Effective exercises for quick weight loss

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

So you have decided to lose excess weight. Which path do you have to go?

1. Get to know your diet so you don't eat more than your body needs.
2. Check your daily routine, give yourself enough rest and sleep, because fats are burned while you sleep.
3. Learn a little theory about how the body works, how muscles grow and fat burns.
4. Buy sportswear and sneakers to avoid injuries while exercising.
5. Try different exercises and choose the type of activity you like.
6. Exercise 3-4 times per 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 diet. Now let's take a closer look.

Proper nutrition for weight loss

When it comes to losing weight, diet is the most important thing. Whatever workout you choose, you can't do anything without understanding your nutrition. We won't overwhelm you with information about calories and diets, but will give you basic rules to help you lose excess weight. The fitness trainer says that 80-90% of success in losing weight comes from diet. Your goal is to spend more than you use. Exercise can help you accelerate fat burning and increase the number of calories burned, but the basis of everything is diet.

The trainer advises:

1. Never make yourself hungry. The hungrier a person is, the more he eats. When you are barely hungry, this is the time to eat because in half an hour or an hour you will eat a lot more.
2. Stick to your current diet, but eat a spoonful of your usual portion every day. That's a very small amount, but if you look at it over the week, it's already minus seven spoons per meal. Your stomach quickly gets used to it, starts to get smaller and you are content with less food.
3. Don't eat too much. You don't have to wait for the feeling "Phew, I'm full. " The feeling of satiety occurs 15-20 minutes after eating. Only after this time can you objectively judge whether a person is full or not. It is better toTo leave the table full but not gluttonous if breathing is difficult.

When losing weight, the right diet should consist primarily of protein and fat. Eat more meat, cottage cheese, eggs, fish. Don't forget vegetables and cereals, whole grain bread. Healthy fats can be obtained from red fish, nuts and avocados. This type of diet doesn't make you hungry and helps you get all the nutrients you need.

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

Should you go on a diet or count calories? Everyone chooses the right nutritional system for themselves. When you go on a diet, you avoid certain foods and thereby reduce the calorie content of your diet.

Advice.Try creating a weekly menu with recipes you like. There is nothing magical about PP recipes, they are often even higher in calories than normal recipes and desserts with almond flour take a lot of time. Use simple, whole foods and protein-rich foods as a base. Don't like oatmeal? Have breakfast with scrambled eggs and vegetables. You need a flexible approach to your diet because a healthy lifestyle will accompany you throughout your life.

And don't forget to stick to a drinking plan, especially if you're active. Always have a bottle of water handy. If it is difficult to drink plain water, add lemon juice or mint leaves.

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

Each person decides where he wants to train: at home or in the gym. Both options have their advantages and disadvantages.

If you signed up for group training in a sports club, you need to go to the gym, pay a subscription and stick to the schedule. But it is equipped with all the necessary equipment and exercise equipment for effective weight loss.

Home workouts have become very popular lately. There is no need to go anywhere and stick to a plan and schedule. However, to perform the exercises correctly requires a strong will and some physical training.

The exercises themselves for losing weight at home and in the gym do not differ much. They must be effective, high intensity and varied. You can train your abs equally successfully at home and in the gym. You can work with a trainer via video call.

What you need to start training: Equipment and clothing

If you're practicing at home, a mat comes in handy. You may need small dumbbells of 2 and 5 kg, as well as resistance bands if they are included in the training program. In fact, you can exercise without any equipment and do cardio and strength training to burn fat using your own weight, without any special equipment. The gym offers everything you need.

In any case, you will need clothing for sports:

• Sneakers with good cushioning and ventilation;
• Leggings or well-stretched sweatpants;
• several T-shirts made of synthetic fabric (cotton dries from sweat for a long time);
• Sports top for women.

This is a basic set that you cannot do without in the gym or at home. You will also need a water container and, if possible, a fitness bracelet or watch with a heart rate function.

Advice.Bring a small towel with you to the gym. You need to place it on the exercise machine when exercising.

