Effective exercises for rapid weight loss

There is no magic pill and nothing better than diet and exercise to lose weight has yet been invented. Moreover, 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 weight. 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 to grow muscle and burn fat.
4. To avoid injuries during exercise, buy sports clothes and sports shoes.
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 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

The most important thing when losing weight is nutrition. Whatever exercise you choose, you can't do it without understanding your diet. We will not load you with information about calories and diets, but we will provide you with the basic rules that will help you get rid of excess weight. A fitness trainer says that 80-90% of weight loss success is nutrition. Your goal is to spend more than you consume. Exercise can help speed up the fat burning process and increase the number of calories burned, but the basis of everything is nutrition.

The trainer advises:

1. Never make yourself feel hungry. The more hungry a person is, the more he will eat. When you're barely hungry, it's time to eat because you'll eat more in half an hour or an hour.
2. Keep your previous diet, but take a spoonful of the usual portion every day. It's a very small amount, but if you look at it over the course of a week, it's already minus seven spoons per meal. The stomach gets used to it quickly, its size starts to decrease and you are satisfied with less food.
3. Do not overeat. There is no need to wait for the feeling of "God, I'm full". The feeling of satiety occurs 15-20 minutes after eating. Only after this period can one objectively assess whether a person is full or not. It is better to leave the table feeling full rather than ravenous when you are short of breath.

When losing weight, proper nutrition should consist mainly of proteins and fats. Eat more meat, cottage cheese, eggs, fish. Do not forget about vegetables and cereals, whole grain bread. Healthy fats can be found in red fish, nuts and avocados. This type of nutrition will not make 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 it. But if you really want to remember the taste of cake and chips, then you can eat the "forbidden" food slowly. 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 nutritional system that suits him. In a diet, you eliminate certain foods and thereby reduce the calorie content of your diet.

Advice.Try creating a menu for the week with your favorite recipes. 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 lot of time. Focus 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.

Don't forget to keep drinking, especially during active sports. You should always have a bottle of water on hand. 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 the subscription fee and follow the schedule if you signed up for a group workout at a sports club. But it is equipped with all the necessary equipment and sports equipment for effective weight loss.

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

Exercises for weight loss at home and in the gym are not much different. They should be effective, high-intensity and varied. You can pump the abdominal muscles with equal success at home and in the gym. 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. If your exercise program includes these, you may need small 2- and 5-kg dumbbells and fitness bands. In fact, you can work out without any equipment at all and do fat-burning cardio and strength training with your own body weight without special equipment. The gym has everything you need.

In any case, you need clothes for sports:

• sports shoes with good cushioning and ventilation;
• leggings or sweatpants with good stretch;
• several shirts made of synthetic fabric (cotton dries for a long time from sweat);
• sports ball for women.

This is a basic set that you can't do without in the gym or at home. You'll also need a water bottle and, if possible, a fitness bracelet or watch with a heart rate function.

Advice.Bring a small towel with you to the gym. You will need to place it on the exercise equipment while you exercise.

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

Various 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 after losing weight, anaerobic (strength) exercise is also necessary to keep the skin from sagging.

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

Strength training

Strength training is aimed at hypertrophy, that is, muscle growth. In fact, strength training accelerates metabolism, but gradually. As a rule, those who lose weight prefer other exercises, and for a reason.

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", microtraumas occur in the muscles, and the body expends energy to repair them.
3. Muscle requires more energy to "store" than fat.
4. Interval training has elements of strength training, but in order to do it successfully, 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 get in shape with the help of squats, lunges and weight training with dumbbells and barbells. For effective weight loss, you should alternate strength training with cardio 2-3 times a week.

Cardio exercises

Cardio exercises are a great option for weight loss. They lead to rapid fat burning and pump the heart muscle and respiratory system at the same time. You can do cardio at home and at the gym. It's not always a high-intensity workout, but it will take some effort to burn fat. Beginners should join the exercise gradually.

Best Cardio Exercises:

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

Cardio exercises are beneficial for both men and women. To lose weight, you need to do exercises 3-4 times a week for 40-50 minutes. You can finish your strength training by walking briskly on the treadmill or using the elliptical machine.

