Effective exercises for quick weight loss

There is 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 can help you increase activity, burn calories, and get a toned body.

So you've decided to lose weight. What path should you take?

1. Understand your diet so you don't eat more than your body needs.
2. Look at 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 to build muscle, and burn fat.
4. Buy sportswear and sneakers to avoid injury during your workout.
5. Try different exercises and choose the type of activity that you enjoy.
6. Maintain a calorie deficit and exercise 3-4 times a week.
7. Enjoy your new life and body.

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

Eating right to lose weight

The most important thing in losing weight is nutrition. No matter what exercise you choose, you can't do it without understanding your diet. We will not burden you with information about calories and diets, but we will give you basic rules that will help you lose excess weight. A fitness trainer says that 80-90% of weight loss success is eating right. Your goal is to spend more than you consume. Sports help to speed up the fat burning process and increase the number of burned calories, but the basis of everything is nutrition.

The coach advises:

1. Never starve yourself. The more hungry a person is, the more he eats. When you're barely hungry, it's time to eat, because after half an hour or an hour, you'll eat more.
2. Stick to your old diet, but take one tablespoon of your regular serving each day. This is a very small amount, but if you look at it over the course of a week, it will be minus seven spoons per meal. The stomach gets used to it quickly, the volume starts to decrease, and you will be satisfied with less food.
3. Do not overeat. You don't have to wait for that "Phew, I'm full" feeling. Fullness occurs 15-20 minutes after eating. Only after this time it is possible to objectively assess whether a person is full or not. When it is difficult to breathe, it is better to leave the table full, but not full.

When losing weight, a healthy diet should be mainly protein and fat. Eat more meat, cheese, eggs, fish. Do not forget about vegetables and cereals, whole grain breads. Healthy fats can be found in red fish, nuts and avocados. This type of diet does not leave 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 spoil. But if you really want to remember the taste of cake and chips, you can eat the "forbidden" food little by little. It is considered that if you eat 90% of the right food, you can get 10% of the calories.

Should you go on a diet or count calories? Each person chooses a nutritional system that suits him. In the diet, you eliminate certain foods and thereby reduce the calories in your diet.

Council.Try creating a menu for the week with recipes you like. There's nothing magical about PP recipes, they're higher in calories than regular recipes, and almond flour desserts take a lot of time. Take simple whole foods and protein foods as a base. Don't like oatmeal? Eat eggs and vegetables for breakfast. You need a flexible approach to diet because a healthy lifestyle is with you for life.

And don't forget to drink regularly, especially during active sports. Always have a bottle of water handy. If drinking plain water is difficult, add lemon juice or mint leaves to it.

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

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

You have to go to the gym and pay for the membership and if you have signed up for group training at the gym, you have to stick to the schedule. But it is equipped with all the necessary equipment and simulators for effective weight loss.

Home workouts have become very popular recently. No need to go anywhere, stick to a plan and schedule. However, it takes a strong will and some physical fitness to perform the exercises correctly.

The exercises themselves for weight loss are not much different at home and in the gym. They should be effective, high intensity and varied. You can lift your abs with equal success at home or in the gym. You can work with the trainer via video call.

What you need to start training: equipment and clothing

If you exercise at home, a mat will help. You may need small 2- and 5-kg dumbbells and fitness balls, if your training program includes them. In fact, you can exercise with no equipment at all, and perform fat-burning cardio and strength training with your own bodyweight and no special equipment. The gym has everything you need.

In any case, you will need clothing for sports:

• sneakers with good cushioning and ventilation;
• leggings or sweatpants with good stretch;
• several t-shirts made of synthetic fabric (cotton sweat takes a long time to dry);
• Sports group for women.

It's a basic set you can't do without at the gym or at home. You'll also need a water bottle and, if possible, a fitness bracelet or heart rate monitor.

Council.Bring a small towel with you to the gym. You will need to place it on top of the exerciser while doing the exercises.

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

Various exercises and exercises are effective for weight loss. This is explained by the individual characteristics of the body. The most effective form of exercise is aerobic (cardio). But in order not to put on skin after losing weight, anaerobic (strength) training is also necessary.

