Effective exercises to lose weight quickly

There is no magic pill, and nothing better than diet and exercise has yet been invented for weight loss. Moreover, one does not go without the other. But even simple weight loss exercises will help you increase your activity, burn calories and have a toned body.

So you have decided to lose weight. Which path will you have to take?

1. Understand your diet so you don't eat more than your body needs.
2. Review your daily routine, get enough rest and sleep, as fat is burned during sleep.
3. Learn some theory about how the body works, growing muscle and burning fat.
4. Buy sportswear and sneakers to avoid injuries during training.
5. Try different exercises and choose the type of activity you enjoy.
6. Train 3-4 times per week while maintaining a calorie deficit.
7. Enjoy your new lifestyle and your body.

By following this plan, you can lose weight and stay fit through exercise and nutrition. Now let's take a closer look.

Good nutrition to lose weight

When losing weight, nutrition is the most important thing. Whatever workout you choose, you can't do it without understanding your diet. We will not provide you with information about calories and diets, but will give you basic rules that will help you lose weight. The fitness trainer claims that 80-90% of success in weight loss lies in nutrition. Your goal is to spend more than you consume. Sports can help you speed up the fat burning process, increase the number of calories burned, but the basis of everything is nutrition.

The trainer advises:

1. Never make yourself hungry. The hungrier a person is, the more they eat. When you are barely hungry, it is time to eat, because in half an hour or an hour you will eat much more.
2. Keep your previous diet, but take a spoonful of your usual serving each day. It's a very small amount, but if you look at it over a week, that's already minus seven spoons per meal. The stomach quickly gets used to it, begins to shrink in size, and you settle for less food.
3. Don't eat too much. There is no need to wait for the feeling of "phew, I’m full". The feeling of fullness occurs 15 to 20 minutes after eating. Only after this time can we objectively assess whether a person is full or not. It's better to leave the table full, but not gluttonous, when you have trouble breathing.

When losing weight, proper nutrition should consist mainly of proteins and fats. Eat more meat, cottage cheese, eggs and fish. Don't forget vegetables and cereals, wholemeal bread. Healthy fats can be obtained from red fish, nuts and avocados. This type of nutrition will not leave you hungry and will help you get all the necessary nutrients.

The diet must be balanced and varied so that there is no desire to break. But if you really want to remember the taste of cake and chips, then you can eat the "forbidden" food little by little. It is believed that if you eat 90% correctly, you can afford 10% high-calorie foods.

Should you go on a diet or count calories? Everyone chooses a nutrition system that suits them. On a diet, you eliminate certain foods and thus reduce the caloric content of your diet.

Advice. Try creating a menu for the week with recipes that you enjoy. There's nothing magical about PP recipes, and they're often even more caloric than regular recipes, and almond flour desserts take a long time. Take simple whole foods and protein foods as a basis. Don't like oatmeal? Have breakfast with scrambled eggs and vegetables. You need a flexible approach to your diet, because a healthy lifestyle will stay with you for the rest of your life.

And do not forget to maintain an alcohol consumption regime, especially during active sports. Always have a bottle of water on hand. If it is difficult to drink plain water, add lemon juice or mint leaves to it.

What to choose: train at home or in the gym?

Everyone chooses where to train: at home or in the gym. Both options have their advantages and disadvantages.

You need to go to the gym, pay for a subscription and stick to the schedule if you signed up for group training in a sports club. But it is equipped with all the necessary equipment and exercise equipment for effective weight loss.

Home workouts have become very popular lately. There is no need to go anywhere, stick to a plan and a schedule. But it takes a strong will and a certain amount of physical training to perform the exercises correctly.

The exercises themselves for losing weight at home and in the gym are not much different. They must be effective, intense and varied. You can pump up your abs at home and in the gym with equal success. You can work with a trainer via video call.

