List of effective weight loss exercises for beginner women

To lose excess weight, there is absolutely no need to drive yourself with hard workouts at the gym and torture yourself with diet. Of course, if we are talking about strong weight loss and health problems, you need the help of a nutritionist and a professional trainer. But if you just want to lose 5-6 pounds and get rid of a dull stomach, you can do it easily at home.

Why don't we lose weight?

It is worth starting with the unique features of the body. A person immediately loses weight at a slight pressure, for a stress person is an easy way to add 5-10 kilos, regardless of the amount of food. One can overeat with a cake and get an increase on a scale of 0. 5 kilograms, while one is "carried away" with a glance at the cake. It's about metabolism. And if nature doesn’t give you a chance to get rid of fat reserves in a few trips to the gym, you can’t give up. Regular physical activity, proper nutrition and rejection of bad habits are the keys to health and a beautiful figure. Yes, you may never achieve your beach body ambitions, but you can feel healthy and confident without it. In addition, some cannot afford regular visits to fitness rooms and sports complexes: there is no time, money, and sometimes desire. In this case, the exercises can be done independently, at home. In this article, we have put together effective weight loss exercises that you can do yourself.

Important things:sometimes weight is not lost due to health problems. In this case, being overweight is a symptom: problems can occur with the thyroid gland, cardiovascular system and hormonal background in women. Therefore, if the weight suddenly begins to increase and does not disappear even during the diet, this is an opportunity to immediately see a doctor and take a series of tests.

Warnings to lose weight

One kilogram of fat and one kilogram of muscle occupy different volumes in our body. But, unfortunately, when trying to lose weight solely with the help of diet, it is the muscles that are "fascinated" in the first place. This is due to the fact that the body, experiencing stress (and any diet is stressful), begins to defend itself strongly. An ancient brain reaction is triggered, for which a sharp drop in daily calories consumed is evidence that the body needs to be moved to a state of emergency. Fat reserves are stored, a person loses energy: the body goes into an energy -saving mode that allows you to survive without food. Therefore, any diet will not give the expected effect if you switch to it suddenly or do not support it with physical activity. What do you need to remember if you want to lose weight?

• The caloric content of food should be reduced gradually. You can’t stop eating fatty, fried meats, sweets and stop frying foods in butter all of a sudden if you’ve been doing this for the past few years. All harmful things should be removed gradually from the diet. If you normally consume 2000 calories a day, to lose weight they need to be reduced to 1500. But you need to do this in three to four weeks, not faster!
• Control insulin levels. This hormone transports glucose throughout the body, increasing muscle glycogen storage. This is the material needed for effective training. Insulin increases after each meal, interfering with fat cell processing for 1-2 hours. That is, regular snacks on sandwiches, biscuits and sweets increase weight precisely because insulin production increases. Carbohydrates should be consumed only at strictly prescribed times and not to exceed the daily dose according to the BJU harmonic calculation.
• Exercise regularly. Training for beginners is good because it is quite simple and easy to do. So you don’t have to leave them: if you practice for two weeks, and then leave for a few days, there will be no results. To be effective, a serious systematic approach is needed. This habit is developed in forty days, so at least a month you need to be honest and regularly do all the exercises.

Interesting fact:Walking helps you lose weight. Yes, it is an absolute choice to run in the morning and evening. First, improper running is bad for the knee joint. Second, taking a walk to lose weight morally is easier and more fun than running. The only condition: daily walk must be at least 3 kilometers. Ideally-6-10, but few agree with such an achievement.

Best Exercises to Work Out at Home

How to deal with excess weight at home in the absence of a simulator? Fortunately, there are many different types of exercises to start losing weight that are great for fighting fat piles on any part of the body.

1. burpee. This is one of the most effective exercises, the results can be seen after 5-6 regular exercises. At first it looks tough, but in fact it is a burpee that gives a uniform load on all muscle groups, allowing you to burn fat quickly. The exercises are performed as follows:

   • standing upright, legs shoulder -width apart. Start squatting;
   • linger below, place your hands on the floor at the sides of the body;
   • throw your legs backwards abruptly, lower your chest to the floor, as in push-ups;
   • lift the chest, jump legs forward, return to the lower squat position;
   • lift yourself up and jump, clap your hands over your head.

