How to lose weight at home during the week? A popular question for both men and women. Everyone wants quick results with minimal effort. But unfortunately this does not happen. Losing weight is a slow movement towards a long-term goal. Unlike "shock" weight loss, slow weight loss does not harm the health and keeps the result for a long time.
If you are overweight, weight loss can reduce the risk of diabetes, high cholesterol, high blood pressure and other health problems. In general, a normal body weight is one of the important factors that affect health and life expectancy. However, losing weight very quickly can be just as damaging as being overweight.
Nutritionists recommend that you do not lose more than 1 kg per week, for each day you need to burn 500-1000 calories more than you consume. At this rate, the body and mind have time to adjust to a new diet and exercise program. Stress for the body will not be so strong, so after losing weight there will be no breakdown which can lead to even more weight gain.
Diet and daily routines play a major role in losing weight and training is a way to help you lose calories and keep your muscles in good shape. Below we have compiled for you the most effective and cost-effective exercises for weight loss.
Weight loss exercises at home after 1 week
All exercises are selected based on their effectiveness for weight loss. The exercise schedule is planned, so you can change some exercises, make them easier or harder.
Monday
Easy gel
The first thing that comes to mind when it comes to weight loss. On average, 30 minutes of jelly burn 300 calories. Jelly is not so important for burning calories but for improving metabolism and training the cardiovascular system.
jump rope
A simple and economical workout to burn calories. If you go 120 beats per minute, you can burn up to 900 kcal in 1 hour.
Tuesday
Exercise "rock climber"
Focus lying down, keeping a straight line at the neck, back and hips. Move the left knee alternately to the left elbow, the right knee to the right elbow. Gradually increase the speed. Do 2 sets of 25 reps.
"Scissors"
- Place your palms under your thighs and lay on your back on the mat.
- After that, lift your head, upper back and legs off the ground.
- Lower your left foot, then lift and lower your right foot just as it is about to hit the ground.
Perform 3 sets of 12 reps with 20 seconds of rest between sets.
Wednesday
Squats with kettlebells or dumbbells
- Hold the kettlebell in front of your chest, legs hip-width apart. Make sure your elbows are facing down or toward the floor.
- Lie down by pushing your hips back and bending your knees. Make sure your knees do not go past your toes.
- Return to starting position and repeat the exercise.
Do 3-5 sets of 10-12 reps with 1 minute rest between sets.
Rotation
- Lie on your back on the mat with your knees bent and your feet flat on the floor.
- Put your hands behind your head in a weak castle.
- With the effort of the press, pull the upper body to the knee.
- Return to starting position.
Be sure to inhale as you lift your body and exhale as you descend.
To start, do 2 sets of 12 reps with 1 minute rest between sets.
Thursday
Retraction and extension of legs
- Sit on the mat, place your hands behind your back.
- Then lift your legs off the ground and lean back slightly.
- Bend your legs and at the same time stretch your upper body towards your knees.
- Return to the starting position by straightening your legs and tilting your body back.
Perform 2 sets of 15-20 reps with 1 minute rest between sets.
burpee
- Stand straight, feet shoulder-width apart, back straight.
- Lie down with your palms in front of your feet (let's call this "frog" position for clarity)
- Focus lying down, throwing both feet back.
- Return to the "frog" position by jumping.
- Jump up, lift your arms over your head in a jump.
- Land softly on the ground in a frog position.
Perform 3 sets of 8 reps with 10-20 seconds of rest between sets.
Friday
Ride the bike
A fun exercise that will help you burn extra calories. Cycling for an hour at moderate intensity can burn about 300 calories, but only if you step hard. For more effective training, choose a path of relief.
If the weather is not suitable for cycling, use a stationary bike or an exercise bike. Be sure to install a fan for yourself, otherwise it will be very hot.
Saturday
planki
A simple and affordable exercise for training the press muscles and back.
Lie on the mat with an emphasis lying down, lean on your elbows. Keep a straight line between the neck, back and hips. Hold your stomach and back tight. Stay in this position for at least 30 seconds, and preferably as much as you can. Make 3 sets.
Knee bends
Squats work the quads, glutes, calves, abs and back.
- Stand straight, feet shoulder-width apart, hands locked at chest height.