What you need to start training: Equipment and clothing

If you practice at home, a mat will come in handy. You may need small dumbbells of 2 and 5 kg and fitness bands, if the training program includes them. In fact, you can exercise without any equipment and do cardio and strength training to burn fat with your own body weight without special equipment. The gym has everything you need.

In any case, you will need clothes to play sports:

• sneakers with good cushioning and ventilation;
• well-stretched leggings or sweatpants;
• several T-shirts made of synthetic fabric (cotton takes a long time to dry due to sweat);
• women's sports top.

This is a basic set that you can't live without, whether at the gym or at home. You will also need a water tank and, if possible, a fitness bracelet or watch with heart rate function.

Advice.Bring a small towel with you to the gym. You will need to place it on the exercise equipment when doing exercises.

Types and types of workouts and exercises: what to choose?

Different types of workouts and exercises are effective for weight loss. This is explained by the individual characteristics of the body. The most effective type of training is considered aerobic (cardio). But anaerobic (strength) exercises are also necessary so that the skin does not sag after weight loss.

Let's see what basic types of workouts for weight loss are found in the gym and when training at home. You will understand why different types of activities are necessary to successfully get in shape. And finally, decide which is better: cardio or strength exercises?

Strength exercises

Strength training aims for hypertrophy, or muscle growth. Strength training actually speeds up your metabolism, but gradually. Typically, those who lose weight opt for other types of workouts, and there's a reason for that.

What are the benefits of strength training for weight loss?

1. After strength training, the body spends calories to recover.
2. When working "to failure", microtrauma occurs in the muscles and the body spends energy to restore them.
3. Muscles require much more energy to be "maintained" than fat.
4. There are elements of strength exercises in interval training, for the successful implementation of which you must first master the basic correct execution.

It’s a myth that strength training is only suitable for men. Women can also successfully lose weight and build their figure with the help of squats, lunges, and strength training with dumbbells and barbells. You should do weight training 2 to 3 times a week, alternating with cardio for effective weight loss.

Cardio exercises

Cardio exercise is a great option for losing weight. They quickly lead to fat burning while pumping the heart muscle and respiratory system. You can do cardio at home and at the gym. It's not always a high-intensity workout, but it will take some effort to burn fat. And beginners must join the training gradually.

Best Cardio Exercises:

• step sideways with arms raised;
• boxing;
• burpees;
• side kicks;
• raise your knees after a lunge;
• jumping rope.

Cardio exercise is beneficial for both men and women. You need to do weight loss workouts 3-4 times a week for 40-50 minutes. You can finish your strength workout by walking briskly on a treadmill or using an elliptical machine.

Aerobic training

Aerobic exercise helps you lose weight and improves the function of your heart and blood vessels. When performing them, the body consumes a large amount of oxygen. These workouts make a person more resilient. Aerobics is considered the best way to burn calories.

Aerobic exercise, or cardio exercise as it is commonly called, is the best workout for weight loss. This includes running, an exercise bike at an intense pace, an ellipse, and brisk walking on a treadmill. What is important is that the fat burning process begins within 30 minutes. The workout should last 40 to 60 minutes, but it's best to start with 10 to 15 minutes, adding 2 to 3 minutes each day.

Aerobic exercises include running, dancing, group sports and skating. In short, any load that makes your heart beat faster. However, in order to properly burn fat through aerobics, you need to stay within a certain heart rate zone.

Aerobic exercise can be done every day. If you alternate them with other types of exercises, twice a week is enough.

Anaerobic training

During anaerobic training, the body receives energy without oxygen. Muscles use glycogen (a product of the breakdown of glucose) accumulated in the blood. These are strength training in the gym, which aims to build and strengthen muscles, and short-distance running. They don't use fat for energy.

Anaerobic exercise burns fewer calories than aerobic exercise. How then can they be useful to you? The fact is that muscles spend energy for some time after anaerobic exercise - 12 to 36 hours. Plus, thanks to muscle growth, you'll burn fewer calories at rest. Nonetheless, trainers agree that aerobic exercises are more effective for weight loss.