Let's find out what the main types of exercise for weight loss can be found in the gym and during exercise at home. You'll understand why different activities are needed to get into successful shape. Finally, decide which is better - cardio or strength training?

Strength exercises

Strength training focuses on hypertrophy, that is, muscle growth. In fact, strength training speeds up the metabolism, but only gradually. Typically, those trying to lose weight choose other forms of exercise, and for a reason.

What are the benefits of strength training for weight loss?

1. After strength training, the body burns calories to recover.
2. When working "to failure", microtraumas occur in the muscles, and the body expends energy to repair them.
3. Muscle requires more energy to "maintain" than fat.
4. Interval training has elements of strength training that must first be mastered in order to be successful.

It's a myth that strength training is only for men. Women can also successfully lose weight and get in shape with squats, lunges and weight training with dumbbells and barbells. For effective weight loss, you should do strength training 2-3 times a week, alternating with cardio.

Cardio exercises

Cardio exercise is a great way to lose weight. They quickly burn fat, while pumping the heart muscles and respiratory system. 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 should gradually join the training.

Best Cardio Exercises:

• side step with arms up;
• boxing;
• burpees;
• side kick;
• raise the knees;
• jump rope.

Cardio exercise is good for both men and women. To lose weight, you need to exercise 3-4 times a week for 40-50 minutes. You can complete your strength training by briskly walking on the treadmill or using the elliptical machine.

Aerobic training

Aerobic exercise helps with weight loss and improves cardiovascular function. When performing them, the body consumes a large amount of oxygen. These exercises make a person more stable. Aerobics is considered the best way to burn calories.

Aerobic exercise or cardio exercise as it is popularly called is the best exercise for weight loss. This includes jogging, an exercise bike at an intense pace, the elliptical, and brisk walking on a treadmill. The important thing is that the fat burning process starts within 30 minutes. Exercise 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, team sports and skating. In short, any load that makes your heart beat faster. However, to properly burn fat through aerobics, you need to stick to a certain heart rate zone.

Aerobic exercises can be done every day. If you replace them with other types of exercises, then twice a week is enough.

Anaerobic training

During anaerobic exercise, the body gets energy without oxygen. Muscles use glycogen (a product of glucose breakdown) stored in the blood. This is strength training in the gym and short distance running, aimed at developing and strengthening muscles. They do not use fat as energy.

Anaerobic exercise burns fewer calories than aerobic exercise. And how can they be useful to you? In fact, muscles use energy for some time after anaerobic exercise - 12-36 hours. Plus, you'll burn fewer calories at rest due to muscle growth. However, trainers agree that aerobic exercise is more effective for weight loss.

Interval training

To lose weight fast, you need to do regular intense but not tiring exercises. HIIT (or HIIT in English) - interval training - suitable for your goals. They are suitable for beginners and experienced athletes. You just need to adjust the pace according to the level of preparation.

A good example of HIIT is Tabata. Exercises should be done quickly (but effectively) for 20-60 seconds. Then rest for 10-40 seconds. The longer the rest interval, the less intense the workout. A HIIT workout might look like this:

• jogging in place;
• squatting;
• plie squat;
• to push;
• in plank drawing your knees to your stomach.

As a rule, one cycle consists of 5-6 exercises. Most of the time, this is a bodyweight workout. Beginners can do three rounds, advanced - five rounds. The exercises can be repeated, but each interval has an option that focuses on the work of specific muscle groups.

Thanks to this scheme, in half an hour you will be able to exfoliate your skin and burn more than 300-500 calories.

Warm up before exercising for weight loss: is it necessary or not?

Trainers agree here: warming up before weight loss exercises is a must. A physical warm-up takes 5-10 minutes, but it helps to prepare for training, avoid injuries and warms up all muscles and joints.

Before exercising, or even before stretching, you should warm up. Do the simplest warm-up exercises:

1. Slowly rotate your head 3-4 times clockwise and counterclockwise.
2. Make circular movements with your hands back and forth 5-10 times at a moderate pace.
3. Extend your arms from your chest 5-10 times.
4. Rotate your hips 5 times in both directions.
5. With straight legs, do 5-10 squats toward your toes.
6. Do 5-10 bends on both sides.
7. Rotate your hips.
8. Stretch your arms and legs.

