What you need to do exercise to lose weight? Physical exercises

Today, slim and fit figure is not only a sign of health. This is - the opportunity to arrange his personal life, to build a career. As strange as it may sound to someone, but many employers believe that a person who is overweight may not be an effective worker, because either it is not too persistent and purposeful, to monitor their weight by limiting diet and increasing physical load, or sick, which will lead to a permanent hospital and downtime. In his personal life - the same thing. Few people want to become better acquainted with the man who frankly obese. So, what to do exercises to lose weight fairly quickly, but not to cause harm to health?

Is it possible to do without the simulators?

To effectively deal with, it is not necessary to enroll in a gym or buy a lot of expensive sports equipment. In some cases, quite unpretentious objects such as dumbbells, jump rope, ball. And sometimes you can do without them: enough knowledge about what to do exercise to lose weight!

Jillian Michaels: opinion about how you can lose weight without exercise equipment

About what to do exercise to lose weight, he says in his video course, such as Jillian Michaels. Her technique you can practice at home with a minimum of accessories. Session lasts about 30-40 minutes, it is divided into spaces dedicated to losing weight parts of the body. Accents like this: load on the press, cardio, strength training. In this case, Gillian builds its training so as to simultaneously work multiple muscle groups. For example, biceps and legs. This complex exercise is quite diverse and does not cause a sense of drudgery. Important! We need running shoes with good shock absorption.

What to do exercise to lose weight, if you can not follow the instructions of the video or a coach?

It does not always turn on the computer or DVD, but we must work on ourselves in any way. Therefore, it is necessary to remember the simplest exercises to keep in shape.

• Squats. It's very simple: you have to put your feet shoulder width apart and arms extended along the body. And then begins to squat, trying to keep the hips remain parallel to the floor. Using such a load can be enhanced and reduced in volume buttocks and rear thighs.
• Lunges forward. To do this, keep your feet shoulder width apart standing, then one leg is brought forward, the support - first on the heel, then the whole foot. The exercise is executed correctly, if at the bottom of the movement knee feet located in front, is on his toes and foot that behind, 1 centimeter does not reach the floor. Then you have to take the starting position and repeat the exercise with the other leg. To make the load more efficiently, you can work with weighting (dumbbells, barbells).
• board (can be considered a variation of this exercise is well-known bars). To complete the exercise, it is necessary to put the forearms of both hands on the floor, and then relying on them to lift the body up until the legs will not appear on the toes. In order to feel the effect, it is recommended to remain in that position for at least 1 minute and 30 seconds (can be mentally counting from 1 to 90).
• Twisting + "bicycle". Those who want to work both legs and abdominal muscles, it is necessary to adopt this exercise. In doing so it is necessary to lie on the floor (on the back), and then at the same time raise the left leg and pull it to the right elbow. Then the same is done right leg and left elbow.
• Bridge. I'll have to lie on the floor, arms extended along the body, legs bent at the knees, feet on the floor. Then lift your buttocks so that they were as high as possible off the floor. It is very important to keep your back flat.
• Jumping with cotton. It is necessary to stand with his legs apart, hands freely along the body. Next, begin jumping: legs in the jump must be connected together, and raise his hands above his head, carrying their cotton. Exercise, for all its apparent primitiveness, allows you to actively burning calories.
• plié. The essence of the exercises - squats, in which the knees are bred. That is, the starting position - legs resting on the whole foot, put your heels together. The main thing - crouching, widely spreads her legs, but in no case do not take your heels off the floor. Result - reducing the inner thigh.

very useful images are collected in a collage presented above: how to lose weight (exercise, suitable for home use).

How to use the trainer for weight loss?

For information on how to lose weight on the elliptical trainer (cross trainer, as it is called), can be read in the instructions to this wonderful device, or ask the coach. In fact, this product - a symbiosis of a stepper and treadmill.

Recommendations made by

Basic recommendations for lessons on the simulator are as follows:

• class is best done in 1-2 hours after a meal;
• to use devices that monitor heart rate (at the initial stage of maximum performance - 100-120 beats per minute);
• the number of hours - not less than 3 per week;
• to begin with warm-up exercises should be (the load level - 1-3, movement - forward time - 5 minutes); then may be followed by exercises in which the load - 5-6, the pedals must rotate at the maximum possible speed for you, hands should be bent at an angle of 90 degrees and to make them sufficiently rapid movement, time - 10 minutes; graduate training, too, need to properly, that is, so as to start one.

What to expect from the simulator?

The most active on the elliptical trainer working arms, thighs and buttocks, back. So, to lose weight will be these parts of the body. It must be remembered that in the first 2-3 weeks of classes you will notice even a slight increase in volumes. But this does not mean that you have gained weight and always will be, on the contrary, to the top of the 3-4th week of classes centimeters will begin to melt, and the clothes will be much freer.

The importance of food

Focusing only on physical exercise, many people forget about the diet. Here's how to eat to lose weight:

• is not necessary to eat sweets in the afternoon, the best time for them - the morning (before 11:00);
• has a need measured, not trying to squeeze a portion of food for a record 3 minutes, on the contrary, it is necessary to chew, to enjoy the taste of food; it must be remembered that feeling of fullness comes not at once - just 20-30 minutes after a meal, you will be able to fully experience the many ate;
• are not always worth something to eat as soon as there was a slight feeling of hunger, it is better to drink a glass of water;
• should be fed 5-6 times a day, gradually; from dinner can and refuse, but by breakfast - in any case;
• from white sugar should be abandoned and replaced it with fructose or brown (cane) sugar;
• alcohol - weight loss enemy, it should be avoided whenever possible; if we completely give up alcohol can not - choose natural red wine;
• basis of the diet should be grains (buckwheat, rice, etc.), Vegetables, fruit, pasta from durum wheat, vegetable oils, but not fast food and ketchup mixed with mayonnaise.

What else to say about losing weight?

Now that you know how to lose weight fast! The exercises presented in the article, under the force of even a beginner. The result will surprise both you and others. We need only remember that everything is good in moderation, so no need to pace yourself workouts because they can and hate. But do not rush to the other extreme: losing weight, again to return to the once beloved diet and abandonment of physical activity.