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In the human body there should be a certain supply of fat and it cannot be born completely from it. However, when a certain level is exceeded, excess fat deposits negatively affect health. Many women for weight loss use various diet food programs and sometimes very tough. However, without sufficient physical activity, it is extremely difficult to lose weight. Today you will get to know simple exercises for weight loss at home.

Of course, the dietary nutrition program is able to save you from extra kilos, but at the same time deprives the body of a large number of important nutrient elements. It is with this that the fact that after the termination of the use of a diet, a person most often begins to use a lot of food and in the absence of physical activity the weight is recruited again. Moreover, the fat weight gain is greater in comparison with the lost diet.

To break this cycle, you need to start playing sports. But at the same time you need to follow your diet. You must understand that you can lose weight only using an integrated approach to solving this problem. You do not have to use dietary software, and it is enough to make some changes to the diet:

• Eliminate all the food products from the food program.
• Do not eat fried dishes.
• Be sure to include ferocular products in the diet, as well as vegetables with fruit.
• Do not eat in less than 120 minutes before bedtime.
• Throughout the day, it is necessary to drink from 2 to 2.5 liters of water.
• Drink only when you start feeling hunger.

Features of the training process when weight loss

In case of sports, lipolysis processes are activated due to lack of energy for exercise. It is quite clear that the higher the intensity of your classes, the more actively the calories are burned. With low intensity for one minute, it can be burned from four to five calories. If the training was held with high intensity, then this indicator for a similar period of time Composition from ten to twelve calories.

It should also be remembered that to create a power deficit in the body you need to limit the consumption of carbohydrates and fats. This primarily applies to sweets, baked bread, macaronam and fatty food. For the loss of one kilo fat, you must burn eight thousand calories. However, you must correctly select the load and beginners should not immediately conduct high-intensity classes. Start with small loads and gradually increase them.

The most energy consumption is simple exercises for weight loss at home aimed at the development of the leg muscles. In terms of losing weight, there will be no movement to strengthen the muscles of the back, the shoulder belt, chest and arms. However, to create a harmoniously developed body, you need to train these muscle groups.

Cardio sessions should be conducted for weight loss three or four per week, and the duration of each lesson should be from half an hour to 40 minutes. The first minutes of lessons the body actively uses carbohydrates that are in the intercellular fluid, liver and blood. Only after that the lipolysis process is activated, and fats begin to be burned. If you will perform simple exercises for weight loss at home for a smaller period of time compared to the above, such training will not be effective.

The efficiency of cardio classes for weight loss is customary to determine in terms of cardiac frequency. Surely you know that the maximum heart rate is determined by subtracting from 220 of your age in full years. Effective training can only be if you are working with intensity from 65 to 85 percent. As we have talked above, beginners should choose the minimum load and work with a intensity of 65 percent from the maximum.

For example, your age is 45 years old and in such a situation of CISS is equal to 155 impacts per minute. Thus, the intensity of your occupations should be in the range from 100 to 131 impact per minute. This is a very important parameter and you need to constantly follow it and, if necessary, change the load. Also, performing simple exercises for losing weight at home, you should follow the following rules:

• It is necessary to study at least 60 minutes after meals and no earlier than three hours before meals.
• During the pause between the sets, perform simple gymnastic exercises for weight loss at home, but do not sit. You can just walk slowly.
• In the process of training do not drink a lot of water.
• Control your breathing and breathe in the load, and exhale when it falls.
• Perform simple exercises for weight loss at home for at least 60 minutes, and during the week spend three or four classes.

Effective weight loss exercises at home

Before the main part of the training, you need to warm up muscles. To do this, you can use running on the spot, work with a rope, as well as perform rotational and fly movements with limbs. If you have a lot of weight, you should actively use walking and running. Start with a slow walk, making hiking for about 40 minutes.

As your training increases, go to run. Depending on your well-being, increase the distance for running every one or two weeks percent for ten. If your financial capabilities allow you to buy a small-sized simulator. The treadmill or exercise bike is able to load only the muscles of the legs, and the rowing or elliptical is the whole body. And now let's consider simple exercises for slimming at home that will suit everyone to get rid of excess weight.

1. Push ups. This exercise should be known to you since the school and stop on the technique of its execution is not worth it. We only note that using a wide hand setting, you increase the load on the chest muscles. If you use a narrow hand set, most of the load will be on triceps. If you still can not perform classic pushups, then make it a simple exercise for slimming at home with your knees. You need to perform two or three sets of 10-15 repetitions in each.
2. Exercise "Bridge". It is also a familiar exercise. Beginners should be made simplified "bridge", differing from the classical movement in that it is necessary to rest in the Earth with shoulder joints, and not by hand. On a measure of the growth of your physical training, go to the fulfillment of the classical movement. You need to do from 15 to 20 repetitions.
3. Positions "Board". Take the stop in the lying position, but refrain into the ground not with your hands, but the elbow joints. The forearm at the same time should be located in parallel. In this position you need to hold the body for 1.5 minutes.
4. Inverse pushups. This simple exercise for weight loss at home is intended for the development of triceps. You need to resume the elongated hands in the seat of the chair, sitting toward him, and stretch your feet. After that, lower and raise the housing with a force of triceps. Perform from 1 to 2 sets, 10-15 repetitions in each.
5. Exercise "Dog". Become on all fours and start lifting the foot bent in the knee joint up-back. For each leg you need to perform 15 repetitions.
6. Exercise "Inverted Caterpillar". Take the position lying on the back and start lifting straight legs and hands at the same time. At the same time, the blades must break away from the ground. Perform from 1 to 2 sets, 10 repeats each.
7. Exercise "Bike". This movement is intended to strengthen the muscles of the abdomen. Having passed the position lying on the back, place your hands behind your head and move the movements, imitating the ride by bike. Work your feet for 60 seconds.
8. Side lunges. Stop right, put one leg aside and deeply sway. At the same time, to retractive legs, it is necessary to touch back the opposite hand. It is important to ensure that the back remains smooth throughout the entire movement. Perform 10-15 repetitions.
9. Squats. Go down to the parallel of the hips with the ground, keeping the back smooth and not spreading the knee joints. Perform 2 sets, 25-30 repetitions in each.
10. Running in the jump. Having gaped forward from the standing position, make sure that the knee joint of the back legs does not touch the earth. After that, perform jumping, changing the position of the legs when landing. Perform 2 sets, 10-15 repetitions in each.

Check out the simple and effective complex of exercises for weight loss at home: