Effective exercises for quick weight loss

 
Let's figure out how to train to lose weight and what effective exercises are for correcting problem areas. We, alongside fitness trainers, will assist you in comprehending the best options for you.

There is no magic pill, and nothing better than diet and exercise has yet been invented for weight loss. Furthermore, one cannot function without the other. But even simple weight loss exercises will help you increase activity, burn calories and get a toned body.

So, you've decided to lose excess weight. What path will you have to go through?

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 fats are burned during sleep.

3.  Learn a little theory about how the body works, how muscles grow and fat burns.

4.  Buy sportswear and sneakers to avoid injury during training.

5.  Try different exercises and choose the type of activity you like.

6.  Train 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 fit through exercise and nutrition. Now let's take a closer look.

Advice. It is best to train 3-4 times a week. Alternate load types. For example, do a set of strength exercises on Monday, do a high-intensity workout on Wednesday, go to the pool or do cardio on Friday. The body needs rest to recover and burn fat, and more frequent heavy training will lead to nervous exhaustion.

Proper nutrition for weight loss

When losing weight, nutrition is the most important thing. Whatever workout you choose, you can’t do without understanding your diet. We will not load you with information about calories and diets, but will give you basic rules that will help you lose excess weight. 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 fat burning, increase the number of calories burned, but the basis of everything is nutrition.

The trainer advises:

1.  Never make yourself feel hungry. The hungrier a person is, the more he will eat. When you are barely hungry, this is the time to eat, because in half an hour or an hour you will eat much more.

2.  Keep your previous diet, but take a spoonful from your usual portion every day. This is 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 quickly gets used to it, begins to decrease in size, and you are satisfied with less food.

3.  Don't overeat. There is no need to wait for the feeling of “phew, I’m full.” The feeling of fullness comes 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 gluttonous, when it’s hard to breathe.

When losing weight, proper nutrition should be predominantly protein and fat. Eat more meat, cottage cheese, eggs, fish. Don't forget about vegetables and cereals, whole grain bread. Healthy fats can be obtained from red fish, nuts, and avocados. This type of nutrition 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 break down. But if you really want to remember the taste of the 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% high-calorie foods.

Should you go on a diet or count calories? Everyone chooses a suitable nutrition system for themselves. On a diet, you eliminate certain foods and thereby reduce the caloric content of your diet.

Advice. Try creating a menu for the week with recipes that you enjoy. There is nothing magical about PP recipes, and they are often even higher in calories than regular ones, and desserts made with almond flour take a lot of time. Take simple whole foods and protein foods as a basis. 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.

Nutritionists have proven that diet is not as important as the total energy value of the diet. You can eat after 6 pm, two or six times a day, but if you overeat, you will gain weight.

In terms of age and gender, nutrition for weight loss does not differ. The concept of "consume less, expend more" is effective for all individuals. To make weight loss healthy for everyone:

• children need more complex carbohydrates;
• women need to consume enough fat;
• It is advisable for men to exclude fatty foods.

And do not forget to maintain a drinking regime, especially during active sports. Keep a bottle of water readily available at all times. If drinking plain water is difficult, 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. Every choice has its own set of pros and cons.

You need 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. There is no need to go anywhere, stick to a plan and schedule. But it takes a strong will and some physical training to do the exercises correctly.

The exercises themselves for losing weight at home and in the gym are not much different. They must be effective, high intensity and varied. You can pump up 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 dumbbells of 2 and 5 kg, 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 strength training with your own weight, without special equipment. The gym has everything you need.

In any case, you will need clothes for sports:

• sneakers with good cushioning and ventilation;
• leggings or well-stretched sweatpants;
• several 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 either in the gym or at home. You will also need a water container 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 when doing exercises.

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

Various types of workouts 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 (strength) exercise is also needed so that the skin does not sag after losing weight.

Let's figure out what basic types of training for weight loss are found in the gym and when training at home. You will understand why different types of activity are needed to successfully get in shape. 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 losing weight opt ​​for other types of training, and there is a reason for this.

What are the benefits of strength training for losing weight?

1.  After strength training, the body spends calories to recover.

2.  When working “to failure,” microtraumas occur in the muscles, and the body expends energy to restore them.

3.  Muscles require 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 basic correct 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 need to do strength training 2-3 times a week, alternating with cardio for effective weight loss.