Effective exercises for fast weight loss

No magic pill, and nothing better than diet and exercise has been invented for weight loss. Moreover, one does not work without the other. But even simple weight loss exercises will help you increase activity, burn calories and get a toned body.

So, you have decided to lose excess weight. What road should you take?

1. Understand your diet so you don't eat more than your body needs.
2. Check your daily routine, get enough rest and sleep, because fat is burned during sleep.
3. Learn a little theory about how the body works, how muscles grow and fat burns.
4. Buy sports clothes and shoes to avoid injury during training.
5. Try different exercises and choose the type of activity you like.
6. Train 3-4 times a week while maintaining a calorie deficit.
7. Enjoy your new lifestyle and your body.

By following this plan, you can lose weight and stay fit through exercise and nutrition. Now let's take a closer look.

Proper nutrition for weight loss

When it comes to losing weight, nutrition is the most important thing. Whatever exercise you choose, you can't do it without understanding your diet. We will not load you with information about calories and diets, but will give you basic rules that will help you lose excess weight. Fitness trainers say that 80-90% of success in losing weight is nutrition. Your goal is to spend more than you eat. Sports can help you speed up the process of burning fat, increase the number of calories burned, but the basis of everything is nutrition.

Trainer advises:

1. Never make yourself hungry. The hungrier a person is, the more he will eat. When you are almost not hungry, this is the time to eat, because in half an hour or an hour you will eat more.
2. Maintain your previous diet, but take one tablespoon of your usual portion each day. This is a very small amount, but if you look at it over the course of a week, it is already minus seven tablespoons per serving. The stomach quickly gets used to it, begins to shrink, and you are satisfied with less food.
3. Do not overeat. No need to wait for the feeling of "phew, I'm full. "The feeling of fullness comes 15-20 minutes after eating. Only after this time can one objectively judge whether one is full or not. It is better to let the table feel full, but not gluttonous, when it is difficult to breathe.

When losing weight, proper nutrition should be mainly protein and fat. Eat more meat, cottage cheese, eggs, fish. Do not forget about vegetables and grains, whole grain bread. Healthy fats can be found in red fish, nuts, and avocados. This type of diet will not make you hungry and will help you get all the nutrients you need.

Nutrition should be balanced and varied so that there is no desire to spoil. But if you really want to remember the taste of cake and chips, then you can eat "forbidden" food little by little. It is believed that if you eat 90% correctly, then you can afford 10% of high-calorie foods.

Should you be on a diet or counting calories? Everyone chooses a nutritional system that is suitable for themselves. In a diet, you eliminate certain foods and thereby reduce the calorie content of your diet.

Advice.Try making a menu for this week with your favorite recipes. There is nothing magical about PP recipes, and they are often higher in calories than usual, and desserts made with almond flour take a lot of time. Take simple food and protein food as a basis. Don't like oatmeal? Have breakfast with scrambled eggs and vegetables. You need a flexible approach to your diet, because a healthy lifestyle is with you throughout life.

And do not forget to maintain a drinking regime, especially during active sports. Always have a bottle of water on hand. If it is difficult to drink plain water, add lemon juice or mint leaves.

What to choose: training at home or in the gym?

Everyone chooses a place to train: at home or in the gym. Both options have their pros and cons.

You have to go to the gym, pay a subscription and stick to a schedule if you sign up for group training at a sports club. But it is equipped with all the necessary equipment and exercise equipment for effective weight loss.

Home workouts have become very popular recently. No need to go anywhere, stick to the plan and schedule. But it takes a strong will and some physical training to do the exercise properly.

The exercises themselves to lose weight at home and in the gym are not much different. They must be effective, high intensity and varied. You can pump your stomach at home and at the gym with equal success. You can work with the trainer via video call.

What you need to start training: equipment and clothes

If you practice at home, a mat will come in handy. You may need small dumbbells weighing 2 and 5 kg, and fitness bands, if the training program includes them. In fact, you can work out without any equipment at all and do fat-burning cardio and strength exercises with your own body weight, without any special equipment. The gym has everything you need.

In any case, you need clothes for sports:

• shoes with good cushioning and ventilation;
• well-stretched leggings or sweatpants;
• some T-shirts made of synthetic fabrics (cotton takes a long time to dry from sweat);
• sportswear for women.

This is the basic set you can't do without either at the gym or at home. You will also need a container of water and, if possible, a fitness bracelet or watch with a heart rate function.

Advice.Take a small towel with you to the gym. You need to put it on the exercise equipment while doing the exercise.

Types and types of exercises and training: what to choose?

Various types of exercises and exercises are effective for weight loss. This is explained by the individual characteristics of the body. The most effective type of exercise is considered to be aerobic (cardio). But anaerobic (strength) exercise is also necessary so that the skin does not sag after losing weight.