To warm up after your warm-up, you can walk briskly on the treadmill for 10-15 minutes. Then go to the main complex.

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

It is not possible to lose weight in every area, because fat is more or less evenly removed from the body. But you can tone your skin and strengthen your abdominal muscles with exercises to slim down your stomach and sides. These are basic strength exercises that will help you burn a little more calories.

Exercises to lose belly fat are not different for men and women: the technique is the same for everyone. The main thing is to exercise correctly and regularly, then if you have a calorie deficit and enough core activity, you will get the relief you want. When - in a week, a month or six months, depends on your constitution and diet.

Ab crunch: straight, reverse, side

Lying press crunch technique:

1. Lie on your back on the mat, bend your knees.
2. Press your elbows to your chest and bring your palms together behind your head.
3. As you exhale, lift your shoulders off the mat and lift your body slightly.
4. Tighten your abdominal muscles.
5. As you inhale, slowly lower yourself down to the mat.

You don't need to go up too high, lift your chin from your chest and pull forward with your hands. The press should always be tense.

Reverse crashes on the floorAn exercise where you lift your legs while working your lower abs:

1. Lie on your back on the mat.
2. Bring your knees together with your feet parallel to the floor.
3. As you exhale, lift your hips and lift your hips off the floor, placing your weight on your shoulders and pulling your knees into your chest.
4. While exhaling, return to the starting position without fully straightening your legs. Always tighten your abs.

Straight and reverse crunches can be done on a bench with your hands behind your head.

Itching in flanksThe abdominal muscles are strengthened along the abs. Side crunches on a hyperextension machine are convenient:

1. Adjust the height so that the top of the exercise platform is at hip bone level.
2. Starting position - legs rest on the base of the simulator, body straightened, hands at chest level.
3. As you exhale, bend your body down and return to the starting position as you inhale.

Lateral crunches should be done using the oblique muscles of the abdomen, not inertia.

Number of repetitions and methods. Three abdominal crunches of 20 repetitions are sufficient for beginner men and women. You can do the exercises at the beginning or end of strength training, in the morning, afternoon or evening.

Seasonality. At least once a week. The result of abdominal cramps depends on the structure. You can switch forward, backward and side cranks.

Sides of exercises for weight loss: plank, bent, swing

It is not possible 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 all very energy-intensive exercises that help you lose weight and give your body beautiful curves.

Complex exercises for weight loss from the side to include at home exercises for the oblique muscle of the abdomen. These workout elements combined will help you lose belly fat fast.

Side Plank: Strengthens all muscles

It is one of the main exercises that work the muscles of the abdomen, back, legs and arms and allow you to shape your back. This can be done without special equipment. The sideboard has 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, hold your wrists and ankles, and straighten your body.
4. Return to the starting position - a normal plank.

For advanced side planks, you can add sit-ups to work the arm muscles and crunches to tone your abs.

Number of repetitions and methods. It is enough to hold a static exercise for 30 seconds, gradually increasing the time. Exercise is carried out in one way.

Seasonality. You can finish each exercise with a side plank.

Side Bends: Exclude the sides

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

1. Stand with your feet shoulder-width apart. Keep your shoulders tight and your abs toned.
2. Slowly bend to the side, extending your arms along your body. Bend as low as possible. Then return to the original position.
3. Repeat the movement in the other direction.
4. Exercises to make steel first nothing, then add 2 kg dumbbells, gradually increase the weight.

Number of repetitions and methods. Three sets of ten reps on each side is a great addition to your workout.

Seasonality. Side bending can be done once a week.

Standing hip abduction

The hip abduction movement engages the lateral muscles, which helps to tone your body faster. This exercise has a simple technique, the main thing is to do it thoughtfully and not to shake the leg as quickly as possible.

1. Stand up straight, put your hands on your hips.
2. Stretch your legs out to the side, trying to maintain an even body position.
3. Slowly return your leg to the starting position.

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

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

Seasonality. Alternate these exercises with others and do hip abduction once a week.