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



2. Push-ups.Exercise is a must in every training program. It helps to train the back muscles, get rid of fat in the armpits, pump and lift the chest muscles. The exercises are performed as follows:

   • take the emphasis of lying down. Hands at shoulder level, feet open as wide as hips;
   • lower your chest to the floor, the "board" position should be maintained;
   • exhale and rise to the starting position.

   Repeat from 10 times, depending on your own training and ability. In addition, you can push up from the couch, or you can do it from the floor with your feet on the couch: such inverted push-ups train the chest muscles better, which is especially important for large-bodied women. breasts.

3. Star jump.This exercise can be called the next step after burpees and push-ups. It is used for cardio loading and allows you to burn extra calories effectively. We do the following exercises:

   • stretch your legs shoulder -width apart;
   • start jumping, swinging your arms;
   • Move the arms up and down alternately with each jump.

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



4. Round legs. Exactly one minute to complete - and excellent results after a few sessions. This exercise helps to train the abdominal muscles, get rid of the "sides" and put extra load on the inner thighs. Do the following exercises:

   • standing upright, feet shoulder -width apart, hands clasped behind back of head;
   • lift your legs, bend them at right angles and start rotating sideways for 15-20 seconds;
   • same - but with the second leg;
   • then repeat the exercise, making a rotation in the other direction.

   You can increase the execution time if you are strong enough.

5. answer.Famous exercises that you need bullets. You can jump on the rope from 0. 5 to 2 minutes, gradually increasing the speed and intensity of the jump. Exercise helps to quickly get rid of body fat in all parts of the body.

6. Pull up. Not everyone has a home horizontal bar, but there is definitely one in the yard. Such exercises not only help pump your arms, it also affects all the muscles in the body. Therefore, pulling will help you lose weight quickly, even for those who do not help other exercises. Execution techniques can be completely different.

7. Raise your knees.Can be done standing and on the crossbar. In the first case, stand up straight and pull your knees to your chest alternately: this will allow you to train the hip and back muscles. In the latter case, you will hold on to the crossbar and at the same time pull both legs to your 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 complicated in training to lose weight at home, really anyone with any level of sports training can do it.

Additional training

For those who are not satisfied with regular training, we suggest considering some additional training options for beginners. This is a stylish and useful exercise that allows you to strengthen muscles and stretch ligaments.

1. Yoga. This 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 easiest asanas for beginners. You don't have to go to the gym for this. The advantage of yoga is that despite its convenience (in the early stages) there is the possibility of burning large amounts of calories quickly.

2. Pilates. You can do it, like yoga, without an instructor at all. It’s enough to get a rug, watch some basic exercises and strengthen your own muscles at home.

3. Dancing. Yes, you can dance at home too. And most modern trends are great for helping get rid of excess fat. And lovers of more traditional options can try bellydance: belly dancing really strengthens muscles.

Diet

As we’ve said, you can’t eat fast food and try to lose weight. Exercise should be accompanied by diet. However, this does not mean at all that it should be as tight as possible, except for all that is delicious and liked from the diet. Diet here refers to proper nutrition. And it doesn’t require a lot of restrictions. The main postulates are:

• no bad habits. Alcohol is very high in calories, and cigarettes place a great burden not only on the lungs;
• rejection of foods high in carcinogens, dyes, food additives, salt and sugar. Fast foods and factory sweets should be eliminated from the diet;
• drinking regime. One must consume at least 2 liters of pure water (juice, tea and other beverages are not counted);
• include more protein and fiber in your diet. These are healthy foods that allow you to quickly saturate the body and at the same time not provide excessive amounts of calories;
• use special supplements. For example, to lose weight, there is a whole range of products that reduce the craving for sweets and help remove excess water from the body.

And finally, it should be noted that an excessive amount of training can be no less dangerous than their complete absence. In everything you need to know the measurements and maintain balance. And then you will feel healthy!