Effective exercises for weight loss at home

Chapter 1: Fundamentals of losing weight at home and training planning

1.1. Understanding the process of losing weight: calorie balance and metabolism

Losing weight is a fundamental process based on creating calories deficiency. This means that you should burn more calories than you consume. However, a simple contraction of calories is not always the most effective or healthy way. A key role is played by metabolism, a set of chemical processes in the body aimed at maintaining life. Metabolism affects how quickly your body burns calories, and many factors affect it, including genetics, age, gender, muscle mass and level of activity.

• Calorie deficiency: For loss of approximately 0.5-1 kg of weight per week, a deficit of 500-1000 calories per day is required. It is important to create a deficit that is stable and does not lead to excessive starvation, which can lead to a slowdown in metabolism and other health problems. Use online calorie items to evaluate your calorie needs, based on your age, gender, weight and level of activity.
• Metabolism and its acceleration: It is possible to increase metabolism by increasing muscle mass (muscles are burned more calories at rest than fat), regular physical exercises (especially strength training and high -intensity interval training (hiit)), sufficient sleep and proper nutrition (including a sufficient amount of protein). Avoid short -term diets that can slow down metabolism.
• Accounting for basal metabolism (BMR): BMR is the number of calories that your body burns at rest to maintain basic functions, such as breathing and heartbeat. It is an important factor in calculating your calorie needs. There are formulas and online calculators for evaluating BMR.
• Thermal effect of food (Tef): TEF is the amount of energy necessary for your body for digestion, assimilation and metabolism of food. Proteins have a higher Tef than carbohydrates or fats, so an increase in protein consumption can help accelerate metabolism.
• Non -energy physical activity (Neat): Neat is the energy that you spend on all types of activities that are not training, food or sleep, such as walking, standing, gestures and anxiety. The increase in Neat can significantly increase your daily calorie expenses.

1.2. Advantages of at home: convenience, savings and confidentiality

At home, training offers a number of advantages compared to classes in the gym:

• Convenience: You can train at any time that you are comfortable, you do not need to waste time on the road to the hall and back. This is especially important for people with a tight graph.
• Saving: You save money on a subscription to the gym, as well as on vehicles and sportswear (although the presence of comfortable sportswear can motivate).
• Confidentiality: Some people feel uncomfortable in the gym, especially beginners. Home training provides confidentiality and allow you to train without a sense of constraint.
• Personalization: You can configure training in accordance with your needs and goals. You do not need to follow the schedule or engage in exercises that you do not like.
• Less distracting factors: There are fewer distracting factors at home, such as other people and music. You can focus on your training and get the maximum benefit from them.

1.3. Training planning: frequency, intensity, time and type (fitt)

Effective training planning is the key to achieving your weight loss goals. The FITT principle is a useful structure for developing an effective training program:

• Frequency (frequency): How often should you train? For weight loss, it is recommended to engage in moderate cardio intensity for at least 150 minutes per week or 75 minutes a week of intensive cardio. Power training should be carried out 2-3 times a week, working on all the main muscle groups.
• Intensity (intensity): How hard should you train? The intensity should be high enough to challenge you, but not so high to lead to injury. For cardio, use the scale of the perceived load (RPE) or measure the pulse. For strength training, choose a weight that allows you to perform 8-12 repetitions with a good shape.
• Time (time): How long should each training last? The duration of the training depends on the intensity. More intense training can be shorter, and less intense – longer. Start with 30-minute training and gradually increase the duration as your physical shape improves.
• Type (type): What exercises should you do? For weight loss, it is important to combine cardio and strength training. Cardio burns calories, and strength training helps to increase muscle mass, which accelerates metabolism. Choose the exercises that you like so that it is easier for you to adhere to your training program.

1.4. The necessary equipment and the arrangement of the home gym (minimum and advanced options)

You do not need a lot of equipment to effectively train at home. You can start with a minimum set:

• Minimum set:

  • Yoga rug: For a comfortable performance of exercises on the floor.
  • Dumbbells: Start with light weights and gradually increase them as you strengthen. You can buy collapsible dumbbells to save space.
  • Elastic resistance ribbons: A universal tool for strength training, which takes up little space. Various colors indicate a different degree of resistance.
  • Skacques: Great cardio training that requires minimal space.
  • Chair: To perform exercises requiring support.

• Expanded option:

  • Crying: A universal tool for strength training, which involves several muscle groups at the same time.
  • TURNIC: To perform pull -ups and other exercises for the upper body.
  • Press video: To strengthen the muscles of the bark.
  • FIFTABOL: For exercises for balance and strengthening the muscles of the bark.
  • Running path or exercise bike (if possible): For convenient cardio training at home.

