Effective exercises to lose weight fast

There is no magic pill and nothing better than diet and exercise has yet been invented to lose weight. Besides, one does not work without the other. But even simple weight loss exercises will help you increase activity, burn calories and get a toned body.

So you have decided to lose excess weight. Which way must you go?

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

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

Proper nutrition for weight loss

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

The coach advises:

1. Never let yourself feel hungry. The hungrier a person is, the more they eat. When you are hardly hungry, this is the time to eat, because after half an hour or an hour you will eat a lot more.
2. Keep your previous diet, but take a spoonful of the usual dose every day. This is a very small amount, but if you look at it over a week, it is already minus seven spoons per meal. Your stomach gets used to it quickly, it starts to shrink and you are satisfied with less food.
3. Do not eat too much. There is no need to wait for the feeling "Poof, I'm full". The feeling of satiety comes 15-20 minutes after eating. Only after this time can you objectively assess whether you are full or not. It is better to leave the table withfeeling of fullness, but not gluttony, when it is difficult to breathe.

When you lose weight, proper nutrition should be mainly protein and fat. Eat more meat, cottage cheese, eggs, fish. Do not forget about vegetables and cereals, whole grain 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 should be balanced and varied so that there is no desire to spoil. But if you really want to remember the taste of the cake and chips, then you can eat the "forbidden" food little by little. It is believed that if you eat 90% right, you can afford 10% high-calorie foods.

Should you go on a diet or count calories? Everyone chooses a nutritional system that suits them. In dieting, you eliminate certain foods and thereby reduce the calorie content of your diet.

Advice.Try creating a menu for the week with recipes you enjoy. There is nothing magical about PP recipes, and they are often even higher in calories than regular ones, and almond flour desserts take a lot of time. Take a simple whole food and protein diet as a base. Don't like oatmeal? Eat breakfast with scrambled eggs and vegetables. You need a flexible approach to diet because a healthy lifestyle stays with you throughout your life.

And don't forget to maintain hydration, especially during active sports. Always keep a bottle of water handy. If drinking plain water is difficult, add lemon juice or mint leaves to it.

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

Everyone chooses where they 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 plan if you signed up for group training with a sports club. But it is equipped with all the necessary equipment and exercise equipment for successful weight loss.

Home workouts have become very popular recently. There is no need to go anywhere, stick to a plan and schedule. But it takes a strong will and some physical training to do the exercises correctly.

The exercises themselves to lose 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 work out at home, a mat comes in handy. You may need small weights of 2 and 5 kg and fitness bands, if the exercise program includes them. In fact, you can train without any equipment and do fat burning and strength training with your own body weight, without any special equipment. The gym has everything you need.

In any case, you need clothes for sports:

• sneakers with good cushioning and ventilation;
• leggings or well-stretched sweatpants;
• several synthetic t-shirts (cotton takes a long time to dry from sweat);
• sports top for women.

This is a basic kit you can't live without, either in the gym or at home. You'll also need a water container and, if possible, a fitness bracelet or heart rate watch.

Advice.Take a small towel with you to the gym. You need to put it on the exercise equipment when you do exercises.

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

Various types of exercises and workouts are effective for losing weight. This is explained by the unique characteristics of the body. The most effective form of training is considered to be cardio. But you also need anaerobic (strength) exercise so that the skin does not sag after weight loss.

Let's figure out what basic exercises for weight loss can be found in the gym and when you work out at home. You will understand why different types of activities are necessary to get in shape. And finally, decide which is better - cardio or strength training?

Strength training

Strength training is aimed at hypertrophy, that is, muscle growth. In fact, strength training speeds up your metabolism, but gradually. Usually those who lose weight choose other training and there is a reason for that.

What are the benefits of strength training for weight loss?

1. After strength training, your body burns calories to recover.
2. When working "to failure", micro-injuries occur in the muscles and the body spends energy restoring them.
3. Muscle requires much more energy to "maintain" than fat.
4. There are elements of strength training in interval training, for successful execution of which you must first master the correct basic execution.

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

Cardio exercises

Cardio training is a great option for weight loss. They quickly lead to fat burning and at the same time pump the heart muscles and respiratory system. You can do cardio at home and at the gym. It's not always high intensity, but it will take some effort to burn fat. And beginners need to engage in training gradually.

Best Cardio Exercises:

• side step with arms up;
• boxing;
• burpees;
• kicks to the side;
• raise the knees from the lungs;
• jump rope

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

Aerobic training

Aerobic exercise helps you lose weight and improves cardiovascular function. When they are performed, the body consumes a large amount of oxygen. These exercises make you more resilient. Exercise is considered the best way to burn calories.

