Many people are overweight and either don't want to or can't go to the gym.
You stay at home and want to lose weight. Yes, you can lose weight at home, but you still need to exercise. But first things first.
In general, losing weight at home is no different from losing weight at the gym (after all, the body is the same) and has four components:
- diet(40% success);
- Cardio exercise(30% success);
- A series of exercises(20% success);
- Sports nutrition(10% success).
In addition, these components are arranged in descending order of importance. When sports nutrition can be neglected and is not required, nutrition is the foundation. Let's start with her.
By the way, I forgot to warn you, the topic of losing weight at home is too big to fit in one article. Hence, this article consists of links to other articles.
1. Diet
If you don't want to count, you can go in the other direction - put together a menu. But for this you need to know the basic principles of diet for weight loss: 5 principles of diet for weight loss. And also know how many calories you need to eat per day: how many calories you need to consume in a day to lose weight.
2. Cardio exercise
It is designed to speed up your metabolism and make your body use more energy. For example, a girl weighing 60 kg consumes about 350 kcal for 30 minutes of slow running. And that's about 20% of your daily cost.
Any physical activity where your average heart rate is approximately 130 beats per minute or more is suitable as cardio exercise. It can be running, cardiovascular equipment, swimming, cycling, playing soccer, sex. Something.
A very important parameter is the frequency of cardio exercise. Better to work out 3 minutes in a row for 30 minutes than on day 1. 30. Ideally, you should do 4 to 5 cardio workouts per week for at least 40 minutes. From 40 minutes to 60. However, this will be the case if you are not using the third component.
3. A series of exercises
This refers to exercising with dumbbells, barbells, and other weights. Many will ask, why are they needed when the goal is to lose weight? The answer is simple. These workouts are only needed to keep your muscles from collapsing as much as possible.
Agree that a beautiful figure is built not only from the absence of fat, but also from having enough muscles. When you start losing weight, your body is indiscriminately burning both fat and muscle. And weight training "forces" your body to hold muscles. They seem to be saying to him, "Dude, you can see that the outside environment is making your muscles work. Save her! In such conditions, they will continue to be useful to you. "
4. Sports nutrition
This article is optional for weight loss. However, sports nutrition can make this process easier and a little faster. This includes complex fat burners, L-carnitine, protein and amino acids.
Conclusions
- As you can see, the process of losing weight is not just based on diet. More precisely, it can only be diet based. And you will indeed lose weight, albeit not as effectively. But, firstly, in such cases, the diet should be more strict. And it is unlikely that you will be able to stick to such a diet all your life. Second, your muscles will go with the fat. The muscles will go away even sooner.
- Personally, I advise you to implement all 4 components at the same time. However, if you have very poor physical fitness, you can limit yourself to a few non-cardio exercises for the first month.
- The optimal rate of weight loss is 4-5 kg per month. If you lose weight faster, it means that you will lose muscle along with fat.
- If you are using both cardio load and a series of exercises, ideally around 5 workouts per week should be done. 2 - 3 cardio workouts and 2 - 3 workouts with barbells and dumbbells. You can read more about their combination here. Good luck!
I repeat once again that this weight loss component is optional. But when used properly, it can be great for those who are losing weight very severely.