Effective exercises for quick weight loss

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

So you've decided to lose extra pounds. Which way will you have to go?

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 some theory about how the body works, how muscles grow, and how fat burns.
4. Buy sports clothes and sneakers to avoid injuries during training.
5. Try different exercises and choose the type of activity that you like.
6. Train 3-4 times a week while maintaining a caloric deficit.
7. Enjoy your new lifestyle and your body.

By following this plan, you can lose weight and stay in shape through exercise and diet. Let's take a closer look.

Proper nutrition for weight loss

When losing weight, the most important thing is nutrition. Whatever training 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 extra pounds. A fitness trainer says that 80-90% of success in losing weight is nutrition. Your goal is to spend more than you spend. Sports can help you speed up the process of burning fat, increase the number of calories burned, but the basis of everything is nutrition.

The trainer advises:

1. Never feel hungry. The hungrier the person, the more they will eat. When you're barely hungry, it's time to eat, because you'll eat a lot more in half an hour or an hour.
2. Keep the previous diet, but take a spoonful of the usual portion every day. This is a very small amount, but if you look at it over the course of a week, it is already minus seven spoons per meal. The stomach gets used to it quickly, it starts to shrink, and you are satisfied with less food.
3. Don't overeat. There is no need to wait for the feeling of "whew, I'm full". The feeling of fullness comes 15-20 minutes after eating. Only after this time can one objectively assess whether a person is full or not. It is better to leave the table feeling full, but not gluttonous, when it is difficult to breathe.

When losing weight, a proper diet should be mostly protein and fat. Eat more meat, fresh cheese, eggs, fish. Do not forget about vegetables and cereals, whole grain bread. Healthy fats can be obtained from red fish, nuts and avocados. This type of diet will not leave you hungry and will help you get all the nutrients you need.

The diet should be balanced and varied, so there is no desire for spoilage. 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% high-calorie food.

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

Advice.Try making a menu for the week with recipes you enjoy. There is nothing magical about PP recipes, and they are often even higher in calories than ordinary ones, and almond flour desserts take a lot of time. Take simple whole foods and protein 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 is with you for the rest of your life.

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

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 advantages and disadvantages.

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

Training at home has become very popular recently. No need to go anywhere, stick to the plan and schedule. But to perform the exercises correctly, you need a strong will and a little physical training.

The exercises for losing weight at home and in the gym are not very different. They must be efficient, high-intensity and varied. You can pump up abs at home and in the gym with equal success. You can work with a coach via video call.

What you need to start training: equipment and clothes

If you exercise at home, a mat will come in handy. You may need small 2kg and 5kg dumbbells, and fitness bands if your training program includes them. In fact, you can exercise without any equipment and do fat-burning cardio and bodyweight strength training without any special equipment. The gym has everything you need.

In any case, you will need sports clothes:

• tennis shoes with good cushions and ventilation;
• leggings or well-stretched sweatpants;
• several t-shirts made of synthetic fabric (cotton takes a long time to dry from sweat);
• sports top for women.

This is a basic set that you can't 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.Take a small towel with you to the gym. You will need to place it on the exercise machine when you do the exercises.

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

Different 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 training is aerobic (cardio). But anaerobic (vigorous) exercise is also needed so that the skin does not relax after losing weight.

Let's figure out what the basic types of weight loss training are in the gym and when you train at home. You will understand why different types of activity are necessary to successfully get in shape. And finally, decide which is better - cardio exercises or strength exercises?

Strength exercises

Strength training is aimed at hypertrophy, i. e. muscle growth. In fact, strength training increases your metabolism, but gradually. Usually, those who lose weight opt for other types of training, and there is a reason for that.

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", microtrauma occurs in the muscles, and the body spends energy to restore them.
3. Muscle requires much more energy to "maintain" than fat.
4. In interval training, there are elements of strength exercises, for the successful implementation of which you must first master the basic correct execution.

It is a myth that strength training is only suitable for men. Women can also successfully lose weight and build their 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 training for effective weight loss.

Cardio exercises

Cardio exercises are an excellent option for weight loss. They quickly burn fat, and at the same time pump the heart muscle and the 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 must be gradually included in the training.

Best Cardio Exercises:

• side step with raised arms;
• boxing;
• burpees;
• side kicks;
• raising the knees from a lunge;
• jumping rope.

Cardio exercises are beneficial for both men and women. You should do weight loss exercises 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 exercises help you lose weight and improve the work of your heart and blood vessels. During their performance, 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 popularly called, is the best exercise for weight loss. These include jogging, an exercise bike 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. Exercise should last 40-60 minutes, but it is better to start with 10-15 minutes, adding 2-3 minutes every day.

Aerobic exercises include running, dancing, group sports and skating. In short, any exercise 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 alternate them with other types of exercises, then twice a week is enough.

Anaerobic training

During anaerobic training, the body gets energy without oxygen. Muscles consume glycogen (the breakdown product of glucose) accumulated in the blood. These are strength training in the gym, aimed at developing and strengthening muscles, and running short distances. They do not use fat as energy.

Anaerobic exercise burns fewer calories than aerobic exercise. So how can they be useful to you? The fact is that muscles spend some time after anaerobic exercise - 12-36 hours. In addition, due to muscle growth, you will burn fewer calories at rest. But still, trainers agree that aerobic exercise is more effective for weight loss.

Interval training

To lose weight fast, you need intense but not exhausting 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. It is only necessary 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 that, rest for 10-40 seconds. The longer the rest interval, the less intense the training. A HIIT workout might look something like this:

• running in place;
• squats;
• plie squats;
• push-ups;
• drawing knees to belly in plank.

