List of effective weight loss exercises for women beginners

To get rid of excess weight, it is not at all necessary to drive yourself with hard training in gyms and torture yourself with diets. Of course, if we are talking about severe weight loss and health problems, you will need the help of a professional nutritionist and trainer. But if you just want to lose 5-6 kg and remove a boring belly, you can easily do it at home.

Why aren't we losing weight?

It is worth starting with the unique characteristics of the body. Someone immediately loses weight with the slightest stress, for someone stress is an easy way to gain 5-10 kg, regardless of the amount of food. Someone can overeat with cake and have an increase on the scale of 0. 5 kg, while someone is "seduced" by a glance at the cake. It's about metabolism. And if nature has not given you the opportunity to get rid of fat reserves in a few trips to the gym, 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 collected effective weight loss exercises that you can do yourself.

Important point:sometimes the weight does not come off due to health problems. In this case, excess weight is a symptom: problems can be with the thyroid gland, the cardiovascular system and the hormonal background in women. Therefore, if the weight suddenly began to increase and does not disappear even on diets, this is an opportunity to urgently consult a doctor and do a series of tests.

Weight loss reminder

A kilogram of fat and a kilogram of muscle occupy a different volume in our body. But, unfortunately, when we try to lose weight exclusively with the help of diet, it is the muscles that are "extracted" in the first place. This is due to the fact that the body, experiencing stress (and any diet is stress), begins to strongly defend itself. The response of the ancient brain is triggered, for which a sharp drop in daily calories consumed is evidence that the body must be transferred to emergency mode. Fat reserves are deposited, a person loses energy: the body goes into an energy-saving mode that allows you to survive without food. Therefore, any diet will not give the expected result if you switch to it abruptly or do not 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 cannot suddenly stop eating fatty, fried meats, sweets and stop frying food in butter if you have been doing this for the past few years. All harmful things must be gradually removed from the diet. If you normally consumed 2000 calories a day, to lose weight they need to be reduced to 1500. But you need to do this within three to four weeks, not faster!
• Check your insulin levels. This hormone transports glucose throughout the body, increasing muscle glycogen stores. This substance is essential for effective training. Insulin rises after each meal, interrupting the processing of fat cells for 1-2 hours. That is, regular snacking on sandwiches, cookies and sweets increases weight precisely because insulin production increases. Carbohydrates should be consumed only at strictly defined times and not exceed the daily dose according to the harmonious calculation of BJU.
• Exercise regularly. Exercises for beginners are good because they are quite easy and simple to perform. Therefore, you do not need to give them up: if you trained for two weeks and then give up for several days, there will be no result. To be effective, a serious systematic approach is required. The habit develops in forty days, so at least a month you should sincerely and regularly perform all the exercises.

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

The best exercises for training at home

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

1. burpee. 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 in fact it is the burpee that gives an even load to all muscle groups, allowing you to quickly burn fat. The exercise is performed as follows:

   • stand upright, feet shoulder-width apart. Start squatting.
   • stay down, put your hands on the floor at the sides of the body.
   • snap your legs back, lower your chest to the floor, as in a push-up.
   • Lift the chest, jump the legs forward, return to the lower squat position.
   • pick yourself up and jump up, clapping your hands above your head.

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



2. Push ups.An exercise that is essential in any training program. It helps to train the back muscles, get rid of armpit fat, pump and lift the chest muscles. The exercise is performed as follows:

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

   Repeat from 10 times, depending on your own training and capabilities. In addition, you can push up from the sofa or you can do it from the floor with your feet on the sofa: such a reverse push-up exercises the 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 efficiently burn extra calories. We perform the exercise as follows:

   • spread your feet shoulder width apart.
   • start jumping, waving your arms.
   • Alternate hand movements up and down 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. Just one minute to complete - and an excellent result after a few sessions. This exercise helps to train the abdominal muscles, get rid of the "sides" and gives additional load to the inner thighs. Do the exercise as follows:

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

   You can increase the run time if you are persistent enough.

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

6. Pull ups. Not everyone has a horizontal bar at home, but there is definitely one in the yard. Such an exercise not only helps to raise your arms, but affects literally all the muscles of the body. Therefore, pull-ups will help you lose weight quickly, even for those who do not help other exercises. The execution technique can be completely different.

7. Lifting the knees.It can be performed both standing and on the beam. In the first case, stand straight and alternately pull your knees to your chest: this will allow you to exercise the muscles of the hips and back. In the second case, you will hold on to the crossbar and at the same time pull both legs to your chest: so 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 training for weight loss at home, absolutely anyone with any level of sports training can perform it.

Additional workouts

For those who are not satisfied with regular exercises, we suggest that you consider several additional training options for beginners. These are modern and useful exercises that allow you to strengthen muscles and stretch 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) lies the possibility of quickly burning a large number of calories.

2. Pilates. You can do it, like yoga, without an instructor at all. All you have to do is get a mat, follow some basic exercises and strengthen your muscles at home.

3. Dance. Yes, you can dance at home too. And most modern trends help to get rid of excess fat. And fans of more traditional options can try belly dancing: belly dancing really strengthens the muscles.

Diet

As we've said, you can't eat fast food and try to lose weight. Training should be accompanied by diet. However, this does not mean at all that it should be as strict as possible, excluding everything tasty and beloved from the diet. Diet here refers to proper nutrition. And it doesn't require many restrictions. Its main positions are:

• no bad habits. Alcohol is very high in calories and cigarettes put a huge burden not only on the lungs.
• refusal of foods with a high content of carcinogenic substances, dyes, food additives, salt and sugar. Fast food and factory sweets must disappear from the diet.
• alcohol consumption status. A person should consume at least 2 liters of pure water (juices, tea and other drinks are not counted).
• 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 give it an excessive amount of calories.
• use special nutritional supplements. For example, for weight loss, there are whole lines of products that reduce cravings for sweets and help remove excess water from the body.

And finally, it is worth noting that an excessive amount of training can be no less harmful than their complete absence. In everything you have to know the measure and maintain a balance. And then you will feel healthy!