Workout program for weight loss at home

A figure for a girl is both a source of pride and a headache. It’s nice to see the treasured numbers on the scale, and a beautiful, toned body in the mirror. How to achieve this? An integrated approach works best - proper nutrition, adherence to a regimen, different types of exercise. But before you start losing weight, you need to understand where the extra pounds came from.

Workout program for weight loss at home

Do not assume that training at home is not very effective. Yes, in a group with a coach there is control and motivation. But if you set an achievable goal, develop a competent training program and strictly follow it, you can achieve stunning results.

A set of exercises for losing weight at home should include a number of elements for all parts of the body. Agree, if you remove excess weight only from your legs and leave it on your stomach, it will look, to put it mildly, strange.

Therefore, we work separately with:

• belly;
• hands;
• feet.

These are exactly those parts of the body that people who want to lose excess weight are dissatisfied with.

Approximate training plan in the hall

The training program will include cardio and strength exercises. Beginner girls and boys are better off choosing comprehensive training programs for weight loss in the gym. In each session, all major muscle groups are worked out. Exercises are performed 10–15 times in 3 approaches. The weight of the projectile is chosen so that the last few repetitions are given with effort.

An example of a fat-burning workout in the gym:

• Warm up. Includes working out the main muscles and joints, warming them up and preparing them for work.

• Vertical block pull. Sit down and fix your legs, grab the bar and pull it up.
• Leg abduction in the simulator. Take your starting position on the machine and forcefully bring your legs together.
• Hyperextension. Lie on the bench with your stomach and fix your legs. From this position, rise and fall smoothly. This is a basic exercise that can be included in all workouts.
• Leg raises on a horizontal bench. Lie down and grab the bench with your hands for stability. Raise and lower straight legs.
• Lateral crunches on a horizontal bench. Bend your legs, hands behind your head. From this position, alternately reach the opposite knee with your elbow.
• Running on the track. Perform for 15 minutes.

Exercises for losing belly fat at home

Excess belly fat worries many people. Often this question turns into a real problem. Beer belly in men, unsightly folds in women, protruding belly after childbirth in young mothers.

The problem is also aggravated by the fact that it is on the stomach that everything eaten is deposited. Therefore, in addition to training, you have to monitor your diet, limiting yourself in a number of foods. For many, this is an impossible task. So it turns out that the resulting cubes simply cannot peek out because of the fat.

Therefore, we need a real fat-burning workout that does not give the chance for extra pounds to remain on the stomach for even a minute.

An approximate list of exercises to combat excess belly fat is presented in the table:

Important! To make training at home for weight loss as effective as possible, use video instructions. Television partners stimulate training, making it more productive. The rhythmic music that accompanies the video lessons also makes its contribution.

Do this magic eight exercises at least every other day, and you will forget about the question “how to quickly lose weight at home.”

Want even more exercise? Watch the video:

How to remove excess fat from arms

Beautiful hands are also the result of working on your body. By working with your arms, you can simultaneously pump up your shoulders, upper back and even chest.

The following items are suitable for losing weight on your arms at home:

1. Push-ups You can do push-ups both from the floor and from a wall or a chair, both with your legs straight and with your knees bent.
2. Reverse push-ups In addition to straight push-ups, you can practice their reverse version. To do this, you need to sit with your back to a support - a wall bar or a chair and lean your hands on it. Legs should be bent at the knees. We begin to raise and lower the body.
3. One-arm push-ups By placing one hand behind your back, you can do regular push-ups, thereby enhancing the effect.
4. Flexion-extension with a weighting agent You can, of course, train without a weighting agent, but the effect will not be as fast. We take dumbbells or water bottles as auxiliary equipment. We begin to bend and straighten our arms at different angles and in different directions.
5. Arm raises We also take a weight and raise our straight arms up, to the sides, back and forth.

Making your feet beautiful

Beautiful muscular legs are the dream of every man, and female representatives want to have elastic buttocks and thin ankles. Footwork can be broken down into several components:

• buttocks and thighs;
• calves and ankles.

Making your buttocks and thighs firmer

Training to lose weight in your legs is inconceivable without pumping up your buttocks and thighs. Here you can suggest the following task options:

From any position you can perform such an element as leg swings. They can be both versatile and up and down.

Even more exercises for the buttocks in the video:

Next up are the calves and ankles.

