Effective exercises to lose weight quickly

There is no magic pill and nothing better than diet and exercise for losing weight has yet been invented. Furthermore, one doesn't 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. Which route will you have to take?

1. Understand your diet so you don't eat more than your body needs.
2. Review 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 how fat burns.
4. Buy sportswear and sneakers to avoid injuries 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 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 losing weight, nutrition is the most important thing. Whatever workout you choose, you can't help but understand your diet. We will not burden you with information about calories and diets, but we will give you the basic rules that will help you lose excess weight. The fitness trainer says that 80-90% of weight loss success is due to nutrition. Your goal is to spend more than you consume. Sport can help you accelerate the fat burning process, increase the number of calories burned, but the basis of everything is nutrition.

The trainer recommends:

1. Never let yourself feel hungry. The hungrier a person is, the more he will eat. When you're just hungry, it's time to eat, because in half an hour or an hour you will eat a lot more.
2. Maintain your previous diet, but take a spoonful of your usual portion every day. This is a very small amount, but if you consider it over the course of a week, that's already minus seven tablespoons per meal. The stomach quickly gets used to it, starts to decrease in size, and you are satisfied with less food.
3. Do not eat too much. You don't need to wait for the feeling of "ugh, I'm full. "The feeling of satiety arrives 15-20 minutes after eating. Only after this time can it be objectively assessed whether a person is full or not. It's best to leave the table full, but not greedy, when you're struggling to breathe.

When losing weight, proper nutrition should be predominantly protein and fat. Eat more meat, cottage cheese, eggs, fish. Don't forget vegetables and cereals, wholemeal bread. Healthy fats can be obtained from red fish, nuts and avocados. This type of nutrition will not leave you hungry and will help you get all the nutrients you need.

The diet should be balanced and varied so that there is no desire to overwhelm. But if you really want to remember the taste of cake and chips, then 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 a nutritional system suitable for themselves. During a diet, you eliminate certain foods and therefore reduce the calorie content of your diet.

Advise.Try creating a menu for the week with recipes you like. There is nothing magical about PP recipes, they are often even more caloric than normal ones, and desserts made from almond flour take a lot of time. Take simple whole foods and protein foods 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 accompanies you throughout your life.

And do not forget to maintain a regime of alcohol consumption, especially during active sports. Always keep a bottle of water handy. If drinking plain water is difficult, add some lemon juice or mint leaves.

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

Each person chooses where to train: at home or in the gym. Both options have their pros and cons.

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

Home workouts have become very popular recently. You don't need to go anywhere, stick to a plan and schedule. But it takes a strong will and some physical training to perform the exercises correctly.

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

What you need to start training: equipment and clothing

If you train at home, a mat will come in handy. Small 2 and 5 kg dumbbells and fitness bands may be needed if your training program requires them. In fact, you can train without any equipment and do fat-burning cardio and strength training at your own weight, without any special equipment. The gym has everything you need.

In any case, you will need clothes for sports:

• sneakers with good cushioning and ventilation;
• well-stretched leggings or sweatpants;
• several T-shirts made of synthetic fabric (cotton takes a long time to dry from sweat);
• women's sports top.

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

Advise.Bring a small towel with you to the gym. You will need to place it on the exercise equipment when you do the exercises.

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

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

Let's find out what basic types of weight loss training are found in the gym and during home training. You will understand why different types of activities are necessary to successfully get into shape. And finally, decide what is better: cardio or strength exercises?

Strength exercises

Strength training aims for hypertrophy, i. e. muscle growth. Indeed, strength training speeds up your metabolism, but gradually. Typically, weight losers opt for other types of training, and there's a reason for that.

What are the benefits of strength training for weight loss?

1. After strength training, the body spends calories to recover.
2. When working "to failure", microtraumas occur in the muscles, and the body expends energy to restore them.
3. Muscle requires much more energy to "maintain" than fat.
4. There are elements of strength exercises in interval training, for the successful implementation of which 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 exercises 2-3 times a week, alternating with cardio for effective weight loss.

