Many people are overweight and are unwilling or unable to go to gyms.
They stay home and want to lose weight. Yes, you can lose weight at home, but you still have to train. But first things first.
In general, losing weight at home is no different from losing weight at the gym (the body is the same after all) and consists of four components:
- Diet(40% success);
- Cardiovascular load(30% success);
- A set of exercises(20% success);
- Sport Nutrition(10% success).
Furthermore, these components are arranged in descending order of importance. If sports nutrition can be neglected and not necessary, then diet is the foundation. Let's start with it.
By the way, I forgot to warn you, the topic of weight loss at home is too extensive to fit in one article. Therefore, this article will consist of links to other articles.
1. Diet
Those who do not want to tell anything can go the other way: compose a menu for themselves. But for this you need to know the basic principles of nutrition to lose weight: 5 principles of nutrition to lose weight. 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. Cardiovascular 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 around 350 kcal during 30 minutes of slow running. And this is about 20% of the daily costs of it.
Any physical activity in which your average heart rate is approximately 130 beats per minute or higher is suitable as a cardiovascular load. It can be running, cardio equipment, swimming, cycling, soccer, sex. Anything.
A very important parameter is the frequency of cardiovascular training. It is better to train 3 days in a row for 30 minutes than 1, 30. Ideally, you should have 4-5 cardio workouts per week for at least 40 minutes. 40 minutes to 60. But this is if you don't use the third component.
3. A series of exercises
This refers to training with dumbbells, bars, and other weights. Many will wonder: what are they needed for if the goal is to lose weight. The answer is simple. These workouts are only necessary to prevent the muscles from breaking down as much as possible.
Agree that a beautiful figure is built not only by the absence of fat, but also when you have enough muscles. When you start losing weight, your body burns fat and muscle indiscriminately. And strength training "forces" your body to retain muscles. They seem to say to him: "Friend, you see that the external environment makes your muscles work. Save them! In such conditions, they will still be useful to you. "
4. Sports nutrition
This item is optional 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 based not only on a diet. More precisely, it can only be based on diet. And you will indeed lose weight, although 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 follow such a diet for your entire life. And secondly, your muscles will go along with the fat. The muscles will even disappear sooner.
- Personally, I advise you to implement all 4 components at the same time. However, if you are in very bad shape, then the first month you can limit yourself to a series of exercises without cardiovascular 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 along with fat.
- If you are using both a cardio load and a set of exercises, ideally there should be around 5 workouts per week. 2-3 cardio workouts and 2-3 barbell and dumbbell workouts. You can read more about their combination here. Good luck!
I repeat once again that this slimming component is optional. But with proper use, it can be great for those who are losing weight very hard.