effective exercises for rapid weight loss

There is no magic pill, and nothing better than diet and exercise has yet been invented for weight loss. Besides, one does not work without the other. But even simple weight loss exercises will help you increase activity, burn calories and get a toned body.

So, you have decided to lose more weight. What path do you have to go through?

1. Understand your diet so you don't eat more than your body needs.
2. Review your daily routine, get enough rest and sleep, because fats are burned during sleep.
3. Learn a little theory about how the body works, how muscles grow and burn fat.
4. Buy sports clothes and sneakers to avoid injury during training.
5. Try different exercises and choose the type of activity you like.
6. Train 3-4 times a week while maintaining a calorie deficit.
7. Enjoy your new lifestyle and your body.

By following this plan, you can lose weight and stay fit through exercise and nutrition. Now, let's take a closer look.

proper nutrition for weight loss

When losing weight, nutrition is the most important thing. Whatever exercise you choose, you cannot do without understanding your diet. We will not load you with information about calories and diets, but we will give you basic rules that will help you lose excess weight. The fitness trainer says that 80-90% of weight loss success is nutrition. Your goal is to spend more than you eat. Sports can help you speed up the fat burning process, increase the number of calories burned, but the basis of everything is nutrition.

The trainer suggests:

1. Never go hungry. The hungrier the person, the more he will eat. When you are barely hungry, this is the time to eat, because in half an hour or an hour you will eat much more.
2. Keep your previous diet, but take a spoon from your usual every day. This is a very small amount, but if you look at it over the course of a week, it is already minus seven spoons per meal. The stomach gets used to it quickly, it starts to decrease in size, and you are satisfied with less food.
3. Do not overeat. No need to wait for the feeling "phew, I'm full. "The feeling of fullness comes 15-20 minutes after eating. Only after this time is it possible to objectively assess whether a person is full or not. It is better to leave the table feeling full, but not gluttony, when it is difficult to breathe.

When losing weight, there should be an appropriate diet of protein and fat for the most part. Eat more meat, cottage cheese, eggs, fish. Do not forget about vegetables and cereals, whole grain bread. Healthy fats can be found in red fish, nuts and avocados. This type of diet will not leave you hungry and will help you get all the necessary nutrients.

The diet should be balanced and varied so that there is no desire to break down. But if you really want to remember the taste of cake and chips, you can gradually eat the "forbidden" food. It is believed that if you eat 90% correctly, then you can give 10% high-calorie foods.

Should you go on a diet or count calories? Everyone chooses a suitable diet for themselves. On a diet, you eliminate certain foods and accordingly reduce the caloric content of your diet.

Council.Try creating a menu for the week with recipes you like. There is nothing magical about PP recipes, and they are often even higher in calories than regular ones, and desserts made with almond flour take a lot of time. Take simple whole foods and protein foods as a base. I don't like oatmeal? Have breakfast with scrambled eggs and vegetables. You need a flexible approach in your diet, because a healthy lifestyle is with you for life.

And do not forget to maintain a drinking regime, especially during active sports. Always have a bottle of water handy. If plain water is difficult to drink, add lemon juice or mint leaves.

What to choose: training at home or in the gym?

Everyone chooses where to train: at home or in the gym. Both options have advantages and disadvantages.

You must go to the gym, pay for a subscription and stick to the schedule if you signed up for group training at a sports club. But it is equipped with all the necessary equipment and fitness equipment for effective weight loss.

Home workouts have become very popular recently. No need to go anywhere, stick to a plan and schedule. But it takes a strong will and some physical training to do the exercises correctly.

The exercises themselves to lose weight at home and in the gym are not much different. They must be effective, high intensity and varied. You can pump up your abs at home and in the gym with equal success. You can work with a trainer via video call.

What you need to start training: equipment and clothes

If you practice at home, math will come in handy. You may need small 2 and 5 kg dumbbells, and exercise bands, if the training program includes them. In fact, you can exercise without any equipment and do cardio training and plenty of fat burning with your own body weight, without special equipment. The gym has everything you need.

In any case, you will need clothing for sports:

• sneakers with good cushioning and ventilation;
• well-stretched leggings or sweatpants;
• some T-shirts made of synthetic fabric (cotton takes a long time to dry from sweat);
• Sports top for women.

This is a basic set that you can't do without in the gym or at home. You will also need a water container and, if possible, a fitness bracelet or watch with a heart rate function.

Council.Bring a small towel to the gym. You will need to put it on the exercise equipment while doing exercises.

Types and types of training and exercises: what to choose?

Different types of workouts and exercises are effective for losing weight. This is explained by the individual characteristics of the body. The most effective form of training is considered to be aerobic (cardio). But anaerobic (strength) exercise is also necessary so that the skin does not sag after losing weight.