Lie on your side with leg raises

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

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

You can do leg abduction lying down with an elastic band or weights.

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

Seasonality. May be once a week, alternating with other exercises to lose weight.

Effective exercises for legs to lose weight

Legs and hips are a problem area for many women. Here, fat accumulates quickly and easily, but it takes a long time and is difficult to lose. And if you do exercises for the hips, you can lose weight faster and keep the results for a long time.

Squat is the main exercise for slimming the legs

When you squat, you put pressure on all the muscles in your legs and hips. If you do these exercises correctly, you will not only lose weight, but also tone your hips and thighs. Let's look at simple squats without weight: exercises will help develop technique and add weight.

1. Stand with your legs apart as if you were going to kneel. Feet are about hip width apart.
2. Straighten up, pull in your abs, straighten your legs.
3. Lower your hips while spreading your knees out to the side.
4. Tuck your hips in and stand up straight.

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

• Squats with barbells in the gym under the supervision of a trainer.
• Squat with dumbbells in hands.
• To jump.
• Exercises and elastic bands on the hips.

Interesting fact: squats are good for both men and women, but for some reason this exercise is considered purely feminine. This is not recommended only for people with knee problems.

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

Seasonality. You can squat with your own weight at least every day, but it's good that at least every day, it's time to rest the muscles. Within 30 days you will see visible results of your hard work.

Exercises to lose weight on your hands

Exercises are very effective in reducing weight on your arms and shoulders. They do not burn fat in this particular area, but they tighten the skin and strengthen the biceps and triceps. As a result, your hands will look slimmer and more beautiful.

Arm weight loss exercises can be done at home without dumbbells. Push-ups are available anywhere and anytime - you can even do them while leaning on your desk in the office.

Push-up is a classic exercise

A proper push-up is a useful part of your regular weight loss routine. The exercise works the triceps, abs and chest muscles. The classic version of push-ups - with wide arms:

1. Lie down with your hands shoulder-width apart.
2. Engage your abdominal muscles and hips to keep your body as level as possible.
3. As you inhale, extend your elbows out to the sides and lower your body. Lower yourself to the floor, but don't touch it.
4. Return to the starting position as you exhale.

Number of repetitions and methods. You probably won't be able to do many push-ups at first. Aim for 15-20 reps for men and 10-15 for women.

Seasonality. To improve your technique, you need to do push-ups regularly. If you have three workouts in that time, do it at least once a week.

Knee push up

Those who still find it difficult to perform normal push-ups should try knee push-ups. These exercises are easy for girls to do. Technique:

1. Get on your knees and place your hands on the floor at shoulder level. The exercise is performed with a wide stance.
2. Engage your abs, back muscles and hips to maintain a straight line from your knees to the back of your head.
3. Bend your elbows and let your chest touch the floor, then return to the starting position.

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

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

Reverse push-up

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

1. Stand with your back on a chair or bench. Place your palms on the support so that your arms are symmetrically positioned along your spine.
2. As you inhale, lower your hips and bend your arms at the shoulders and elbows at the same time.
3. As you exhale, straighten your arms and return to the starting position.

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

Seasonality. You can incorporate push-ups into every workout.

What to consider when creating a weight loss exercise program

• Never forget to warm up. A gentle warm-up reduces the chance of injury and helps you prepare for exercise.
• Don't rest too long between sets. Your workouts should be intense, but not exhausting. Half a minute of rest between sets is enough.
• Drink water while resting. Staying hydrated is especially important when doing cardio.
• If you want to lose weight in one area, don't just exercise in that area. You try to get rid of your belly by pumping your abs and sides and quickly end up overtraining, exhausted, and giving up altogether. A set of exercises should be harmoniously formed, including strength, cardio and development of problem areas.
• Choose an exercise that you like. If you want to lose weight at home without a trainer, here are some tips: exercise for fun. Don't overwork your muscles and nervous system.
• We recommend that beginners contact a trainer. A professional will help you master the technique of performing exercises, create a training program and a menu.
• The best weight loss tip: combine physical activity with a calorie deficit. You can't lose weight through exercise alone, you need to rethink your menu.