It’s no secret to anyone that getting rid of excess body fat is possible only in two effective ways: playing sports and surgically. No diets, drugs and coding can help in solving this problem.
This article focuses on good weight loss exercises that anyone can perform at any time convenient for him. Attention will be paid primarily to the contingent of people who have serious problems with being overweight. Accordingly, all the exercises described below will be designed for weakly mobile beginners who find it difficult to fit into ready-made fitness programs.
Desire First
Before you get acquainted with the exercises and the methodology for their implementation, you should take a break and understand why this is necessary. What goals are pursued by a person who wants to quickly lose weight: to become more beautiful, improve health, prove something to loved ones, achieve sporting results in another sport.
No matter what exercises are best done for losing weight, the main thing here is motivation, without which there simply will not be a result. We need a clear goal (visualization of the final result) and a monthly action plan. Only then can we start training. Otherwise, there is no need to take up a deliberately disastrous business.
It is also worth thinking about focusing directly on the exercises themselves. As you know, any little thing: conversation, TV, the Internet or extraneous noise can distract a person from any activity. It is necessary to eliminate all possible interference. There are few options: music, motivating video or a tough trainer. The first option is preferable because of its simplicity.
Side step
Also worth mentioning is the physiology of the human body, which many novice athletes could forget. It is impossible to remove fat in any one place. Elimination occurs throughout the body in proportion and is always calculated as a percentage. For example, with a large accumulation of fat on the abdomen and hips and a small amount on the face and hands through intensive training, the excess will first disappear from the face and hands, because there is less deposits. And it doesn’t matter at all which parts of the body are exerted.
Control is best done by monthly weighing and measuring all the basic parts of the body: waist, hips, chest, neck, forearm, lower leg. Also, professional athletes recommend that beginners learn only the top 20 best weight loss exercises and not waste time on other complexes. Everything should be in moderation.
Execution technique
Athletes have a saying that the technique of any exercise is correct and traumatic. Naturally, after an injury, most beginners will leave the sport forever. Therefore, the technique of doing the exercise needs to be given a lot of time. For example, many beginners work out the best exercises for weight loss of legs and hips about one month. Indeed, in addition to the danger of injury, an incorrectly performed exercise will not bring any effect.
It is impossible to remember the correct execution algorithm the first time, so many trainers recommend taking notes of all training sessions and fully describing the methodology and technique. There is nothing wrong with that, besides, constantly monitoring your classes, the beginner is given the opportunity to independently identify the best sets of exercises for weight loss. Indeed, all people have different organisms, and, accordingly, the effectiveness of training will be uneven.
The main thing is to always make a base
Weight loss is the conversion of body fat into energy. Accordingly, the task of any beginner is to activate the process of energy absorption by the body. There are several ways to do this:
- include large muscles that function due to internal energy;
- increase body temperature (calories are spent on cooling);
- speed up the metabolism (pulse, sweating, water balance).
Naturally, you can use all the methods at the same time, however, for a novice athlete whose body is not ready for such overloads, it is better not to rush at the initial stage, since the heart can not withstand the load. The best exercises for quick weight loss should be studied gradually and professionals recommend starting with the muscles of the legs. The fact is that it is the legs of a person who are large consumers of energy.
Most effective exercise
It is believed that squats with a barbell cannot be replaced with anything. This is the only exercise that can load almost all the muscles of the human body. Moreover, the basic focusing of the load is carried out on the hips and buttocks of the athlete. Therefore, squats are included in the best exercises for weight loss. Many coaches advise girls not to waste time in the initial stages of training on other muscle groups (the first two months) and focus only on their legs.
In practice, many beginners are faced with the inconvenience of squats with a barbell, and try to change them for some alternative (leg press in the simulator, walking in a single file and other ineffective exercises). This is not worth doing. Squat can not be changed for anything. It is recommended to perform 4-5 approaches of 12-15 repetitions. The break between exercises should be no more than 3 minutes. The interval for rest must be constantly reduced, bringing it to 30-40 seconds.
Fun to walk together
The best exercises for weight loss legs and hips must include lunges with dumbbells. Another extremely uncomfortable activity, which in just a few seconds is able to increase the heart rate and fully load the muscles of the hip joint. However, it is this exercise that coaches recommend to all beginners. Unlike squats with a barbell, an athlete in lunges can independently shift the focus of the load, moving it from the front muscles of the thigh to the buttocks. This is quite simple, you just need to shift the center of gravity, leaning forward, or aligning your back and pulling your shoulders back.
Lunges are recommended to be performed in fewer approaches (2-3), but focus on repetition (18-20). Yes, in the first month it is difficult to achieve such indicators, but in the future it will be possible to achieve a result. The main thing here is not to overdo it, because it is this exercise that loads the heart the most.
