Many people are overweight and either unwilling or unable to go to the gym.
They stay home and want to lose weight. Yes, you can lose weight at home, but you still need to work out. But first.
In general, losing weight at home is no different from losing weight at 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).
In addition, these components are arranged in descending order of their importance. If sports nutrition can be overlooked and is not necessary, then diet is the base. Let's start with it.
By the way, I forgot to warn you, the topic of home weight loss is too big to fit into one article. Therefore, this article will include 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 basics 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 allow your body to use more energy. For example, a girl weighing 60 kg will consume about 350 kcal during 30 minutes of slow running. And that's about 20% of his daily expenses.
Any physical activity in which your average heart rate is around 130 beats per minute or more is suitable as a cardio load. It can be running, cardiovascular equipment, swimming, cycling, soccer, sex. Whatever.
A very important parameter is the frequency of the cardio training. Better to train 3 days in a row for 30 minutes than on day 1. 30. Ideally, you should have 4-5 cardio workouts per week for at least 40 minutes. From 40 minutes to 60. But that's if you don't use the third component.
3. A series of exercises
It refers to training with dumbbells, barbells, and other weights. Many will wonder: why are they necessary if the goal is to lose weight. The answer is simple. These workouts are only necessary to keep your muscles from breaking down as much as possible.
Agree that a beautiful figure is built not only from the absence of fat, but also when it has enough muscles. When you start to lose weight, your body indiscriminately burns fat and muscle. And strength training "forces" your body to hold back its muscles. They seem to be saying to him, "Dude, you see the outside environment is working your muscles. Save them! In such conditions, they will always be of use to you. "
4. Sports nutrition
This article is optional for weight loss. But sports nutrition can make this process easier and a bit faster. This includes complex fat burners, L-carnitine, protein, and amino acids.
conclusions
- As you can see, the process of losing weight is not all about diet. More precisely, it can only be based on diet. And you will indeed lose weight, but not as effectively. But, first of all, in such cases the diet should be more strict. And it is unlikely that you will be able to stick to such a diet all your life. And second, your muscles will accompany the fat. The muscles will disappear even sooner.
- Personally, I advise you to implement all 4 components at the same time. However, if you are in very poor physical shape, the first month you can limit yourself to a series of exercises with no cardio load.
- The optimal rate of weight loss is 4-5 kg per month. If you lose weight faster, it means that you are losing muscle in addition to fat.
- If you are using both a cardio load and a series of exercises, there should ideally be around 5 workouts per week. 2-3 cardio workouts and 2-3 barbell workouts. 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 are losing weight really hard.