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

Different types of workouts and exercises are effective for losing weight. This is explained by the individual characteristics of the body. Aerobics (cardio) are considered the most effective type of training. But anaerobic (strength) training is also necessary so that the skin does not become slack after losing weight.

Let's find out what basic types of training for weight loss exist in the gym and when training at home. You will understand why different types of activities are required to successfully get in shape. And finally, decide which is better – cardio or strength training?

Strength exercises

Strength training aims at hypertrophy, i. e. muscle growth. Strength training actually speeds up your metabolism, but gradually. Typically, people trying to lose weight opt for other types of training, and there is a reason for that.

What are the benefits of strength training when it comes to losing weight?

1. After strength training, the body uses calories to recover.
2. In "to failure" microtrauma occurs in the muscles and the body uses energy to repair them.
3. Muscle requires much more energy to "maintain" than fat.
4. In interval training there are elements of strength exercises, in order to implement them successfully you must first master the basic correct execution.

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

Cardio exercises

Cardio exercise is a great weight loss option. They burn fat quickly and pump the heart muscle and respiratory tract at the same time. You can do cardio at home and in the gym. It's not always a high-intensity workout, but it does require some effort to burn fat. And beginners need to start training gradually.

Best Cardio Exercises:

• Side step with arms raised;
• boxing;
• burpees;
• steps aside;
• Raising your knees from a lunge;
• Jump rope.

Cardio exercise is beneficial for both men and women. You need to do weight loss exercises 3-4 times a week for 40-50 minutes. You can complete your strength training by running briskly on a treadmill or elliptical machine.

Aerobic training

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

Aerobic training or cardio training as it is popularly called is the best workout for losing weight. These include running, a high-speed exercise bike, an elliptical, and fast walking on a treadmill. It is important that fat burning begins within 30 minutes. The workout should last 40-60 minutes, but it is better to start with 10-15 minutes and add 2-3 minutes every day.

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

Aerobic exercise can be done every day. If you alternate them with other types of training, twice a week is enough.

Anaerobic training

During anaerobic training, the body receives energy without oxygen. Muscles use glycogen (a product of glucose breakdown) accumulated in the blood. This involves strength training in the gym aimed at building and strengthening muscles, as well as short-distance running. They don't use fat as energy.

Anaerobic exercise burns fewer calories than aerobic exercise. Then how can they be useful to you? The fact is that after anaerobic training, muscles spend energy for some time - 12-36 hours. Additionally, you burn fewer calories at rest due to muscle growth. Still, trainers agree that aerobic exercise is more effective in losing weight.

Interval training

To lose weight quickly, you need intense but not strenuous workouts 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. All you have to do is adjust the pace depending on your level of preparation.

A good example of HIIT is Tabata. The exercises should be performed quickly (but efficiently) for 20-60 seconds. Then allow yourself to rest for 10-40 seconds. The longer your rest interval, the less intense the workout is. A HIIT workout might look something like this:

• run in place;
• squats;
• squats;
• Pushups;
• Pull your knees toward your stomach in a plank position.

As a rule, one circle consists of 5-6 exercises. The most common way to train is with your own weight. Beginners can do three laps, advanced riders can do five laps. Exercises can be repeated, but there is a possibility that each interval is aimed at training specific muscle groups.

Thanks to this scheme, within half an hour you will be wiping your sweat and gasping with happiness that you managed to burn 300-500 extra calories.

Warming up before exercises for weight loss: is it necessary or not?

Trainers agree here: warming up before weight loss exercises is a must. The physical warm-up takes 5-10 minutes but will help you prepare for exercise, avoid injury and warm up all muscles and joints.

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

1. Slowly rotate your head clockwise and counterclockwise 3-4 times.
2. Make circular movements forward and backward with your arms at an average pace 5-10 times.
3. Extend your arms away from your chest 5-10 times.
4. Rotate your pelvis in both directions five times.
5. With your legs straight, make 5-10 inclines towards your toes.
6. Make 5-10 bends in both directions.
7. Rotate your hips.
8. Straighten your hands and ankles.

After your warm-up exercises, you can run on the treadmill at a fast pace for 10-15 minutes to warm up. And then we move on to the main complex.

