Sports is not only to improve character and help to tone the muscles of the body, but also elevate your mood, improve your hormonal balance. Physical activity also helps to relieve stress, get rid of negative emotions and aggression. Therefore, sport is not just a whim or hobby but necessary lesson for those who want to stay longer just slim and fit, but also healthy, movable joints, supple ligaments, and muscles.
However, not everyone has the opportunity to practice in the gym or a personal trainer. But it is not a reason to abandon the sport in General. This can be done at home in a comfortable environment and cozy atmosphere. You also have the opportunity to select a convenient class time.
Some believe that effective education is possible only in the gym, but it is not so. The most important thing is to set a goal and go for it no matter what. Fitness weight loss can be considerably more effective than the gym, if you use the right techniques and exercises.
Done at home, no need to be a lot of different devices and equipment. You may need dumbbells, a jump rope, horizontal bar. However, if desired, that it is possible to do without them.
Lose weight and give your muscles relief, you must perform a set of exercises for each group. It is important to complicate or change (at least every few weeks), then your body is not accustomed to the same load, otherwise it is simply no longer react to it. Also the exercises should be done at least 3 sets. Here are a few examples of the most effective and useful:
- Low squat. Run than sitting in a small chair. Hips go back, knees forward is not granted. Do 3 sets of 15 times.
- Push-ups. These exercises are quite a lot of options, however, the first phase of the contract only two: the broad and narrow formulation of the hands. To perform each of them should be 3 sets of 5 – 10 times. These are exercises that need to do the maximum, depending on the training.
- The boat is lying on his stomach on the floor. The rise of both hands and feet. Should feel tension in the back. Performed 3 sets of 10 times.
- Also important exercises for the abs: twisting, leg lifts, etc. Each must do 3 sets of at least 15 times.
After exercise you need to stretch. To do this, simply lie down on your back. Then pull it out at the same time as possible, hands up and feet down. It is important not to make big breaks between sets, the optimum is, of course, 30 – 40 seconds. Caught my breath after performing the exercise completely. Also during training at home need to drink water, just a little, just a couple SIPS every 10 min.
An important prerequisite for weight loss are cardio exercises: running, jumping rope, climbing stairs, etc. can be performed at home, in the entrance or in a nearby Park. Such exercises not only quickly reduce weight, but also beneficial to the cardiovascular, respiratory and immune system. Ideally this part of the lesson should take at least 40 min.
A few words about nutrition
One of the most important factors, which directly affect the process of weight loss is, of course, food. If the weight not only does not diminish, it grows. So you need to carefully watch what and when you eat. By the way, fitness slimming will not bring the desired result, even if you don't spend use for several hours a day.
For some, the concept of proper nutrition is due to the hunger strike and the rejection of favorite foods. This is not entirely true. The first, most important rule of weight loss is not hungry. The body of the case, the lack of food will experience a situation so critical and stress and begins to store fat for the future to ensure their survival. It sounds paradoxical, but in order to lose weight, you need to systematically take meals (at least 5 times a day), but in small portions. This helps to speed up metabolism and weight loss without hunger stress.
The weight loss you want to exclude from the diet completely:
- carbonated beverages
- smoked food
This is something that is not beneficial to the body, and cause only harm.
Foods should be steamed or in the oven with a small amount of spices and a little salt. Fruits and vegetables are preferably not heat treated, and eat them raw. So they retain all the necessary body vitamins and nutrients.
It is very important to keep drinking regime. Without it, the process of weight loss under any circumstances is not complete. You need to drink at least 1.5 – 2 liters of purified water daily. This should be done gradually, over a glass an hour if you are not used to this amount of liquid. The water should be cold. The optimal temperature of the room.
A few tips
Fitness weight loss has many advantages, but it is not without flaws. You can work when you want and not depend on hours of work of the hall or the coach. You don't need to go anywhere in bad weather. If desired, training is always the opportunity to move to fresh air. You can choose music that you like. No need to be ashamed, that someone is watching you when you perform any physical activity. After the lesson, we can immediately go to the shower and not home in a stuffy traffic.
However, there are some negative aspects. You have no obligations, such as pass and the other, therefore, having no motivation or plain laziness the class may be postponed to later, and eventually even disappear from your schedule. At home nobody control the correct execution of each exercise, if you have no experience in this.
A few tips to help you not only lose weight, but also practiced at home constantly. In particular, it is recommended that at the beginning of training to find like-minded people among friends or family members. So it's not only fun, but also allows you to control each other and motivate.
If your goal is losing weight, you should not weigh every day. This should be done about once a week. The result is desirable to record, to observe the trend of weight changes. You will also need to bring a special notebook of everything you eat. It is necessary to follow all the high-calorie and unhealthy foods that are "accidentally" fall into your diet. Because at home so tempted to eat something forbidden! On the other hand, even if you strictly watch what you eat, some experts recommend once a week to afford a little retreat from my diet. This will release tension and increase motivation for weight loss. This withdrawal must be reasonable. The most important thing to remember all the important measures!