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. Furthermore, one does not 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 road will you have to take?

1. Understand your diet so you don't eat more than your body needs.
2. Review your daily routine, rest and get enough sleep, because fat is burned during sleep.
3. Learn a little theory about how the body works, how muscle grows and how fat is burned.
4. Buy sportswear and sneakers to avoid injuries during exercise.
5. Try different exercises and choose the type of activity you like.
6. Exercise 3-4 times a week while maintaining a calorie 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.

The right food for weight loss

When losing weight, food is the most important thing. Whatever 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. The fitness trainer says that 80-90% of success in losing weight 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 food.

The coach advises:

1. Never make yourself hungry. The hungrier a person is, the more he will eat. When you're barely hungry, that's the time to eat, because in half an hour or an hour you'll eat a lot more.
2. Maintain your previous diet, but take a spoonful of your usual portion 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 overdo it. There is no need to wait for the feeling of "I've had enough". The feeling of fullness comes 15-20 minutes after eating. Only after this time can it be objectively assessed whether a person is full or not. It is better to leave the table feeling full, but not gluttony, when it is difficult to breathe.

When you lose weight, the right food should be mainly protein and fat. Eat more meat, cottage cheese, eggs, fish. Do not forget about vegetables and cereals, wholemeal bread. Healthy fats can be obtained from red fish, nuts and avocados. This type of food will not leave you hungry and will help you get all the necessary nutrients.

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, then you can eat the "forbidden" food little by little. It is believed that if you eat 90% correctly, then you can afford 10% of high-calorie foods.

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

Advice.Try creating a menu for the week with recipes you like. There is nothing magical about PP recipes, and often they are even higher in calories than regular ones, and cakes made with almond flour take a lot of time. Take as a basis simple whole foods and protein foods. Don't like oats? 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 keep a water bottle handy. If it is 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 pros and cons.

You have to go to the gym, pay for a subscription and stick to the 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.

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

The exercises for losing weight at home and in the gym are not very different. They must be effective, high intensity and varied. You can lift 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 practice at home, a 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 exercise without any equipment at all and do fat-burning cardio and bodyweight strength training without special equipment. The gym has everything you need.

In any case, you will need sports clothes:

• sneakers with cushioning and good ventilation;
• well-stretched leggings or sweatpants;
• some 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 container of water 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 put it on the training device when you exercise.

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

Different types of exercises 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 to be aerobic (cardio). But anaerobic exercises (strength) are also needed so that the skin does not sag after losing weight.

Let's understand what basic types of exercise for weight loss are found in the gym and when you work out at home. You will understand why different types of activities are needed to be done successfully. And finally, decide what is better - cardio or strength exercises?

Strength exercises

Strength training is aimed at hypertrophy, that is, muscle growth. In fact, strength training speeds up your metabolism, but gradually. Typically, those who lose weight choose other types of training, and there is a reason for this.

What are the benefits of strength training for weight loss?

1. After strength training, the body burns calories to recover.
2. When you work "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 should do strength training 2-3 times a week, alternating with cardio for effective weight loss.

Cardio exercises

Cardio exercises are an excellent option for weight loss. They quickly lead to fat burning, and at the same time pump the muscles of the heart 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 should join the training gradually.

Best Cardio Exercises:

• side step with raised arms;
• boxing;
• burpees;
• side kick;
• raising the knees from a lunge;
• jump 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 complete your strength training by briskly walking on a treadmill or using an elliptical machine.

Aerobic training

Aerobic exercises help you lose weight and improve the functioning of the heart and blood vessels. During their performance, the body consumes a large amount of oxygen. These exercises make a person more resilient. Aerobics is considered the best way to burn calories.

Aerobic exercises, or cardio exercises, as they are popularly called, are the best exercise for losing weight. This includes jogging, an exercise bike at an intense pace, an elliptical and brisk walking on a treadmill. What is important 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, 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 alternate them with other types of exercise, then twice a week is enough.

Anaerobic training

During anaerobic exercise, the body receives energy without oxygen. Muscles use glycogen (the breakdown product of glucose) 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. So how can they be useful to you? The fact is that muscles spend energy for some time after anaerobic training - 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 losing weight.

Interval training

To lose weight fast, you need intense but not exhausting exercise 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 have 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 your rest interval, the less intense the workout. A HIIT workout might look something like this:

• jogging in place;
• squats;
• plie squats;
• pushing;
• pulling the knees to the stomach in a plank.

As a rule, a circle consists of 5-6 exercises. Most often this 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 aims to work certain muscle groups.