Cardio exercises

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

Best cardio exercises:

• side step with arms raised;
• boxing;
• burpees;
• side kicks;
• raise your knees from a lunge;
• skipping rope.

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

Aerobic training

Aerobic exercise helps you lose weight and improves the functioning of your heart and blood vessels. When performing them, 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 exercise, or cardio exercise as it is commonly called, is the best workout for losing weight. This includes running, a hard-paced stationary bike, an ellipse, and brisk walking on a treadmill. What is important is that the fat burning process begins within 30 minutes. Training should last 40–60 minutes, but it is better to start with 10–15 minutes, adding 2–3 minutes each day.

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

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

Anaerobic training

During anaerobic training, the body receives energy without oxygen. Muscles consume glycogen (a product of the breakdown of glucose) accumulated in the blood. These involve strength training in the gym, aimed at developing and strengthening muscles, and running over short distances. They don't use fat as energy.

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

Interval training

To lose weight quickly you need intense but not exhausting workouts, to be carried out regularly. HIIT (or HIIT in English) - interval training - is suitable for your goals. They are suitable for beginners and experienced athletes. You just have to adapt 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. Next, you rest for 10-40 seconds. The longer the rest interval, the less intense the workout will be. A HIIT workout might look like this:

• run in place;
• squats;
• squat fold;
• lift;
• pulling your knees to your stomach on a plank.

As a rule, a circle consists of 5-6 exercises. Very often it involves training with your own weight. Beginners can do three laps, advanced five laps. Exercises can be repeated, but there is an option when each interval is aimed at working certain muscle groups.

Thanks to this scheme, within half an hour you will wipe away the sweat and pant with happiness that you managed to burn 300-500 extra calories.

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

Here coaches agree: warming up before weight loss exercises is a must. The physical warm-up takes 5-10 minutes, but it helps you prepare for training, avoid injuries and warm up all your muscles and joints.

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

1. Slowly rotate your head 3-4 times clockwise and counterclockwise.
2. Make circular movements with your arms at a medium pace 5-10 times back and forth.
3. Extend your arms away from your chest 5-10 times.
4. Rotate your pelvis 5 times in both directions.
5. Perform 5-10 toe tilts with straight legs.
6. Perform 5-10 bends in both directions.
7. Rotate your hips.
8. Stretch your hands and ankles.

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

Exercises to lose belly fat: crunches, leg raises, 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 belly and hips. These are basic strength workouts that will help you burn a little 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 and then, provided you have 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 your diet.

Ab crunch: straight, reverse, 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 place your palms together behind your head.
3. As you exhale, lift your body slightly, lifting your shoulder blades off the mat.
4. Contract your abdominal muscles.
5. As you inhale, slowly lower yourself onto the mat without straightening completely.

You don't need to stand up too high, lift your chin off your chest and push yourself forward with your arms. The press should be constantly tense.

Reverse crunches on the floorit is an exercise in which you have to lift your legs by contracting your lower abdominals:

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 abs tight.

Direct and reverse crunches can be performed on a bench, holding it behind your head with your hands.

Side crunchesThe lateral abdominal muscles are strengthened on the abdominals. It is convenient to perform lateral crunches on a hyperextension machine:

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

Side crunches should be performed using the oblique abdominal muscles and not by coasting.

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

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

Exercises to lose weight on the hips: planks, push-ups, swings

It is impossible to remove hips with weight loss exercises alone. To burn stored fat, you need to maintain a calorie deficit and do more exercise. Planks, leg swings and push-ups are energy-intensive exercises and will help you lose excess weight while giving your body beautiful curves.

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

Side Plank: Strengthens all muscles

One of the basic exercises that allows you to shape your waistline, working the muscles of the abdominals, back, legs and arms. It can be done without special equipment. The side plank has a simple technique:

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

For those advanced in side plank, you can add sit-ups to work your arm muscles and crunches to pump your abs.