Useful traction
Romanians are not only gypsies and their songs. Among the athletes, good weight loss exercises called “Romanian traction”, which are performed with a barbell or dumbbell, and are able to effectively load the buttocks and muscles of the back of the thigh, have earned respect. Everything is quite simple here - following the technique, you do not need to squat or bend. It is only necessary to take the pelvis back - the body of the athlete himself is carried away down the bar. Naturally, the load is felt during the rise, when the pelvis must be returned by pushing forward to its original position.
The exercise is simple and very effective. His professionals recommend performing with heavy weight for 4-5 approaches. As for repetitions, it is better to limit the amount to 10-12 times. Do not forget about the rest - 30-40 seconds will be enough to restore strength. With this exercise, it is better to finish the workout, as it can inhibit the leg muscles that move. After Romanian cravings, doing squats or lunges is problematic.
Ahead of the planet
What a beginner does not need to do is run. Rather, this sport is useful, but at a certain stage of training. The best cardio exercises for weight loss should begin with regular walks at a speed of 5-6 kilometers per hour. For many, such a load may seem weak, but after walking on a treadmill for 40-60 minutes, beginners quickly take their words back.
A person who wants to lose weight quickly is simply obliged to always walk everywhere at a fast pace. To work, from work, to the store or to guests - only on foot. Hiking should take at least one hour daily.
Even feeling excellent, it is better for a novice athlete to abandon high-speed runs, which can lead to a heart attack or stroke of any unprepared body. Want a load? Please - on the treadmill you can change the angle of climb. Just a few degrees up from the horizontal will make the heart and leg muscles work in harsh conditions.
Twist and twist
Many people believe that a hoop, or hula hoop, rotated at the waist or hips, can break down fat deposits, turning them into energy. This is another stupidity from people who did not study well at school. With this inventory, many beginners can quickly lose weight, thanks to the intensity of the training. Indeed, as in the case of fast walking, the human body uses the muscles of the hips, buttocks, back and abdomen in the work.
The best exercises for losing weight in overweight men begin with just such static exercises. Strong sex is much worse given squats, lunges or walks uphill. The male heart needs a dynamically increasing load, so there is nothing wrong with the fact that the coach recommends twisting the hoop during training, and does not indicate the barbell and dumbbells. Any professional cares first of all about the health of the student.
Shadow-boxing
The best exercises for losing weight are inextricably linked with active sports such as wrestling, boxing or karate. Yes, there is logic in this, however, again, turning to human physiology, it becomes clear that fat leaves hands faster than from the stomach or buttocks.
As for the martial arts, they are welcomed by all coaches. After all, any active sport is able to quickly burn calories. But only all beginners who have previously led a sedentary lifestyle will certainly have a heart problem. Professionals recommend focusing on only one effective exercise - shadow boxing. Picking up dumbbells, you can simulate blows with both hands.
Such exercises perfectly develop the muscles of the chest, arms, back and shoulder joint. In addition, intense exercise can increase heart rate. The main thing here is not to overdo it with the force of the blow and not to dislocate the shoulder or elbow joint.
On a long journey
We continue to study the best exercises for weight loss. Reviews of novice athletes often mention exercise bikes. Yes, this is another effective tool that can help a person quickly lose weight. Many beginners mistakenly believe that a bike is easier and safer than a treadmill. However, this particular simulator is capable of ending an athlete’s career that has not begun. Like any bike, sports equipment requires a proper fit and pedaling technique:
- at the time of straightening the leg, the angle in the knee joint should be at least 170 degrees;
- the hips during rotation should be parallel to each other (or strive for this);
- the back should be as even as possible (if swelling occurs in the spine or in the arms, it is necessary to urgently stop the exercise and effectively stretch);
- cadence should not be chaotic.
As practice shows, not all athletes manage to master the exercise bike in the first stages of training. Often, acquaintance occurs only after riding a real bike, where you cannot go far without using the above equipment.
Proper stretching
Overweight people have already noticed a strong sweating in the process of performing some kind of static exercise. For example, for many newcomers, it is quite difficult to put on socks while standing in the middle of the room on one leg, or to tie shoelaces without having stools nearby. Sweating does not occur due to concentration, but due to the stretching of the muscles, which need additional energy to perform complex movements.
Good exercises for weight loss necessarily include stretching. No need to try to sit on the twine in the first lesson. Often it is enough to make lunges to the side, bends and try to reach the heel, sitting on the floor with legs straightened. Stretching is recommended 2-3 times a week at the end of any workout. At least 20 minutes a day should be spent on static exercises.
Finally
In fact, losing weight quickly is not so difficult. You only need to spend more calories. And for this we must not spare ourselves and play sports, since there are good exercises for losing weight for this. Here you just need to always remember the technique and listen to the recommendations of professionals. It is also recommended that you still devote time to motivation and force yourself to take measurements, keep records of training and not be distracted by all sorts of little things. And the results will not be long in coming.