Let's find out what are the basic types of training for weight loss that can be found in the gym and when you train at home. You will understand why different types of activity are needed to get in shape successfully. And finally, decide what is better - cardio or strength exercises?

Strength exercises

Strength training is aimed at hypertrophy, that is, muscle growth. Strength training does indeed speed up your metabolism, but only gradually. Usually, those people who lose weight choose other types of training, and there is a reason for this.

What are the benefits of strength training to lose weight?

1. After strength training, the body spends calories to recover.
2. When they work "to failure, " microtraumas occur in the muscles, and the body expends energy to restore them.
3. Muscle requires much more energy to "maintain" than fat.
4. Interval training has elements of strength exercises, and you must first master the correct basic execution to implement it successfully.

It is a myth that strength training is only suitable for men. Women can also successfully lose weight and build a figure with the help of squats, lunges, and weight training with dumbbells and barbells. You need to do strength training 2-3 times a week, alternating with cardio for effective weight loss.

Cardio exercises

Cardio exercise is a great option for weight loss. They quickly result in fat burning, and at the same time pumps the heart muscle and respiratory system. You can do cardio at home and in the gym. It's not always high-intensity training, but it will take some effort to burn fat. And beginners must gradually join training.

Best Cardio Exercises:

• side step with raised hands;
• boxing ;
• burpees;
• kicks to the side;
• raising the knee from a lunge;
• jump rope.

Cardio exercise is beneficial for both men and women. You need to do workouts for weight loss 3-4 times a week for 40-50 minutes. You can complete your strength training by walking briskly on a treadmill or using an elliptical machine.

Aerobic training

Aerobic exercise helps you lose weight and improves the functioning of your heart and blood vessels. When performing them, the body consumes a large amount of oxygen. These exercises make a person more resilient. Aerobics is considered the best way to burn calories.

Aerobic exercise, or cardio exercise as it is commonly called, is the best exercise for losing weight. This includes running, exercise bike at an intense pace, elliptical, and brisk walking on a treadmill. What is important is that the fat burning process starts within 30 minutes. The workout should last 40-60 minutes, but it is better to start with 10-15 minutes, taking 2-3 minutes every day.

Aerobic exercise includes running, dancing, group sports, and skating. In short, any load that makes your heart beat faster. However, in order to properly burn fat through aerobics, you must stick to a certain heart rate zone.

Aerobic exercise can be done every day. If you alternate them with other forms of exercise, then twice a week is enough.

Anaerobic training

During anaerobic training, the body gets energy without oxygen. Muscles use up glycogen (a product of glucose breakdown) that has accumulated in the blood. These are strength training in the gym, aimed at developing and strengthening muscles, and short distance running. They do not use fat for energy.

Anaerobic exercise burns fewer calories than aerobic exercise. How then can they be useful to you? The fact is that muscles expend energy for a while after anaerobic exercise - 12-36 hours. In addition, due to muscle growth, you will burn fewer calories at rest. But still, trainers agree that aerobic exercise is more effective for losing weight.

Interval training

To lose weight fast, you need to have intense but not tiring exercises that you can do regularly. HIIT (or HIIT in English) - interval training - is suitable for your goals. They are suitable for both beginners and experienced athletes. You just need to adjust the speed depending on the amount of preparation.

A good example of HIIT is Tabata. Exercises should be done quickly (but effectively) for 20-60 seconds. After this, you rest for 10-40 seconds. The longer your rest interval, the less intense the workout. A HIIT trick might look like this:

• running in force;
• scat;
• plie squats;
• push ups;
• pulling your knees to your stomach in a plank.

As a rule, one circle consists of 5-6 exercises. This is often training with your own weight. Beginners can do three laps, advanced - five laps. Exercises can be repeated, but there is an option where each interval is aimed at working certain muscle groups.

Thanks to this scheme, within half an hour you will be wiping off your sweat and gasping with happiness that you have managed to burn 300-500 extra calories.

Warm up before doing exercises for weight loss: is it necessary or not?

Here, trainers agree: it is necessary to warm up before weight loss exercises. A physical warm-up takes 5-10 minutes, but it helps you get ready for the workout, avoid injuries and warms up all the muscles and joints.

Before training, even before stretching, you need to warm up. Do the simplest warm-up exercises:

1. Rotate your head slowly 3-4 times clockwise and counterclockwise.
2. Make circular movements with your arms at an average speed 5-10 times forwards and backwards.
3. Stretch your arms away from your chest 5-10 times.
4. Rotate your pelvis 5 times in both directions.
5. Do 5-10 tilts towards your toes with straight legs.
6. Do 5-10 bends in both directions.
7. Rotate your hips.
8. Stretch your arms and ankles.

After your warm-up exercises, you can walk on the treadmill at a fast pace for 10-15 minutes to warm up. And then on to the biggest twist.