Let's think about the basic types of exercises for weight loss that are available in the gym and during training at home. You will understand why different types of activities are necessary to successfully get in shape. And finally, decide what is better - cardio or strength training?

Strength training

Strength training is aimed at hypertrophy, which is muscle growth. In fact, strength training speeds up your metabolism, but gradually. Usually, those who lose weight choose other types of training, and there is a reason for this.

What are the benefits of strength training for weight loss?

1. After strength training, the body uses calories to recover.
2. When working "to failure, " microtraumas occur in the muscles, and the body releases energy to restore them.
3. Muscle requires more energy to "maintain" than fat.
4. There are elements of strength training in interval training, for successful execution, you must first master the correct basic execution.

It is a myth that strength training is only suitable for men. Women can also successfully lose weight and build a figure with the help of squats, lunges, and weight training with dumbbells and barbells. You need to do strength training 2-3 times a week, alternating with cardio for effective weight loss.

Cardio exercise

Cardio exercise is a great option for weight loss. They quickly lead to fat burning, and at the same time pump the muscles of the heart and respiratory system. You can do cardio at home and at the gym. It's not always high-intensity exercise, but it will take some effort to burn fat. And beginners need to join the training gradually.

Best Cardio Exercise:

• side step with raised arms;
• boxing;
• burpees;
• kick aside;
• raising the knees from a lunge;
• jump rope

Cardio exercise is beneficial for both men and women. You need to do exercises for weight loss 3-4 times a week for 40-50 minutes. You can finish your strength training with a brisk walk on the treadmill or using the elliptical machine.

Aerobic exercise

Aerobic exercise helps you lose weight and improves the function of your heart and blood vessels. When performing it, the body uses a large amount of oxygen. This exercise makes a person more resilient. Aerobics is considered the best way to burn calories.

Aerobic exercise, or cardio exercise, as it is popularly called, is the best exercise for losing weight. This includes jogging, exercise bikes at an intense pace, the elliptical and brisk walking on a treadmill. What is important is that the fat burning process starts within 30 minutes. Training should last 40-60 minutes, but it is better to start with 10-15 minutes, adding 2-3 minutes every day.

Aerobic exercise includes running, dancing, group sports and skating. In short, any load that makes your heart beat faster. However, to burn fat properly through aerobics, you need to adhere to a certain heart rate zone.

Aerobic exercise can be done every day. If you replace it with another type of exercise, then twice a week is enough.

Anaerobic exercise

During anaerobic exercise, the body receives energy without oxygen. Muscles use glycogen (the breakdown product of glucose) that accumulates in the blood. This is strength training in the gym, which aims to develop and strengthen muscles, and short distance running. They do not use fat as energy.

Anaerobic exercise burns fewer calories than aerobic exercise. How can it be useful to you? The fact is that muscles spend energy for some time after anaerobic training - 12-36 hours. In addition, due to muscle growth, you will burn fewer calories during rest. Nevertheless, trainers agree that aerobic exercise is more effective for weight loss.

Interval training

To lose weight quickly, you need intense but not tiring exercise that you can do regularly. HIIT (or HIIT in English) - interval training - is suitable for your goals. They are suitable for beginners and experienced athletes. You just need to adjust the pace depending on the level of preparation.

A good example of HIIT is Tabata. Exercises should be done quickly (but efficiently) for 20–60 seconds. After this, you rest for 10–40 seconds. The longer your rest intervals, the less intense your workout. A HIIT workout might look like this:

• walking in place;
• squatting;
• plie ingots;
• push-ups;
• pull your knees to your stomach in plank.

As a rule, one circle consists of 5-6 exercises. Often this is an exercise with your own body weight. Beginners can do three rounds, advanced - five rounds. Exercises can be repeated, but there are options when each interval aims to train a specific muscle group.

Thanks to this scheme, within half an hour you will wipe your sweat and gasp with joy because you managed to burn 300-500 extra calories.

Warming up before exercise to lose weight: is it necessary or not?

Here, the trainers agree: warming up before a weight loss workout is a must. A physical warm-up takes 5-10 minutes, but helps you prepare for exercise, prevents injury and warms up all muscles and joints.

Before training, even before stretching, you need to warm up. Do the simplest warm-up exercises:

1. Turn your head slowly 3-4 times clockwise and counterclockwise.
2. Make circular movements with your arms at an average rate of 5-10 times forward and backward.
3. Extend your arms from your chest 5-10 times.
4. Rotate your pelvis 5 times in both directions.
5. Do 5-10 inclines towards your toes with straight legs.
6. Do 5-10 turns in both directions.
7. Rotate your hips.
8. Stretch your hands and ankles.

After the warm-up exercise, you can walk on the treadmill at a brisk pace for 10–15 minutes to warm up. And then proceed to the main complex.