Interval training

To lose weight quickly, you need intense but not strenuous exercises that you could do regularly. HIIT (or HIIT in English) – interval training – is adapted to your goals. They are suitable for beginners and experienced athletes. Simply adjust the pace according to the degree of preparation.

A good example of HIIT is Tabata. Exercises should be performed quickly (but efficiently) for 20 to 60 seconds. After that, you rest for 10 to 40 seconds. The longer your rest interval, the less intense the workout. A HIIT workout might look like this:

• run in place;
• squat;
• bent squats;
• push ups;
• by pulling your knees toward your stomach on a plank.

Typically, a circle consists of 5-6 exercises. Most often this is training with your own weight. Beginners can do three rounds, advanced - five rounds. Exercises can be repeated, but there is an option when each interval is aimed at working out certain muscle groups.

Thanks to this program, in half an hour you will wipe off your sweat and be panting with happiness that you managed to burn an extra 300 to 500 calories.

Warming up before doing exercises to lose weight: is it necessary or not?

Here, trainers agree: warming up before weight loss exercises is essential. The physical warm-up takes 5-10 minutes, but helps you prepare for training, avoid injuries and warm up all muscles and joints.

Before training, even before stretching, you need to warm up. Do the simplest warm-up exercises:

1. Slowly turn your head 3 to 4 times clockwise and counterclockwise.
2. Make circular movements with your arms at an average pace 5 to 10 times forward and backward.
3. Pull your arms away from your chest 5 to 10 times.
4. Rotate your pelvis 5 times in both directions.
5. Do 5 to 10 tilts toward your toes with straight legs.
6. Make 5 to 10 turns in both directions.
7. Rotate your hips.
8. Stretch your hands and ankles.

After your warm-up exercises, you can walk on the treadmill at a brisk pace for 10 to 15 minutes to warm up. And then move on to the main complex.

Exercises to lose belly fat: sit-ups, leg raises, vacuum

It is impossible to lose weight in any given area, because fat leaves the body more or less evenly. But you can tighten your skin and strengthen your abdominal muscles with exercises to lose weight in the stomach and sides. These are basic strength exercises that will help you burn a few more calories.

Exercises to lose belly fat are no different for men and women: the technique is the same for everyone. The main thing is to train correctly and regularly, and then, provided you have a calorie deficit and sufficient baseline activity, you will get the desired relief. When this happens – in a week, a month or six months, depends on your constitution and diet.

Ab crunch: straight, reverse, lateral

Lying crunch technique:

1. Lie on your back on the mat with your knees bent.
2. Press your chin to your chest and bring your palms together at the back of your head.
3. As you exhale, lift your body slightly, lifting your shoulder blades off the mat.
4. Contract your abdominal muscles.
5. As you inhale, slowly lower yourself to the mat without straightening up completely.

There is no need to rise too high, lift your chin from your chest and pull your arms forward. The press must be constantly tense.

Reverse crunches on the flooris an exercise in which you have to raise your legs while tightening your lower abdominals:

1. Lie on your back on the mat.
2. Bend your knees so your shins are parallel to the floor and bring your heels together.
3. As you exhale, lift your hips and lift your butt off the floor, placing your weight on your shoulder blades and drawing your knees toward your chest.
4. As you inhale, return to the starting position without straightening your legs completely. Always keep your abs tight.

Upright and inverted sit-ups can be performed on a bench, holding the bench behind your head with your hands.

Side crunchesThe side abdominal muscles are strengthened over the abs. It is convenient to do lateral sit-ups on a hyperextension machine:

1. Adjust the height so that the top of the exercise mat is level with the pelvic bone.
2. Starting position - legs rest against the base of the simulator, body tense, arms at chest level.
3. As you exhale, tilt your body down and as you inhale, return to the starting position.

Lateral sit-ups should be performed using the oblique abdominal muscles and not by inertia.