Aerobic training, or cardio, as it is commonly called, is the best exercise for losing weight. This includes running, high-speed exercise bikes, elliptical and brisk walking on a treadmill. What matters is that the fat burning process starts within 30 minutes. The exercise should last 40–60 minutes, but it is better to start with 10–15 minutes and add 2–3 minutes every day.

Aerobic exercise includes running, dancing, team sports and ice skating. In short, any stress that makes your heart beat faster. However, in order to properly burn fat through aerobic exercise, you need to stick to a certain heart rate.

You can do aerobic exercise every day. If you replace them with other types of exercise, then twice a week is enough.

Anaerobic training

In anaerobic training, the body receives energy without oxygen. Muscles use glycogen (a product of glucose breakdown) stored in the blood. It is strength training in the gym that aims to develop and strengthen muscles and short runs. They do not use fat as energy.

Anaerobic exercise burns fewer calories than aerobic exercise. So how can they be useful to you? The fact is that muscles spend some time after anaerobic exercise - 12-36 hours. In addition, due to muscle growth, you will burn fewer calories at rest. But still trainers agree that aerobic training is more effective for weight loss.

Interval training

To lose weight fast, you need intense but not exhausting exercises that you could do regularly. HIIT (or HIIT in English) - interval training - suits your goals. They are suitable for beginners and experienced athletes. You just need to adjust the speed according to the level of preparation.

A good example of HIIT is Tabata. Exercises should be quick (but efficient) for 20–60 seconds. After this you rest for 10-40 seconds. The longer the rest interval, the less intense the workout. A HIIT workout might look like this:

• running in place;
• squats;
• plie squats;
• push ups;
• pull your knees to your stomach in a plank.

As a rule, one round consists of 5-6 exercises. Most of the time this is body weight training. Beginners can drive three laps, more advanced - five laps. Exercises can be repeated, but there is a possibility when each interval aims to work specific muscle groups.

Thanks to this arrangement, within half an hour you will be drying your sweat and gasping with happiness for having managed to burn 300-500 extra calories.

Warming up before doing exercises for weight loss: is it necessary or not?

Here, trainers agree: warming up before weight loss exercises is a must. A physical warm-up takes 5-10 minutes but helps you prepare for the workout, avoid injury and warms up all muscles and joints.

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

1. Turn your head slowly 3-4 times clockwise and counterclockwise.
2. Make circular movements with your arms at a medium speed 5-10 times back and forth.
3. Bend your arms away from your chest 5-10 times.
4. Rotate your pelvis 5 times in both directions.
5. Lean 5-10 towards the toes with straight legs.
6. Do 5-10 turns in both directions.
7. Rotate your hips.
8. Stretch your hands and ankles.

After warm-up exercises, you can walk on the treadmill at high speed for 10–15 minutes to warm up. And then proceed to the main complex.

Exercises to lose belly fat: crunches, leg raises, vacuum

It is impossible to lose weight in any one 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 on your 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 exercise correctly and regularly and then, provided you are in a caloric deficit and have enough basal activity, you will get the desired relief. When this happens - after a week, a month or six months, depending on your physique and nutrition.

Ab crunch: straight, backward, side

Lying press 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 and lift your shoulder blades off the mat.
4. Tighten your abdominal muscles.
5. As you inhale, slowly lower yourself down onto the mat without straightening all the way.

There is no need to rise too high, lift your chin from your chest and pull yourself forward with your arms. The press should be constantly tensioned.

Reverse crunch on the flooris an exercise where you have to lift your legs while tensing your lower abdomen:

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

Straight and reverse crunches can be done on a bench, holding the bench behind your head with your hands.

Side crampsLateral abdominal muscles are strengthened on the abdomen. It's convenient to do side crunches on a hypertrophy machine:

1. Adjust the height so that the top of the exercise pad is level with the bottom of your pelvis.
2. Starting position - feet resting on the base of the simulator, body straight, arms at chest level.
3. As you exhale, tilt your body down, and as you inhale, return to the starting position.

Side crunches should be done using the oblique abdominal muscles, but not by inertia.

Number of repetitions and approach. For male and female beginners, three sets of crunches of 20 repetitions are sufficient. You can do the exercise at the beginning or end of strength training, in the morning, afternoon or evening.

Frequency. At least once a week. The result of abdominal cramps depends on the structure. You can switch between forward, backward and side crunch.

Exercises to lose weight on the sides: plank, bends, swings

It is impossible to remove flanks with weight loss exercises alone. To burn stored fat, you need to maintain a calorie deficit and exercise more. Planks, leg swings and curls are pretty energy intensive exercises and they will help you lose excess weight and give your body beautiful curves.