Aerobic exercise

Aerobic exercise helps you lose weight and improves the function of your heart and blood vessels. When performing them, the body consumes a large amount of oxygen. These exercises make a person stronger. 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 running, high-intensity cycling, 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 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 exercise can be done every day. If you replace them with other types of exercise, twice a week is enough.

Anaerobic exercise

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 and short distance running aimed at developing and strengthening muscles in the gym. They do not use fat as energy.

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

Interval training

To lose weight fast, you need intense but not tiring exercises that you can do regularly. HIIT (or HIIT in English) - interval training - suits your goals. They are suitable for beginners and experienced athletes. You just need to adjust the pace depending on the degree of preparation.

A good example of HIIT is Tabata. Exercises should be done quickly (but efficiently) for 20-60 seconds. After that, 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;
• to squat;
• plie squat;
• push-ups;
• bringing your knees to your stomach in a plank.

As a rule, one circle consists of 5-6 exercises. Most of the time, this is exercising with your own body weight. 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, you will wipe your sweat in half an hour and breathe a sigh of relief that you managed to burn 300-500 extra calories.

Warming up before training for weight loss: necessary or not?

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

It is necessary to warm up before exercise, even before stretching. Do the simplest warm-up exercises:

1. Turn your head slowly clockwise and counterclockwise 3-4 times.
2. Make circular movements with your arms back and forth 5-10 times at medium speed.
3. Extend your arms away from your chest 5-10 times.
4. Rotate your pelvis 5 times in both directions.
5. With straight legs, do 5-10 bends towards your toes.
6. Do 5-10 loops in both directions.
7. Rotate your hips.
8. Extend your hands and ankles.

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

Exercises to lose belly fat are not different for men and women: the technique is the same for everyone. The main thing is to exercise properly and regularly, and then if you have a calorie deficit and enough core activity, you will get the relief you want. When this happens - in a week, a month or six months, depends on your constitution and nutrition.

Ab crunch: straight, reverse, side

The technique of whipping in the lying press:

1. Lie on your back on the mat with your knees bent.
2. Tuck your chin into your chest and join your palms behind your head.
3. As you inhale, raise your body slightly by lifting your shoulder blades off the mat.
4. Tighten your abdominal muscles.
5. As you inhale, slowly lower yourself down to the mat without straightening all the way.

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

Reverse flaps on the flooris an exercise in which you need to raise your legs while squeezing the lower abdominal muscles:

1. Lie on your back on the floor.
2. Bend your knees so your shins are parallel to the floor and bring your heels together.
3. As you inhale, lift your hips and lift your hips off the floor, placing your weight on your shoulder blades and pulling your knees toward your chest.
4. While exhaling, return to the starting position without straightening your legs completely. Always keep your abs tight.

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

Side flapsThe lateral abdominal muscles are strengthened over the abs. It's convenient to do side kicks on the hyperextension machine:

1. Adjust the height so that the top of the exercise pad is at the level of the pelvis.
2. Starting position - legs rest on the base of the simulator, body is straightened, arms are at chest level.
3. As you inhale, bend your body down and as you exhale, return to the starting position.

Lateral contractions should use the oblique abdominal muscles, not inertia.

The number of repetitions and approaches. Three sets of 20 reps of abs are enough for beginners, men and women. 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 contractions depends on the structure. You can alternate between forward, backward and side curls.

Exercises for losing weight on the sides: plank, bends, swings

It is not possible to eliminate 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 high-energy exercises that will give your body a nice twist and help you lose weight.

A set of exercises to lose weight on the sides at home should include exercises for the abdominal muscles. When combined, these exercise elements will help you quickly get rid of the fat deposits around your waistline.

Side plank: strengthen all muscles

It is one of the main exercises that allows you to shape your back 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. Get into a regular plank position, resting on your wrists and toes.
2. Turn and shift your weight to one side of your body.
3. Tighten your stomach and straighten your body, supporting yourself at the wrist and ankle.
4. Return to the starting position - a regular plank.

For advanced side plankers, you can add sit-ups to work the arm muscles and crunches to strengthen the abdominal muscles.

The number of repetitions and approaches. It is enough to maintain 30 seconds of static exercise by gradually increasing the time. The exercise is performed in one approach.

