Fitness, which translates as “being in shape,” occupies an integral part in the life of every modern person who loves himself and his body. A great way to keep your body in good shape, look fit and slim will help you lose weight if you use it in combination with other “tricks” (daily and nutritional regimen).
The prepared schedule must be strictly followed - this is a prerequisite for successful weight loss on the path to an ideal figure.
Fitness training at home for girls is a great opportunity to remove excess fat, get rid of excess weight, and shape your figure.
But there are also fitness training programs at home for men who are driven by the desire to get their body in order, feel cheerful, get accustomed to a sports regime, etc.
Every city, every civilized country has a fitness room and more than one. But not every person has enough time to visit it. This may be due to his distance from home, work schedule, marital status, etc.
But if a person has a desire to exercise, improve and feel better, he can use a fitness training program for home.
It’s not difficult to study existing training programs, listen to the advice of experienced trainers and choose the ideal regime for yourself.
You can watch several video fitness training lessons and create the optimal program for yourself.
How effective are fitness trainings?
Firstly, this is a huge waste of energy, which provokes active breakdown of fats.
It is impossible not to note that the burning of “unloved” deposits occurs not only during intense activities, but also for several hours after them.
Remember: the more active you are, the faster the fat burning process.
The second advantage is that during high physical activity, glucose levels in the body decrease significantly. The supply of carbohydrates runs out, and as soon as this happens, fats become the resource used.
The main advantage of fitness remains the normalization of metabolism. This normalizes the body as a whole and all its processes.
With the normal functioning of all organs and systems, the body itself will begin to get rid of “ballast”.
Basic principles of fitness training for weight loss at home
Down with laziness. Allowing yourself to be lazy is strictly prohibited. Without spending a penny on a gym membership, without making an agreement with a friend or girlfriend, etc. It's easy to make excuses for yourself.
If you have no problem postponing your planned lesson “For tomorrow”, then your motivation is weak.
But, if changing your lifestyle is a definite goal, choose the best fitness workouts for you at home and don’t allow yourself to be lazy. For the effectiveness of classes and improvement of well-being, regularity should be a prerequisite.
We influence the body comprehensively. In order to feel energetic after fitness, all muscle groups must be involved in the work.
For example, if you think that full legs are your problem area and choose the type of training at home with fitness bands, then in no case forget about the rest of the body. All muscle groups should be actively working.
"Stronger! Higher! Faster!". A complete course of fitness training at home should include a gradual increase in intensity. An increase in the number of approaches and the inclusion of new elements is prescribed in the plan at the initial stage. You will stick to it.
The duration of classes also needs to be increased. If you started with a half-hour program, after 2-3 weeks it will last at least 45 minutes, and after 1.5-2 months - an hour.
System. A systematic approach is needed in everything. Including in fitness.
Every workout should begin with a warm-up and warm-up. Only after this can you start using force. Finally, stretching or cardio is recommended.
Trainer
A coach is a very useful creature when you need to understand the many nuances and subtleties of training. Try to consult with an experienced trainer at least once in order to eliminate possible wrong steps and mistakes in advance. Ideally, you should constantly exercise under the guidance or supervision of a trainer. It's always more reliable this way. And there is always someone to ask questions. A trainer usually costs extra money. But this is almost always justified.
It is important to learn to distinguish a trainer from a regular gym instructor. A coach is a much more qualified and educated specialist. His task is to create training programs for you, conduct tests, monitor results and certain health parameters. And the trainer will never wander around the gym idle or insure random gym visitors in the bench press. He has enough other worries too. For example, to finish a doctoral dissertation in sports medicine...
The instructor can only teach you how to use the exercise equipment and makes sure that you are not crushed by the barbell. Maximum - can give a standard program recommended by a fitness club. Of course, this program may not be suitable for you at all. And almost any more or less handsome, pumped-up guy is usually hired as an instructor. The coach can easily turn out to be a grumpy fat guy. But with really pumped up brains and skills. And he is the one who can know much better what you should do so that everything goes as it should.
Proper nutrition
There is no need to change your eating habits suddenly. It is better to change the principles of nutrition gradually, giving preference to low-fat foods and foods low in carbohydrates.
Nutrition rules for those who decide to take up fitness:
The regime is not only for sports activities, but also for meals. You need to eat at the same time. This will help the body quickly adjust to proper functioning and normalize metabolism.
The right food needs to be cooked right. Fried food is not “our carnival.” Having chosen the right diet, we cook food only in the oven or steamed. Even if you couldn’t immediately give up “harmful” foods, by steaming them you will reduce the calorie content.
“Yes!” to dairy products, but only low-fat.
