Exercise for weight loss at home

Surely every person at least once in life thought that it is time to bring the figure in order. Many people are dissatisfied with their image and want to get rid of fat hanging from the sides. There are quite a few ways to lose weight. Today we are going to talk about how to lose weight that do not require a lot of time and effort. This way weight loss at home with the help of special exercises. Go!

Reasons for excess weight

exercise for weight loss

Before to solve the problem, you need to understand the reasons for its occurrence. The main causes of overweight are:

  1. Smoking and drinking alcohol.
  2. Lack of physical activity.
  3. Violation of the metabolism.
  4. Frequent consumption of fatty foods and pastries.
  5. Drinking large amounts of salt.
  6. The evening meals.
  7. Overeating.
  8. Genetic predisposition to obesity.

Often there are a number of reasons, and they support each other. For example, if a person eats a lot, but in sports, he may be overweight. People can be a bit nasty, but it is smoke and sometimes drink alcohol. In this case, it is also likely the problem of excess weight.

Most often, people are overweight because of poor lifestyle. Basically it's five or six days a week sedentary job. Further, the movement at home behind the wheel of a car again sitting. Lift housing Lift. A hard day's work, you can take a bottle of beer and fatty snacks. Then an evening spent watching television. But when a person during eating something looking, his attention is not focused on food. This person eats 30% more. Of these, 30% is deposited in the stomach.

More than half of men living in big cities leads to such a way of life, and therefore it is a good side. That is, the weight loss, you have to completely change your lifestyle. You need to give up bad habits and acquire useful.

As for women, in most cases, they get fat after giving birth, and after marriage. Many women, when getting married, to stop the screen. The reason is that he is an ordinary man, who loved her, so he did not need to watch her figure. Such a policy is not correct, because it can ruin a marriage. If you are aware of it, and you decide to lose weight, big respect! Let's do it together!

The most important thing for losing weight

The most important thing for weight loss is the difference between consumption and energy consumption. Gender here is irrelevant. The most important thing is to eat the right foods and be physically active.

So, you can get rid of the extra weight, you need to consume more energy than you consume. Without it, your weight will not change in the smaller side. Let's look at three options:

  1. The weight of the person increases.
  2. A person's weight does not change.
  3. The weight of the person decreases.

In the first case, the person is constantly eating greasy food, drinking beer and lying on the couch. Energy it consume a reasonable amount and spend very little going to work or the grocery store. The energy that he does not consume, is deposited in the form of fat on his stomach.

In the second case, the difference between the consumed and the energy consumption is about zero. For example, a person, in practice, to engage in physical exercise, but unhealthy food he prefers vegetables, salads and boiled meat. And drink daily 2-3 liters of water. He consumes little energy, but consumes little. Thus, its weight is always approximately the same level. The same situation, if the person eats a lot and is constantly training.

In the latter case, one gets rid of the excess weight. First, it uses low-calorie food, so it is simply no extra energy. It is enough energy to power the lives of ordinary people. Secondly, he carried out special exercises for weight loss, which takes a lot of effort. And it turns out that the balance of the received energy per day it's negative. Thus, the body starts to pull energy from internal funds, i.e., abdominal fat that the person.

More from the theme of power, we do not have, but must take into account one very important thing. When losing weight you need to use 2 hours after a meal. And when the training ends, you need to wait another 2 hours before eating.


If you eat directly before exercise, it reduces its efficiency. Quality exercise aggravate, and you can't spend the required amount of energy.

Immediately after exercise, the body began a time when it is necessary to urgently restore the energy spent during exercise. This takes about two hours. Therefore, we have to wait this time. If you eat something two hours after a workout, this will prevent the process of weight loss. After a workout food is digested by the body much better. We don't need it, because we lose weight.

When the body realizes that energy from the outside is not, he began to take on its internal funds to your belly fat. After two hours, the body will stop looking for where to take this energy, because he took it fat. This is the fat burning process. When this time has elapsed, you can enjoy dinner and reward yourself for a good workout vegetable salad and a piece of boiled chicken.

Home exercises for weight loss

Go to that without which losing weight doesn't make any sense. Weight loss does not need to perform heavy workouts bodybuilding. Enough to do some exercises for fitness. More important is that their implementation consumes a large amount of energy.

