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 things first.
In general, losing weight 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).
Moreover, these components are arranged in descending order of their importance. If sports nutrition can be neglected, and it is not necessary, then diet is the foundation. Let's start with her.
By the way, I forgot to warn you, the topic of losing weight at home is too extensive to fit into one article. Therefore, this article will consist of links to other articles.
1. Diet
Those who do not want to count anything can go the other way - compose a menu for themselves. But for this you need to know the basic principles of nutrition for weight loss: 5 principles of nutrition for weight loss. And also know how much 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 make your body use more energy. For example, a girl weighing 60 kg will consume about 350 kcal for 30 minutes of slow running. And this is about 20% of her daily costs.
Any physical activity in which your average heart rate is approximately 130 beats per minute or higher is suitable as a cardio load. It can be running, cardiovascular equipment, swimming, cycling, playing soccer, 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 4-5 cardio workouts per week for at least 40 minutes. From 40 minutes to 60. But this is if you do not use the third component.
3. A set of exercises
This refers to training with dumbbells, barbells 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 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 losing weight, your body indiscriminately burns both fat and muscle. And strength training "forces" your body to retain muscles. They seem to tell him: "Dude, 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 process of losing weight is based not only on one diet. More precisely, it can only be based on diet. And you will indeed lose weight, albeit not as effectively. But, firstly, in such cases, the diet should be more stringent. And you are unlikely to be able to stick to such a diet all your life. And secondly, your muscles will go along with the fat. The muscles will even go away earlier.
- Personally, I advise you to implement all 4 components at the same time. However, if you have very poor physical fitness, then the first month you can limit yourself to some set of exercises without cardio load.
- 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 are using both a cardio load and a set of exercises, then ideally there should be about 5 workouts per week. 2 - 3 cardio workouts, and 2 - 3 workouts with barbells and dumbbells. You can read more about their combination here. Good luck!
I repeat once again that this component of losing weight is optional. But, with proper use, it can be great for those who lose weight very hard.