Many people are overweight and don’t want or can’t 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 train. But first thing first.
Generally, losing weight at home is no different from losing weight at the gym (after all, the body is the same). It consists of four parts:
- diet(The success rate is 40%);
- Cardio Load(30% success rate);
- A set of exercises(20% success rate);
- Sports nutrition(The success rate is 10%).
In addition, these components are arranged in descending order of importance. If sports nutrition can be ignored and it is not necessary, then diet is the basis. Let's start with her.
By the way, I forgot to warn you that the topic of weight loss at home is so extensive that an article is not suitable. Therefore, this article will contain links to other articles.
1. Diet
Those who don't want to calculate anything can take another approach-write a menu for themselves. But for this, you need to understand the nutritional principles of weight loss: 5 nutritional principles of weight loss. And also know how many calories you need to eat every day: how many calories you need to consume every day to lose weight.
2. Aerobic exercise
It is designed to speed up your metabolism and make your body consume more energy. For example, a girl weighing 60 kg will consume about 350 kcal in 30 minutes of jogging. This is about 20% of her daily expenses.
Any physical activity where your average heart rate is about 130 beats per minute or higher is suitable as aerobic exercise. It can be running, cardiovascular equipment, swimming, cycling, playing football, having sex. anything.
A very important parameter is the frequency of cardio training. It is best to train for 3 consecutive days for 30 consecutive days instead of 1. 30 per day. Ideally, you should do aerobic exercise 4 to 5 times a week for at least 40 minutes. From 40 minutes to 60 minutes. This is the case when the third component is not used.
3. A set of exercises
This refers to training with dumbbells, barbells and other weightlifting. Many people will ask: if the goal is to lose weight, why do you need them. The answer is simple. You only need to do these exercises to keep your muscles as unbreakable as possible.
Agree that building a beautiful body is not only due to no fat, but also enough muscle. When you start to lose weight, your body will burn fat and muscle. Strength training can "force" your body to maintain muscles. They seemed to say to him: "Man, you see the external environment making your muscles work. Save them! In this case, they are still useful to you. "
4. Sports Nutrition
This item is an optional item for weight loss. But sports nutrition can make this process easier and faster. This includes complex fat burners, L-carnitine, protein and amino acids.
in conclusion
- As you can see, the weight loss process is not only based on one diet. More precisely, it can only be based on diet. Despite the poor results, you will indeed lose weight. But first, in this case, the diet should be more strict. And it is impossible for you to stick to such eating habits throughout your life. Second, your muscles will move with fat. The muscles will disappear even sooner.
- Personally, I recommend that you implement all 4 components at the same time. However, if your physical health is very poor, then in the first month, you can limit yourself to some exercises that do not have a heart load.
- The best weight loss rate is 4-5 kg per month. If you lose weight faster, it means you are losing muscle with fat.
- If you use aerobic exercise and a group of exercises at the same time, you should ideally do about 5 exercises a week. Do 2 to 3 aerobic exercises, and use barbells and dumbbells for 2 to 3 exercises. You can read more about its combination here. good luck!
I repeat, weight loss is optional. However, if used correctly, it may be great for people who have difficulty losing weight.