Effective exercises for fast weight loss

There is no magic pill, and nothing better than diet and exercise has been discovered for weight loss. What's more, one won't work without the other. But even simple weight loss exercises will help you increase your activity, burn calories, and get a toned body.

So, you have decided to lose excess weight. What path should you take?

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 a little theory about how the body works, how muscles grow, and fat burning.
4. Buy sportswear and sneakers to avoid injuries 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.

Proper nutrition for weight loss

When losing weight, nutrition is the most important thing. Whatever sport you choose, you cannot do it without understanding your diet. We will not give you information about calories and diets, but we will give you the basic rules that will help you lose excess weight. Fitness trainers say that 80-90% of success in losing weight is nutrition. Your goal is to spend more than you consume. Exercise can indeed help you speed up the fat burning process, increasing the number of calories burned, but the basis of everything is nutrition.

Coach suggests:

1. Never make yourself hungry. The hungrier a person is, the more he eats. When you are barely hungry, it is time to eat, because in half an hour or an hour you will eat more.
2. Maintain your previous diet, but take a spoonful of your usual portion every day. The amount is very small, but if you look at it in a week, it's already minus seven tablespoons. The stomach quickly gets used to it, it starts to decrease in size, and you feel satisfied with less food.
3. Don't overeat. 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 judge whether one is full or not. It is better to leave the table feeling full, but not gluttonous, when it is difficult to breathe.

When losing weight, proper nutrition should be dominated by 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 avocado. This type of nutrition will not make you hungry and will help you get all the necessary nutrients.

The diet must be balanced and varied so that there is no desire to crash. However, if you really want to remember the taste of cake and chips, then you can eat this "forbidden" food little by little. It is believed that if you eat 90% right, then you can afford 10% of high-calorie foods.

Should you diet or count calories? Each person chooses a suitable nutritional system for himself. When dieting, you eliminate certain foods and thereby reduce the calorie content of your diet.

Advice.Try making a menu for the week with recipes you like. There is nothing magical about PP recipes, and they are often higher in calories than regular recipes, 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? Breakfast with scrambled eggs and vegetables. You need a flexible approach to your diet, because a healthy lifestyle accompanies you for life.

And don't forget to maintain your drinking pattern, especially when actively exercising. Always have a bottle of water handy. If drinking water is difficult, add lemon juice or mint leaves to it.

What to choose: train at home or in the gym?

Everyone chooses where to train: at home or in the gym. Both options have pros and cons.

You have to go to the gym, pay a subscription, and follow a schedule if you sign up for group training at a sports club. But it is equipped with all the equipment and exercise equipment necessary for effective weight loss.

Home workouts have become very popular these days. No need to go anywhere, just stick to the plan and schedule. However, it takes a strong will and physical training to do the exercises properly.

Self-training for weight loss at home and in the gym is 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 weighing 2 and 5 kg, as well as fitness bands, if the training program includes them. In fact, you can work out without any equipment at all and do fat-burning cardio and strength training with your own weight, without any special equipment. The gym has everything you need.

In any case, you need clothes for sports:

• sneakers with good cushioning and ventilation;
• well-stretched leggings or sweatpants;
• some T-shirts made of synthetic materials (cotton takes a long time to dry due to sweat);
• sports tops for women.

This is a basic set that you can't do without 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 to the gym. You should put it on sports equipment when doing exercises.

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

Various types of exercises and workouts are effective for losing weight. This is explained by the individual characteristics of the body. The most effective type of exercise is aerobic (cardio). However, anaerobic (strength) exercise is also needed so that the skin does not sag after losing weight.

Let's find out what types of basic training for weight loss are found in the gym and when training at home. You'll understand why different types of activity are necessary to successfully get fit. 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 speeds up your metabolism, but gradually. Usually, those who lose weight choose other types of training, and there is a reason for this.

What are the benefits of strength training for weight loss?

1. After strength training, the body expends calories to recover.
2. When working "to failure", microtrauma occurs in the muscles, and the body expends energy to restore them.
3. Muscle requires more energy to "maintain" than fat.
4. There are elements of strength training in interval training, for the successful implementation of which you must first master the basics of correct execution.

There is a myth that strength training is only suitable for men. Women also succeed in losing weight and getting in shape 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.

Cardio exercise

Cardio exercise is a great option for losing weight. They quickly cause fat burning, and at the same time pump up the heart muscle and respiratory system. You can do cardio at home and at the gym. This isn't always a high-intensity workout, but it does take some effort to burn fat. And beginners need to take training gradually.

Best Cardio Workout:

• side steps with raised arms;
• boxing;
• burpees;
• side kick;
• lifting knees from lunge;
• jump rope.

Cardio exercise is beneficial for both men and women. You need to do exercises for weight loss 3-4 times a week for 40-50 minutes. You can complete your strength training by walking briskly on a treadmill or using an elliptical machine.

Aerobic training

Aerobic exercise helps you lose weight and improves heart and blood vessel function. When doing so, the body consumes large amounts of oxygen. This practice makes a person more resilient. Aerobics is considered the best way to burn calories.

