Many people are overweight and don't want or can't 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 the main things.
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 series of exercises(20% success);
- Sports nutrition(10% success).
Furthermore, these components are arranged in descending order of importance. If sports nutrition can be neglected and unnecessary, diet is the foundation. Let's start with her.
By the way, I forgot to warn you, the topic of weight loss at home is too broad to fit into an article. Therefore, this article will consist of links to other articles.
1. Diet
Those who don't want to count for 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 knowing 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 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 that's about 20% of her daily costs.
Any physical activity where the average heart rate is around 130 beats per minute or higher is suitable as a cardio load. It can be running, cardiovascular equipment, swimming, cycling, soccer, sex. Nothing.
A very important parameter is the frequency of cardio training. Better to train 3 consecutive days for 30 minutes than 1 day 30. Ideally, you should do 4 to 5 cardio workouts per week for at least 40 minutes. 40 minutes to 60. But that's if you don't use the third component.
3. A series 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 necessary to prevent the muscles from breaking as much as possible.
Agree that a beautiful figure is built not only by the absence of fat, but also when it has enough muscle. When you start losing weight, your body burns fat and muscle indiscriminately. And strength training "forces" your body to hold onto the muscles. They seem to say to 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 article is optional for weight loss. But sports nutrition can make this process easier and a little faster. This includes complex fat burners, L-carnitine, proteins and amino acids.
conclusions
- As you can see, the weight loss process is not just based on a diet. More precisely, it can only be based on diet. And you will actually lose weight, albeit not as effectively. But, in the first place, in such cases, the diet should be more rigorous. And it is unlikely that you will be able to stick to such a diet for life. And secondly, your muscles will go along with the fat. Muscles will go away even sooner.
- Personally I recommend that you implement all 4 components at the same time. However, if you are in very poor fitness, then the first month you can limit yourself to a series of exercises without cardio load.
- The optimal weight loss rate is 4-5 kg per month. If you lose weight faster, it means 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 component of weight loss is optional. But, with proper use, it can be great for those who are losing weight very hard.