Many people are overweight and do not want or cannot go to gyms.
They stay at home and want to lose weight. Yes, you can lose weight at home, but you still have to train. But first.
In general, weight loss 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);
- A set of exercises(20% success);
- Sports nutrition(10% success rate).
Moreover, these components are arranged in descending order of importance. If sports nutrition can be neglected and is not necessary, then nutrition is the foundation. Let's start with her.
By the way, I forgot to warn you, the topic of weight loss at home is too extensive to fit into one article. Therefore, this article will consist of links to other articles.
1. Diet
Those who don't want to count anything can go the other way - put together a menu for themselves. But for this you need to know the basic principles of a weight loss diet: 5 principles of a weight loss diet. And you also know how many calories you need to eat per day: How many calories you need to ingest per day to lose weight.
2. Cardio load
It is designed to speed up your metabolism and make your body expend more energy. For example, a girl weighing 60 kg will consume about 350 kcal in 30 minutes of light running. And that’s about 20% of her daily expenses.
Any physical activity where your average heart rate is approximately 130 beats per minute or more is suitable as a cardio workout. It can be running, cardiovascular equipment, swimming, cycling, playing football, sex. Anything.
A very important parameter is the frequency of cardio training. 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, at least 40 minutes. From 40 minutes to 60. But that's if you don't use the third component.
3. A set of exercises
This applies to training with dumbbells, weights 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 keep your muscles from breaking as much as possible.
Agree that a beautiful figure is built not only due to lack of fat, but also when there is enough muscle. When you start losing pounds, your body burns both fat and muscle indiscriminately. And strength training "forces" your body to keep muscles. They seem to say to him: "Man, you see that the external environment gives you muscles to work. Save them! In 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. These include complex fat burners, 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 be based only 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 stick to such a diet your whole life. And second, your muscles will go along with the fat. The muscles will disappear even earlier.
- I personally advise you to implement all 4 components at the same time. However, if you have very poor physical fitness, then you can limit yourself to some exercises without cardio for the first month.
- The optimal weight loss rate is 4-5 kg per month. If you lose weight faster, it means that you are losing muscle along with fat.
- If you use both a cardio load and a set of exercises, then ideally there should be about 5 workouts a week. 2 - 3 cardio workouts and 2 - 3 weight training and dumbbells. You can read more about their combination here. Good luck!
I repeat once again that this component of weight loss is optional. But with proper use it can be great for those who lose weight very hard.