort. Is more effective than interval running — about a 4-minute pace, alternate with 60 seconds of running at maximum pace.

Try to include exercises that help you lose weight, jogging — in the warmer months, you can train on the road. Training are considered the best in the subject of dropping weight. Sports not only help you lose weight, but also to strengthen, improve the body as a whole. Try to include in the course of those techniques that you like, and engage in pleasure — then the diet will be for you a pleasant bonus.

We create a flat stomach

If you are worried about the excess weight in the stomach area, will help simple exercises for weight loss. In their complex includes a series of simple techniques to reduce the fat in the area the area of the belly and hips:

1. The oscillation newspapers. You must lie down in the supine position. Put your hands behind your head and gradually lift the torso from the floor. The correct technique involves the tension of the abdominal muscles. Make 4-5 approaches for 10-15 times.
2. The belt is an effective exercise for belly and hips. Lying on your back, lift the tips of the elbows or the palms of the hands, tearing the upper part of the body from the floor. Then, raise your leg on the toe of the feet. Your body has to balance on four points: two hands and two feet. Make an effort to stay static for as long as possible. The optimal time — 5 minutes.
3. One of the main tasks for the slim waist and a flat stomach is "empty". Should become exactly, to breathe as deeply as possible and exhale strongly involve the stomach in and of themselves. With the help of the "vacuum" you can see the first results of weight loss a week. It is worth to run on an empty stomach, contracting the muscles for 5 minutes, and more.
4. Side of the print. This exercise is different from the classic version of the fact that the original position — lying on your side, and not on the back. The side press allows you to pump oblique muscles, form to life and burn the fat in this area. Run 5 approaches for 10 times on each side.
5. Take the supine position. Pull the legs forward and the hands get behind the back of the neck. With the exhalation, raise your legs upwards, as if "pushing" them under the press. Exercise acts on the most problematic part of the stomach, where the fat builds up in the first place. Do 5 approaches for 10 times.

For quick weight loss at home, especially when it comes to the stomach, it is important to keep the results of the activities of the power. By reducing the volume of the belly, you can easily carry it in shape, thanks to the physical exercises.

Strengthen your back and making her pretty

Many beginner athletes are in search of a exercise program for weight loss that involves all muscle groups, forgetting the back. The spine is an organ that supports all the systems of the body and ensures the movement. Often the main cause of overweight is a disorder of the muscle-motor machine. Collection of exercises for the back will help you avoid the pain of her complex and strengthen the body:

1. You must lie down on your back with your arms straight along the body. With the exhale, lift the pelvis from the floor, caving in a program back. The proper training involves a pause of 1-2 seconds in a high point. With the breath, descend to the initial position. Reps for 20-30 times.
2. In a sitting position on the carpet, lift the hands upwards, creating tension. By tightening the muscles of the buttocks, go on their mat back and forth for 5 minutes with pauses.
3. Standing, lift one leg and place it on the raised surface. The second stop is exactly on the floor. With the exhalation will protrude forward of the body to the feet, lengthening the muscles. Run 5 approaches for 10 times.
4. Sitting on the floor and holding the back situated in a wonderful location, take a deep breath. With the exhalation without problems drag and drop the hands to the toes, not forgetting the back. Run the process 10-20 times.
5. Lying on the back, pull straight, arms along the body. Exhaling, lift the lower part of the body, leaving the shoulder blade on the floor. Lower the leg behind the head, as much as possible. Perform 2-3 sets 15 reps.

There are many varieties of lessons for the spine. Strengthen the back is capable of not only exercises to lose weight at home, and and all types of hobbies sports (swimming).

Pull on the hands

Athletes, exercises for beginners, often forget the hands, paying attention to the most critical, in their opinion, the regions. However, the hands always in mind, and their appearance can tell a lot, so it's worthwhile to include their pumping in the fitness exercises:

1. You will need weighting — bottles of water or any other weight. Becomes evenly, tilt the body forward. With the out-breath attract the arms with the weights along the sides. Repeat 3 sets with 15-20 times.
2. Using the same hardware, vibrates. Dilute your hands in different directions with the breath and with the exhalation slow to attract them to each other, feeling the tension. Do 4 sets of 15 times.
3. Push-ups are considered among the most effective exercises for your fingertips. The initial position is the same as that in the belt, only the position of the hands a little wider. Slowly bend the elbows and lower the body, with the breath return to the starting position. Do 3 sets of 10 times.

To drop the weight not necessarily work out in the fitness center. Today there are a lot of alternatives to the fitness room — from online training for weight loss and ends with exercises at home for women and men. If you want to reach a possible result in any financial resources and opportunities.

How to accelerate the results of a proper diet

For the quality and reduce the body weight workouts may not be enough. It is recommended that you make changes to your diet, replacing poor quality and harmful products can be useful alternatives. But do not overdo it with heavy loads the body experiences stress and stores fat.

Observe a caloric deficit

There is the golden rule of weight loss — the body burns body fat, when it has to spend more calories than you consume.

When the count of calories is necessary to consider the rule of the Mifflin-St. Giora:

Base metabolism = (9.99 * weight in kg) + (6.25 * height in cm) – (4.92 * age in years) – 161.

The amount resulting shall be multiplied by the coefficient of physical activity (1.2 to 2.0), soberly assess its level, and then remove from the result of the 20%. The result would mean the required daily quota of calories for you. Try to follow the received amount, without fanaticism.

Junk food causes deposits of salts in the body and promotes the appearance of acne, bowel irregularity, and excess weight. For the quality and reduce the weight of the body should focus on the gradual results. In respect of the mode of feeding and workouts regular weight loss will be immediately. And to consolidate the results it is worth to enter the sport in the list of my hobbies and rejoice for a new life-style.