A list of effective weight loss exercises for women beginners

To get rid of excess weight, it is not necessary to go to the gym with heavy exercises and suffer with diets. Of course, if we are talking about strong weight loss and health problems, you will need the help of a professional nutritionist and trainer. But if you just want to lose 5-6 kilos and get rid of the boring belly, you can easily do it at home.

Why don't we lose weight?

It is worth starting with the unique features of the body. At the slightest stress, someone instantly loses weight, for someone, stress is an easy way to lose 5-10 kilograms, regardless of the amount of food. Someone can overeat cookies and gain 0. 5 kilograms, and someone can "pass" at the first glance of a cake. It's about metabolism. And if nature did not allow you to get rid of fat reserves in a few trips to the gym, you should not despair. Regular physical activity, proper nutrition andRejecting bad habits is the key to health and a beautiful figure. Yes, you may never achieve the ideals of a beach body, but without it you can feel healthy and confident. In addition, some people simply cannot afford regular visits to fitness centers and sports complexes: there is no time, money andSometimes even a desire. In this case, training can be done independently, at home. In this article, we have collected effective weight loss exercises that you can do yourself.

Important point:Sometimes the weight does not disappear due to health problems. In this case, excess weight is a symptom: there may be problems with the thyroid gland, cardiovascular system, and hormonal background in women. Therefore, if the weight suddenly started to increase and does not disappear even with a diet, it is an occasion to immediately consult a doctor and undergo a series of tests.

A reminder to lose weight

A kilogram of fat and a kilogram of muscle occupy different volumes in our body. But, unfortunately, when you try to lose weight only with the help of a diet, the muscles "explode" first. This is due to the fact that the body, which experiences stress (and any diet is stressful), begins to protect itself intensively. The old brain's reaction begins, for which a sharp drop in daily caloric intake is evidence that the body must go into emergency mode. Fat reserves are deposited, the person loses energy: the body goes into energy-saving mode, which allows you to live without food. Therefore, any diet will not give you the expected effect if you switch to it suddenly or do not support physical activity. What should you remember if you want to lose weight?

• The calorie content of food should be gradually reduced. You can't suddenly stop eating fatty, fried meats, sweets, and stop frying food in butter if you've been doing it for the past few years. All harmful substances should be gradually removed from the diet. If you normally consume 2000 calories a day, you need to reduce them to 1500 to lose weight. But you should do it in three to four weeks, not faster!
• Monitor insulin levels. This hormone carries glucose throughout the body, increasing muscle glycogen stores. It is this substance that is necessary for effective training. Insulin increases after each meal, inhibiting the processing of fat cells for 1-2 hours. That is, regular eating of sandwiches, cookies and sweets increases weight precisely because the production of insulin increases. Carbohydrates should be consumed only at strictly defined times and should not exceed the daily dose according to the harmonious calculation of BJU.
• Exercise regularly. Exercises are good for beginners because they are quite simple and easy to perform. Therefore, you do not need to abandon them: if you train for two weeks, and then abandon them for a few days, there will be no results. A serious systematic approach is needed for effectiveness. The habit is formed in forty days, so you will have to do all the exercises honestly and regularly for at least a month.

Interesting fact:Walking helps you lose weight. Yes, morning and evening runs are absolutely optional. First, running incorrectly is bad for your knee joints. Secondly, walking for weight loss is morally easier and more pleasant than running. The only condition: the daily walk must be at least 3 kilometers. Ideally - 6-10, but few agree with such successes.

The best exercises to do at home

How to deal with excess weight at home if there are no simulators? Fortunately, there are a number of exercises to start losing weight that are great for fighting fat deposits in any part of the body.

1. Burpee. This is one of the most effective exercises, the results of which are visible after 5-6 regular exercises. At first it seems difficult, but in fact it is a burpee that provides a uniform load on all muscle groups, which allows you to quickly burn fat. The exercise is performed as follows:

   • Stand up straight, feet shoulder width apart. Start squatting;
   • Stop down, put your hands on the floor on the sides of the body;
   • sharply throw the legs back, lower the chest to the floor, as in a push-up;
   • Lift your chest, jump your legs forward, return to the squat position;
   • Lift your head up and jump, arms around your head.

   It is recommended to perform 2-3 approaches 10 times. If such an amount seems heavy to you, it will be enough to start with two sets and a gradual increase in the load of 5 times. This will not only help you to get rid of fat quickly, but also to develop the respiratory system.