The arrangement of the home gym:

• Highlight the place: Find a place in a house where you can do without interference. Make sure you have enough space for exercise.
• Provide ventilation: The room should have enough fresh air.
• Install the mirror (if possible): To monitor your form and technique of performing exercises.
• Create a motivating atmosphere: Decorate the space with motivating posters or photos. Turn on the music you like.

Chapter 2: Cardiocation for burning calories at home

2.1. Walking in place and its variations (high knees, heading of the lower leg)

Walking in place is a simple and effective cardio exercise that can be performed anywhere and anytime. It does not require any equipment and is ideal for beginners.

• Technique:

  1. Stand straight, legs shoulder -width apart.
  2. Start lifting your knees in turn, as if you were going still.
  3. Move your hands in antiphase with your feet.
  4. Keep your back straight and look forward.
  5. Perform the exercise for 15-30 minutes.

• Variations:

  • High knees: Raise your knees as high as possible to your chest. This increases the intensity of the exercise and involves the muscles of the press.
  • The overlap of the lower leg: Raise the heels to the buttocks, bending your legs at the knees. This involves the muscles of the posterior surface of the thigh and buttocks.
  • Walking in place with corps turns: Turn the body from side to side when walking in place. This involves the muscles of the press and the oblique muscles of the abdomen.
  • Walking in place with lifting hands: Raise your arms over your head when walking in place. This increases the intensity of the exercise and involves the muscles of the shoulder girdle.

• Advantages:

  • Low load on the joints.
  • Simplicity of execution.
  • Can be performed anywhere.
  • Improves blood circulation.
  • Increases mood.

2.2. Running on the spot and its variation (with a high lifting knees, with a stabbing of the lower leg)

Running on the spot is a more intense version of walking in the place that burns more calories and improves cardio-reservation.

• Technique:

  1. Stand straight, legs shoulder -width apart.
  2. Start running in place, lifting your knees and moving your hands in antiphase with your legs.
  3. Keep your back straight and look forward.
  4. Perform the exercise for 15-30 minutes.

• Variations:

  • Running in place with a high lifting knees: Raise your knees as high as possible to your chest. This significantly increases the intensity of the exercise and involves the muscles of the press.
  • Running on the spot with the worship of the lower leg: Raise the heels to the buttocks, bending your legs at the knees. This involves the muscles of the posterior surface of the thigh and buttocks.
  • Running in place with side steps: Take the side steps while running on the spot. This involves the muscles of the hips and buttocks.
  • Running in place with jumps: Add small jumps while running around. This increases the intensity of the exercise and involves the muscles of the IKR.

• Advantages:

  • High intensity.
  • It burns a lot of calories.
  • Improves cardio reservating endurance.
  • Strengthens the muscles of the legs.

2.3. Skakkakki jumps: technology, advantages and progression

Skakakki jumping is an excellent cardio training that burns a lot of calories and improves coordination.

• Technique:

  1. Stand straight, legs shoulder -width apart.
  2. Take the rope in your hands, holding the ends at the level of the hips.
  3. Rotate the rope forward using wrists, not shoulders.
  4. Jump through the rope, slightly bending your knees.
  5. Keep your back straight and look forward.
  6. Start with short intervals and gradually increase the duration.

• Advantages:

  • High intensity.
  • It burns a lot of calories.
  • Improves coordination.
  • Strengthens the muscles of the legs.
  • Portability.

• Progression:

  • Start with simple jumps on two legs.
  • Try jumping on one leg.
  • Add double jumps (the rope goes under the feet twice in one jump).
  • Try jumping with your hands crossing.
  • Increase the duration and intensity of training.

2.4. Berpi: technology, variations and advantages for weight loss

Berpi is a comprehensive exercise that involves several muscle groups at the same time and is a great way to burn calories and improve the general physical form.

• Technique:

  1. Stand straight, legs shoulder -width apart.
  2. Sit down, putting your hands on the floor in front of you.
  3. Rub the legs back, taking the position of the bar.
  4. Make push -ups.
  5. Rub the legs back to your hands.
  6. Stand up and jump up, raising your hands over your head.

• Variations:

  • Berpi without push -ups: Simplified version for beginners.
  • Berpi with a knee rise: Add the knees lifting to the chest during a jump up.
  • Berpi with dumbbells: Perform Berpi, holding dumbbells in your hands.
  • Berpi with pull -ups on the horizontal bar: Perform the bourgex, and then pull yourself up on the horizontal bar.