Exercises to lose belly fat: crunches, leg raises, vacuum

It is impossible to lose weight in one area, because fat leaves the body more or less flat. But you can tighten your skin and strengthen your abdominal muscles with exercises to lose weight on your stomach and sides. These are basic strength exercises that will help you burn a little more calories.

Exercises to lose belly fat are different for men and women: the technique is the same for everyone. The main thing is to train correctly and regularly, and then, provided you have a calorie deficit and sufficient basic activity, you will get the relief you need. When this happens - in a week, a month or six months, depending on your constitution and nutrition.

Ab crunch: straight, reverse, side

Bench press crunch technique:

1. Lie on your back on the mat with your knees bent.
2. Press your chin to your chest and bring your palms together behind your head.
3. As you exhale, lift your body slightly, lifting your shoulder blades off the mat.
4. Tighten your abdominal muscles.
5. As you inhale, slowly lower yourself onto the mat without straightening all the way.

No need to lift too high, lift your chin from your chest and pull yourself forward with your arms. The press should always be tense.

Reverse crunches on the floorIt's an exercise where you need to lift your legs and tighten your lower abs:

1. Lie on your back on the mat.
2. Bend your knees so that your shins are parallel to the floor and bring your heels together.
3. As you exhale, lift your hips and lift your hips off the floor, placing your weight on your shoulder blades and pulling your knees toward your chest.
4. As you inhale, return to the starting position without fully straightening your legs. Always keep your abs tight.

Straight and reverse crunches can be performed on a bench, holding the bench behind your head with your hands.

Side crunchesThe lateral abdominal muscles are strengthened on the abs. It is convenient to do lateral crunches on a hyperextension machine:

1. Adjust the height so that the top of the exercise pad is at the level of the pelvic bone.
2. Initial position - feet rest against the base of the simulator, body straight, arms at chest level.
3. As you exhale, tilt your body down, and as you inhale, return to the starting point.

Lateral crunches should be done using the oblique abdominal muscles, and not through inertia.

Number of repetitions and approaches. For beginners men and women, three sets of abdominal crunches of 20 repetitions are sufficient. You can do the exercise at the beginning or end of strength training, in the morning, afternoon or evening.

Periodicity. At least once a week. The result of abdominal crunches depends on the structure. You can alternate between forward, reverse and side crunches.

Exercises for losing weight on the sides: plank, bends, swings

It is impossible to remove sides with weight loss exercises alone. To burn stored fat, you need to maintain a calorie deficit and move more. Planks, leg swings and corsa are energy intensive exercises and will help you lose extra weight, giving your body beautiful curves.

Exercises for oblique abdominal muscles must be included in a series of exercises to lose weight on the sides at home. When combined, these training elements will help you quickly remove fat deposits around your waist.

Side plank: strengthen all the muscles

One of the basic exercises that allows you to shape your waistline, while the muscles of the abs, back, legs and arms work. It can be done without special equipment. The side plan has a simple technique:

1. Get into a regular plank position, resting on your forearms and toes.
2. Turn around and shift your weight to one side of your body.
3. Tighten your stomach and straighten your body, supporting yourself on your forearm and ankle.
4. Back to square one - regular plan.

For those advanced in the side plank, you can put sit-ups to work the arm muscles and crunches to pump up your abs.

Number of repetitions and approaches. It is enough to hold it in a static exercise for 30 seconds, gradually increasing the time. The exercise is done in one approach.

Periodicity. You can complete each workout with a side plan.

Side bends: remove the sides

Bending won't help burn more fat in the problem area, but it will strengthen the corset muscles that support the spine. Technique for doing side bends:

1. Stand straight with your feet shoulder width apart. Squeeze your shoulder blades and keep your stomach toned.
2. Slowly lean to the side, stretch your arm along your body. You need to bend down as low as you can. Then back to the starting point.
3. Repeat the movement in the opposite direction.
4. You can do the exercise without anything at first, and then add 2 kg dumbbells, gradually increasing the weight.

Number of repetitions and approaches. Three sets of ten technical reps on each side add a lot to your training.

Periodicity. Lateral bends to the side can be done once a week.

Hip abduction in standing position

The hip abduction movement involves the lateral muscles, which will help you tone your body faster. This exercise has a simple technique, the main thing is to do it carefully and not swing your legs as fast as possible.

1. Stand straight, put your hands on your waist.
2. Extend your leg to the side, trying to maintain a balanced body position.
3. Slowly return your leg to the starting point.

You can also do hip abduction on a machine or use an elastic band to increase the load.

Number of repetitions and approaches. Three sets of 15-20 reps on each leg.

Periodicity. Alternate this exercise with others, performing hip abduction once a week.

Leg raises while lying on your side

A seated hip abduction is the same as a standing hip abduction, which is performed on one mat.

1. Lie on your side and straighten your legs.
2. As you exhale, lift your leg up.
3. As you inhale, slowly lower your leg to the starting point.

