Many people prefer to train at home and have a fat loss goal. There are various Exercises to get thin at home that can be quite efficient if we do them correctly and have the necessary perseverance. Although it is more convenient to train in gyms or outside the home, not everyone can.
Therefore, we are going to teach you which are the best exercises to lose weight at home.
Energy deficit
Although there are many exercises to lose weight at home, we are not going to lose weight if there is not a caloric deficit in our diet. The only way to lose fat is to have a calorie deficit in our daily lives. This means that we must eat fewer calories than we are expending in our day to day. For example, if our body needs 2000 calories to be able to maintain its weight, We will have to eat between 200-500 fewer calories constantly over time. In this way, added to the exercises to lose weight at home, we can lose fat in an efficient and healthy way.
The main way to achieve an energy deficit is through diet. You have to reduce your daily caloric intake. Keep in mind that physical exercise also plays a fundamental role and it is sport that helps us burn more calories during the day. Not only do we get to burn more calories, but we also don't get stronger. Among the best exercises to lose weight at home are those based on strength. Strength training is critical to losing fat.
When our body begins to lose weight, if we do not have a good base of muscle mass, we will lose this muscle mass and not lose fat. We can see that our scale is going down, but we are not losing fat. The more resistance exercise we do, the more calories we will expend while we are at rest. It is the only way to speed up your metabolism. When we gain muscle we lose fat at the same time during a very short process of time, a body recomposition is created. This means that, although we weigh the same, the muscle weighs more than the fat, it makes our body look more stylized. In short, we will have a more defined body with less volume.
The best exercises to lose weight at home
We are going to make a list of the best exercises to lose weight at home and that also help us to gain more muscle mass.
Squatting
Just a basic for any routine. There are many variables of the squat and it is one of the exercises that helps to create more muscle mass and strength. Although it is a fairly simple exercise, it is effective since it helps us to work the entire lower body with our own weight. In addition, it helps us to accelerate the heart rate and to transfer better energy and circulation.
Among the variants of squats we can do it with a bar, using some weight or with our own body weight. We just need to spread our legs hip-width apart and keep our feet facing forward. The movement is to do as if we had to sit in a chair. You have to keep your back straight throughout the movement of the tight abdomen.
Exercises to lose weight at home: push-ups
I know what we want is to work the arms, push-ups are a good exercise par excellence. As with the squat, we will work the strength with our own body weight. Push-ups stimulate the cardiovascular system quite well. If we are beginners and do not have too much strength, we can start doing push-ups in an inclined way leaning on a chair or a sofa. We can also rest our knees on the ground to make the effort less easy. With the squat we are going to work several muscle groups among which we have the pectoral, anterior deltoid and the triceps.
Lunges and abdominal plank
The lunges are a variant of the squat that works to work all the muscles of the lower body. At the same time we exercise our balance It will help us to generate a higher caloric expenditure. Keep in mind that in this type of exercise you have to stabilize very well with your abs. This helps to work the entire core area and we can also develop that part. Lunges are not only good for the legs, but they are also good at building glutes. You can do both static and dynamic stalls. The most recommended are the dynamic ones since they work the stabilizing muscles.
With regard to the abdominal plank they are an effective way to work on the abdomen. We will do it with our body weight and without the need for any type of material. We just have to remember not to raise or lower the hips too much. The ideas of the body are aligned and there is a retroversion of the pelvis. Keep your elbows just below your shoulders. There are various variations of the abdominal planks, although you can start with the more classic ones.
Exercises to lose weight at home: burpees
Burpees are the most feared exercise for all people. And they are very demanding at the door level and cardiovascular zero are among the best to help us lose weight. If we are beginners, I don't think it will be the best option for it. It is a type of exercise that requires us to have a certain basic physical form. If we do not perform this exercise well, we run the risk of injuring ourselves. In the end we have the goal of losing fat and we can put it off due to injury.
Glute bridge
Developing the buttocks is important not only aesthetically, but also to stabilize the entire area. For this type of exercise we have to lie on the floor on our back and place our hands on both sides of the body. The knees should be bent and the feet should be half a foot away from the glutes. From there we raise our hips and we remain supported only on the feet and shoulder blades. We go down little by little until we support the ground again. The difficulty can be increased by putting weight.
I hope that with this information you can learn more about the best exercises to lose weight at home.