Surely everyone at least once in his life thought about the fact that it is time to put the figure in the order. A lot of people are unhappy with their figure, and want to get rid of the fat hanging on the sides. There are a lot of ways of losing weight. Today, we are going to talk about weight loss method, which does not require a lot of time and effort. This medium — thin at home with the help of exercises. Let's go!
The causes of excess weight
Before you troubleshoot a problem, it is necessary to understand the causes of its appearance. The main causes of excess weight are the following:
- The smoking and alcohol.
- The low level of your physical activity.
- The metabolic disorder.
- The frequent consumption of fatty foods and cooking.
- The consumption of a large quantity of salt.
- Night of the meal.
- Overeating.
- A genetic predisposition to the fullness.
Most often there are several reasons, and they reinforce each other. For example, if the person eats a lot, but in sports, it may not be of the overweight problems. A person can little bit, but it is smoking, and sometimes drinking alcohol. In this case, it is also unlikely there will be problems of overweight.
Most often, people have extra pounds due to the poor image of the life. Basically, it is five, six days per week of sedentary work. Then, moving to the house behind the wheel of a car, again sitting down. The climb up to the apartment by elevator. After a hard day of work, you can take a beer and snacks fat. Then, in the evening at the tv. And in fact, when a person at a meal, as you watch, his attention focuses not on the food. Because of this individual consumes 30% more. These 30% are deposited on the belly.
More than half of the men who live in large cities, lead a mode of life, and therefore have decent bellies. It is, to lose weight, you need to completely change your style of life. It will be necessary to give up some bad habits and acquire useful.
As for the women, in most cases, they grow bigger after childbirth, and after the wedding. A lot of women, which combines stop watch. This is due to the fact that she already has a standing of the man who loves her, so she didn't need to watch his figure. Such a policy is not good, because it can ruin your marriage. If you realize this, and has decided to lose weight, — a big respect to you! We'll do it together!
The key to losing weight
The essential in weight loss is the difference between the consumption and the consumed energy. Your sex here has no importance. The main thing — to consume the right products and to be physically active.
Thus, in order for you to eliminate excess weight, you must expend more energy than you eat. Without this, your weight will not be changed downward. Let's look at three options:
- The weight of a person increases.
- The weight of the man does not change.
- The weight of the person decreases.
In the first case, a person is constantly eating fatty foods, drinking beer, and sits on the couch. The energy that it consumes a decent amount, and spend very little for a hike at work or the grocery store. The energy that it consumes, is deposited in the form of fat on his stomach.
In the second case, the difference in fuel consumption and energy consumption almost equal to zero. For example, the man has almost no of the year, but harmful to the food, he prefer to the vegetable salads and boiled meat. And drinks each day, 2 to 3 litres of water. He expends little energy, but consumes little. Therefore, its weight is always roughly at the same level. It is the same situation, if the person eats a lot and exercise regularly.
In this last case, the man gets rid of the excess weight. First of all, it uses low-calorie products, thanks to which it does not have the excess energy. It is enough of this energy to the life of the ordinary man. Secondly, it carried out exercises in order to lose weight, which rob a lot of force. And it turns out that the equilibrium is adopted to the energy for the day, it is negative. As a result, the body begins to draw energy into the national reserves, and it is the fat on the belly of this man.
More details of the climb in the theme of food, we're not going to, but we will take into account a very important point. If the weight loss, you must exercise at the end of 2 hours after a meal. And when the exercise is complete, you must wait 2 hours before eating.
If you eat directly before a workout, it will reduce its effectiveness. The quality of the execution of the exercise is to make it worse, and you can't spend the required amount of energy.
Immediately after the end of the training of the body begins to this period, when there was an urgent need to recover the energy spent during the fiscal year. This period lasts approximately two hours. So we have to wait until that moment. If you eat something within two hours after the workout, this would disrupt the process of weight loss. After a training session of the food absorbed by the body much better. We don't need, because we maigrissons.
When the body understands that the energy from outside coming will not be, it starts to take its reserves to interior of your belly fat. At the end of two hours, the body ceases to find out where to take this energy, because he will take of the grease. It is necessary that the fat burning process. When this period is past, you can enjoy a dinner and encourage them for the proper exercise of vegetables, salad and a piece of boiled chicken.
Home exercise to lose weight
Let's move on to this without what to weight loss will not have a meaning. The slimming is not required for the intense exercise of weight training. Just do some fitness exercises. Especially, when their implementation required a large amount of energy.