Exercises to lose belly fat: crunches, leg lifts, vacuum

It is impossible to lose weight in any area, because fat leaves the body more or less evenly. But you can tighten your skin and strengthen your abdominal muscles with exercises to lose weight on your stomach and sides. This is basic strength training that will help you burn fewer calories.

Exercises to lose belly fat are no different for men and women: the technique is the same for everyone. The main thing is to train correctly and often, and then, provided you have a caloric deficit and sufficient basic activity, you will get the desired relief. When this happens - in a week, a month or six months, depending on your constitution and nutrition.

Ab crunch: straight, reverse, side

Lying crunch press technique:

1. Lie on your back on the mat with your knees bent.
2. Press your chin to your chest and bring your palms together behind your head.
3. As you exhale, lift your body slightly, lifting your shoulder blades off the mat.
4. Tighten your abdominal muscles.
5. As you inhale, slowly lower yourself onto the mat without straightening all the way.

No need to go too high, lift your chin from your chest and pull yourself forward with your hands. The press should always be taut.

Reflection upside down on the flooris an exercise where you have to lift your legs while tightening your lower abdomen:

1. Lie on your back on the mat.
2. Bend your knees so your shins are parallel to the floor and bring your heels together.
3. As you exhale, lift your hips and lift your butt off the floor, placing your weight on your shoulder blades and pulling your knees toward your chest.
4. As you inhale, return to the starting position without fully straightening your legs. Always keep your stomach tight.

Straight and inverted meditation can be done on a bench, holding the bench behind your head with your hands.

Crispy edgesThe lateral abdominal muscles are strengthened in the abs. It's easy to do lateral crunches on a hyperextension machine:

1. Adjust the height so that the top of the exercise pad is at the level of the pelvic bone.
2. Starting position - legs resting on the base of the simulator, body straightened, arms at chest level.
3. As you exhale, tilt your body down, and as you inhale, return to the starting position.

Lateral crunches should be done using the oblique abdominal muscles, and not by inertia.

Number of repetitions and approaches. For beginner men and women, three sets of abdominal taps of 20 repetitions are sufficient. You can do the exercise at the beginning or end of strength training, in the morning, afternoon or evening.

Periodically. At least once a week. The result of stomach satiety depends on the structure. You can alternate between forward, backward and side buzzing.

Exercises for losing weight on the side: planks, bends, swings

It is impossible to remove the sides with weight loss exercises alone. To burn stored fat, you need to maintain a calorie deficit and move more. Planks, leg swings and curls are quite energy-intensive exercises, and they will help you lose excess weight, giving your body beautiful curves.

A set of exercises for losing weight on the side at home must include exercises for the oblique abdominal muscles. When combined, these exercise elements will help you shed the fat around your waist quickly.

Side plank: strengthen all muscles

One of the basic exercises that allows you to shape your waistline, while training the muscles of the stomach, back, legs and arms. It can be done without special equipment. Sideboards have a simple technique:

1. Get into a regular plank position, resting on your forearms and toes.
2. Turn around and shift your weight to one side of your body.
3. Tighten your stomach and straighten your body, supporting yourself on your forearms and ankles.
4. Return to the starting position - normal plank.

For those who are good at side planks, you can add sit-ups to work the arm muscles and crunches to pump your abs.

Number of repetitions and approaches. It is enough to withstand static exercise for 30 seconds, gradually increasing the time. Training is done in one approach.

Periodically. You can complete each exercise with a side plank.

Side bend: remove the sides

Bending over will not help burn fat in problem areas, but it will strengthen the corset muscles that support the spine. Techniques for performing side bends:

1. Stand tall with your feet shoulder-width apart. Squeeze your shoulder blades and keep your abs tight.
2. Slowly lean to the side, stretching your arms along your body. You need to bend as low as you can. Then return to the starting position.
3. Repeat the movement in the other direction.
4. You can do the exercise without anything at first, and then add 2 kg of dumbbells, gradually increasing the weight.

Number of repetitions and approaches. Three sets of ten technical reps on each side is a great addition to your training.

Periodically. Side to side bends can be done once a week.

Standing hip abduction

The hip abduction movement engages the lateral muscles, which will help you tighten your body faster. This exercise has a simple technique, the main thing is to perform it carefully and not swing your legs as fast as possible.

1. Stand up straight, put your hands on your hips.
2. Extend your legs to the side, trying to maintain the same body position.
3. Slowly return your legs to the starting position.

You can also perform hip abduction on a machine or use elastic bands to increase the load.

Number of repetitions and approaches. Three sets of 15-20 repetitions on each leg.

Periodically. Alternate this exercise with another, doing hip abduction once a week.

Legs up while lying on your side

Lying hip abduction is the same as standing hip abduction, only done on the mat.

1. Lie on your side and straighten your legs.
2. As you exhale, lift your legs up.
3. As you inhale, slowly lower your legs to the starting position.

