Effective exercises for quick weight loss

There is no magic pill and nothing better than diet and exercise to lose weight has yet been invented. Also, one without the other doesn't work. But even simple weight loss exercises will help you increase activity, burn calories and get a toned body.

So, you've decided to lose those extra pounds. What road will you have to go through?

1. Understand your diet so you don't eat more than your body needs.
2. Revise your daily routine, rest and sleep enough, because fat is burned during sleep.
3. Learn some theory about how the body works, how muscle grows and fat is burned.
4. Buy sportswear and sneakers to avoid injury during exercise.
5. Try different exercises and choose the type of activity you like.
6. Train 3-4 times a week, 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 nutrition. Now let's take a closer look.

Proper nutrition for weight loss

When losing weight, the most important thing is nutrition. Whatever workout 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. The fitness trainer says that 80-90% of weight loss success is nutrition. Your goal is to spend more than you consume. 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 coach advises:

1. Never make yourself feel hungry. The hungrier a person is, the more he will eat. When you're almost hungry, that's the time to eat, because after half an hour or an hour you'll eat a lot more.
2. Maintain your previous diet, but take one spoonful of your usual serving each day. This is a very small amount, but if you look at it over the course of a week, it is already minus seven spoons per meal. The stomach quickly gets used to it, it starts to decrease in size and you are satisfied with less food.
3. Don't overeat. There is no need to wait for the feeling "ugh, I'm full". The feeling of satiety comes 15-20 minutes after eating. Only after this time can a person objectively judge whether a person is full or not. It is better to leave the table full, but notand gluttony when it is difficult to breathe.

When losing weight, proper nutrition should be mainly with proteins and fats. Eat more meat, cottage 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 meal 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 decay. 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, then you can afford 10% high-calorie foods.

Should you diet or count calories? Everyone chooses a suitable food system for himself. On a diet, you eliminate certain foods and thus reduce the caloric content of your diet.

advice.Try to create a menu for the week with recipes you like. There is nothing magical about PP recipes, and they are often even higher in calories than regular ones, and almond flour desserts take a long time. Base on simple whole foods and protein foods. 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 life.

And do not forget to maintain a drinking regimen, especially during active sports. Always have a bottle of water handy. If drinking pure water is difficult, add lemon juice or mint leaves to it.

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

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

You must go to the gym, pay a subscription and stick to the schedule if you have 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.

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

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 your abs at home and at the gym with equal success. You can work with a trainer via video chat.

What you need to start training: equipment and clothing

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

In any case, you will need clothes for sports:

• sneakers with good cushioning 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 cannot do without in the gym or at home. You will also need a water container and possibly a fitness bracelet or watch with a heart rate function.

advice.Carry a small towel with you to the gym. You will need to place it on the exercise machine when you exercise.

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

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

Let's find out what basic types of weight loss workouts are found in the gym and in home workouts. You'll understand why different types of activity are needed to successfully get in shape. Finally, decide which is better - cardio or strength training?

Power exercises

Strength training is aimed at hypertrophy, that is, muscle growth. In fact, strength training increases your metabolism, but gradually. Losers usually choose 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 uses calories to recover.
2. When working "to failure", micro-traumas occur in the muscles and the body expends 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's a myth that strength training is only for men. Women can also successfully lose weight and get in shape using squats, lunges, and weight training with dumbbells and barbells. You should do strength training 2-3 times a week, alternating them with cardio for effective weight loss.

Cardio exercises

Cardio exercises are a great option for weight loss. They quickly lead to fat burning and at the same time pump up the heart muscle and the respiratory system. You can do cardio at home and at the gym. It's not always a high-intensity workout, but some fat-burning effort will be required. And beginners should join the training gradually.

Best Cardio Exercises:

• side step with arms raised;
• boxing;
• burpees;
• side kicks;
• lifting the knees from dropping;
• jumping rope.

Cardio exercises are beneficial for both men and women. You should do weight loss training 3-4 times a week for 40-50 minutes. You can complete 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 work of the heart and blood vessels. When performing them, the body consumes a large amount of oxygen. These workouts make a person more durable. Aerobics is considered the best way to burn calories.

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

Aerobic exercise includes running, dancing, group sports and skating. In short, any 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 exercise can be done every day. If you alternate them with other types of exercise, then twice a week is enough.

Anaerobic training

During anaerobic training, the body receives energy without oxygen. Muscles use glycogen (a product of glucose breakdown) stored in the blood. These are strength training in the gym, which are 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. How then can they be of use to you? The fact is that muscles use up energy for some time after anaerobic exercise - 12-36 hours. Also, 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. You just need to adjust the pace depending on the level of preparation.

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

• running in place;
• squats;
• plast squat;
• pushups;
• pulling knees to stomach in plank.

As a rule, one round consists of 5-6 exercises. Most often, this is a bodyweight workout. 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 be wiping your sweat and panting with happiness that you managed to burn 300-500 extra calories.

