- Fitness for weight loss at home - all you need to know about the sessions
- Exercises
- Errors
To become the owner of a truly beautiful, slender body, to move. There are no workarounds fitness can not replace diets, pills or cocktails, baths and body wraps for weight loss. In addition, physical activity is needed to maintain healthy, normal functioning of the brain, good mood ... to list all the advantages of fitness can be very long. Thus fitness slimming home is one of the best methods.
What about those who do not have a few times a week to go to the gym? Work at home. Home fitness
Fitness at home: the main thing - the regularity
Weight loss may be less effective than in the gym: the main thing here - your persistence, but not how many trainers have at your disposal.
Here are the fitness program for losing weight, calculated for the period from 4 to 12 weeks. The exact duration depends on how many kilos you want to lose. However, it is strongly recommended not to stop the train and not too ameliorate loads after you see the desired number on the scale.
- Firstly, without the weight of the load can quickly return.
- Second, the fitness benefits are not limited to weight loss - Regular exercise can significantly improve the quality of your life, so that they are not necessary to refuse.
- Third, over time you get used to regular loads, and they will be given a lot easier.
Fitness program for weight loss at home - a program for beginners
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On Monday
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Tuesday
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Environment
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Thursday
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Fri
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Sat
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Sunday
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1 week
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Exercises for abdominal and back for 10-15 minutes
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Cardio exercises for 20-30 minutes
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The exercises for the muscles of the upper part of the body for 15-20 minutes
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Cardio exercises for 20-30 minutes
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Exercises for the muscles of the body for 15-20 minutes
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Cardio exercises for 20-30 minutes
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Outlet
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2 Week
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Exercises for abdominal and back 15 minutes
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Cardio 30 minutes
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The exercises for the muscles of the upper body 20 minutes
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Cardio 30 minutes
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The exercises for the muscles of the entire body 20 minutes
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Cardio 30 minutes
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Outlet
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3 week
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Cardio 20 minutes
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Cardio
30-40 minutes
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The exercises for the muscles of the upper body 25 minutes
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Cardio
30-40 minutes
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Exercises for the muscles of the body for 20-25 minutes
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Cardio 30-40 minutes
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Outlet
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Week 4
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Exercises for abdominal and back 15 minutes, 20 minutes of cardio
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Cardio 40-45 minutes
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The exercises for the muscles of the upper part of the body for 25-30 minutes
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Cardio 40-45 minutes
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The exercises for the muscles of the entire body 25 minutes
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Cardio 40-45 minutes
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Outlet
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5 weeks
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Exercises for abs and back, 20 minutes cardio
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Cardio 45 minutes
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The exercises for the muscles of the upper body 30 minutes
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Cardio 45 minutes
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Exercises for the muscles of the body for 25-30 minutes
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Interval training (IT) 20 minutes
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Outlet
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6 weeks
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Exercises for abs and back,
Cardio 20 minutes
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Cardio 45 minutes
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Exercise for the muscles of the upper body 10 min
IT 10 minutes, 10 minutes cardio
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Cardio 45 minutes
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The exercises for the muscles of the entire body 30 minutes
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IT 20 minutes
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Outlet
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Week 7
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Exercises for abs and back, intevalnaya training (IT) 10 minutes, 10 minutes of cardio
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Cardio 45 minutes
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Exercise for the muscles of the upper body 10 min
IT 15 minutes, 10 minutes cardio
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Cardio 45 minutes
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The exercises for the muscles of the entire body 30 minutes
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IT 20 minutes
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Outlet
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Week 8
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Exercises for abs and back, IT 15 minutes, 10 minutes of cardio
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Cardio 45-55 minutes
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Exercise for the muscles of the upper body 10 min
IT 15-20 minutes of cardio 10 minutes
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Cardio 45-55 minutes
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Exercises for the muscles of the body for 30-35 minutes
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Cardio 50-60 minutes
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Outlet
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The program is for people with an average level of physical fitness
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On Monday
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Tuesday
