List of effective weight loss exercises for women beginners

To get rid of excess weight, it is not necessary to drive yourself with intense exercises in gyms and torture yourself with diets. Of course, if we are talking about strong weight loss and health problems, then you will need the help of a professional nutritionist and trainer. But if you just want to lose 5-6 pounds and remove a flat stomach, you can easily do this at home.

Why don't we lose weight?

It is worth starting with the unique features of the body. Someone loses weight instantly at the slightest stress, for someone stress is an easy way to gain 5-10 pounds regardless of the amount of food. One can overeat with cakes and get a 0. 5 kg scale increase, while one is "carried away" by a look at the cake. It's about metabolism. And if nature has not given you the opportunity to get rid of fat stores in a few trips to the gym, then you should not despair. Regular physical activity, proper nutrition and rejection of bad habits are the key to health and a beautiful figure. Yes, you may never achieve the ideals of a beach body, but you can feel healthy and confident without it. In addition, some simply cannot afford regular visits to gyms and sports complexes: there is no time, money and sometimes even desire. In this case, training can be done independently, at home. In this article, we have gathered effective weight loss exercises that you can do yourself.

Important point:sometimes the weight doesn't go away due to health problems. In this case, excess weight is a symptom: problems can be in the thyroid gland, in the cardiovascular system and in the hormonal background in women. Therefore, if the weight has suddenly started to grow and does not disappear even with diets, this is an occasion to urgently consult a doctor and carry out a series of tests.

Reminder to lose weight

A pound of fat and a pound of muscle occupy a different volume in our body. But unfortunately, when trying to lose weight with the help of diets alone, it's the muscles that get "exploded" in the first place. This is due to the fact that the body, undergoing stress (and any diet is stress), begins to defend itself intensely. The old brain reaction is triggered, for which a sharp drop in daily calories consumed is evidence that the body needs to be transferred to a state of emergency. Fat reserves are deposited, a person loses energy: the body enters an energy saving mode that allows it to survive without food. So any diet won't give the expected effect if you switch to it abruptly or don't support it with physical activity. What should you keep in mind if you want to lose weight?

• The calorie content of meals should be reduced gradually. You can't abruptly stop eating fatty, fried meat, sweets and stop frying foods in butter if you've been doing it for the past few years. All harmful things must be gradually removed from the diet. If you used to consume 2, 000 calories a day, to lose weight they need to be reduced to 1, 500. But you need to do this within three to four weeks, not faster!
• Control insulin levels. This hormone transports glucose throughout the body, increasing muscle glycogen stores. It is this substance that is needed for effective training. Insulin spikes after each meal, stopping fat cell processing for 1-2 hours. That is, regular snacks on sandwiches, cookies and candy add weight precisely because insulin production increases. Carbohydrates should be consumed only at strictly defined times and not exceeding the daily dose according to the harmonious calculation of the BJU.
• Practice exercises regularly. Beginner exercises are good because they are quite easy and simple to perform. So you don't have to drop them: if you trained for two weeks and then dropped out for several days, there will be no result. To be effective, a serious systematic approach is needed. The habit is developed in forty days, so for at least a month you will have to perform all the exercises honestly and regularly.

Interesting fact:Walking helps you lose weight. Yes, it is absolutely optional to run morning and night. First, incorrect running is bad for your knee joints. Second, walking to lose weight is morally easier and more enjoyable than running. The only condition: daily walks must be at least 3 kilometers. Ideally - 6-10, but few agree with such feats.

The best exercises to work out at home

How to deal with excess weight at home if there are no simulators? Fortunately, there are a whole range of exercises to start losing weight that are great for fighting fat deposits anywhere on your body.

1. squat. This is one of the most effective exercises, the results of which can be seen after 5-6 regular workouts. At first it seems difficult, but it is actually the burpee that gives an even load on all muscle groups, allowing you to burn fat quickly. The exercise is performed as follows:

   • Stand tall, feet shoulder-width apart. Start squatting;
   • stay below, place your hands on the floor at the sides of the body;
   • sharply throw your legs back, lower your chest to the floor, as in a push-up;
   • lift your chest, jump your feet forward, return to the lower squat position;
   • get up and jump, clapping your hands over your head.

   It is recommended to perform 10 times 2-3 approaches. If this amount feels heavy to you, two sets and 5 times with a gradual increase in load will be enough to start. This will not only help you to quickly get rid of fat, but it will also develop your respiratory system.



