How to lose weight fast with exercise
Exercise for fast weight loss at home
In the struggle for slim figure we can not always afford regular visits to the gym or fitness center, and here come exercises for fast weight loss at home to the aid. To get the desired result while exercising at home, follow the advice of professionals – they are prompt, what kind of exercise for weight loss are the most useful.
The mood on the Fast Weight Loss
Your exercise for fast weight loss will largely depend on how you decide to self-discipline. This is a critical factor in the effectiveness studies. They should be regular and with a positive attitude, at least 3 times a week and a duration of 40 minutes. Exercises that change you for the better must be loved by you. Exercise for fast weight loss needs to be perceived with joy, make them with happy – every coach will tell you that if you do so, weight loss occurs as if by magic. Conversely, if you perceive workouts for weight loss as hard labor, the results will be minimal.
How to lose weight fast with exercise – what you’ll need:
- Demountable dumbbells, weight can be changed in the range of 3-16 kg (6-34 lbs.).
- Narrow bench with a spring upholstery.
- Special floor mat for physical exercise.
- A convenient sports uniforms from “breathing” natural fabric.
- Comfortable sports shoes.
Any exercise, including exercises for weight loss at home, must begin with a warm-up. The purpose of the warm-up – warm up the muscles and make them work, otherwise you may be injured and instead of fast losing weight you must will be a long time to heal it. Start your exercise for fast losing weight with a five-minute run in place or walking with raised knees. Then do the slopes – right, left, forward, backward, with the maximum speed for 3 minutes on each side. Complete home workout with exercise on hands – rotate the shoulders, elbows, hands, simulate swimming breaststroke and crawl for 5-7 minutes. Believe me, these simple exercises for losing weight mean no less than the complex itself.
Basic exercises for fast losing weight
The first exercise for fast weight loss helps to “reset the volume” on the inside of the thighs and buttocks. Squat 20 times per 1 approach, placing hands on the waist and legs apart at shoulder width. Breathe in a deep squat. Getting up to the starting position, exhale. Keep your back straight and do not bend. Later, increase the load up to 3 approaches with a short break to the minute. In a few weeks start squats with dumbbells.
The second exercise for fast weight loss and slimness thighs – should be carried out lunges on one leg: a long step with the right foot, inhale, lower the knee of the left leg to the floor. Going back to the starting position, do a slow exhale. Your arms should be at the waist, legs rotate. Start with 15 exercises on one approach, and then increase to 30 for 1 set of 3 approaches.
The third exercise is not only for fast weight loss, but also for improving the shape of breasts. When people lose weight, also lose weight muscles, that support the breasts and you need to add them power. Lie back on the bench, on a breath spread your arms with dumbbells in side on the exhale pinch them together over the breast. For the first – 12 exercises on one approach; later – to 3 approaches. Gradually increase the weight of the dumbbell.
The fourth exercise for fast weight loss is good because it removes the extra inches in the waist, helping to tighten the lower abdominal muscles. Lie on your back on the mat; take hold of the heavy immovable object (sofa, wall bars). Bend your knees. Exhaling, raise the legs high above your head. Breathe, while lowering leg to the starting position.
The fifth exercise for fast weight loss, which everyone knows, is work with the abdominals. Fix your feet, bend your knees. Upper abdominal muscles you will strengthen, shaking your abs. During expiration, you have to bend and lower your head, and during inspiration you should to go back to the floor. As with the previous exercise this is performed the maximum possible number of times for you per 1 approach. Later, you need to improve results and increase the number of sets to 3.
Sixth exercise for fast weight loss – the famous gymnastic hoop. It not only burns fat around the waist and buttocks, but also improves the metabolism, which is important for weight loss, and helps to eliminate cellulite. Minimum time – 10 minutes per session, and exercise for weight loss with the hoop must be uninterrupted. Fell hoop – picked up and twist again, without rest or stop.
Of course, it’s not all exercises that will help you lose weight fast, but they can be your base for the first physical exercise. Next you will choose exercises that will help you lose weight fast in the desired areas of the body – thighs, buttocks, waist, and legs.
In order to fast weight loss exercises were the most effective, you need to adjust nutrition, by excluding flour, fat and sweet. Otherwise what’s the point to burn fat through exercise, if you immediately add it for food.
Dinner should be light, and in the daily diet must be raw vegetables and fruits. Include in your weekly diet regime or at least one fasting day, and the result of a home set of exercises you will feel on 4-6 week of regular physical exercise.