Number of repetitions and approaches. For beginner men and women, three sets of crunches of 20 repetitions are enough. You can do the exercise at the beginning or end of weight training, in the morning, afternoon or evening.

Periodicity. At least once a week. The outcome of abdominal crunches depends on the structure. You can alternate between front, back, and side sit-ups.

Exercises for losing weight on the sides: plank, turns, swings

It is impossible to remove the flanks only with weight loss exercises. To burn stored fat, you need to maintain a calorie deficit and move more. Planks, leg swings and squats are quite energy-intensive exercises, and they will help you lose excess weight, giving your body beautiful curves.

A set of exercises for losing weight on the sides at home should include exercises for the oblique abdominal muscles. When combined, these workout elements will help you quickly eliminate fatty deposits around your waist.

Side plank: strengthen all muscles

One of the basic exercises that allows you to shape your waist, while working the muscles of the abdominals, back, legs and arms. This can be done without special equipment. The side plank has a simple technique:

1. Get into a regular plank position, leaning on your forearms and toes.
2. Turn around and shift your weight to one side of your body.
3. Contract your stomach and straighten your body, leaning on your forearm and ankle.
4. Return to the starting position - a regular plank.

For those who are advanced in the side plank, you can add sit-ups to work the arm and abdominal muscles to pump up your abs.

Number of repetitions and approaches. It is enough to hold a static exercise for 30 seconds, gradually increasing the duration. The exercise is performed in one approach.

Periodicity. You can complete each workout with a side plank.

Side elbows: remove the sides

Bending over will not help burn fat in the problem area, but it will strengthen the corset muscles that support the spine. Technique for performing lateral turns:

1. Stand straight with your feet shoulder-width apart. Squeeze your shoulder blades and keep your stomach toned.
2. Slowly lean to the side, stretching your arm alongside your body. You should bend as low as possible. Then return to the starting position.
3. Repeat the movement in the other direction.
4. You can do the exercise without anything at first, then add 2 kg dumbbells, gradually increasing the weight.

Number of repetitions and approaches. Three sets of ten technical repetitions on each side is a great addition to your workout.

Periodicity. Side bends can be done once a week.

Standing hip abduction

The hip abduction movement involves the side muscles, which will help you tighten your body faster. This exercise has a simple technique, the main thing is to perform it thoughtfully and not swing your legs as quickly as possible.

1. Stand straight, place your hands on your waist.
2. Extend your leg out to the side, trying to maintain an even body position.
3. Slowly return your leg to the starting position.

You can also do a hip abduction on a machine or use a rubber band to increase the load.

Number of repetitions and approaches. Three sets of 15 to 20 repetitions on each leg.

Periodicity. Alternate this exercise with others, performing hip abduction once a week.

Leg raises while lying on side

Lying hip abduction is the same as standing hip abduction, performed only on a mat.

1. Lie on your side and straighten your legs.
2. As you exhale, lift your leg.
3. As you inhale, slowly lower your leg back to the starting position.

You can do leg abductions while lying down with an elastic band or weights.

Number of repetitions and approaches. Three sets of 15 to 20 repetitions on each leg.

Periodicity. Can be done once a week, alternating with other exercises to lose weight on the sides.

Effective exercises to lose weight on the legs

Legs and buttocks are a problem area for many women. Fat accumulates here quickly and easily, but it takes a long time and is difficult to lose. But if you do exercises for your hips, you will lose weight faster and be able to maintain the results for a long time.

Squats - a basic exercise for losing weight on the legs

When you squat, you put pressure on all the muscles in your legs and butt. If you do this exercise correctly, in addition to losing weight, you will get toned hips and buttocks. We will look at simple squats without weights: the exercise will help you develop technique and add weight.

1. Stand with your feet apart, as if you are about to squat. Feet about hip-width apart.
2. Straighten up, contract your stomach, straighten your legs.
3. Lower your pelvis while spreading your knees out to the sides.
4. Tighten your buttocks and stand up straight.