As a rule, one round consists of 5-6 exercises. Most often it is 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 the work of certain muscle groups.

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

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

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

Before training, even before stretching, it is necessary to warm up. Do the simplest warm-up exercises:

1. Slowly turn your head 3-4 times clockwise and counterclockwise.
2. Make circular movements with your hands at an average pace 5-10 times back and forth.
3. Extend your arms from your chest 5-10 times.
4. Rotate the pelvis 5 times in both directions.
5. Do 5-10 straight-legged toe-downs.
6. Do 5-10 bends in both directions.
7. Rotate your hips.
8. Extend your arms and ankles.

After the warm-up exercises, 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: sit-ups, 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 abdominal and hip slimming exercises. 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 most important thing is to train properly and regularly, and then, provided you have a caloric deficit and enough basic activity, you will have the desired relief. When it happens - in a week, a month or six months, depends on your constitution and diet.

Ab crunch: straight, reverse, side

Bench press twitch technique:

1. Lie on your back on a 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, slowly lift your body, lifting your shoulder blades off the mat.
4. Tighten your abdominal muscles.
5. While inhaling, slowly lower yourself to the mat without straightening all the way.

No need to get too high, lift your chin off your chest and pull yourself forward with your hands. The press should be constantly under tension.

Reverse kicks on the flooris an exercise where you need to lift your legs while tightening your lower abs:

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, putting 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.

Straight and reverse sit-ups can be done on the bench, holding the bench with your hands behind your head.

Side crunchesThe lateral abdominal muscles are strengthened on the abs. It is convenient to do lateral crunches on the hyperextension machine:

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

Lateral sit-ups should be done with the oblique abdominal muscles, not by inertia.

Number of repetitions and accesses. For beginners and women, three sets of sit-ups of 20 repetitions are enough. You can do the exercise at the beginning or at the end of 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 running forward, backward and sideways.

Exercises for weight loss on the side: plank, folds, swings

It is impossible to remove the hips 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 will help you lose extra pounds, 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. In combination, these elements of training will help you quickly remove fat deposits around the waist.

Side Plank: Strengthen all muscles

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

1. Take the correct plank position, lean 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, leaning on your forearm and ankle.
4. Return to the starting position - a regular plank.

For those who are more advanced in the lateral plan, you can add crunches to work the muscles of the arms and crunches to pump up the abs.

Number of repetitions and accesses. It is enough to keep the static exercise for 30 seconds, gradually increasing the time. The exercise is performed in one approach.

Periodicity. You can finish every workout with a side plank.

Side bends: remove the sides

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

1. Stand straight with your feet shoulder-width apart. Squeeze your shoulder blades and keep your stomach in tone.
2. Slowly lean to the side, stretch your arm along your body. You must duck 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 first with nothing, then add 2 kg dumbbells, gradually increasing the weight.

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

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

Standing hip abduction

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

1. Stand up straight, put your hands on your waist.
2. Stretch your leg out to the side, trying to maintain an even body position.
3. Slowly return the 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 accesses. Three sets of 15-20 repetitions on each leg.

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

Leg raises while lying on your side

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

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

Leg abductions can be done lying down with an elastic band or weights.

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

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

Effective exercises for weight loss 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 hip exercises, you will lose weight faster and you will be able to keep the results for a long time.

Squats - the basic exercise for losing weight on the legs

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

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

There are many options for making the squat technique more difficult:

• Squats with a bar 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 only for people with problematic knees.

Number of repetitions and accesses. 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 of your hard work.

Exercises for weight loss on the arms

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

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

Push-ups - classic training

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

1. Lie down with your hands shoulder-width apart.
2. Tighten your abs and buttocks to keep your body as flat as possible.
3. As you inhale, lower your body down while spreading your elbows out to the sides. Get down on the floor, but don't touch it.
4. As you exhale, return to the starting position.

Number of repetitions and accesses. You probably 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 training sessions in that period.

Knee push ups

Those who still find it difficult to do regular push-ups should try doing knee push-ups. 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 performed with a wide stance.
2. Tighten your abs, back muscles, and buttocks to maintain a straight line from your knees to the back of your head.
3. Bend your elbows and touch the floor with your chest, then return to the starting position.

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

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

Reverse push-ups

The advantage of reverse bench press is that it works on the triceps. You can do reverse push-ups from a bench in 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 symmetrically positioned in relation to your spine.
2. While inhaling, simultaneously bend your arms at the shoulders and elbows, lowering the pelvis down.
3. As you exhale, straighten your arms and return to the starting position.

Number of repetitions and accesses. For beginners, three sets of 15 repetitions will be enough.

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

What should be paid attention to when creating a training program for weight loss

• Never forget to warm up. A gentle warm-up reduces the chance of injury and helps prepare you for exercise.
• 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 resting. It is especially important to replenish your water balance while doing cardio exercises.
• If you want to lose weight in one area, you should not perform exercises only in that area. You'll try to get rid of your belly by pumping up your abs and hips, and you'll quickly overtrain, get tired, and give up altogether. A set of exercises should be built harmoniously, including strength, cardio and exercise 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. Do not overwork, overloading the muscles and nervous system.
• We recommend beginners to contact a trainer. A professional will help you master the technique of performing exercises, create a training program and a menu.
• The best advice for losing weight: combine physical activity with a caloric deficit. You won't be able to lose weight just by exercising; you need to rethink your menu.