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 weight loss exercises can help you increase activity, burn calories, and tone up.

So you have decided to lose excess weight. What 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 sports clothes and sports shoes to avoid injury 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.

Proper nutrition for weight loss

Nutrition is the most important thing when losing weight. No matter what kind of exercise you choose, you can't do it without thinking about your diet. We will not burden you with information about calories and diet, but we will give you basic rules that will help you lose excess weight. A fitness trainer says that 80-90% of success in losing weight is nutrition. Your goal is to spend more than you consume. Sports will help you speed up the process of fat burning, increase the number of burned calories, but the basis of everything is nutrition.

The trainer recommends:

1. Never make yourself feel hungry. The more hungry a person is, the more he eats. When you're barely hungry, that's the time to eat, because you'll eat a lot more in half an hour or an hour.
2. Follow your previous diet, but take one scoop of your usual portion each day. This is a very small amount, but if you look at it for a week, it is already minus seven spoons per meal. The stomach gets used to it quickly, it starts to decrease in size and you are satisfied with less food.
3. Do not eat too much. There's no need to wait for that "Phew, I'm full" feeling. The feeling of fullness appears 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 greedy, when it is difficult to breathe.

When losing weight, proper nutrition should be mostly proteins and fats. Eat more meat, cottage cheese, eggs, fish. Do not forget about vegetables and grains, whole grain bread. You can get healthy fats 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 break down. But if you really want to remember the taste of cake and chips, then you can slowly eat "forbidden" foods. It is believed that if you eat 90% correctly, then you can eat 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 thereby reduce the calorie content of your diet.

Advice.Try creating a menu for the week with recipes you enjoy. There is nothing magical about PP recipes, and they are often higher in calories than regular ones, and desserts made with almond flour take a long 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 life.

And don't forget to follow the drinking regime, especially during active sports. Always have a water bottle handy. If plain water is difficult to drink, add lemon juice or mint leaves to it.

What to choose: exercise 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 the subscription and follow the schedule if you sign 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, follow the plan and schedule. But to perform the exercises correctly, you need a strong will and some physical training.

The exercises themselves for weight loss at home and in the gym are not much different. They should be efficient, high intensity and varied. You can lift abs at home and at the gym with equal success. You can work with the trainer 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 2- and 5-pound dumbbells and fitness bands if your training program includes them. In fact, you can train 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:

• sneakers with good cushioning and ventilation;
• leggings or well-stretched sports pants;
• several t-shirts made of synthetic fabric (cotton takes a long time to dry from sweat);
• Sports tops for women.

This is a basic kit that you can't go to the gym or at home without. 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 equipment while performing 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 exercise is aerobic (cardio). But anaerobic (strength) training is also needed so that the skin does not sag after losing weight.

Let's find out what are the main types of exercises for weight loss that can be found in the gym and at home. You'll learn why different types of activity are needed to get in successful shape. Finally, decide what is better - cardio or strength training?

strength exercises

Strength training is aimed at hypertrophy, or muscle growth. In fact, strength training accelerates the metabolism, but gradually. As a rule, those who lose weight choose other types of exercise, 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", micro-traumas occur in the muscles and the body expends energy to repair them.
3. Muscle requires much more energy to "maintain" than fat.
4. In interval training, there are elements of strength training that must first be mastered in order to be successful.

It is a myth that strength training is only suitable for men. Women can also successfully lose weight and get in shape with squats, lunges, and weight training with dumbbells and barbells. For effective weight loss, you need to do strength training 2-3 times a week, alternating with cardio.

Cardio exercises

Cardio exercise is a great option for weight loss. They quickly cause 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 high-intensity exercise, but it will take some effort to burn fat. And beginners need to gradually join the training.

The best cardio exercises:

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

Cardio exercise is beneficial for both men and women. To lose weight, you need exercises 3-4 times a week for 40-50 minutes. You can finish your strength training with a brisk walk on the treadmill or using the elliptical machine.

