The sport does not only improve your figure and help to tone the muscles of the body, but also elevate the mood, improve the hormonal balance. Physical activity also helps to relieve stress, get rid of negative emotions and aggression. Therefore, sport is not just a whim or pastime, but a necessary reflection for those who want to stay longer, not only slim and fit, but also healthy, with joints mobile, flexible and ligaments and muscles.
However, not everyone has the opportunity to train in the gym or with a personal trainer. But this is no reason to abandon the sport in General. This can be done at home, in an environment that is comfortable and cozy. You will also have the opportunity to choose from a good class.
Some believe that effective training is possible only in the gym, but that is not the case. The main thing is to set a goal and go for it, no matter what. Home fitness for weight loss can be significantly more effective than in the gym, if you use the right techniques and exercises.
To be able to do it at home, you should not have a lot of different devices and equipment. You need dumbbells, jump rope, horizontal bar. However, if you want to, it is possible to do it without them.
To lose weight and give your muscles a good relief, you must perform a lot of exercises on each group. It is important to complicate or change (at least every few weeks), because your body is not used to the same charge, otherwise, simply, stop reacting. Also the exercises should be done a minimum of 3 sets. Here are some examples of the more effective and useful:
- Low squats. As you sit in a chair low. The pelvis back, knees forward will not be issued. Do 3 sets of 15 times.
- Pushups. These exercises have quite a lot of options, however, the first stage only fit two: broad and narrow formulation of the hands. To carry out each one of them has to be in 3 groups of 5 to 10 times. These are the exercises you need to do the maximum, depending on their training.
- The boat is lying on his stomach on the floor. Rise both hands and legs. You should feel tension in the back. Perform 3 series of 10 times.
- Also essential exercises for the abs: twisting, leg lifts, etc. Each need to do 3 groups, at least 15 times.
After the exercise you have to stretch. To do this, simply lie on your back. Then, remove it at the same time as possible, the hands and the feet down. It is important to not make big breaks between sets, the optimum is of course in 30 – 40 seconds. To catch my breath after performing the exercise completely. Also during the training in the home must drink water, only a little, only a couple of SIPS every 10 min.
An important condition for weight loss are cardio exercises: running, jumping rope, climbing stairs, etc. it can be performed at home, at the entrance or in a nearby Park. These exercises not only quickly reduce weight, but also beneficial to cardiovascular, respiratory and the immune system. Ideally, this part of the lesson should last at least 40 min.
A few words about nutrition
One of the main factors that directly affect the process of weight loss is, of course, food. If the evil mode of weight not only decreases increases. So you have to watch what and when you eat. Otherwise, home fitness slimming not bring the desired result, even if you happen to exercise several hours a day.
For some the concept of proper nutrition is due to the hunger strike and the rejection of favorite foods. This is not entirely true. First, the main rule of weight loss is not feel hungry. The body in the case of lack of food perceives the situation as critical and the stress and starts to store fat for the future, to ensure their survival. It sounds paradoxically, but in order to lose weight, you need to take systematically the meals (at least 5 times a day), but in small portions. This helps to accelerate metabolism and weight loss without hunger in the stress.
For weight loss you want to exclude from the diet completely:
- carbonated beverages
- smoked food
This is something that has no benefits for your body, and cause only harm.
The food should be steamed or baked, with a small amount of spices and low in salt. Fruits and vegetables are preferably not subjected to heat treatment, and eat them raw. So, they retain all the necessary for your body the vitamins and nutrients.
It is very important to keep drinking regime. Without it, the process of weight loss, in any case, is not complete. You should drink at least 1.5 – 2 litres of purified water per day. This should be done gradually, over a glass an hour if you are not used to this amount of liquid. The water should be cold. The optimum temperature – room.
Home fitness for weight loss has many advantages, but it is not without flaws. You can work when you want and not depend on the working hours of the council or of the trainer. No need to go anywhere with bad weather. If desired, the training is always the opportunity to move in the open air. You will be able to choose the music that you like. You should not be embarrassed that someone is looking at you in the performance of any exercise. After the lesson, we can immediately go to the shower and did not get home to a congestion of transport.
However, there are some negative aspects. You don't have obligations, such as coll and others, therefore, with a lack of motivation or plain laziness classes can be postponed for later, and, finally, even disappear of its programming. At home nobody control of the correct execution of each exercise, if you do not have the corresponding experience.
Some tips will help you not only lose weight, but are also practiced at home constantly. In particular, it is recommended that from the beginning of the training to find like-minded people among friends or family members. Therefore, it is not only fun, but will also allow you to control the other and to motivate.
If your goal is to lose weight, you should not weigh every day. This should be done once a week. The result is desirable to record, to observe the trend of changes in the weight. You'll also need to bring in a notebook everything you eat. It is necessary a monitoring of high calorie and unhealthy foods that are "accidentally" falling in the diet. Because at house so the temptation of eating something forbidden! On the other hand, even if you strictly watch what you eat, some experts recommend once a week to give you a little bit of withdrawal from my diet. This relieve the tension and increase the motivation for weight loss. This withdrawal should be reasonable. The most important thing to remember in all important measure!