The house is ideal for pumping up the lower legs. A number of exercises can be done even while doing household chores. Among them:

1. From a standing position we rise onto our toes and back
2. We take something heavy in our hands and walk on our toes for about three minutes.
3. We put weights on our feet and run in place
4. Squat on your toes
5. Any jumps

For variety, you can perform the following interesting tasks:

• we lie on our back, resting our legs with maximum pressure against the wall, then begin to move up and down, imitating walking;
• take a pillow or punching bag and start kicking it.

Now you can safely say that I have lost or lost weight using a regular pillow or interior wall.

What about the back?

It’s interesting, but if a person is overweight, he may suffer from a concomitant disease – osteochondrosis. Therefore, a program for losing excess weight should include at least several elements for the back.

So, you can do:

• rolls - from a position lying on your back, curl up into a ball and do versatile rolls back and forth;
• swims - lie on your stomach and make movements with straight arms and legs, reminiscent of a swim;
• snake hisses - from the same position we move our arms back and raise our body, you can stick out your tongue and hiss, thereby fighting with toxins.

Are there differences between the occupations of men and women?

There are no particular differences between the loads associated with the fight against excess weight in men and women. But to maintain maximum interest, training for men can be enhanced with strength elements.

Women can be offered alternating strength and aerobic exercise. For example, practice aerobics with dance elements or use a step pad. In this case, alternation can be carried out both during one workout, and you can devote one day to strength elements and another to aerobic elements.

Leg workout

Classic Back Lunge: Take a wide step back with one leg, maintaining a 90-degree angle between the thigh and shin of the front leg and between the thigh and shin of the back leg, and then try to tilt the body at the hip joint slightly forward towards the front leg through hip flexion. Perform 3 sets of 20 repetitions.

Sprint start: front leg bent 90 degrees, knee level above ankle. The back leg is straight, move your arms diagonally like levers, while exhaling, push off powerfully with your back leg and jump to the ceiling. Land on a straight leg. Perform 3 sets of 20 repetitions.

The main thing in any business is to enjoy the process! Treat yourself and your body with walks around the sunny city and don’t forget to introduce sports into your life.

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Strength training for weight loss at home

The presence of strength elements in a program for getting rid of excess weight will not only improve the body, but also make it strong and resilient.

We can distinguish three schemes for strength training at home, which, with different combinations of the same tasks, pursue different goals.

One such scheme is the weight loss and endurance program. It includes the following set of tasks:

• using your hands to press;
• hand work for traction;
• load on the legs;
• buttock work;
• engaging the press.

Important! The muscles must be loaded strictly in this sequence. In this case, the training should take place in a circular mode. In total, you need to do three circles without rest.

So, include in the program any exercises for different muscle groups presented above, and form your own strength training scheme for weight loss.

By the way, a regular horizontal bar or wall bars will be an excellent assistant for this.

How to lose weight on the horizontal bar

Let's consider a strength program for weight loss and endurance using a wall bars and a horizontal bar.

Arm workout

Chaturanga Dandasana: Stand in a plank position with your arms straight, hands directly under your shoulder joints. Shift your body weight slightly forward, pull your elbows back, touching your body. Lower your entire body to the floor, simultaneously touching the surface with your chest and pelvis. Perform 3 sets of 20 repetitions.

Reverse surface push-ups: With your back close to the surface, place your palms at shoulder distance. The pelvis and back are as close to the edge of the surface as possible. Stretch your legs forward and lower your pelvis as close to the floor as possible, moving your elbows back. Perform 3 sets of 20 repetitions.

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Cardio workout for weight loss

The combination of aerobic elements represents cardio training. During it, breathing accelerates, blood runs through the veins, and the heart beats faster. All this contributes to the fact that the body begins to spend a huge amount of energy, burning calories and getting rid of fat reserves after training.

Important! It is the combination of cardio and strength training that can deal a double blow to the hated fat.

In this case, it is better to combine both loads in one training session. This way, fat will be burned both during and after the workout.

The main cardio elements include:

1. Jumping This is the main exercise at home. Jumps can be:
   in height and to the sides;
2. with squatting and jumping;
3. with and without using a jump rope;
4. with emphasis on the crossbar of the Swedish wall and in the form of jumping down.
5. Running At home, you can run in place or on a treadmill. But it will still be healthier to go outside. Fresh air and an easy route run at a moderate pace will say goodbye to excess weight. You can not just run, but alternate regular running with:
   side steps;
6. high calf raise;
7. going up the stairs and back.
8. Bicycle, cycling in the fresh air or an exercise bike at home - everyone chooses the best option for themselves. The main thing is that it brings pleasure.
9. Dance marathon The most favorite type of aerobic exercise. You dance, and the kilograms go away.