Aerobic exercise

Aerobic exercise helps you lose weight and improves 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 durable. 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. This includes jogging, high-intensity exercise bikes, the elliptical, and brisk walking on a treadmill. The main thing is that the fat burning process starts in 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 jogging, dancing, group sports and skating. In short, any exercise that gets your heart racing. However, in order 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 replace them with other types of exercises, then twice a week is enough.

anaerobic exercise

During anaerobic exercise, the body receives energy without oxygen. Muscles use the glycogen (glucose breakdown product) accumulated in the blood. This is strength training in the gym, aimed at developing and strengthening muscles and running short distances. They do not use fat for energy.

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

interval training

To lose weight quickly, you need intense, but not exhausting exercises 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 according to the quality of the preparation.

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

• running on the ground;
• squats
• plie squats;
• lifts
• Pulling the knees to the stomach.

As a rule, one circuit consists of 5-6 exercises. Most often it is an exercise 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, in half an hour you will be sweating and crazy with happiness that you managed to burn 300-500 extra calories.

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

Here, the trainers agree: warming up before starting weight loss exercises is essential. A physical warm-up takes 5-10 minutes, but helps you prepare for exercise, prevent injuries, and warms up all the muscles and joints.

Before exercise, 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 with your hands at an average pace 5-10 times back and forth.
3. Open your arms from your chest 5-10 times.
4. Rotate the pelvis 5 times in both directions.
5. Do 5-10 bends towards your toes with straight legs.
6. Do 5-10 bends in both directions.
7. Rotate your hips.
8. Stretch your arms and legs.

After warm-up exercises, you can walk briskly on the treadmill for 10-15 minutes to warm up. And then go to the main complex.

Exercises to lose belly fat: crunches, leg raises, vacuum

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

Belly fat loss exercises are no different for men and women: the techniques are the same for everyone. The main thing is to exercise correctly and regularly, and then, with a caloric deficit and sufficient core 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

Bench press crunch technique:

1. Lie on your back on the mat with your knees bent.
2. Place your chin on your chest and place your hands on 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. While inhaling, slowly come down to the mat without straightening up completely.

No need to go too high, lift your chin from your chest and lift your arms forward. The press should be constantly tense.

Reverse crunches on the floorThere is an exercise during which you have to raise your legs while stretching the lower abdomen:

1. Lie on your back on the mat.
2. Bend your knees so that your shins are parallel to the floor and bring your heels together.
3. As you exhale, lift your hips and butt off the floor, placing your weight on your shoulder blades and pulling your knees toward your chest.
4. While inhaling, return to the starting position without straightening the legs completely. Always be tense.

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

Lateral seizuresThe lateral abdominal muscles are strengthened in the abdominal area. It is convenient to do lateral crunches on the hypertensive machine:

1. Adjust the height so that the top of the exercise pad is at the level of the pelvic bone.
2. Starting position - legs rest on the base of the simulator, body is straightened, hands are at chest level.
3. While exhaling, bend the body down and while inhaling, return to the starting position.

Lateral crunches should be done using the oblique muscles of the abdomen, not inertia.

Number of repetitions and approaches. Three sets of 20 abdominal repetitions are sufficient for both men and women beginners. 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 cramps depends on the structure. You can alternate between front, back and side crunches.

Exercises to lose weight on the sides: plank, bends, swings

It is not possible to get rid of sideburns with weight loss exercises alone. To burn stored fat, you need to maintain a calorie deficit and exercise more. Planks, leg swings and bent-overs are quite energy-intensive exercises and will help you lose excess weight and shape your body into 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 exercise elements will help you quickly remove fat deposits around the waist.

Side Plank: Strengthen all muscles

One of the main exercises that allows you to shape the waistline while working on the muscles of the abdomen, back, legs and arms. This 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 around and shift your weight to one side of your body.
3. Stretch your stomach and straighten your body, resting on your forearms and ankles.
4. Return to the starting position - a regular plank.

For advanced side plankers, you can add squats to work the arm muscles and crunches to lift the abs.

Number of repetitions and approaches. It is enough to perform static exercise for 30 seconds, gradually increase the time. The exercise is performed in one approach.

periodicity. You can finish each exercise with a side plank.