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

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

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

Before exercise, 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 arms at an average 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. Do 5-10 anime towards the toes with straight legs.
6. Do 5-10 turns in both directions.
7. Rotate your hips.
8. Extend your hands and wrists.

After your 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 for losing belly fat: crunches, leg lifts, vacuums

It is impossible to lose weight in every area, because fat leaves the body more or less equally. But you can tighten the skin and strengthen the abdominal muscles with exercises to lose weight in the stomach and sides. These are basic strength exercises that will help you burn a few more calories.

Exercises for losing belly fat are not 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 caloric deficit and sufficient basic activity, you will have the desired relief. When this happens - in a week, a month or six months, it depends on your constitution and nutrition.

Ab crunch: straight, back, side

Technique of pressing the lying press:

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

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

Reverse jumps on the flooris an exercise in which you have to lift your legs while tightening your lower abdomen:

1. Lie on your back on the mattress.
2. Bend your knees so that your feet 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 stomach tight.

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

Side chewsThe lateral abdominal muscles are strengthened in the abs. It is suitable for doing side crashes 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 - legs rest on the base of the simulator, body straightened, arms at chest level.
3. As you exhale, tilt your body down and as you inhale, return to the starting position.

Lateral jumps should be done using the oblique muscles of the abdomen, and not by inertia.

The number of repetitions and approaches. For men and women beginners, three sets of 20 repetitions of crunches is 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 abdominal crunches depends on the structure. You can alternate between front, back and side crashes.

Exercises for weight loss on the sides: plank, bending, swing

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 very energetic exercises, and they will help you lose excess weight, giving your body beautiful curves.

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

Side plank: strengthen all muscles

One of the basic 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 and shift your weight to one side of your body.
3. Tighten your abs and straighten your body, leaning on your forearm and ankle.
4. Return to the starting position - a regular plank.

For those who have advanced to the side plank, you can add squats to work your arm muscles and crunches to lift your abs.

The 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 exercise with a side plank.

Side bends: remove the sides

Bending will not help burn fat in the problem area, but it will strengthen the muscles of the corset 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 stomach toned.
2. Slowly bend to the side, extending the arm along the body. You should bend down 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 without anything at first, and then add 2 kg dumbbells, gradually increasing the weight.

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

Periodicity. Lateral side bends can be done once a week.

Abduction of the hip in the leg

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 mindfully and not to move your legs as quickly as possible.

1. Stand straight, put your hands on your waist.
2. Extend the leg 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.

The 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 raise while lying on your side

Lying hip abduction is the same as standing hip abduction, only performed on the 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 while lying down with an elastic band or weights.

The 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 exercises for weight loss on the sides.

Effective exercises to lose weight in 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 you will be able to maintain the results for a long time.

Squats - a basic exercise to lose weight in the legs

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

1. Stand with your legs apart as if you are about to sit down. Feet are about hip width apart.
2. Straighten up, tighten your stomach, straighten your legs.
3. Lower your pelvis while extending your knees to the sides.
4. Squeeze your butt 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.
• 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 feminine. It is not recommended to do it only for people with knee problems.

The 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 this at least every other day, so that the muscles have time to rest. Within 30 days you will see visible results from your hard work.

Exercises to lose weight in the arms

Exercises are very effective in losing 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 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 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 the triceps, abs and chest muscles. The classic version of push-ups - with wide arms:

1. Take a lying position with your arms wider than shoulder width apart.
2. Tighten your abdominal and back muscles to maintain a level body position.
3. As you inhale, lower your body down by spreading your elbows out to the sides. Sit on the floor, but do not touch it.
4. As you exhale, return to the starting position.

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

Periodicity. You need to regularly push up to improve your technique. Do this at least once a week if you have three workouts in that time period.

Knee push

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

1. Sit 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 to keep 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.

The 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 exercise.

Opposite thrusts

The benefit of reverse bench presses 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 on a bench or chair. Place the palms on the supports so that the arms are symmetrically positioned with 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.

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

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

What to look for when creating a weight loss training program

• Never forget to warm up. A gentle warm-up minimizes the chance of injury and helps prepare you 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 shouldn't just exercise in that area. You will try to get rid of the belly by lifting the stomach and sides and you will quickly train, get tired and give up altogether. The set of exercises should be built harmoniously, including strength, cardio and training of problem areas.
• Choose the exercises you like to do. 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 technique of performing exercises, create a training program and menu.
• Top tips to lose weight: combine physical activity with a calorie deficit. You won't be able to lose weight through exercise alone; you need to review your menu.