• Advantages:

  • High intensity.
  • It burns a lot of calories.
  • It involves several muscle groups.
  • Improves cardio reservating endurance.
  • Strengthens the muscles of the whole body.

2.5. Jumping Jacks (jumping “legs apart upwards up”): the right technique and progression

Jumping Jacks is a classic cardio exercise that is easy to perform and which effectively burns calories.

• Technique:

  1. Stand straight, legs together, arms on the sides.
  2. Jump, spreading your legs to the sides and at the same time raising your hands over your head.
  3. Return to the starting position.
  4. Repeat exercise.

• Progression:

  • Start at a slow pace and gradually increase the speed.
  • Try Jumping Jacks with dumbbells.
  • Increase the duration of training.

Chapter 3: Power exercises for weight loss at home

3.1. Squats: technique of execution, variations (ordinary, plie, Bulgarian)

Squats are one of the most effective exercises for the lower body that involves the muscles of the hips, buttocks and quadriceps.

• Technique of execution (ordinary squats):

  1. Stand straight, legs shoulder -width apart, socks are slightly expanded to the sides.
  2. Stretch your arms forward or fold them in front of the chest.
  3. Get down, bending your legs in your knees, as if sitting on a chair.
  4. Keep your back straight and look forward.
  5. Get down until your hips are parallel to the floor (or as low as possible, how much your flexibility allows).
  6. Return to the starting position.

• Variations:

  • Squats Plie: The legs are wider than the shoulders, socks are greatly expanded to the sides. Get down, holding your back straight. This exercise focuses on the internal muscles of the hips and buttocks.
  • Bulgarian squats: Put one leg on the rear of the back (for example, a chair or a bench). Get down, bending the supporting leg at the knee. This exercise improves balance and coordination, and also works out the gluteal muscles.
  • Squats with dumbbells: Hold the dumbbells in your hands while performing squats. This increases the load and promotes the increase in muscle mass.
  • Squats with a jump: After you got up from the squat, jump up. This adds a cardio component to the exercise.

• Advantages:

  • Strengthen the muscles of the lower body.
  • Improve functional strength.
  • Burn calories.
  • Improve posture.

3.2. Lugs: technique of execution, variations (forward, backward, side)

Lunches are another excellent exercise for the lower body that involves the muscles of the thighs, buttocks and quadriceps.

• Technique of execution (lunges forward):

  1. Stand straight, legs shoulder -width apart.
  2. Take a wide step forward with one foot.
  3. Get down, bending both legs in your knees until the front knee is right above the ankle, and the rear knee – almost touch the floor.
  4. Keep your back straight and look forward.
  5. Return to the starting position, pushing away with the front leg from the floor.
  6. Repeat the exercise on the other leg.

• Variations:

  • Lunges back: Take a step back instead of a step forward. This exercise less loads the front knee.
  • Side attacks: Take a step away instead of a step forward. This exercise involves the inner and external muscles of the hips.
  • Lunches with dumbbells: Hold the dumbbells in your hands during the lunges. This increases the load and promotes the increase in muscle mass.
  • Lights with a jump: Jump up between the lunges, changing your legs in the air. This adds a cardio component to the exercise.

• Advantages:

  • Strengthen the muscles of the lower body.
  • Improve balance and coordination.
  • Burn calories.
  • They help to form a beautiful shape of the legs and buttocks.

3.3. Push -ups: technique of execution, variations (from the floor, from the knees, on the elevation)

Push -ups are an excellent exercise for the upper body that involves the muscles of the chest, shoulders and triceps.

• Technique of execution (push -ups from the floor):

  1. Take the position of the bar, the hands of the shoulder width, the fingers are directed forward.
  2. Keep the body straight, from head to heels.
  3. Get down, bending your hands at the elbows until the chest almost touches the floor.
  4. Pay off the floor and return to the starting position.

• Variations:

  • Pressing from the knees: Cut to your knees to reduce the load. This exercise is suitable for beginners.
  • Push -ups on the elevation: Place your hands on an elevation (for example, a chair or a bench) to reduce the load.
  • Push -ups with a narrow setting of hands: Put your hands closer to each other to use triceps more.
  • Push -ups with a wide setting of hands: Put your arms wider than your shoulders to use the muscles of the chest more.
  • Push -ups with cotton: Pay off the floor with such force to have time to clap your hands in front of you.

• Advantages:

  • Strengthen the muscles of the upper body.
  • Improve strength and endurance.
  • Burn calories.
  • They require minimal equipment.