Side bends: remove the sides

Leaning will not help burn fat in the problem area, but will strengthen the corset muscles that support the spine. Side bending technique:

1. Stand straight and spread your legs shoulder width apart. Squeeze your shoulder blades and keep your abs toned.
2. Slowly bend to the side, stretch the arm along the body. You must bend as low as possible. Then return to the starting position.
3. Repeat the movement in the other direction.
4. You can start training with nothing, 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 bending can be done once a week.

Standing hip abduction

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

1. Stand straight, put your hands on your hips.
2. Extend your leg to the side, try to maintain an even body position.
3. Slowly return the leg to the starting position.

You can also do hip abductions 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.

Elevation of leg while lying on side

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

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

You can do leg abduction while lying down with an elastic band or weights.

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

periodicity. Can be done once a week, alternating with other exercises to lose weight on the sides.

Effective exercises to lose weight on legs

Legs and buttocks are problem areas 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 maintain the results for a long time.

Squats - the main exercise for losing weight on the legs

When you squat, you stress all the muscles in your legs and glutes. 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 weights: the exercise will help you develop technique and gain weight.

1. Stand with your legs apart as if you are going to squat. Feet about hip width apart.
2. Straighten up, stretch your stomach, straighten your legs.
3. Lower the pelvis, and spread the knees to the sides.
4. Tighten your buttocks and stand up straight.

There are many options for complicating the squat technique:

• Squats with a barbell in the gym under the supervision of a trainer.
• Squats with dumbbells in hand.
• jumping squats.
• Exercises on hips with elastic bands.

Interesting fact: squats are useful for men and women, but for some reason this exercise is considered purely female. It is not recommended to do this only for people with problematic knees.

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

periodicity. You can still squat every day, but it's best to do it at least every other day to give your muscles time to rest. Within 30 days you will see noticeable results from your hard work.

Exercises to lose weight on the arms

Exercises are very effective in reducing weight on arms and shoulders. They don't burn fat in that particular area, but they tighten the skin and strengthen the biceps and triceps. As a result, hands look thinner 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 while leaning on your desk.

Push-ups - classic exercises

Proper push-ups are a useful part of your regular weight loss workout routine. The exercise works the triceps, abdominal and chest muscles. The classic version of push-ups - with wide hands:

1. Lie down with your hands wider than shoulder width apart.
2. Tighten your abs and glutes to keep your body as even as possible.
3. While inhaling, lower your body down, and spread your elbows to the sides. Land on the floor, but don't touch it.
4. Return to the starting position while exhaling.

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. To improve your technique, you need to do push-ups regularly. Do this at least once a week if you have three workouts in that period.

Knee thrusts

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

1. Stand on your knees, place your hands on the floor at shoulder level. The exercise is performed in a wide position.
2. Tighten your abs, back 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. At the end of each exercise, you can do pull-ups from the knees.

reverse thrusts

A benefit of the reverse bench press is that it works the triceps. You can do reverse push-ups from a gym chair or from a chair at home. Classic technique:

1. Lie with your back on a chair or bench. Place your hands on the support so that your hands are symmetrically positioned with respect to your spine.
2. While inhaling, simultaneously bend your arms at the shoulders and elbows, lower the pelvis down.
3. While exhaling, 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 include reverse push-ups in every workout.

What to look for when creating a weight loss training program

• Never forget to warm up. A gentle warm-up reduces the chance of injury and helps prepare you for exercise.
• Do not rest long between sets. Your workout should be intense, but not exhausting. Half a minute rest between sets will be enough.
• Drink water while resting. It is especially important to replenish the water balance while performing cardio exercises.
• If you want to lose weight in one area, you should not only do exercises on it. By pumping your stomach and sides, you will try to get rid of the belly and you will quickly become overwhelmed, tired and give up altogether. A set of exercises should be built harmoniously, including strength, cardio and treatment 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 work too hard, overload 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 a menu.
• The main tip for weight loss: combine physical activity with a calorie deficit. You cannot lose weight by exercising alone; You need to look at your menu.