Need to know! Whatever type of cardio training you choose for yourself, it should be interval training. Those. you need to alternate the pace and intensity of the load. This is necessary so as not to lose muscle mass.

By the way, cardio training does not necessarily involve running and jumping. Push-ups, crunches and squats can also be considered aerobic exercise.

If you want a truly explosive effect, then you can use the following elements:

1. Push-ups with a sharp push off the floor and with the addition of cotton
2. Burpee, which includes several elements, which is very important when fighting extra pounds. To perform it, you need to get on all fours and, pushing off with your feet, take a lying position. Having returned to the starting position, you need to sharply push yourself up in a jump.
3. A plank with obstacles in which you need to do running movements.

How to start

It will be easier for young girls to start, their natural flexibility and hormones will help them with this, but for those who are older, they need to enter the program more smoothly. It's also important to consider your overall fitness level—those who have never done sports or exercise before need to start with the basics.

The first thing you need to decide for yourself is organizational issues: which gym to choose, how often to go, whether you need a trainer.

• Choose a good quality hall. Saving on fitness centers can be a bad joke. It is important that all the equipment in the gym is in working order, and that the trainers have the appropriate qualifications
• Visit the gym 3 times a week. Training with breaks of 1 day is the best option for beginners. This way your body will have the opportunity to recover after training, and the load will be distributed evenly.
• Work out with a trainer. It is important that at the beginning of your journey, a specialist develops a program for you and teaches you the technique of performing the exercises. Many clubs offer personal training for beginners.
• Watch your diet and daily routine - sleep and proper nutrition are just as important as exercise.

Adviсe

Don't make muscle building your first goal, you need to tone your body first.

• You should start training with complex exercises for all muscle groups. The preparatory stage can take from 2 to 4 weeks.
• Loads should be increased gradually.
• Master the technique of doing the exercises.
• Keep a personal diary, record exercises performed, observations and progress.
• You need to start any workout with a warm-up and end with a cool-down.
• Keep the intensity up - to make progress, you must commit to effort and challenge your body over time.

Warm-up and cool-down

It's better to start with cardio exercises. Running in place or on a treadmill with a slight upward incline is suitable. Exercises on an ellipsoid involve the muscles of the arms, back, hips, and buttocks. The pulse should be in the range of 100-120 beats per minute.

Next, move on to stretching - it will warm up the muscles and give them elasticity. You can perform simple squats and bends to the sides and forwards, lunges, rotations of the arms and shoulders. Stretching should last at least 10 minutes. It is also recommended when changing exercises; it is better to perform it before the first approach.

To cool down, use relaxing exercises with decreasing intensity so that your heart rate gradually decreases to normal and your breathing is restored.

Base

Basic exercises (“base”) are recommended because of their complex effect on the entire musculature. In contrast, isolated exercises provide stress only on certain muscles or a group of them, and therefore are well suited for creating relief and working individual muscles.

Experts advise starting with basic exercises - these include the bench press, squats with a barbell on the shoulders and deadlifts. However, it must be borne in mind that if they are performed incorrectly, you can get injured. For exercises with weights, the technique of execution is important, which can only be set by a trainer.

Sets and reps

The load is very important - low weights, lack of approaches and repetitions will not allow you to move forward. On average, you should focus on 3-4 approaches, each of which should have 10-15 repetitions. On lighter training days, you can reduce the number of approaches.

If you have just started training or are continuing after a long break, use weights such that you have enough strength for 15 repetitions in 1 approach. On the first day, you should limit yourself to 2 approaches.

Between approaches you should pause for 30-60 seconds. If you get very tired, increase the rest time; if everything is fine, gradually reduce the pause. Ideally, the last exercises should be performed with noticeable effort. However, you should not overdo it - you should not lead to micro-tears in the tissue.

Changing exercises

For tangible progress, you need to change the exercise program every month or two or add new exercises. If this is not done, the muscles get used to the same loads and growth stops. And if you completely remove the load from them, regression will begin.

With strength training, if the weights don't grow, then the muscles don't grow. They should be constantly in mild stress. An alternative is to change one exercise in the program every 2 weeks. In addition to maintaining shape, this is important for the comprehensive development of all muscle groups.

Errors

• The training program has not changed for several months. Review the set of exercises every 1.5-2 months.
• Classes without breaks. It is better to go to the gym every other day, that is, 3-4 times a week.
• Neglecting strength training. Don’t be afraid to bulk up; it’s almost impossible for girls to gain large muscle mass without the use of special drugs.
• Work on one muscle group. Work all muscle groups in a complex manner.
• Overload with large weights. It is better to increase the weights gradually, starting with the smallest ones.