You can perform leg abduction while lying down with elastic bands or weights.

Number of repetitions and approaches. Three sets of 15-20 repetitions on each leg.

Periodically. Can be done once a week, alternating with other exercises to lose weight on the side.

Effective exercises to lose weight on the legs

Legs and back are problem areas for most women. Fat accumulates here quickly and easily, but it takes a long time and is difficult to lose. But if you do exercises for your hips, you will lose weight faster and be able to maintain the results for a long time.

Squats - a basic exercise to lose weight on the legs

When you squat, you put stress on all the muscles in your legs and back. If you do this exercise correctly, in addition to losing weight, you will get toned hips and back. We will look at simple squats without weights: the exercise will help you develop technique and gain weight.

1. Stand with your feet apart as if you were going to squat. Feet are about hip-width apart.
2. Straighten, tighten the stomach, straighten the legs.
3. Lower your pelvis while straightening your knees to the sides.
4. Tighten your back and stand up straight.

There are many options to make the squat technique more difficult:

• Squat with a barbell in the gym under the supervision of a trainer.
• Squat with dumbbells in hand.
• Squat jump.
• Exercises with elastic bands on the hips.

Interesting fact: squats are useful for men and women, but for some reason this exercise is considered exclusively for women. It is not recommended to do it only for people with knee problems.

Number of repetitions and approaches. Three sets of 25 reps with body weight.

Periodically. You can squat with your own body weight at least every day, but it is better to do it at least every other day so that the muscles have time to rest. Within 30 days you will see tangible results from your hard work.

Exercises to lose weight on your arms

Exercise is very effective for losing weight on your arms and shoulders. They don't burn fat in this particular area, but they tighten the skin and strengthen the biceps and triceps. As a result, your hands look slimmer and more beautiful.

Exercises to lose weight on your arms can be done at home without dumbbells. Push-ups can be found anywhere and anytime - you can even do them in the office while leaning on your desk.

Push-ups - a classic exercise

Proper push-ups are a useful part of your regular weight loss workout. This exercise trains the triceps, stomach and chest muscles. The classic version of push-ups - with wide arms:

1. Take a lying position with your hands wider than shoulder width apart.
2. Tighten your abdominal and back muscles to maintain an even body position.
3. As you inhale, lower your body down while extending your elbows out to the sides. Lower yourself to the floor, but don't touch it.
4. As you exhale, return to the starting position.

Number of repetitions and approaches. Chances are, you won't be able to do many push-ups at first. Aim for 15-20 repetitions per set for men and 10-15 for women.

Periodically. You need to do push-ups regularly to improve your technique. Do this at least once a week if you have three workouts in that time frame.

Knee push ups

Those who still find it difficult to do normal push-ups should try doing push-ups from their knees. It is easier for girls to do this type of exercise. Technique:

1. Kneel down, place your hands on the floor at shoulder level. The exercise is done with a wide stance.
2. Tighten your stomach, back muscles and buttocks so that you maintain a straight line from your knees to the back of your head.
3. Bend your elbows and touch your chest to the floor, then return to the starting position.

Number of repetitions and approaches. Three sets of 10-15 repetitions.

Periodically. You can do push-ups from your knees at the end of each exercise.

Reverse push-ups

The benefit of the reverse bench press is to work the triceps. You can do reverse push-ups from a bench at the gym or from a chair at home. Classic technique:

1. Stand with your back to a bench or chair. Place your palms on the support so that your arms are in a symmetrical position to your spine.
2. As you inhale, bend your arms at the shoulders and elbows at the same time, lowering your pelvis down.
3. As you exhale, straighten your arms and return to the starting position.

Number of repetitions and approaches. Three sets of 15 repetitions will be enough for beginners.

Periodically. You can include reverse push-ups in every workout.

What to look for when creating a weight loss exercise program

• Do not forget about the warm-up. A gentle warm-up minimizes the chance of injury and helps you prepare for exercise.
• Don't rest too long between sets. Your workout should be intense, but not exhausting. Half a minute rest between sets is sufficient.
• Drink water while resting. It is very important to replenish your water balance during cardio exercise.
• If you want to lose weight in one area, you shouldn't do exercises only on it. You'll try to get your stomach out by pumping your stomach and sides, and you'll quickly get bloated, tired, and completely give up. Training sets should be built harmoniously, including strength, cardio and exercise problem areas.
• Choose an exercise you like to do. If you want to lose weight at home without a trainer, here is some advice: exercise for fun. Do not work too hard, straining your muscles and nervous system.
• We recommend that beginners contact a trainer. A professional will help you master the technique of doing exercises, create training programs and menus.
• Top tips for losing weight: combine physical activity with a calorie deficit. You won't be able to lose weight through exercise alone; you need to reconsider your menu.