You can perform leg abduction while lying down with an elastic band or weights.

Number of repetitions and approaches. Three sets of 15-20 reps on each leg.

Periodicity. It can be done once a week, alternating with other exercises to lose weight on the side.

effective exercises to lose weight on legs

Legs and buttocks are a problem area for many women. Fat accumulates here quickly and easily, but it takes a long time and it is difficult to lose. But if you do exercises for your hips, you will lose weight faster and you will be able to keep the results for a long time.

Squats - a basic exercise to lose weight on legs

When you squat, you stress all the muscles of your legs and buttocks. If you do this exercise correctly, in addition to losing weight, you will get toned hips and buttocks. We will look at simple squats without weights: the exercise will help you develop technique and add weight.

1. Stand with your feet apart as if you are about to squat. Feet about hip width apart.
2. Straight up, tighten your stomach, straighten your legs.
3. Lower your pelvis as you spread your knees out to the sides.
4. Tighten your buttocks and stand up straight.

There are many options to make the squat technique more difficult:

• Squats with a barbell in the gym under the supervision of a trainer.
• Squats with dumbbells in hands.
• Jump squats.
• Exercises with elastic bands on the hips.

Interesting fact: squats are useful for both men and women, but for some reason this exercise is considered only for women. It is only recommended for people with knee problems.

Number of repetitions and approaches. Three sets of 25 reps with body weight.

Periodicity. You can squat with your own weight at least every day, but it is better to do it at least every other day so that the muscles have time to rest. Within 30 days you will see significant results from your hard work.

exercises for losing weight on your arms

Exercises to lose weight on your arms and shoulders are very effective. They don't burn fat in this particular area, but they tighten the skin and strengthen the biceps and triceps. As a result, your hands look slimmer and more beautiful.

Exercises to lose weight in your arms can be done at home without dumbbells. Push-ups are available anywhere and anytime - you can even do them in the office and lean on your desk.

Push-ups - classic exercises

Proper push-ups are a useful part of your regular weight loss exercises. This exercise works the triceps, abs and pectoral muscles. The classic version of push-ups - with wide hands:

1. Take a standing position with your hands wider than shoulder width apart.
2. Tighten your abdominal and buttock muscles to keep your body position as level as possible.
3. As you inhale, lower your body down while spreading your elbows to the sides. Lower yourself to the floor, but don't touch it.
4. As you exhale, return to the starting point.

Number of repetitions and approaches. Most likely, you won't be able to do many push-ups at first. Aim for 15-20 reps per set for men and 10-15 for women.

Periodicity. You need to do push-ups regularly to improve your technique. Do this at least once a week if you have three workouts in that time period.

Knee push-ups

Those who still have difficulty doing push-ups regularly should try pushing up from their knees. It is easier for girls to do this particular type of exercise. Technique:

1. Get on your knees, place your hands on the floor at shoulder level. The exercise is done with a wide stance.
2. Tighten your abs, back muscles and buttocks so that you maintain a straight line from your knees to the back of your head.
3. Bend your elbows and your chest touch the floor, then return to the starting point.

Number of repetitions and approaches. Three sets of 10-15 repetitions.

Periodicity. You can do push-ups from your knees at the end of each workout.

Reverse bruises

The benefit of reverse bench press is working the triceps. You can do reverse push-ups from a bench at the gym or from a chair at home. Classic technique:

1. Stand with your back to a bench or chair. Place your palms on the support so that your arms are symmetrically positioned with your spine.
2. While inhaling, bend your arms at the shoulders and elbows at the same time, lower your pelvis down.
3. As you exhale, straighten your arms and return to the starting point.

Number of repetitions and approaches. Three sets of 15 repetitions will be enough for beginners.

Periodicity. You can include reverse push-ups in every workout.

what to look for when creating a weight loss training program

• Don't forget about warming up. A gentle warm-up reduces the chance of injury and helps you get ready for your workout.
• Do not rest too long between sets. Your workouts should be intense, but not exhausting. Half a minute of rest between sets will be plenty.
• Drink water while resting. It is especially important to replenish your water balance when doing cardio exercises.
• If you want to lose weight in one area, you should only do exercises in it. You'll try to remove your belly by pumping your abs and sides, and you'll quickly overtrain, get tired, and give up altogether. The set of exercises should be built in harmony, including strength, cardio and working out problem areas.
• Choose exercises that you enjoy doing. If you want to lose weight at home without a trainer, here are some tips: exercise for fun. Do not work too hard, overloading your muscles and nervous system.
• We recommend that beginners contact a trainer. A professional will help you master the technique of doing exercises, create a training program and a menu.
• Best tips for losing weight: combine physical activity with a calorie deficit. You won't be able to lose weight through exercise alone; you need to rethink your menu.