Aerobic exercise, or cardio exercise, as it is popularly called, is the best exercise for losing weight. These include running, an exercise bike at high speed, the elliptical, and brisk walking on a treadmill. The important thing is that the fat burning process starts within 30 minutes. Workouts should last 40–60 minutes, but it is better to start with 10–15 minutes, adding 2–3 minutes every day.

Aerobic exercise includes running, dancing, group sports, and skating. In short, any load that makes your heart beat faster. However, to burn fat properly through aerobics, you must adhere to certain heart rate zones.

Aerobic exercise can be done every day. If you replace it with another type of exercise, then twice a week is enough.

Anaerobic training

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

Anaerobic exercise burns fewer calories than aerobic exercise. So how can this be useful for you? The fact is that muscles spend energy for some time after anaerobic exercise - 12–36 hours. Additionally, because of muscle growth, you will burn fewer calories at rest. But still, trainers agree that aerobic exercise is more effective for losing weight.

Interval training

To lose weight quickly, you need intense but not tiring exercise 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 need to adjust the speed depending on the level of preparation.

A good example of HIIT is Tabata. The exercise should be done quickly (but efficiently) for 20–60 seconds. After this, you rest for 10–40 seconds. The longer your rest intervals, the less intense the training should be. A HIIT workout might look like this:

• running in place;
• squat;
• plie squat;
• push ups;
• pull your knees to your stomach in a plank shape.

Usually, one circle consists of 5-6 exercises. Most often these are exercises with your own weight. Beginners can do three rounds, advanced - five rounds. Exercises can be repeated, but there are options when each interval is aimed at working out a specific muscle group.

Thanks to this scheme, in half an hour you will be wiping off the sweat and gasping for breath because you managed to burn an extra 300-500 calories.

Warm up before doing exercises for weight loss: necessary or not?

Here, trainers agree: warming up before weight loss workouts is a must. A physical warm-up takes 5-10 minutes, but helps you prepare for your workout, avoid injury, and warm up all your muscles and joints.

Before training, before even stretching, you need to warm up. Do the simplest warm-up exercises:

1. Slowly turn your head 3-4 times clockwise and counterclockwise.
2. Make circular movements with your arms at an average speed 5-10 times back and forth.
3. Extend your arms away from your chest 5-10 times.
4. Rotate your pelvis 5 times in both directions.
5. Do 5-10 tilt movements towards your toes with your legs straight.
6. Do 5-10 bends in both directions.
7. Rotate your hips.
8. Stretch your hands and ankles.

After the warm-up exercise, you can walk on the treadmill at a fast pace for 10–15 minutes to warm up. And then proceed to the main complex.

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

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

Exercises to lose belly fat are no different for men and women: the technique is the same for everyone. The main thing is to train correctly and regularly, and then, provided you have a calorie deficit and sufficient basic activity, you will get the desired relief. When this happens - in a week, a month or six months, depends on your constitution and nutrition.

Ab crunches: straight, reverse, side

Lying crunch press technique:

1. Lie on your back on a mat with your knees bent.
2. Press your chin to your chest and bring your palms together behind your head.
3. As you exhale, lift your body slightly, lifting your shoulder blades off the mat.
4. Tighten your abdominal muscles.
5. As you inhale, slowly lower your body onto the mat without straightening completely.

No need to rise too high, lift your chin from your chest and pull your body forward with your hands. The press must always be tense.

Reverse crunches on the flooris an exercise where you need to lift your legs while contracting your lower abdomen:

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

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

Side crunchesThe lateral abdominal muscles are strengthened on the stomach. It is easier to do lateral sit-ups on a hyperextension 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 straightened, arms at chest level.
3. As you exhale, tilt your body down, and as you inhale, return to the starting position.

Lateral sit-ups should be performed using the oblique abdominal muscles, and not by inertia.

Number of repetitions and approaches. For beginner men and women, three sets of abdominal crunches of 20 repetitions is sufficient. 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 results of abdominal crunches depend on its structure. You can alternate doing forward, backward, and side crunches.

Exercises for losing weight on the sides: planks, twists, swings

It is impossible to get rid of 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 twists are quite energy-intensive exercises, and will help you lose excess weight, giving your body beautiful curves.

The set of exercises for losing oblique weight at home should include exercises for the oblique abdominal muscles. Combined, these training elements will help you quickly lose fat deposits around the waist.

Side plank: strengthens all muscles

One of the basic exercises that allows you to shape your waist while working your abdominal muscles, back, legs and arms. It can be done without special equipment. Side planks have a simple technique:

1. Take a regular plank position, resting on your forearms and toes.
2. Turn around and shift your weight to one side of your body.
3. Tighten your stomach and straighten your body, supporting your body with your forearms and ankles.
4. Return to starting position - regular plank.

For those who are already adept at doing side planks, you can add sit-ups to train your arm muscles and crunches to pump up your abs.

Number of repetitions and approaches. It is enough to hold static exercises for 30 seconds, gradually increasing the time. This exercise is performed in one approach.

Periodicity. You can complete each exercise with a side plank.

