A certain amount of fat is necessary, but health drops, if fat accumulates more acceptable. Habits of women, for this situation is to lose weight with diet, but low activity does not reach the planned results. Sedentary work requires the strict diet, the will power, which is enough, not all women. Effective measures to resolve the situation for your workout.
Characteristics of exercise for weight loss
Diet leads to remove the extra pounds, but also deprive the body of essential vitamins, minerals and amino acids. Because under nutrition in women, which begins zhor. The body needs nutrients, in the absence of physical activity, girls gaining weight again. Break the cycle, you need to play a sport.
But a closer look at the daily diet is not necessary, because it is a complex of exercises for weight loss at home, and proper nutrition. Correction of the diet, additional workouts, will quickly lose weight of the body. No need to go on a diet, follow the simple nutrition advice:
- Preparations on the basis of baking: white bread, cakes, pasta;
- Remove from the diet baked side dish, instead of frying the meat, cook better;
- Eat vegetables, fruit, dairy products;
- Last meal - 2 hours before bedtime. Do not eat at night!
- Follow the water intake, about 2-2,5 litres;
- They sit down to eat when you are hungry.
Weight loss comes from the lack of calories of energy for intense workouts. With increasing intensity, the increase in the cost of energy with low intensity consumption is 4-5 calories per minute when the load is increased consumption of calories reaches 10-12 calories per minute.
Cause a calorie deficit it is impossible to eat fatty, sugary foods, and foods rich in carbohydrates: bread, pasta, pastries.
To lose 1 kg you need to burn the sport 8000 kcal. For beginners, it is recommended to choose a less heavy load, before the desire to lose weight, it will not lead to damage of muscles, ligaments. The most effective exercises that have the feet and buttocks, these muscles are consume the most energy. Less effective workouts for burning fat, that are the muscles of the back, the chest, after the shoulders and hands. The load of the abdominal muscles of the last consumed a minimal amount of calories.
Participate in aerobic activities, more than 30-40 minutes a day, 3-4 times a week. At first, the body consumes the reserves of carbohydrates from the extracellular fluid, the blood and the liver. Only half an hour later, it came to an end, the body is taken to the fat cells, internal organs and subcutaneous tissue. Because, if the duration is less than the specified time of exercise useless for weight loss.
Effective classes are the maximum intensity, the load upper limit is determined by the "working" heart rate.
For the calculation of the "work" load, multiply the maximum of 0,65 or 0,85. For minimum stress takes the ratio of 0.65, maximum-intensity – factor of 0.85.
For example, if at the age of 40, the maximum heart rate is 160 beats. Then the optimal exercise for burning fat, which falls in the interval from 104 to 136 beats. If the number of clicks reaches that section, increase the load, if the heart rate higher than normal, reduce the intensity. With the help of counting the number of strokes, the control of the load.
Set of exercises for weight loss at home requires the implementation of some of the rules:
- To sports no sooner than one hour after a meal and 3 hours before the meal;
- The rest between sets, not to sit, to walk, it is better to do light exercises;
- In class it is impossible to drink, it is permissible to drink, quench your thirst after sport;
- Breathe deeply, inhale by increasing the effort, exhale during the crisis of the load;
- Exercise for weight loss at home should last at least one hour 3-4 times per week.
Warm-up for high-quality training
Pre workout warm up, do the rotational movement of the legs, pelvis, shoulders, legs, back and keep your arms straight. Standing perform a body twisting right and left, tilts, leg swings forward, sideways and back. Mash the rotational motion in the neck, arms and legs.
For women who suffer from excess weight, suitable for simple physical activities – running and walking. Start by walking with a light step, step by step bring the time from 20 to 45 minutes. To increase the impact of the changes to the simple steps for fast sport. Then move on to Running. Distance running increase times a week or two, by 10%, with a focus on the health and pulse.
For exercise, without leaving home, buy fitness equipment. Let us consider some options: treadmill, exercise bike, rowing machine and ellipsoid. Insert only the first two legs, the latter distributes the load evenly through the body. Also an elliptical trainer requires some effort. Rowing machine muscle tremor in back, arms, abdominals, the less stress on the legs. Rowing machine need to be addressed for the balanced development of the body.
From men are different, that It is in the home position at the knee in the ground, but also keep your back straight and knees do not stand up far from the sides. Perform 10-15 push-UPS 2 sets of each.
- In the push-up position keep your back straight.
- Place your hands at shoulder level, elbows maximum zoom in the body.
- Just 10 pushups in the 1-2 approach.