Better more often, but little by little. At one meal we eat no more than 500g. Even if you want more. We increase the meal time to at least 15 minutes. Chew thoroughly and enjoy the taste. “NO” to alcohol, carbonated drinks and fast food. We refuse these products forever.
Sweets are, of course, great. But they have a very high content of glucose and harmful carbohydrates. Instead of baking, we eat fruits and berries.
Control of water balance.
Power loads
While proper nutrition regulates metabolism, helps burn internal fat reserves and normalizes the functioning of the digestive system, the second pillar comes into play - pumping.
For a satisfactory result, you need to do strength training for 1.5-2 hours a day and at least three times a week.
You shouldn’t skip it, so before you start studying, you need to clearly understand how you motivate yourself, what result you are going for, etc.
Best deal
Alena Gribanova reports.
— The Body & Mind method, created by X-Fit experts, is included in the SMART FITNESS package offered in clubs of this network throughout Russia. Body & Mind, being a basic group program, is designed to prepare for more serious loads. It helps lay the foundation for achieving goals such as improved health and fitness. However, you should not consider it only as a program for beginners: it is also often used by those who have been working using such methods for many years. The goal of Body & Mind is to develop functional strength and functional flexibility.
Aerobic exercise
The best option is running. To begin with, two times a week for 20-30 minutes will be enough. In the future, the time should be increased. The running pace is selected individually.
There is no point in running faster. What is important is not the speed and distance you cover, but the time allotted for running.
At high speed you will run out of steam faster. The principle of running is the continuous tonic work of all muscle groups, burning fat reserves.
An excellent point in a weight loss program with fitness training is the following rule: by reducing 400 kcal in food, we increase consumption by the same 400 kcal through running or other aerobic exercise.
Strengthening the musculoskeletal system
The musculoskeletal system (MSA) of an inhabitant of our planet includes a set of bones, ligaments and joints that unite them, as well as muscles.
Because Most types of physical work are associated with the execution of dynamic procedures; the ODA continuously undergoes some kind of load based on the nature of the procedures performed. In general, physical procedures have a beneficial effect on the musculoskeletal system.
But if the technique of the procedures is performed incorrectly, if the practitioners are poorly trained, if they are overtired, if there is excessive overload, and also if the exercises are chosen incorrectly, physical procedures have every chance of having a bad effect on the musculoskeletal system. This can also lead to muscle ruptures, ligaments, injuries to bones and joints, and poor posture.
When performing physical procedures, the main thing is to control their correct execution technique, set the pace and speed of execution of procedures in which their execution technique does not suffer, do not use traumatic procedures, and create a set of procedures in which the muscles will develop in a balanced and proportional manner.
Example of a program for self-training
Below is a general “home fitness” program. If your goal is to work out problem areas, you need to focus on them, based on the proposed schedule.
If your body is familiar with sports, you can take the program presented below and adjust it to your capabilities and needs.
The program describes a week of training, starting on Monday:
Control over results
To exercise properly, it is important to check your results regularly. There are already mentioned tests for this. Another way to test your capabilities is a challenge or competition. For example, every two to four weeks, test yourself for strength. Choose certain exercises and try to set your personal best in them. This is very developing and stimulates development!
Once a month or weekly, measure your weight, body circumference and other parameters that are significant to you. All this should be recorded in a training diary so that you can track changes.
Day 1
Warm up for joints. This includes standard exercises to develop the neck, flexion-extension joints (shoulders, elbows, knees, wrists, etc.), core, and pelvis.
We perform each exercise 10 times. The entire warm-up takes no more than 7 minutes. Reminds me of regular charging.
Active exercises at an intense pace to warm up the muscles: exercise “Jumping jacks” and running for half a minute, jumping rope 90 times (you can start from 2p to 45r).
Strength exercises:
- Push-ups - 30 times (3p*10p);
- Dumbbell shoulder press - 45 times (3p*15p) with both hands at the same time;
- Dumbbells (incline press with emphasis) - 30 times (3p*10r. on the left hand and similarly on the right);
- Squats - 30 times (3p*10p);
- Raising the pelvis in the “lying” position with support on one leg - 30 times (3p*10p) on each;
- Press in the standard way (lifting the body) - 60 times (3p*10p);
- Exercise “Boat” (lying on the stomach, fixing the limbs and head in a raised position - 30 times 3p*10p);
- Regular elbow plank - 20 sec (2p*10sec).
Stretching: standard muscle stretching exercises. Half a minute is allotted for each.
Traction on a vertical block
You need to grab the handle with a wide grip. The brushes are located at the same distance from the center of the handle. The body is straight, you need to look forward.