Thus, the most effective exercises fitness to lose weight at home:
- The rotation of the hoop is very popular and effective fitness exercise. It is more suitable for young girls, as the men try to outdo the fat in the muscle mass, and girls is more important for a flat stomach. In addition to the fact that exercise burns calories, works your muscles of the stomach. Thus, by performing a rotation of the envelope, you kill two birds. When you're going to lose weight, you have worked well the muscles.
- A dance is suitable for both men and women. Remember your last trip to the disco or nightclub. After several hours of dancing, you sweat. This is a very good thing, because that is how you get rid of excess weight. Now, you go dancing the more vigorous at the disco. Put on some music that motivates you and ignites, start to move my hips, imagine that you are the star. This is a joke! In order not to lose the time lost, turn on the video of the dance to lose weight and repeat everything they do.
- Jump from the sitting position and squats require a bit of force. Exercises for training the legs require a strong respiratory system. On the breath during intensive exercise, out a lot of energy, we must not neglect the execution of this exercise.
- Raise the legs and torso. Around the year, the press walk quite a lot of myths. One of these, they won't help you to lose weight. This is not so, because, like any other exercise, the cost of energy. We must not forget the leveling of the press. After all, you want to be the proud owner of a precious dice, when losing weight, isn't it?
- Push-ups need to get rid of the fat on the arms and chest. Generally, if the person has an overweight problem, it is delayed in him everywhere, like on the stomach and on the hands. To spend more than you can the energy, do some squats with applause. Approaches to unwind no more than a minute.
- Mahi kicks — another is a popular fitness exercise. It is more appropriate for women who want to get rid of cellulite on the legs. This movement is designed more to study the shape of the thighs and buttocks, burning only the fat under the skin.
- The work with the punching bag — a good aerobic load. Don't forget to include in your set of exercises for weight loss. The work with the punching bag is most effective dance to lose weight. If you are a man, you'd better work with pears for 30 to 40 minutes.
- The race is more of an effective exercise of all, we are talking about. On its usefulness, not even worth talking about. If you want to lose weight, you need to run. So of jogging brought the desired result, it is necessary to constantly increase their duration in time.
- The jump rope will bring you the same result, such as jogging. However, more work focuses on the fat combustion at the level of the knees. This exercise is more suitable for young girls. Also, if you're too lazy to get out of the house for the race, it is possible to replace the jump rope.
- Belt to support your entire body. For this exercise, take the palm lying. After that, rest in the soil of the forearm. Keep your back straight and do not lift the buttocks. In this position, you must hold up to falling on the ground. This exercise is effective for weight loss, as well as for the entire mass. First of all, it has the strongest anabolic effect on your body. Secondly, it requires a lot energy costs.
For more tips
Not worth it to eat food, watch tv. First of all, you're distracted, and eating a lot more, and it is unacceptable if the loss of weight. Secondly, you will have much more time to practice. Usually, if a person eats something looks, on the receipt of the food, it takes about 15 minutes, and then he continues to inspect the film or the transmission. Only after this it will go about her business.
If you are bored at home, sign-in at the closest hotel to the fitness centre. Perhaps, apart from the thinness, you will find new friends and acquaintances.
The marshal of your set of classes for slimming as follows:
- The jogging should be daily. Run on a maximum of 2 times per week. The other days, just run for the fun of 15-20 minutes.
- In a week, just for four fitness classes. For the upper and lower parts of the body 2 sessions per week. For example, Monday and Thursday, we jump, dance and sway to the press. Tuesday and Friday — fight pear and run the bar.
- The exercise should not last more than an hour.
Drink at least 2 litres of water per day. No liquid, in particular drinking water. It is advisable to buy water in the store. Make it your habit to store several bottles of water.
Very well, if you have a sport, for example, a rubber band, or bales of fitness. If possible, find something else, and create the house of living area of fitness.
Exercises to lose weight at home a lot. So, always change your workout. After a month or two the body can get used to the monotonous loads, and to achieve the desired result will be more difficult.
Eat less salt, because it delays in the body fluid. And this does not promote weight loss, but reduces the efficiency of your practice.
Conclusion
Now that you know everything on how to lose weight at home. By applying in practice the recommendations this article, you will be able to get rid of extra pounds, and so to transform his body. And, most importantly, you have lost the complex subject of excess weight, you will feel confident. How can it feel like something to the other, the proud owner of a flat stomach? Good luck to you!