Let's move directly to the lesson programs.

What else do you need to know

Whatever set of exercises for weight loss at home you choose, in order for the workout to be as effective as possible, you need to adhere to the following recommendations:

1. Systematicity You need to train regularly. The program should be repeated at least 3-4 times a week. The duration of one workout should be approximately half an hour.
2. Systematic increase in intensity There is no need to break all records at once. Work out for 5-10 minutes at first, gradually increasing both the load and the training time.
3. Combination of cardio and strength exercises As mentioned above, you can alternate these types of loads every day, but it is better to combine them in one workout.
4. Wise use of time Training is training, but do not forget about everyday life. Give preference to walking, walk to work, walk up the stairs.
   

   Advice! Try to use your office phone less at work. Better run to the next office and express your intention. It’s even better if the colleague is on another floor.

5. Monitoring your diet Without a healthy diet, all efforts to exercise may come to naught. Avoid fatty, sweet, flour and processed foods.
6. Monitoring your drinking regime You need to drink not only during training, but also throughout the day. Try to drink at least 2.5 liters of clean water per day.
7. Warm-up and stretching Any workout should begin with a warm-up and end with stretching.

Knowing these basic rules and developing your own set of exercises for weight loss, you can easily get rid of excess weight at home.

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A Beginner's Guide to Losing Weight with Strength Training

Who is this program for? This interesting set of strength training is designed for those who are at the very beginning of their journey of getting rid of an impressive amount of extra pounds and those who have virtually no experience in training programs, but are ready to invest all their strength in achieving success. This complex is based on light walks and weight training, as well as a weekly “circuit program”.

Key Aspects

Consultation with a doctor. There are now a ton of reality shows featuring overweight people working out under the watchful eye of stern personal trainers. But we are not on show, and before rushing into all seriousness, you need to consult a doctor about the presence of medical contraindications to regular training, especially if this was preceded by many years of sitting on the couch. Only a specialist can give a definite answer to this question.

More movement outside of exercise. Research shows that overweight and obese people tend to move less throughout the day. This situation can be both a result of excess weight and the cause of its appearance. Either way, it's like a vicious circle. Extra daily activity is key to building a strong foundation for weight loss.

Walks, walks and more walks. You can mix it up with slow jogging if you want, but the main goal is to walk briskly for at least 40 minutes every day, six days a week. You can log your miles on the treadmill or by walking around your neighborhood and parks.

Three workouts with dumbbells. The gym has all the conditions for working with weights; there are both free weights and exercise machines. However, exercises with dumbbells are easy to perform both in the gym and at home. Find a convenient place in your home to place the dumbbells so you can do a dozen reps in between, or even while watching TV, YouTube, or listening to music. Study articles for beginners to understand the principle of working with dumbbells. One circuit training session every week. The circuit program combines dumbbell exercises with quick movements between exercises. Use the circuit program below and modify it as needed by slowing it down a bit until you complete at least 3 full circuits. It's designed to make you work hard, so give it your best shot. A well-executed workout should make you sweat.

Healthy eating . To ensure that fat stores are reduced, your diet should be limited in calories but still provide your body with all the nutrients it needs and enough energy to maintain your activity level. Here are the main tenets of healthy eating within this program:

• Eat a moderately low-fat, high-fiber diet with minimal animal fat.
• Eliminate refined carbohydrates, such as cookies, cakes, candies, sugary drinks and white bread.
• A moderately low-carb diet is great, but don't go crazy and set your carb limit too low like many popular diets do. Make sure the fats you consume are good fats.
• Include low-fat dairy products in your diet instead of full-fat milk, yogurt, cheese or soy substitutes.
• Choose whole grain breads and cereals, and eat plenty of fruits, vegetables, legumes, nuts and seeds.
• Choose lean, low-fat meats or vegetarian alternatives.
• Rarely eat fast food, and even then, choose healthier options as much as possible.

Program Schedule

Here is the weekly program schedule. Take walks 6 times a week; Set aside one day for rest. Use dumbbells or other weights to train at home or in the gym.

• Days 1 to 6 Walk briskly for at least 40 minutes or at a pace that makes you breathe heavily but not out of breath. For convenience, you can divide the walk in half, but try to maintain the intensity.

Don't forget to control your diet. But remember: diets that are too low in calories are a no-no, as they will cause you to lose muscle (and bone) mass and lower your metabolic rate, making it difficult to maintain your weight once you return to a normal diet. In addition, most likely, due to such a diet, the body will consistently lack the nutrients it needs.