3.4. Planck: technique of execution, variations (ordinary, lateral, with lifting arms/legs)

The bar is a static exercise that involves the muscles of the bark (abdomen, back and pelvis). It strengthens the muscles, improves posture and helps stabilize the spine.

• Each technique (ordinary bar):

  1. Take the position of the bar, relying on the forearms and toes.
  2. Keep the body straight, from head to heels.
  3. Tighten the muscles of the abdomen, buttocks and legs.
  4. Keep this position as long as possible, maintaining the correct shape.

• Variations:

  • Lateral bar: Lie on the side, relying on the forearm. Keep your body straight, from the head to the feet. This exercise involves the oblique abdominal muscles.
  • Planck with hand lifting: Raise your arms forward alternately, holding your balance.
  • Planck with lifting legs: Raise your legs alternately up, holding your balance.
  • Brand of the shoulders: Alternately touch the hands of opposite shoulders, holding the body in the bar.
  • Dynamic bar: Came from the position of the bar on the forearms to the position of the bar on straight hands.

• Advantages:

  • Strengthens the muscles of the bark.
  • Improves posture.
  • Stabilizes the spine.
  • It does not require equipment.

3.5. Brouse bridge: technique of execution and variation

The gluteal bridge is an excellent exercise for strengthening the gluteal muscles and the back of the thigh.

• Technique:

  1. Lie on your back, bend your legs in your knees, put the feet on the floor.
  2. Put your hands along the body.
  3. Tighten the gluteal muscles and lift the pelvis from the floor, forming a rectus line from the knees to the shoulders.
  4. Hold in this position for a few seconds, then slowly lower the pelvis back to the floor.

• Variations:

  • Bullhouse bridge with an emphasis on the shoulders: Put your shoulders on an elevation (for example, a bench or sofa) to increase the amplitude of movement.
  • Brouse bridge on one leg: Raise one leg up, performing the exercise on one leg. This increases the load on the gluteal muscles of the supporting leg.
  • A gluteal bridge with an elastic tape: Put on the elastic tape on the hips to increase resistance.
  • Berry bridge with weight: Put weight (for example, dumbbell or pancake from the bar) on the hips.

3.6. Press exercises: twisting, lifts of the legs, “bicycle”

Press exercises help strengthen the muscles of the abdomen and form a flat stomach.

• Twisting:

  1. Lie on your back, bend your legs in your knees, put the feet on the floor.
  2. Put your hands behind your head without clutching your neck.
  3. Tighten the abdominal muscles and lift the upper body from the floor, stretch your chest to your knees.
  4. Slowly go back to the floor.

• Landings of the legs:

  1. Lie on your back, straighten your legs.
  2. Put your hands along the body or under the buttocks.
  3. Tighten the abdominal muscles and raise your legs up without bending them at the knees.
  4. Slowly lower your legs back to the floor.

• “Bicycle”:

  1. Lie on your back, bend your legs in your knees, put your arms behind your head.
  2. Raise the top of the body from the floor and begin to stretch the right hand with your elbow to the left knee and elbow with your left hand to the right knee, imitating a bicycle.

Chapter 4: High intensity interval training (HIIT) for maximum fat burning

4.1. What is hiit and why is it effective for weight loss?

Hiit (High-Intensity Interval Training) is a form of training that includes short periods of intense exercises alternating with periods of recreation or low-intensity exercises.

• Hiit efficiency for weight loss:
  • Calorie burning: Hiit burns a large number of calories in a short time.
  • Burning effect (EPOC): After the HIIT, the body continues to burn calories within a few hours after training, thanks to increased oxygen consumption after training (EPOC).
  • Acceleration of metabolism: Hiit can increase metabolism in the long run.
  • Saving muscle mass: Hiit helps to maintain muscle mass during weight loss.
  • Time saving: Hiit training is usually shorter than traditional cardio training.

4.2. Examples of hiit training at home (Tabata, circular training)

• Tabata:

  • Principle: 20 seconds of intensive exercise, 10 seconds of rest, repeat 8 times (only 4 minutes).
  • Example:
    1. Berpi (20 seconds)
    2. Rest (10 seconds)
    3. Jumping “Legs apart upwards up” (20 seconds)
    4. Rest (10 seconds)
    5. Squats (20 seconds)
    6. Rest (10 seconds)
    7. Lunges (alternately on each leg) (20 seconds)
    8. Rest (10 seconds) Repeat this cycle 2-3 times.

