Many people are overweight and do not want or can not go to the gym.
They stay 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 in the gym (after all, the body is the same) and consists of four ingredients:
- diets(40% success);
- Cardio load(30% success);
- A set of exercises(20% success);
- Sports nutrition(10% success).
Moreover, these ingredients are listed in descending order of importance. If sports nutrition can be neglected, and not necessary, then diet is the foundation. Let’s start with that.
By the way, I forgot to warn you, the topic of weight loss at home is too broad to fit into one article. Therefore, this article will consist of links to other articles.
1. Diet
Those who do not want to count anything can go the other way - design a menu for themselves. But for this you need to know the basic principles of nutrition for weight loss: 5 principles of nutrition for weight loss. And you also know how many calories you need to eat per day: How many calories you need to consume per day to lose weight.
2. Cardio load
It is created to speed up your metabolism and make your body use more energy. For example, a girl weighing 60 kg will consume about 350 kcal for 30 minutes of jogging. And that's about 20% of its daily costs.
Any physical activity in which your average heart rate is approximately 130 beats per minute or higher is suitable as a cardio load. It could be running, cardiovascular equipment, swimming, cycling, playing football, sex. Everything.
A very important parameter is the frequency of cardio training. Better to train 3 days in a row for 30 minutes than a day 1. 30. Ideally, you should have 4 to 5 cardio workouts a week for at least 40 minutes. From 40 minutes to 60. But this if you do not use the third ingredient.
3. A set of exercises
This refers to exercise with dumbbells, dumbbells and other weights. Many will ask: why are they necessary if the goal is to lose weight. The answer is simple. These exercises are only needed to keep your muscles from breaking down as much as possible.
Agree that a beautiful figure is built not only from lack of fat, but also when there is enough muscle. When you start losing weight, your body burns indiscriminately both fat and muscle. And strength training "forces" your body to maintain muscle. They seem to say, "Boy, do you see that the external environment makes the muscles work. Save them! In such conditions, they will still be useful to you. "
4. Sports nutrition
This article is optional for weight loss. But sports nutrition can make this process easier and a little faster. This includes complex fats, L-carnitine, proteins and amino acids.
conclusions
- As you can see, the weight loss process is not based on just one diet. More precisely, it can only be based on diet. And you will indeed lose weight, though not so effectively. But, first, in such cases, the diet should be stricter. And you are unlikely to be able to stick to such a diet all your life. And second, your muscles will go along with the fat. Muscles will even disappear sooner.
- Personally, I advise you to implement all 4 components at the same time. However, if you have very poor physical fitness, then the first month may be limited to some sets of exercises without cardio load.
- The optimal rate of weight loss is 4-5 kg per month. If you lose weight faster, it means you are losing muscle along with fat.
- If you are using a cardio load and a range of exercises, then ideally there should be about 5 workouts per week. 2-3 cardio workouts, and 2-3 barbell and dumbbell workouts. You can read more about their combination here. Good luck!
I repeat once again that this weight loss ingredient is optional. But, with proper use, it can be great for those who are losing weight very strongly.