2. Drags.An exercise that is essential in all training programs. It helps to work the muscles of the back, remove fat from the arms, lift and lift the muscles of the chest. The exercise is performed as follows:

   • Emphasize lying down. Hands at shoulder level, feet at hip width;
   • lower the chest to the floor, the "plank" position should be maintained;
   • Exhale and raise to the starting position.

   Repeat 10 times, depending on your own training and abilities. In addition, you can push up from the sofa, or you can do it from the floor with your feet on the sofa: such a reverse push-up works the chest muscles even better, which is especially important for large women. chest.

3. Jumping Jack.This exercise can be called the next step after burpees and push-ups. It is used for cardio and allows you to effectively burn extra calories. We perform the exercise as follows:

   • spread your legs shoulder width apart;
   • Start jumping, swinging your arms;
   • Alternate hand movements up and down with each jump.

   The number of approaches depends on your preparation. Perform the exercise 20-30 times in one approach.



4. foot rotation. It should take exactly one minute to complete - and great results after just a few sessions. This exercise helps to work the abdominal muscles, remove the "sides" and gives an additional load to the inner part of the thigh. Perform the exercise as follows:

   • Stand straight, feet shoulder-width apart, hands behind the head;
   • lift the leg, bend it at a right angle and start rotating to the side for 15-20 seconds;
   • The same - but with the other leg;
   • Then repeat the exercise, making rotations in the other direction.

   You can increase the performance time if you are persistent enough.

5. rope.A famous exercise for which you need a shell. You can jump on the rope from 0. 5 to 2 minutes, gradually increasing the speed and intensity of the jumps. Exercise helps to get rid of body fat quickly in all parts of the body.

6. lifts. Not everyone has a horizontal bar in the house, but there is definitely one in the yard. Such an exercise not only helps to raise the arms, it affects literally every muscle in the body. Therefore, lifting can help you lose weight quickly, even for those who are not helped by other exercises. Performance techniques can be completely different.

7. raising the knees.It can be performed both standing and on the cross. In the first case, stand straight and alternately pull your knees to your chest: this will allow you to work the hip and back muscles. In the second case, you will grab the crossbar and simultaneously pull both legs to the chest: in this way, the load will be higher not only on the legs and back, but also on the abdominal muscles.

As you can see, there is nothing supernaturally difficult about exercises for weight loss at home, they can be performed by absolutely anyone who has the level of sports training.

additional exercises

For those who are not satisfied with regular exercises, we suggest to consider some additional training options for beginners. These are fashionable and useful exercises that allow you to strengthen muscles and stretch ligaments.

1. Yoga. The practice is not for everyone: it is contraindicated for people with diseases of the musculoskeletal system and back injuries. The rest can turn on videos from the Internet and enjoy the simplest asanas for beginners. You don't need to go to the gym for this. The advantage of yoga is that behind its simplicity (at the initial stage) there is an opportunity to burn a large number of calories quickly.

2. Pilates. You can do it like yoga without an instructor at all. All you have to do is grab a mat, watch some basic exercises, and strengthen your own muscles at home.

3. dance. Yes, you can dance at home too. And the most modern trends are perfect for getting rid of excess fat. And lovers of more traditional options can try belly dancing: belly dancing really strengthens the muscles.

diet

Like we said, you can't eat fast food and lose weight. Exercise should be accompanied by diet. However, this does not necessarily mean that it should be as strict as possible, excluding everything delicious and cute from the diet. Here, diet refers to proper nutrition. And it does not require much restrictions. Its main postulates are:

• There are no bad habits. Alcohol is very caloric, and cigarettes put a huge burden not only on the lungs;
• Rejection of foods containing carcinogens, dyes, food additives, salt and sugar. fast food and factory sweets should disappear from the diet;
• drinking mode. A person should drink at least 2 liters of clean water (juices, tea and other drinks are not counted);
• Include more protein and fiber in your diet. It is a healthy food that allows you to quickly satiate the body and at the same time not give it an excessive amount of calories;
• Use special dietary supplements. For example, for weight loss, there is a whole line of products that reduce cravings for sweets and help remove excess water from the body.

Finally, it is worth noting that excessive amounts of exercise can be no less harmful than their complete absence. In everything you need to know the size and maintain balance. And then you will feel healthy!