Many people are overweight and do not want or cannot go to the gym.
They 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 in the gym (after all, the body is the same) and consists of four components:
- Diet(40% success);
- Cardio load(30% success);
- Exercise set(20% success);
- Sports nutrition(10% success).
In addition, these components are arranged in descending order of importance. If sports nutrition can be neglected and not necessary, then diet is the basis. Let's start with her.
By the way, I forgot to warn you, the topic of weight loss at home is too broad to fit in one article. Therefore, this article will consist of links to other articles.
1. Diet
Those who do not want to count anything can go another way - to compile 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 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 designed to speed up your metabolism and make your body use more energy. For example, a girl weighing 60 kg will consume about 350 kcal in 30 minutes of slow running. And that's about 20% of her daily expenses.
Any physical activity in which your average heart rate is approximately 130 beats per minute or higher is suitable as a cardio workout. This can be running, cardiovascular equipment, swimming, cycling, playing football, sex. Everything.
A very important parameter is the frequency of cardio training. It is better to train 3 days in a row for 30 minutes than one 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 that's if you don't use the third component.
3. Exercise set
This applies to training with dumbbells, barbells and other weights. Many will ask: why are they needed if the goal is to lose weight. The answer is simple. These workouts are only needed to protect 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 to lose weight, your body indiscriminately burns both fat and muscle. And strength training "forces" your body to hold its muscles. It seems to tell him, "Dude, do you see that the external environment makes your muscles work. Keep them! Under such conditions, they will still be useful to you. "
4. Sports nutrition
This item is not mandatory for weight loss. But 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 weight loss process is not based on just one diet. More precisely, it can only be based on diet. And you will really lose weight, although not as effectively. But, first, in such cases, the diet should be stricter. And you will hardly be able to adhere to such a diet for the rest of your life. And second, your muscles will go along with the fat. The muscles will even disappear sooner.
- Personally, I advise you to apply all 4 components simultaneously. However, if you have very poor physical training, then in the first month you can limit yourself to a set of exercises without cardio.
- The optimal rate of weight loss is 4-5 kg per month. If you lose weight faster, it means that you lose muscle along with fat.
- If you use both cardio and a set of exercises, then ideally there should be about 5 workouts a week. 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 component of weight loss is not mandatory. But with proper use it can be great for those who lose weight very hard.