From the classic bridge is different, because You are leaning on the floor by the shoulders, not the hands, the palms scatter in all directions. Follow 15-20 moves.
Lie back, legs and arms into the floor, lift the pelvis as high as possible up. Do 15-20 strokes.
- Take the emphasis lying down, but not push into the ground with the palm of the hand, knee, forearm placed in parallel with each other, the body keep straight.
- The task of the stand to 90 seconds, if hard, allow time gradually.
"Squatting" on the triceps
- Sit on the edge of a chair, table, sofa, legs, and slide it forward.
- Leaning on the hands, the lower body of the chair forward, the body weight falls entirely on the hands.
- The goal is to lower and raise the body, training the triceps of the shoulder, at the top of the right side at the bottom almost touching the floor of the pelvis.
- Make 10-15 movements in a 1-2 approach.
- On all fours, lift bent leg back and up.
- First, 15 times for one leg to the other.
Upside down caterpillar
- Lying on his back, simultaneously raise straight legs and arms, lifting your shoulder blades off the floor.
- Carefully return to the starting position.
- Only 10-fold in the 1-2 approach.
Raise the feet above the ground
- Option 1: lie on back, raise feet above the ground for 20-30 cm blades also tear off the floor, hands on the forehead. Keep your feet and chest for 60 seconds.
- Option 2: Similar to the previous one, but performed lying on the stomach. Lift legs and chest off the floor, put your hands on your head, hold them for one minute.
The exercise is performed lying on your back, legs bent, lift and tighten the abdomen.
- Imagine that you are riding a bike, to throw forward, then one leg, then on the circular path.
- Move your feet a minute.
- Stand up straight, throwing one leg to the side, deep squat, touch the feet of the opposite hand, keep your back straight.
- Do 15-20 lunges for each leg.
For proper performance it is better not to stand sideways in the mirror.
- Make sure the back was straight, hips in squatting parallel to the floor, knees not to breed.
- Do 25-30 sit-UPS, 2 sets each.
- Would lunge forward, the knee, the back of the leg not touching the ground.
- Jump and change feet, and then jump switch in the original position.
- Do 20 lunges for each leg for 2 sets.
- Sit down deep, hands rest against the floor slightly jump up, throw both legs back to take the emphasis lies down without rising from his squat.
- After pushing off with your legs, quickly pull your legs under yourself.
- Follow the movement 20 times in 2 sets.
The pose of the eagle
- Stand straight with the arms extended, the hands squeezed in fists, and the thumb to show that You are all "ok".
- Then hand so that the thumb looked on the floor and keep your arms parallel to the ground in 2 minutes.
- Feet wider than shoulders, spreading her knees out to the sides, not a deep squat.
- Perform a total of 20 squats.
- Standing on the floor, keep your hands lowered, the high jumps, the heels hit himself in the ass, and the hands touch the back of the head.
- Saddle up for 20-30 seconds.
- Standing straight, hands hold the waist, high jumping, slide the knee on the belly and the hands touch, the front part of the Shin.
- Perform 20-30 seconds.
Hitch – right finish exercise program
The progressive tilting and rotational movement in the joints, hands, feet, reduce the intensity of exercise. On the hook will distribute the blood evenly over the body, and stagnation of blood dangerous varicose veins. To improve the effects of the sport walking on home, walking on the street.
The training plan should be built on the basis of body weight, severe obesity high exercise is not possible in the normal excess weight can increase load almost normal limits. If you want to do this, you need to calculate the body mass indexis body weight (in kg) divided by height squared (in meters). The optimal number for women is 21, men 23, a normal figure for all floors shall not exceed 25.
For the start of the exercise should be 3-4 workouts per week for weight loss, 45-60 minutes at a time. An effective workout should alternate between aerobic exercise (running, stationary bike) 2 times per week 2 times weight training (in press, squats, and other described in this document).
In the normal body mass index a week, the intensity you need to bring movement and approaches described in the article. When excessive body weight on the one half of the above quantity, to fully implement the complex could start in a month. Obesity is better to train in the gym and not at home, because such body mass accompanied by various diseases. In this case, it is necessary a continuous supervision from an expert, a doctor and a teacher.
How much can you lose
Many dream that they lost within the first month by 10 pounds, but this may be harmful for the body. Optimum speed reduction in the month of weight, which is equal to 2-3% of body weight. In the first month the results can be more than modest, weight loss can detect its increase, all due to build muscle.
Muscle weighs more times more fat, because the waist and hips rapidly decreases, as body weight falls slowly. For weight loss normal goal is to lose in the first month of about 2-3 kg (weight 60 kg) 5-7 (weight 100 kg).