There are many options for making the squat technique more difficult:

• Squats with dumbbells in the gym under the supervision of a trainer.
• Squats with dumbbells in your hands.
• Jump squats.
• Exercises with elastic bands on the hips.

Interesting fact: squats are useful for both men and women, but for some reason this exercise is considered purely female. It is not recommended to do this only for people with knee problems.

Number of repetitions and approaches. Three sets of 25 repetitions with body weight.

Periodicity. You can squat with your own weight at least every day, but it is better to do it at least every other day so that the muscles have time to rest. Within 30 days, you will see visible results from your hard work.

Exercises to lose weight on your arms

The exercises are very effective for losing weight in the arms and shoulders. They don't burn fat in that particular area, but they tighten the skin and strengthen the biceps and triceps. As a result, your hands look slimmer and more beautiful.

Exercises for losing weight in the arms can be done at home without dumbbells. Push-ups are available anywhere and anytime – you can even do them in the office while leaning on your desk.

Push-ups - classic workouts

Proper push-ups are a useful part of your regular weight loss workouts. The exercise works the triceps, abdominals and pectorals. The classic version of push-ups - with wide arms:

1. Take a lying position with your arms wider than shoulder-width apart.
2. Tighten your abdominal muscles and buttocks to maintain as flat a body position as possible.
3. As you inhale, lower your body while spreading your elbows out to the sides. Lower yourself to the ground, but don't touch it.
4. As you exhale, return to the starting position.

Number of repetitions and approaches. Most likely, you won't be able to do many push-ups at first. Aim for 15 to 20 reps per set for men and 10 to 15 for women.

Periodicity. You need to do push-ups regularly to improve your technique. Do this at least once a week if you complete three workouts during that time.

Knee push-ups

Those who still have difficulty doing regular push-ups should try doing kneeling push-ups. It is easier for girls to do this type of exercise. Technical:

1. Get on your knees, place your hands on the floor at shoulder level. The exercise is performed with a wide stance.
2. Contract your abs, back muscles and buttocks to maintain a straight line from your knees to the back of your head.
3. Bend your elbows and touch your chest to the floor, then return to the starting position.

Number of repetitions and approaches. Three sets of 10 to 15 repetitions.

Periodicity. You can do kneeling push-ups at the end of each workout.

Reverse push-ups

The advantage of inverted bench push-ups is to work the triceps. You can do reverse push-ups from a bench in the gym or from a chair at home. Classic technique:

1. Stand with your back to a bench or chair. Place your palms on the support so that your arms are positioned symmetrically in relation to your spine.
2. As you inhale, simultaneously bend your arms at the shoulders and elbows, lowering your pelvis.
3. As you exhale, straighten your arms and return to the starting position.

Number of repetitions and approaches. Three sets of 15 repetitions will be enough for beginners.

Periodicity. You can include reverse push-ups in every workout.

What to Look for When Creating a Weight Loss Workout Program

• Never forget to warm up. A gentle warm-up minimizes the risk of injury and helps you prepare for your workout.
• Don't rest too long between sets. Your workouts should be intense, but not exhausting. Half a minute of rest between sets will be enough.
• Drink water while resting. It is especially important to replenish your fluid balance when doing cardio exercises.
• If you want to lose weight in one area, you should not perform exercises only in that area. You'll try to shrink your belly by pumping your abs and sides, and you'll quickly overtrain, fatigue, and give up altogether. The set of exercises should be built harmoniously, including strength, cardio and working out problem areas.
• Choose exercises that you enjoy doing. If you want to lose weight at home without a trainer, here's a tip: exercise for fun. Don't work too hard, which will overload your muscles and nervous system.
• We recommend that beginners contact a trainer. A professional will help you master the technique of performing exercises, create a training program and menu.
• Tip for losing weight: combine physical activity with a calorie deficit. You won't lose weight through exercise alone; you need to reconsider your menu.