A set of exercises to lose weight on the sides at home must include exercises for the oblique abdominal muscles. When combined, these training elements will help you quickly remove fat deposits around the waist.

Side plank: strengthen all muscles

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

1. Get into a regular plank position, resting on your forearms and toes.
2. Turn around and shift your weight to one side of your body.
3. Tighten your stomach and straighten your body by supporting yourself on your forearms and ankles.
4. Return to starting position - regular plank.

For those who are more advanced in the side plank, you can add orthotics to work the arm muscles and crunches to pump up the abs.

Number of repetitions and approach. It is enough to hold a static exercise for 30 seconds and gradually increase the time. The exercise is performed in one approach.

Frequency. You can finish each exercise with a side plank.

Side bends: remove the sides

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

1. Stand straight with your feet shoulder width apart. Squeeze your shoulder blades and hold your stomach.
2. Slowly lean to the side and stretch your arm along your body. You need to bend as low as you can. Then return to the starting position.
3. Repeat the movement in the other direction.
4. You can do the exercise without anything at first, and then add 2 kg weights and gradually increase the weight.

Number of repetitions and approach. Three sets of ten technical reps on each side is a great addition to your training.

Frequency. Lateral side bends can be done once a week.

Standing hip replacement

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

1. Stand straight, put your hands on your waist.
2. Extend your leg to the side and try to maintain an even posture.
3. Slowly return the leg to the starting position.

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

Number of repetitions and approach. Three sets of 15–20 reps on each leg.

Frequency. Alternate this exercise with another one, performing hip exercises once a week.

Leg raises while lying on your side

Lying hip flexors are the same as standing hip flexors, only performed on a mat.

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

You can perform leg curls while lying down with a barbell or dumbbells.

Number of repetitions and approach. Three sets of 15–20 reps on each leg.

Frequency. 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 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 the 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 stress on all the muscles in your legs and butt. If you do this exercise correctly, in addition to losing weight, you will get sculpted 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 do a squat. Feet about hip width apart.
2. Stand up, tighten your abs, straighten your legs.
3. Lower your pelvis while spreading your knees out to the sides.
4. Tighten your butt and stand up straight.

There are many options to make the squat technique more difficult:

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

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

Number of repetitions and approach. Three sets of 25 bodyweight reps.

Frequency. 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 noticeable results from your hard work.

Exercises to lose weight on the arms

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

Push-ups - classic exercises

Proper push-ups are a useful part of your regular weight loss routine. The exercise works on the triceps, stomach and chest muscles. Classic version of push-ups - with wide arms:

1. Assume a supine position with your arms wider than shoulder width apart.
2. Tighten your abdominal muscles and glutes to maintain your posture as much as possible.
3. As you inhale, lower your body while spreading your elbows to your sides. Lower yourself to the floor but do not touch it.
4. As you exhale, return to the starting position.

Number of repetitions and approach. You probably won't be able to do many push-ups at first. Aim for 15-20 reps per set for men and 10-15 for women.

Frequency. You need to do push-ups regularly to improve your technique. Do this at least once a week if you have three workouts in that period.

Push-ups on knees

Those who still find it difficult to do regular push-ups should try doing push-ups from the knees. It is easier for girls to do this particular type of exercise. Technology:

1. Get on your knees, place your hands on the floor at shoulder height. The exercise is performed with a wide stance.
2. Tighten your abs, back muscles and glutes so that you 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 approach. Three sets of 10–15 repetitions.

Frequency. You can do push-ups from the knees at the end of each exercise.

Reverse push-ups

The benefit of reverse bench push-ups is working the triceps. You can do reverse push-ups from a bench at the gym or from a chair at home. Classic techniques:

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

Number of repetitions and approach. Three sets of 15 repetitions are enough for beginners.

Frequency. You can include reverse push-ups in every exercise.

What to look for when creating a weight loss exercise plan

• Never forget to warm up. A gentle warm-up minimizes the chance 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 rest between sets will be enough.
• Drink water while resting. It is especially important to rehydrate while doing cardio.
• If you want to lose weight in one area, you should not perform exercises only in that area. You'll try to remove your abs by pumping up your abs and sides, and you'll quickly overtrain, get tired, and give up completely. The training set should be coordinated, including strength, cardio and working on problem areas.
• Choose exercises that you enjoy doing. If you want to lose weight at home without a trainer, here are some tips: exercise for fun. Do not overwork, overloading the 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 plan and menu.
• Top tips for losing weight: combine physical activity with a calorie deficit. You will not be able to lose weight through exercise alone; you need to revise your menu.