2. Push ups.An essential exercise in any training program. It helps to work the back muscles, eliminate armpit fat, inflate and lift the chest muscles. The exercise is performed as follows:

   • emphasize lying down. Hands at shoulder height, feet hip-width apart;
   • lower your chest to the floor, the "plank" position must be maintained;
   • exhale and come up to the starting position.

   Repeat up to 10 times, depending on your own training and abilities. Plus, you can get up off the couch or off the floor with your feet on the couch: this reverse pushup works your chest muscles even better, which is especially important for women with large breasts.

3. Jumping Jack.This exercise can be called the next step after burpees and push-ups. It is used for cardio loading and allows you to burn extra calories efficiently. We carry out the exercise as follows:

   • spread your legs shoulder-width apart;
   • start jumping, swinging your arms;
   • Alternate up and down arm movements with each jump.

   The number of approaches depends on your preparation. Perform the exercise up to 20-30 times in one approach.



4. leg rotation. Exactly one minute to complete - and an excellent result after a few sessions. This exercise helps to work the abdominal muscles, get rid of the "sides" and gives an additional load on the inner thighs. Do the exercise as follows:

   • stand up straight, feet shoulder-width apart, hands clasped behind the back of the head;
   • lift the leg, bend it at a right angle and start twisting to the side for 15-20 seconds;
   • the same - but with the second step;
   • then repeat the exercise, rotating in the other direction.

   You can increase the runtime if you are tough enough.

5. Rope.A well-known exercise for which you need a projectile. You can jump on a rope for 0. 5 to 2 minutes, gradually increasing the speed and intensity of the jumps. Exercise helps to quickly get rid of body fat in all parts of the body.

6. bars. Not everyone has a horizontal bar at home, but there sure is one in their backyard. Not only does this exercise help pump up your arms, it also affects literally every muscle in your body. Therefore, pulling up will help you to lose weight quickly, even for those who do not help with other exercises. The execution technique can be completely different.

7. Raising your knees.It can be performed either standing or on the beam. In the first case, stand and alternately pull your knees towards your chest: this will allow you to work the muscles of your hips and back. In the second case, you will hold the bar and simultaneously pull both legs towards your chest: in this way the load will be greater, not only on the legs and back, but also on the abdominal muscles.

As you can see, there is nothing supernaturally complicated about weight loss training at home, absolutely anyone with any level of sports training can do them.

additional exercises

For those who are not satisfied with regular exercise, we suggest considering several additional training options for beginners. These are modern and useful exercises that allow you to strengthen your muscles and stretch your ligaments.

1. Yoga. The practice is not for everyone: it is contraindicated for people with diseases of the musculoskeletal system and back injuries. The rest can turn on a video from the Internet and enjoy the simplest asanas for beginners. You don't need to go to the gym for this. The advantage of yoga is that behind its ease (in the initial stage) is the possibility of quickly burning a large number of calories.

2. Pilates. You can do it, like yoga, without an instructor. Just grab a mat, watch some basic exercises, and strengthen your own muscles at home.

3. Dancing. Yes, you can also dance at home. And most modern trends are great for helping to get rid of excess fat. And lovers of more traditional options can try belly dancing: belly dancing really strengthens the muscles.

Diet

As we've already said, you can't eat fast food and try to lose weight. Training must be accompanied by a diet. However, that doesn't mean it should be as strict as possible, with the exception of everything that is tasty and loved in the diet. Diet here refers to proper nutrition. And it doesn't require many restrictions. Its main postulates are:

• no bad habits. Alcohol is very high in calories, and cigarettes take a huge toll not just on the lungs;
• refusal of foods rich in carcinogenic substances, dyes, food additives, salt and sugar. Fast food and factory candy must disappear from the diet;
• drinking regime. A person must consume at least 2 liters of pure water (juices, teas and other drinks do not count);
• Include more protein and fiber in your diet. These are healthy foods that allow you to quickly saturate the body and, at the same time, do not provide an excessive amount of calories;
• use special dietary supplements. For example, to lose weight, there are entire lines of products that reduce the desire to eat sweets and help eliminate excess water from the body.

And finally, it is worth noting that an excessive amount of training cannot be less harmful than its complete absence. In everything you need to know the measure and keep a balance. And then you will feel healthy!