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

It is impossible to lose weight in one place because the fat comes out of the body more or less evenly. But with weight loss exercises on your stomach and sides, you can tighten your skin and strengthen your abdominal muscles. These are basic strength training sessions that will help you burn a few more 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 regularly, then with a calorie deficit and sufficient basic activity you will get the desired relief. When this happens - in a week, a month or six months - depends on your constitution and diet.

Abdominal exercises: straight, backward, side

Lying Press Crunch 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 at the back of your head.
3. As you exhale, lift your body slightly and lift your shoulder blades off the mat.
4. Tighten your abdominal muscles.
5. As you inhale, slowly lower yourself onto the mat without standing up completely.

There is no need to rise too high, lifting your chin from your chest and pulling yourself forward with your arms. The press should be constantly tense.

Reverse crunching on the flooris an exercise that requires you to lift your legs while tensing your lower abdominal muscles:

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, shifting your weight to your shoulder blades and drawing your knees toward your chest.
4. As you inhale, return to the starting position without fully straightening your legs. Always keep your abdominal muscles tense.

Straight and reverse crunches can be performed on a bench by holding the bench with your hands behind your head.

Side crunchesThe abdominal muscles strengthen the side abdominal muscles. It is convenient to perform side crunches on a hyperextension machine:

1. Adjust the height so that the top of the training pad is at the level of the pelvic bone.
2. Starting position – legs rest on the base of the simulator, body stretched, arms at chest level.
3. As you exhale, tilt your body downward and return to the starting position as you inhale.

Side crunches should be performed using the oblique abdominal muscles and not through inertia.

Number of repetitions and approaches. For beginners and beginners, three sets of abdominal cramps with 20 repetitions are enough. You can do the exercise at the beginning or end of strength training, in the morning, afternoon or evening.

periodicity. At least once a week. The outcome of abdominal cramps depends on the structure. You can alternate between forward, backward and side crunches.

Exercises for losing weight on the sides: plank, bends, swings

It is impossible to remove pages with weight loss exercises alone. To burn stored fat, you need to maintain a calorie deficit and get more exercise. Planks, leg swings and bends are quite energy-intensive exercises that will help you lose weight and give your body beautiful curves.

A set of exercises for lateral weight loss at home must include exercises for the oblique abdominal muscles. Combined, these training elements will help you quickly remove fat deposits in the waist area.

Side plank: Strengthen all muscles

One of the basic exercises that allows you to shape your waist while training the muscles of the abdomen, back, legs and arms. This is possible without special equipment. The side plank has a simple technique:

1. Assume a regular plank position, supporting yourself on your forearms and toes.
2. Turn around and shift your weight to one side of your body.
3. Tighten your stomach and stretch your body, supporting yourself on your forearm and ankle.
4. Return to the starting position – a regular plank.

For more advanced side plank practitioners, you can add sit-ups to work the arm muscles and crunches to pump up your abs.

Number of repetitions and approaches. It is enough to hold a static exercise for 30 seconds and gradually increase the time. The exercise is performed in one approach.

periodicity. You can do any workout with a side plank.

Side Bends: Remove the sides

Bending over does not help burn fat in the problem area, but it strengthens the corset muscles that support the spine. Technique for performing side bends:

1. Stand straight with your feet shoulder-width apart. Tighten your shoulder blades and keep your stomach tight.
2. Slowly lean to the side and stretch your arm along your body. You need to bend as low as possible. Then return to the starting position.
3. Repeat the movement in the other direction.
4. You can initially do the exercise without any equipment and then add 2kg dumbbells and gradually increase the weight.

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

periodicity. Side bends to the side can be done once a week.

Hip abduction while standing

The hip abduction movement engages the side muscles, allowing you to tone your body faster. This exercise has a simple technique, the main thing is to perform it judiciously and not to swing your legs as quickly as possible.

1. Stand straight and place your hands on your waist.
2. Stretch your leg to the side and try to maintain an even posture.
3. Slowly return your leg to the starting position.

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

Number of repetitions and approaches. Three sets of 15-20 reps per leg.

periodicity. Alternate this exercise with other exercises and perform hip abduction once a week.