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Environment
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Thursday
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Fri
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Sat
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Sunday
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1 week
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Exercises for abdominal and back 20 minutes
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Cardio 30-40 minutes
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The exercises for the muscles of the upper part of the body for 20-30 minutes
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Cardio 30-40 minutes
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Exercises for the muscles of the body for 20-30 minutes
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Cardio 30-40 minutes
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Outlet
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2 Week
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Exercises for abdominal and back 25 minutes
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Cardio
45-60 minutes
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The exercises for the muscles of the upper body 30 minutes
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Cardio
45-60 minutes
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The exercises for the muscles of the entire body 30 minutes
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Cardio
45-60 minutes
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Outlet
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3 week
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Exercises for abdominal and back 20 minutes, 20 minutes of cardio
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Cardio
45-60 minutes
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The exercises for the muscles of the upper body 30 minutes
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Cardio
45-60 minutes
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Exercises for the muscles of the body for 30-40 minutes
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Cardio
45-60 minutes
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Outlet
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Week 4
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Exercises for abdominal and back 20 minutes, 25 minutes of cardio
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Cardio 50-60 minutes
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The exercises for the muscles of the upper part of the body for 30-40 minutes
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Cardio 50-60 minutes
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The exercises for the muscles of the entire body 40 minutes
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Cardio 50-60 minutes
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Outlet
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5 weeks
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Exercises for abdominal and back 20 minutes, IT 15 minutes, 10 minutes of cardio
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Cardio
45-60 minutes
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Exercise for the muscles of the upper body 20 minutes, 20 minutes cardio
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Cardio
45-60 minutes
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The exercises for the muscles of the entire body 45 minutes
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Cardio 45 minutes, 10 minutes IT
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Outlet
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6 weeks
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Exercises for abdominal and back 20 minutes, IT 15 minutes, 10 minutes of cardio
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Cardio 45 minutes
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Exercise for the muscles of the upper body 20 minutes, IT 15 minutes, 10 minutes cardio
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Cardio 45 minutes
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The exercises for the muscles of the entire body 20 minutes, 20 minutes of cardio
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Cardio 45 minutes, 15 minutes IT
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Outlet
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Week 7
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Exercises for abdominal and back 20 minutes, IT 20 minutes, 15 minutes of cardio
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Cardio
45-60 minutes
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Exercise for the muscles of the upper body 15 minutes, IT 20 minutes, 10 minutes cardio
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Cardio
45-60 minutes
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The exercises for the muscles of the entire body 45 minutes
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Cardio
45-60 minutes
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Outlet
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Week 8
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Exercises for abdominal and back 20 minutes, IT 20 minutes of cardio for 15-20 minutes
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Cardio 45-60 minutes
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Exercise for the muscles of the upper body 20 minutes, IT 20 minutes, 10 minutes cardio
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Cardio 45-60 minutes
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The exercises for the muscles of the entire body 25 minutes, 20 minutes of cardio
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Cardio
35 minutes, 20 minutes IT
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Outlet
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Which program to choose?
If you have not engaged in sports, choose a program for beginners. More complex programs for those who regularly (at least three times a week) training for the past three or four months.
Do not forget that you need to warm up before exercise for 5-10 minutes and after training to do stretching.
Remember that you can lose weight with the help of fitness, but if you train very intensively. Indicators of the right intensity of load is considered to be heavy sweating during exercise and more severe than usual, breathing (though one should not suffocate - it is said that he chose the load without the proper level of physical fitness). For starters, the pulse in the classroom should be 50-60% of maximum heart rate (to define it, subtract your age from 220). While cardio is necessary to try all the time to keep a pulse.
People with an average level of physical fitness, choosing advanced training program, must keep the heart rate at 60-70% of maximum heart rate. The heart rate at the very well-trained people in the classroom may reach 75-85% of maximum heart rate.
To monitor the intensity of your workouts, you can use a heart rate monitor or several times during the session to count the number of heartbeats themselves. Pretty soon you will learn to define on their own feelings, rather intensively you exercise or not.
If you want to increase the length of a fitness program to twelve weeks, after eight weeks just raise the duration of each exercise for five minutes and try to deal with longer high-pulse.