• Circular training:

  • Principle: Perform a series of exercises one after another with a minimum vacation between them, then relax and repeat the cycle several times.
  • Example:
    1. Jumping on a rope (1 minute)
    2. Push-ups (10-15 repetitions)
    3. Squats (15-20 repetitions)
    4. Planck (30-60 seconds)
    5. Lugs (10-15 repetitions on each leg) rest for 1-2 minutes and repeat the cycle 3-4 times.

4.3. Recommendations on security and progression in Hiit

• Safety:

  • Warm up before training: Perform a light cardio-flavor and dynamic stretching.
  • Start small: If you are a beginner, start with short intervals and less intensity.
  • Listen to your body: Do not overdo it if you feel pain.
  • Take breaks: Rest between training to give your body time to restore.
  • Consult a doctor: If you have any health problems, consult your doctor before the start of the Hiit training.

• Progression:

  • Increase the duration of high intensity intervals.
  • Reduce the rest time.
  • Increase the number of repetitions or cycles.
  • Use more complex exercises.

Chapter 5: Stretching and recovery after training

5.1. The importance of stretching for flexibility and preventing injuries

Stretching is an important part of any training program. It helps to improve flexibility, reduce muscle tension and prevent injuries.

• Advantages of stretching:
  • Improves flexibility: Stretching helps to increase the range of movements in the joints.
  • Reduces muscle tension: Stretching helps to relax muscles and relieve tension.
  • Prevents injuries: Flexible muscles are less prone to injuries.
  • Improves blood circulation: Stretching helps to improve blood circulation in the muscles.
  • Relieves stress: Stretching can help relieve stress and improve mood.

5.2. Types of stretching: static and dynamic

• Static stretching: Hold the stretched position for 15-30 seconds. This type of stretching is best suited to complete the training.
• Dynamic stretching: Perform controlled movements, increasing the range in the joints. This type of stretching is best suited for warming up before training.

5.3. Stretching exercises for basic muscle groups

• Stretching for the legs:

  • Stretching of quadriceps: Take the foot of one leg and pull the heel to the buttock.
  • Stretching of the back of the thigh: Sit on the floor, stretch your legs forward and lean to the socks.
  • Stretching of the calf muscles: Put one leg forward, bend it at the knee, and take the other leg back, pressing the heel to the floor.

• Stretching for the upper body:

  • Stretching of the pectoral muscles: Stand against the wall, stretch your hand to the side and turn the body in the opposite direction.
  • Trincial stretching: Raise your hand up, bend it at the elbow and pull the elbow to the head with the other hand.
  • Shoulder stretching: Stretch your hand forward and pull it to you with the other hand.

• Stretching for the back:

  • Cat-Korova: Stand on all fours and round and bend your back alternately.
  • Pose of the child: Sit on your knees, lean forward and stretch your arms forward.

5.4. The importance of recovery after training: sleep, food, outdoor rest

Restoring is the same important part of the training process as the training itself. It helps the body recover after the load, prevent overtraining and achieve better results.

• Dream: During sleep, the body is restored and increases the muscle mass. Try to sleep at least 7-8 hours a day.
• Nutrition: After training, it is important to make up for glycogen reserves and provide the body with protein to restore muscles. Use products rich in carbohydrates and protein, such as fruits, vegetables, whole grain products, meat, poultry, fish, eggs and dairy products.
• Active rest: Easy exercises, such as walking, swimming or yoga, can help improve blood circulation and accelerate muscle restoration.

Chapter 6: Nutrition for weight loss at home

6.1. Fundamentals of a healthy diet: macro and micronutrients

Healthy nutrition plays a key role in the process of losing weight. It is important to understand the foundations regarding macro- and micronutrients.

• Macronutrients:

  • Squirrels: It is necessary for the construction and restoration of muscles, as well as to maintain a feeling of satiety. Sources: meat, poultry, fish, eggs, dairy products, legumes, nuts, seeds.
  • Carbohydrates: Are the main source of energy for the body. Choose complex carbohydrates, such as whole grain products, fruits and vegetables, instead of simple carbohydrates, such as sugar and processed products.
  • Fat: It is necessary for the health of hormones, the absorption of vitamins and maintaining cell function. Choose healthy fats, such as olive oil, avocados, nuts, seeds and oily fish.

• Micronutrients:

  • Vitamins: It is necessary for various functions of the body, such as immunity, vision and bone health.
  • Minerals: It is necessary for various functions of the body, such as the health of bones, nervous system and muscle function.
  • Get vitamins and minerals from a variety of fruit