Leg raises while lying on your side

Lying hip abduction is the same as standing hip abduction, except it is performed on a mat.

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

You can perform leg abductions while lying down using an elastic band or weights.

Number of repetitions and approaches. Three sets of 15-20 reps per leg.

periodicity. Can be performed once a week alternating with other lateral slimming exercises.

Effective exercises for losing weight on the legs

Legs and buttocks are a problem area for many women. Fat accumulates quickly and easily here, but it takes a long time and is difficult to break down again. However, if you do exercises for your hips, you will lose weight faster and the results can be maintained for a long time.

Squats - a basic exercise for losing weight on the legs

When you squat, you engage all of your leg and glute muscles. If you do this exercise correctly, in addition to losing weight, you will also get toned hips and buttocks. We look at simple squats without weight: the exercise will help you develop your technique and add weight.

1. Stand with your feet spread as if you were about to squat. Feet about hip-width apart.
2. Sit up straight, tighten your stomach, stretch your legs.
3. Lower your pelvis and spread your knees to the sides.
4. Tighten your buttocks and stand upright.

There are many ways to complicate the squat technique:

• Squats with a barbell in the gym under the supervision of a trainer.
• Squats with dumbbells in hands.
• Jump squats.
• Exercises with elastic bands on the hips.

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

Number of repetitions and approaches. Three sets of 25 bodyweight reps.

periodicity. You can squat with your own 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 noticeable results from your hard work.

Exercises for losing weight on the arms

Arms and shoulders exercises are very effective for losing weight. They don't burn fat in this specific area, but they tighten the skin and strengthen the biceps and triceps. This will make your hands look slimmer and more beautiful.

Exercises for losing weight in the arms can be done at home without dumbbells. Push-ups are available anywhere, anytime - you can even do them in the office while leaning on your desk.

Push-ups – classic workouts

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

1. Assume a lying position with your arms wider than shoulder-width apart.
2. Tighten your abdominal muscles and buttocks to maintain as straight a posture as possible.
3. As you inhale, lower your body and at the same time spread your elbows to the sides. Lower yourself to the floor, but do not touch it.
4. As you exhale, return to the starting position.

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

periodicity. To improve your technique, you need to do push-ups regularly. Do this at least once a week if you complete three workouts during that period.

Knee push-ups

If you still find it difficult to do regular push-ups, you should try doing push-ups from your knees. It is easier for girls to perform this particular type of exercise. Technology:

1. Get on your knees and place your hands on the floor at shoulder height. The exercise is performed in a wide stance.
2. Tighten your abdominal, back and glute muscles 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 reps.

periodicity. At the end of each workout, you can do push-ups from your knees.

Reverse push-ups

The benefit of doing reverse bench push-ups 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 positioned symmetrically to the spine.
2. As you inhale, simultaneously bend your arms at the shoulders and elbows, lowering your pelvis downwards.
3. As you exhale, straighten your arms and return to the starting position.

Number of repetitions and approaches. For beginners, three sets of 15 repetitions are enough.

periodicity. You can incorporate reverse push-ups into any workout.

What to consider when creating a weight loss exercise program

• Never forget to warm up. A gentle warm-up minimizes the risk of injury and helps you prepare for your workout.
• Don't take too long breaks between sets. Your workout should be intense but not strenuous. A half minute break between sets is enough.
• Drink water while resting. When doing cardio exercises, it is particularly important to replenish your water balance.
• If you want to lose weight in one area, you should not do exercises only on that area. You will try to remove your stomach by pumping up your abs and side muscles, and you will quickly overexert yourself, get tired and give up altogether. The exercise set should be structured harmoniously and include strength, cardio and problem area training.
• Choose exercises that you enjoy. If you want to lose weight at home without a trainer, here's some advice: exercise for fun. Don't work too hard and overload your muscles and nervous system.
• We recommend that beginners contact a trainer. A professional will help you master the technique of performing exercises and create a training program and menu.
• Top tip for losing weight: Combine physical activity with a calorie deficit. You will not be able to lose weight through exercise alone, you will have to rethink your diet.