Side bend: remove the side part

Bending will not help burn fat in problem areas, but it will strengthen the muscle corset that supports the spine. Technique for performing side bends:

1. Stand straight with your feet shoulder-width apart. Squeeze your shoulder blades and keep your abs tight.
2. Slowly lean your body to the side, extending your arms along your body. You should stoop as low as possible. Then return to the starting position.
3. Repeat the movement in the other direction.
4. You can do the exercise without anything at first, then add 2 kg dumbbells, gradually increasing the load.

Number of repetitions and approaches. Three sets of ten technical reps on each side is a great addition to your workout.

Periodicity. Side to side bends can be done once a week.

Hip abduction while standing

The hip abduction movement engages the lateral muscles, which will help you tone your body faster. The technique of this exercise is simple, the main thing is to do it carefully and not swing your legs as quickly as possible.

1. Stand straight, place your hands on your waist.
2. Spread your legs to the sides, trying to maintain a flat body position.
3. Slowly return your legs to the starting position.

You can also perform hip abductions with a machine or use resistance bands to add weight.

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

Periodicity. Replace this exercise with another exercise, performing hip abduction once a week.

Legs raised while lying on your side

Hip abduction while lying down is the same as hip abduction while standing, only done on a mat.

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

You can perform leg abductions while lying down with rubber bands or weights.

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

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

Effective exercises for losing weight in the legs

Legs and buttocks are a problem area for many women. Fat accumulates here quickly and easily, but takes a long time and is difficult to remove. However, if you do hip exercises, you will lose weight faster and be able to maintain the results for a long time.

Squats - basic exercise for losing weight on the legs

When you squat, you put pressure on all the muscles in your legs and buttocks. If you do these exercises correctly, in addition to losing weight, your hips and buttocks will also be toned. We will look at simple squats without weights: this exercise will help you develop your technique and increase the load.

1. Stand with your legs apart as if you were going to squat. Feet are approximately hip-width apart.
2. Straighten your body, tighten your stomach, straighten your legs.
3. Lower your pelvis while extending your knees to the sides.
4. Tighten your buttocks and stand up straight.

There are many options to complicate the squat technique:

• Squats with a barbell in the gym under the supervision of a trainer.
• Squat with dumbbells in hand.
• Jump squat.
• Exercise with an elastic band on the hips.

Interesting fact: squats are useful for both men and women, but for some reason this exercise is considered purely feminine. It is not recommended to do this only for people who have knee problems.

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

Periodicity. You can squat with your own body weight at least every day, but it is better to do it at least once every two days so that the muscles have time to rest. In 30 days you will see the real results of your hard work.

Exercises to lose weight in your arms

Exercise is very effective for losing weight in your arms and shoulders. They do not burn fat in this particular area, but tighten the skin and strengthen the biceps and triceps. As a result, your hands look slimmer and more beautiful.

Exercises for losing weight in the arms can be done at home without dumbbells. Push-ups are available anywhere and at any time - you can even do them at the office while leaning against your desk.

Push-ups are a classic exercise

Proper push-ups are a useful part of your weight loss exercise routine. This exercise trains the triceps, abdominal and chest muscles. Classic version of push-ups - with wide arms:

1. Take a lying position with your hands wider than shoulder-width apart.
2. Tighten your abdominal muscles and buttocks to keep your body as high as possible.
3. As you inhale, lower your body down while extending your elbows to the sides. Lower yourself to the floor, but don't touch it.
4. As you exhale, return to the starting position.

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

Knee push-ups

Those who still have difficulty doing push-ups regularly should try doing push-ups from their knees. It is easier for girls to do this particular type of sport. Technique:

1. Kneel, place your hands on the floor at shoulder level. The exercise is performed in a wide standing position.
2. Tighten your abdominal muscles, back and buttocks to keep them straight 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 reps.

Periodicity. You can do push-ups from your knees at the end of each workout.

Reverse push-ups

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

1. Stand with your back facing a bench or chair. Place your palms on the support so that your arms are symmetrical to your spine.
2. As you inhale, bend your arms at the shoulders and elbows at the same time, lowering the pelvis down.
3. As you exhale, straighten your arms and return to the starting position.

Number of repetitions and approaches. Three sets of 15 repetitions is sufficient for beginners.

Periodicity. You can include reverse push-ups in every workout.

What to pay attention to when creating a weight loss training program

• Never forget about warming up. A gentle warm-up minimizes the chance of injury and helps you prepare for exercise.
• Don't rest too long between sets. Your workout should be intense, but not exhausting. Half a minute of rest between sets is sufficient.
• Drink water during breaks. It is very important to replenish your water balance when doing cardio exercises.
• If you want to lose weight in one area, you should not exercise only in that area. You will try to lose your abs by pumping your stomach and sides, and you will quickly overtrain, get tired and give up altogether. The set of exercises should be built harmoniously, including strength, cardio and working out problem areas.
• Choose exercises that you like. If you want to lose weight at home without a trainer, here are some suggestions: exercise for fun. Don't work too hard, overloading 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.
• Top tip for losing weight: combine physical activity with a calorie deficit. You will not be able to lose weight only through exercise, you need to reconsider your menu.