Periodicity. You can complete each 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 corset muscles that support the spine. Technique for performing side bends:

1. Stand straight with your feet shoulder-width apart. Tighten your shoulder blades and keep your stomach toned.
2. Slowly bend to the side and extend your arm across your body. You need to bend down as low as you can. Then return to the starting position.
3. Repeat the movement in the other direction.
4. At first, you can train without anything, and then you can gradually increase the weight and add 2 kg dumbbells.

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

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

Persistent hip abduction

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

1. Stand straight, put your hands on your back.
2. Extend your leg to the side, trying to maintain a straight 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.

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

Periodicity. Alternate this exercise with others, doing hip abduction once a week.

When you sleep on your side, the leg is elevated

Lying hip abduction is the same as standing hip abduction, only it's done on a mat.

1. Lie on your side and straighten your legs.
2. As you inhale, lift your leg up.
3. While exhaling, 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 alternately with other exercises to lose weight on the sides.

Effective exercises for losing weight in the legs

Legs and hips 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 exercises for the hips, you will lose weight faster and you will be able to keep the results for a long time.

Squats - the main exercise for losing weight in the legs

When you squat, you tense all the muscles in your legs and hips. If you do this exercise correctly, you will get toned hips and buttocks along with weight loss. We will look at simple squats without weights: the exercise will help improve technique and add weight.

1. Spread your legs apart as if you are about to squat. Feet about hip width apart.
2. Straighten, tighten your stomach, straighten your legs.
3. Lower your pelvis while spreading your knees out to the sides.
4. Squeeze your breasts and stand up straight.

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

• Squatting with a barbell in the gym under the supervision of a trainer.
• Squat with dumbbells in hands.
• Squat down.
• Exercises with elastic bands on the hips.

Interesting fact: squats are useful for men and women, but for some reason this exercise is considered exclusively for women. It is not recommended to do it only for people with knee problems.

The number of repetitions and approaches. Three sets of 25 bodyweight reps.

Periodicity. You can squat with your own weight at least every other day, but it's better to do it at least every other day so that the muscles rest. Within 30 days, you will see tangible results of your hard work.

Exercises to lose weight in your arms

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

Exercises to lose weight in your arms can be done at home without dumbbells. Push-ups are available anywhere and anytime - you can even do them in the office, leaning against your desk.

Push-up - classic exercises

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

1. Get into a lying position with your arms wider than shoulder width apart.
2. Tighten your abs and hips to maintain body position as much as possible.
3. As you inhale, lower your body by spreading your elbows to the sides. Lower yourself to the ground, but don't touch.
4. While exhaling, return to the starting position.

The 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. To improve your technique, you need to do push-ups regularly. If you have three workouts during this time, do it at least once a week.

Knee thrusts

Those who still struggle with regular push-ups should try push-ups from their knees. This particular type of exercise is easier for girls. 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 hips to maintain a straight line from your knees to the back of your head.
3. Bend your elbows and let your chest touch the floor, then return to the starting position.

The number of repetitions and approaches. Three sets of 10-15 repetitions.

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

Reverse push-ups

The benefit of reverse bench press is to work the triceps. You can do push-ups from a bench at the gym or from a chair at home. Classic technique:

1. Lie on a bench or chair with your back. Place your palms on the support so that your arms are placed symmetrically to your spine.
2. While breathing, simultaneously bend your arms at the shoulders and elbows, lower the pelvis.
3. While exhaling, straighten your arms and return to the starting position.

The number of repetitions and approaches. For beginners, three sets of 15 repetitions will be enough.

Periodicity. You can include push-ups in every exercise.

What to consider when creating an exercise program for weight loss

• 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 much between sets. Your workouts should be intense but not exhausting. Half a minute rest between sets is enough.
• Drink water while resting. It is especially important to replenish your water balance when doing cardio exercises.
• If you want to lose weight in one area, you should not only do exercises on it. By pumping your abs and sides, you'll try to get your belly out, and you'll quickly overtrain, get tired, and give up altogether. A set of exercises should be harmoniously built, including strength, cardio and working out 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 overwork 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 menu.
• The main tip for losing weight: combine physical activity with a calorie deficit. You will not be able to lose weight only with sports, you need to reconsider the menu.