Number of repetitions and approaches. Simply maintain a static exercise for 30 seconds, gradually increasing the time. The exercise is performed in one approach.

Periodicity. You can complete each workout with a side plank.

Side pleats: remove the sides

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

1. Stand straight with your feet shoulder-width apart. Contract your shoulder blades and keep your stomach toned.
2. Slowly lean to the side, extending your arm along your body. You need to bend down as low as possible. Then return to the starting position.
3. Repeat the movement in the other direction.
4. At first you can perform the exercise without anything, then add 2 kg of dumbbells, gradually increasing the weight.

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

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

Standing hip abduction

The hip abduction movement engages your 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 quickly as possible.

1. Stand straight, place your hands on your waist.
2. Extend your leg to the side, trying to maintain an even body position.
3. Slowly bring your leg back to the starting position.

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

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

Periodicity. Alternate this exercise with others, performing hip abduction once a week.

Your leg lifts while you lie on your side

Lying hip abduction is the same as standing hip abduction, but is only performed on a mat.

1. Lie on your side and straighten 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 with a band or weights.

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

Periodicity. It can be done once a week, alternating it with other exercises to lose weight on the hips.

Effective exercises to lose weight on the legs

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

Squats: a basic exercise for losing weight on the legs

When you squat, you put stress on all the muscles in your legs and buttocks. If you perform this exercise correctly, in addition to losing weight, you will get toned hips and buttocks. We will consider simple squats without weight - the exercise will help you develop technique and add weight.

1. Stand with your feet apart as if you are about to squat. Feet approximately hip-width apart.
2. Straighten up, tighten your stomach, straighten your legs.
3. Lower your pelvis by spreading your knees to the sides.
4. Squeeze your glutes and stand up straight.

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

• Barbell squats in the gym under the supervision of a trainer.
• Squat with dumbbells in hand.
• Skip 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 feminine. It is not recommended to do this only for people with knee problems.

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

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 to lose weight on the arms

The exercises are very effective for losing weight on 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 will look slimmer and more beautiful.

Exercises to lose weight in the arms can be performed at home without dumbbells. Push-ups are available anywhere and 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 workouts. The exercise works the triceps, abdominals and pectoral muscles. The classic version of push-ups - with wide arms:

1. Take a lying position with your arms wider than shoulder width.
2. Contract your abdominal muscles and buttocks to maintain as horizontal a body position as possible.
3. As you inhale, lower your body as you extend your elbows 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. You most likely 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. 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 period.

Knee bends

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

1. Get on your knees, place your hands on the floor at shoulder height. The exercise is performed with a wide stance.
2. Contract your abs, back muscles, and glutes to 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.

Periodicity. You can do push-ups from the knees at the end of each workout.

Reverse push-ups

The advantage of reverse bench presses is that they 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 with respect to your spine.
2. As you inhale, simultaneously bend your arms at the shoulders and elbows, lowering your pelvis.
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 will be sufficient.

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

What to look for when creating a weight loss workout program

• Never forget the warm-up. A gentle warm-up minimizes the risk of injury and helps you prepare for your workout.
• Don't rest too long between sets. Your workouts should be intense, but not exhausting. Half a minute of rest between sets will be enough.
• Drink water while you rest. It is especially important to replenish your water balance while performing cardio exercises.
• If you want to lose weight in one area, you shouldn't perform exercises only on it. You will try to remove the belly by inflating your abs and hips and you will quickly overtrain, get tired and give up altogether. The set of exercises should be built harmoniously, including strength, cardio and training of problem areas.
• Choose exercises that you like to do. If you want to lose weight at home without a trainer, here are some tips: exercise for fun. Don't overwork, overloading 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 menu.
• Best weight loss tip: Pair physical activity with a calorie deficit. You won't be able to lose weight with exercise alone; you need to reconsider your menu.