- Bend your knees and push your hips back as if you were sitting in a chair.
- Return to starting position.
Do 3 sets of 10 reps. If the load is light, increase the number of repetitions and sets. You can take weight.
Sunday
Post-training recovery is the key to any training program. You must rest physically and mentally. Do not think about training, immerse yourself completely in other activities that interest you.
Simple tips for weight loss
Theoretically, you can lose 4-5 kg per week, but such a short-term and aggressive diet will lead to even greater weight gain after completing the program. Weight loss is always slow, long-term work on yourself and your eating habits.
While it is not possible to lose weight significantly in one week, we have some tips to help you start losing weight. Just do not forget a healthy diet and regular exercise, do not believe all kinds of magic cures and weight loss.
Eat less carbs and more protein
Following a low carb diet for a few days can help you lose a few pounds. According to numerous studies, a low carb diet is a very effective way to lose weight and improve health.
Eat healthy foods and avoid processed foods
Organic foods tend to be satiating, allowing you to consume fewer calories without being hungry. For example, coleslaw will fill the stomach and satisfy hunger, but its calorie content is very low. Highly processed foods contain a lot of calories in small amounts.
3. Reduce your calorie intake
Reducing the caloric content of the diet is the main and most important factor influencing weight loss. You can not lose weight if you eat more calories than your body uses.
4. Try a lot of strength training
Strength training supports a healthy metabolism and hormones. In addition to strength training, a lot of exercise burns a lot of calories and helps to lose weight. It can be interval training or CrossFit.
5. Be active outside the gym
To burn more calories and lose weight, increase your daily exercise. Walking to the store or to work, taking the stairs instead of the elevator, and even cleaning your home can help you burn more calories.
6. Try temporary fasting
Fasting, like any other diet, aims to reduce your daily calorie intake. The method will help those who do not want to count calories. The essence of the method is to eat only at certain intervals. For example, 16 hours of fasting and 8 hours of standard tape. Or 20 hours of fasting and 4 hours of eating.
7. Eat healthy
When compiling a diet, think about what you can add to your regular diet, not what you should reject. For example, by adding more fiber and protein to your diet you will feel less hungry and your total calorie intake will decrease.
8. Avoid sweets
If you enjoy sweet things, you do not have to completely deny yourself this pleasure. Enough to reduce the amount. A complete rejection of sweets can severely bite the nervous system.
9. Drink plenty of fluids
People often confuse thirst with hunger. If you feel hungry, drink a glass of water. Water contains no calories, making it ideal for weight loss. For the taste, you can add a lemon or a few mint leaves to the water.
10. Set yourself long-term goals
To stay healthy in the long run, you need to change your lifestyle and not just focus on achieving short-term goals.
11. Get enough sleep
Sleep is very important for weight loss. Sleep at least 7-8 hours a day. This will keep you in shape and in a good mood. More sleep, less stress, less automatic snacks.
How to monitor the progress of weight loss
It is not enough to use only scales to monitor your progress in losing weight. There are many other ways to monitor your body changes and enjoy results between years.
Measure your body with a tape
Measure the problem areas of the body you want to reduce and write down the values. Take measurements 1-2 times a month to make sure you are on the right track.
Measure your body fat
Due to training you could not lose weight, because fat mass will be replaced by muscle. The body will change, but the number on the scales will hardly change. Use a body fat meter to monitor how much fat you are losing.
Take a picture of yourself
It can be difficult to notice changes in your body when you look in the mirror. Take photos regularly to compare them with previous photos. This will keep you motivated and help you measure the success of your program.
Evaluate your skills
Losing weight should not be the only goal. The best strategy is to become healthier and healthier. If before you started losing weight you could run 1 km, and now you easily run 3 km, then you are on the right track.
Check body mass index
One sure sign of weight loss is a change in body mass index, or BMI (weight-for-height ratio). Use the online calculator to enter your information. When you lose weight, your BMI should also decrease. Normal BMI is between 18, 5 and 24, 9, but 25-29, 9 is overweight and 30 and older is overweight.
Outcome
To achieve your goals, you must be patient and stick to a long-term strategy. Try to burn more calories than you consume. Get enough sleep, avoid stressful situations, stick to an exercise schedule. This way you maintain your health for a long time and improve your quality of life.