If the problem of excess weight is familiar to you firsthand, do not expect that "will resolve itself." Even when there is no time or opportunity to visit the pool and fitness club, you should pull yourself together and start exercising regularly at home. The main thing in this is to choose the right exercises for losing weight, perform them regularly and stubbornly, although not quickly, go towards your goal.
Instructions
Step 1
Consult a professional fitness instructor who will help you choose an individual weight loss program based on your wishes. Remember that exercise choices also depend on the type of distribution of body fat on your body. In addition, regular training is a basic principle. Having achieved the result, you do not need to stop exercising, in order to keep yourself in good shape, continue to do the set of exercises for losing weight at least 3 times a week.
Step 2
The greatest effect on fat burning is given by aerobic exercise, even not very intense. Therefore, along with exercise, it would be good to do brisk walking in the morning. Taking into account that the burning of adipose tissue begins only after half an hour of training, such a walk, ideally, should last 45-60 minutes.
Step 3
Be sure to include a warm-up in your set of exercises, which will help prepare the body for the upcoming physical activity. As a warm-up, run in place or walk with your knees raised high for 5 minutes. Do a variety of bends and swings with your arms and legs.
Step 4
The main exercises should include exercises for the press, for the muscles of the legs and buttocks, chest, abdomen, shoulders, back and for the development of flexibility of the spine, on which the presence of a waist depends. The main thing is that all muscles receive an even load, so even those areas to which you have no complaints should also participate in the exercises, but of course more attention should be paid to problem areas.
Step 5
Start the main part of your workout with exercises for the glutes and inner thighs. Perform squats at least 20 times. Control your breathing and clearly follow the breathing directions for each exercise. Breathe in at the moment of maximum tension, exhale - relaxing. For weight loss, use exercises that include lunges, gradually bring their number from 15 to 30.
Step 6
After a month of classes, you will need to increase the load. Include in your mandatory set of exercises those that need to be performed with dumbbells, weights. Use a hoop to burn fat around your waist and abdomen. Calculate that if the first time you practice 1-1, 5 hours a week, then in a couple of months the total number of hours of classes per week should increase to 3-4.