The legs are bent at the knees at a right angle, with the feet resting on the floor. The handle of the device stretches towards the chest.
During the exercise, you should slightly bend your body back and bend your back in the lower back.
The elbows are directed towards the handle and the cable; it is important to ensure that the elbow does not fall outside the line of movement of the handle. You need to take the starting position.
Day 2
Warm up the joints. Active, intense exercises to warm up the muscles.
Circle training No1. 1 round: push-ups - 5 times, press - 10 times, squats - 15 times. In 1 approach, 6 circles are performed. The exercises are done measuredly.
If you can’t complete the task without stopping, break 6 laps into the minimum number of approaches for yourself; it’s better to take a little time to rest.
Circle training No2. 1st circle: rock climber, burpee, squats (the best option is to do a jumping squat, but if your strength is completely running out, you can do the classic ones, or alternate). The elements are performed at a high tempo for speed.
Each lap takes 20 seconds. and 10 sec. to rest. You need to do as much as you can do in 20 seconds. Set a timer for three minutes and get started.
The ideal result would be to complete all the listed exercises and 5 jumping squats in 20 seconds.
Stretching.
Contraindications
Moderate physical activity is rarely completely contraindicated for any disease, but you should still start exercising only after consulting a doctor. Fitness is not recommended or recommended in dosed and gentle form if:
- High temperature and infectious diseases;
- Availability of endoprostheses;
- Epilepsy;
- Serious mental illness;
- Diabetes mellitus;
- Malignant neoplasms.
During pregnancy, you can only engage in special types of fitness.
Day 4
Warm up the joints. Active exercises at an intense pace to warm up the muscles.
Strength exercises:
- Push-ups from the back with support - 30 times (3p*10p);
- Lunges - 30 times (3p*10p) on each leg;
- Swing dumbbells in a standing position - 30 times (3p*10p);
- Raising the pelvis with support (bench, sofa, chair) - 30 (3p*10r);
- Swings with dumbbells for extensions in the “inclined” position - 30 times (3p*10p);
- Abdominal exercises (leg raises) - 60 times (3p*20p two legs at the same time);
- Plank according to the scheme: regular, support on the right side, regular, support on the left side. Hold each plank for half a minute.
Stretching.
Leg Curl
The exercise is performed using a special simulator. Initially, the gap to the rollers should be adjusted on the equipment; this is done so that its hinge is located opposite the knees.
The rollers touch the legs in the area of the Achilles tendon, the socks are pulled towards themselves. The muscles that flex the shins are extremely tense.
You need to bend your knees, carefully moving the rollers up. Returns to the original position.
Day 5
Warm up the joints. Active exercises at an intense pace to warm up the muscles.
Training in circle No. 1 at a measured pace:
- Push-ups - 5 times with arms wide;
- Push-ups from the back with support - 5 times;
- Squat push-ups - 10 times;
- Plank - 35 sec;
- Rest - 35 sec
Training in circle No. 2 for a while: 30 seconds are given for one circle (do as many exercises as possible during this time), break for half a minute. Just two laps. Exercises: burpees, jump rope, rock climber, jumping jacks, lunges with alternating legs.
Stretching.
Leg press
You need to lie down on special equipment and press your back against it, while maintaining a natural deflection, with your head positioned on the headrest.
The legs are placed in the middle or top of the platform, and they should be shoulder-width apart.
The platform is squeezed out due to the alignment of the legs; in parallel, you should grab the fixing parts located on the side. Legs should be bent.
The platform is lowered until the gluteal muscles are pressed tightly against the seat. Returns to the original position.
Days 6 and 7
Rest, yoga, stretching - any activity aimed at recovery.
If you do not understand the names of any exercises, you can watch several videos of fitness classes and familiarize yourself with the technique.
Above is an example of a plan for ongoing training at home, so you can safely make adjustments regarding your goals and initial preparation.
Another useful tip: to make it easier and more energetic, do fitness training at home with music. This will lift your spirits and charge you with even more positive energy.
Don’t be afraid to start something new and remember: it’s never too late for a healthy lifestyle, the main thing is to start. Be healthy, beautiful and happy.
Study space
Whatever one may say, you need to do fitness in a certain place. Decide where it is more convenient for you to train: at home, in the gym or on the street. Maybe somewhere else. Just put a tick in your head that you will spend the next 10-20 workouts here, in the chosen location. This greatly simplifies everything else. You won't have to think about where to do your workout every time you remember about it.
When choosing, keep in mind that you will have to get to the fitness club and spend quite a lot of time on it. And training at home requires a certain restructuring of home habits, the acquisition of simple equipment and the organization of a place for training.
