In this article we have collected the best exercises for weight loss and nice nutrition tips. To girls and boys to lose weight quickly, training programs are required to burn fat.
These trainings are conducted, as a rule, at a very intense pace and involve immediately the maximum number of muscles. For this reason, weight loss training, most often, takes not very long time: from 5 to 45 minutes. And they can be performed almost every day with small breaks in one or two days.
Why do you need extra workouts to lose weight? Is it not enough ordinary running or proper nutrition? All this is also not bad, and even better, if it will be in your daily routine. But the fact is that even the longest runs in the morning do not involve all muscle groups, and this is a mandatory rule in order to lose weight quickly, evenly in all parts of the body, and without sagging skin folds and stretch marks. Even with a slight weight loss, these factors are important for the beauty of the body.
Workout №1. Exercises for losing weight.
This program of fat burning exercises is designed for busy people, because the duration does not take more than 5-10 minutes. Depends on what pace you can stick to. Therefore, to refuse and not find time for home training will not work anymore.
The fitness trainers set the pace of this complex – 4 minutes. So, the complex is designed for two months. With cyclicity: three days running the program – one day of rest; then again three days the complex is performed – again one day breather.
This will be repeated for two months. For this training course it is desirable to have a stopwatch so that you can fix your result, and every new day to improve it. In total, the program includes three exercises:
- Exercise one is squats. These are the usual deep squats, with parallel stops, set to the width of the shoulders. Performed in the fastest possible rhythm, with the ejection of hands forward at the lowest point. The number of squats is 15 times.
- Exercise two – push-ups. Without a pause, take “emphasis – lying” “from the knees.” Hands put in a wide grip. Make 15 deep push-ups from the floor, touching his chest, with a straight torso at an intense pace.
- The third exercise is a press. Without a break, turn over on the back. Bend your knees in your knees, placing your shoulders slightly apart. With your hands, take hold of the head and perform lifting the body by 90 degrees, i.e. full lift. Fall down necessarily with a rounded back, to avoid injury to the spine. Perform 15 repetitions in high-speed mode.
After you have made the first circle of “hell”, without a pause and a breather, you have to go two more. In total, you have to perform three laps, for 15 reps of each exercise.
Due to such an intensive pace, the metabolism is accelerated, intestinal motility improves, blood circulation, and with it oxygen exchange is accelerated, saturating cells of tissues with active oxygen. This leads to a harmonious work of all organs, so the process of losing weight is much more dynamic, compared with slow and passive loads, but zumba dance workout is good to lose weight.
And due to the rapid warming up of the body, a huge amount of calories is lost, and the weight disappears due to the fat layer.
It is important in all exercises to maintain the same rhythm of movements and a uniform rate of breathing.
Workout №2. Workout for losing weight for the most stubborn.
For more rapid and effective weight loss, during the day you can perform two or more blocks of exercises. For example, the morning training complex for weight loss was given above. Closer to the evening, you can perform another, which is somewhat similar to the previous one, however, will involve other muscle groups.
In this block, three more exercises are included, which are also performed in a circle without stopping.
- Exercise one. The falls. We make a wide step backwards with the right foot, the left leg bends in the knee at a right angle, which does not fall forward. The right leg knees toward the floor, but does not touch it. Hands can help cuddle to the ground, fingers touching its surface. Attach the right foot to the left, straightening the body. Change your legs alternately. Complete 15 attacks backwards.
- The second exercise. Complicated plank. Instead of push-ups in the former complex, the bar is fulfilled. We accept the position of the body “resting – lying” on the toes. The body frame is absolutely straight, the pelvis and stomach are tightened. Complication is the alternate raising of hands elbows up. One bending is one count. Do fifteen counts.
- Exercise three. Press. Without stopping, we turn over on our backs. We join hands behind the head, we lift only the shoulders. The loin remains pressed to the ground. The legs are torn off the floor, bend in the knees. And we make a “bicycle” with outstretched socks. At the same time, the right elbow reaches the left knee, quickly changing position, the left elbow tends to touch the right knee. We carry out movements as energetically as possible, alternately changing left and right legs 15 times.
All three exercises after the first round, repeated two more cycles of 15 repetitions. At an accelerated pace and without stops and respites. By locating each time on the stopwatch, you will monitor the improvement of your result, and this will spur you on to further progress. And when your body starts to change, and the weight goes down, in about two weeks, the weight loss training course can be updated or improved. All these exercises are the most famous and have long been included in complex programs for figure correction, so that it’s up to you.
Principles of nutrition for weight loss
Before we take up the menu, we need to understand some of the principles of healthy eating. Consider the main ones:
Eat often and gradually
It is best to divide the entire daily diet into 5 meals and eat at the same time, the last time you should take food 2-3 hours before bedtime. Such a system does not allow the body to starve too fast – which means that you will not overeat. Fractional diet for weight loss is irreplaceable.
Give up fast food
This includes not only hamburgers, but also any semi-finished products, sausages, sausages, French fries, canned goods, shaurma and so on. Ready-made food is extremely high-calorie, contains a huge amount of preservatives, artificial colors and flavors, giving it an appetizing smell and taste, as well as fatty or sharp sauces. In addition, in fast food establishments, hundreds of portions are made on the same burned oil containing carcinogens. If you still doubt, think about this – one standard set of hamburger, a glass of cola and a bag fries – is 1200-1400 calories, that is, almost daily rate, but at the same time in such a dinner no vitamins, beneficial fiber and almost no proteins. But in excess – saturated fats and simple carbohydrates. The conclusion is obvious.
Thoroughly chew food
Experiments have proved that if chewing food about 40 times, you can lose weight a little, without changing food habits. And in combination with a healthy diet, such a simple reception gives truly astonishing results. Carefully chewed food is easier to digest, in addition, in this case, we eat much slower and the brain receives a signal on saturation in time, which eliminates the risk of overeating.
Water is the catalyst for all life processes. Two liters of clean drinking water a day will help accelerate metabolism, remove toxins in time and avoid fluid retention – that is, edema. Remember that the concept of “water” does not include tea, coffee, juices and other drinks: for example, black tea and coffee, on the contrary, dehydrate the body, and fruit juices and drinks contain sugar. This does not mean that you should not drink juice, just for the body juice is more a meal than a liquid.
Follow the balance
For health, well-being and harmony, we need both proteins and fats, and carbohydrates. Approximate balance – 75 g of proteins: 60 g of fat: 250 g of carbohydrates: 30 g of fibers. Protein food is needed to build muscle tissue, fats – for the proper functioning of the brain and nervous system, as well as for the skin, and carbohydrates give us energy.
When you perform these exercises for 10 minutes a day each and use this nutrition tips, you will not only start burning fat at an accelerated pace, but also get a strong hardy body. Hands in the most unsightly places will become elastic on triceps, biceps and shoulders. The press is flat and “lean”, and legs, thighs and buttocks will acquire a sporty and slender shape.