So, the most effective exercises for fitness weight loss at home:

  1. Rotation of the Hoop — a very popular and effective exercise for fitness. It is better suited for girls, because men are trying to bypass the fat of muscle mass and girls more important than a flat stomach. In addition, that exercise burn calories, it works your abdominal muscles. Therefore, perform rotation of the Hoop, you can kill two birds with one stone. When you lose weight, you have well-developed abdominal muscles.
  2. Powerful dance is suitable for both men and women. Remember your last trip to a nightclub or disco. After several hours of dancing, you sweat a lot. It is very good, because this way you can get rid of excess weight. Now you need to dance more vigorously than the disco. Connect the music that motivates you and lights begin to move my hips, imagine that you're a star. Joke! In order not to waste time in vain, start the dance videos for weight loss, and repeat all that they do.
  3. Jumping to a sitting position and squats require quite a lot of trouble. Exercises for training the legs require a strong respiratory. Breathing during intense exercise takes a lot of energy, so do not neglect exercise.
  4. Leg lifts and torso. About crunches going to a lot of myths. One such, that they do not help you lose weight. It is not, because they, like any other exercise, require energy. So don't forget to pump the press. After all, you want to be the happy owner of the coveted cubes when you lose weight, right?
  5. Push-UP necessary to get rid of fat on arms and chest. As a rule, if a person has problems with being overweight, he postponed it everywhere, like my stomach and arms. Spend more energy, do push-UPS with clap. Between sets rest no more than a minute.
  6. Leg swings — another popular exercise for fitness. It is better suited for women who want to get rid of cellulite legs. This move is designed more to study the shape of the thighs and buttocks, to burn just fat.
  7. With a punching bag is a good aerobic exercise. Be sure to include it in your set of exercises for weight loss. With a punching bag more effective than dancing for weight loss. If you are a man, you better work on pears for 30-40 minutes.
  8. Running is a very effective exercise, which we are debating today. Its benefits is not even worth talking about. If you want to lose weight, you need to run. So runs brought the desired result, you need to constantly increase their duration.
  9. Jumping rope will bring you the same result as running. However, there is more work fat burning in the knees. This exercise is more suitable for girls. By the way, if you're too lazy to go out for a run, it is possible to replace it with jumping rope.
  10. Planck will need to download the entire body. In this exercise, take the emphasis lying. After that, rest on the floor arms. Keep your back straight and do not lift the buttocks. In this position, you need to stand before they fall to the floor. This exercise is effective for weight loss and weight gain. First of all, it has a strong anabolic effect on the body. Secondly, it requires significant energy costs.

More tips

exercise for weight loss

Should not eat food, watch TV. First of all, you get distracted, and eat a lot more, and this is unacceptable when losing weight. Secondly, you have much more time to study. Usually, if a person eats something, looking for food. it takes about 15 minutes, and then he continued to watch the movie or move. Only after that he is going to do their business.

If you are tired of to do at home, join nearby fitness center. Maybe, in addition to weight loss, find new friends and acquaintances.

Structure of a complex of exercises for slimming as follows:

  1. Jogging should be a daily. Perform a maximum of 2 times a week. The other day, just to refresh your pleasure in 15-20 minutes.
  2. A week is enough for four fitness classes. The upper and lower parts of the body, 2 sessions per week. For example, Monday and Thursday — jump, dance and swing of the press. Tuesday and Friday — hit a punching bag and bar.
  3. Training should not take more than an hour.

Drink at least 2 liters of water a day. Not liquid, namely, pure water. It is advisable to buy water from the store. Make it a habit to keep at home a couple of bottles of water.

Very well, if you have any sports equipment, for example a rubber band or a ball for fitness. If possible, find something else and create a home-area condition.

Exercises for weight loss at home very much. Therefore constantly change your training complex. A month or two the body can get used to repetitive loads, and to achieve the desired result would be harder.

Eat less salt, because it retains fluid in the body. And this is not conducive to weight loss, but reduce the effectiveness of your training.


Now you know all about how to lose weight at home. The contracting parties of the recommendations this article, you can get rid of extra pounds, and consequently, change your body. And most importantly — you have lost complex weight, you will feel confident. Can feel somehow another happy owner of a flat stomach? I wish you success.