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

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

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

1. Slowly rotate your head 3-4 times clockwise and counterclockwise.
2. Make circular movements of the hands at an average pace 5-10 times back and forth.
3. Stretch your arms from your chest 5-10 times.
4. Rotate your pelvis 5 times in both directions.
5. Do 5-10 tilts to the toes with straight legs.
6. Do 5-10 bends in both directions.
7. Rotate your hips.
8. Stretch your arms and ankles.

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

Exercises to lose belly fat: sit-ups, leg raises, vacuum

It is impossible to lose weight in every single area, as fat leaves the body more or less evenly. But you can tighten your skin and strengthen your abdominal muscles with abdominal and side slimming exercises. These are basic strength training exercises that will help you burn a little more calories.

Abdominal fat loss exercises are no different for men and women: the technique is the same for everyone. The main thing is to exercise properly and regularly, and then, provided you are in a caloric deficit and have enough baseline activity, you will have the desired relief. When this will happen - in a week, a month or six months, depends on your constitution and nutrition.

Abdominal crunches: straight, reverse, side

Bench press technique:

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

There is no need to rise too high, lift your chin from your chest and pull yourself forward with your hands. The press must be constantly tense.

Reverse sit-ups on the flooris an exercise where you have 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, placing your weight on your shoulder blades and pulling your knees toward your chest.
4. As you inhale, return to the starting position without straightening your legs completely. Always keep your abs tight.

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

Lateral crunchesThe lateral abdominal muscles are strengthened on the abdomen. It is convenient to do lateral crunches on a 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 - the legs rest on the base of the simulator, the body is upright, the hands are at chest level.
3. As you exhale, tilt your body down, and as you inhale, return to the starting position.

Lateral crunches should be done using the obliques, not momentum.

Number of repetitions and approaches. For beginners, men and women, three sets of 20 repetitions of sit-ups are sufficient. 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 result of sit-ups depends on the structure. You can alternate crunches forward, backward and sideways.

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

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

The complex of exercises for losing weight on the sides at home should include exercises for the oblique abdominal muscles. When combined, these training elements will help you quickly eliminate fat deposits around the waist.

Side plank: strengthens all muscles

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

1. Assume a regular plank position, resting on your forearms and toes.
2. Turn around and shift your weight to one side of your body.
3. Brace your stomach and straighten your body by supporting yourself on your forearm and ankle.
4. Return to the starting position - a simple plank.

For those who are advanced in the side plank, you can add crunches 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, gradually increasing the time. The exercise is performed in one approach.

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

Side bends: 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 turns:

1. Stand straight with your feet shoulder-width apart. Squeeze your shoulder blades and keep your abs toned.
2. Slowly bend to the side, extending 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. First you can do the exercise without anything, and then add 2 kg dumbbells, gradually increasing the weight.

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

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

Standing hip abduction

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

1. Stand 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 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 approaches. Three sets of 15-20 repetitions on each leg.

Periodicity. Alternate this exercise with others, performing 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 done on a mat.

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

You can do leg abductions in a lying position with a rubber 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 with other weight loss exercises on the side.

Effective exercises for slimming the legs

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

Squats - a basic exercise for slimming the legs

When you squat, you work all the muscles in your legs and buttocks. If you do this exercise correctly, in addition to losing weight, you will get toned thighs 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 are about to squat. Feet are approximately hip-width apart.
2. Stand up, tighten your stomach, straighten your legs.
3. Lower your pelvis as you spread your knees out to the sides.
4. Tighten your buttocks and stand up.

There are many options 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 be done only on people with problem knees.

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.

Arm slimming exercises

The exercises are very effective for slimming the arms and shoulders. They don't burn fat right in that area, but they tighten the skin and strengthen the biceps and triceps. As a result, your hands look slimmer and more beautiful.

Arm slimming exercises can be done at home without dumbbells. Push-ups are available anywhere, anytime – you can even do them in the office while leaning against your desk.

Push-ups - classic training

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

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

Number of repetitions and approaches. 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 workouts in that time frame.

Push-ups on the knees

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

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

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

Reverse push-ups

The benefit of reverse bench press-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 hands are symmetrically placed on the spine.
2. As you inhale, bend your arms at the shoulders and elbows at the same time, lowering the pelvis down.
3. As you exhale, straighten your arms and return to the starting position.

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

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

What to look for when creating a weight loss exercise program

• Never forget to warm up. A gentle warm-up minimizes the chance 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 resting. It is especially important to replenish your water balance while doing cardio.
• If you want to lose weight in one area, you should not perform exercises only on that area. You'll try to get rid of your abs by pumping your stomach and sides and you'll quickly overtrain, tire yourself, and give up altogether. The complex of exercises should be built harmoniously, including strength, cardio and work on problem areas.
• Choose exercises that you enjoy doing. If you want to lose weight at home without a trainer, here are some tips: exercise for fun. Do not work too much, overloading the muscles and nervous system.
• We recommend that beginners contact a trainer. A professional will help you master the exercise technique, create a training program and menu.
• Top tip for weight loss: combine physical activity with a calorie deficit. You won't be able to lose weight with exercise alone, you need to review your menu.