Losing weight at home

Author: Timko Ilya - master of the whole project and fitness trainer.
2011-12-07

Good day. To effectively and systematically lose excess weight, we need three components:

• Aerobic exercise
• Anaerobic (strength) exercise
• Diet

A few words about these three pillars of weight loss, both at home and in any conditions in general.

Aerobic exercise, or physical activity aimed at endurance, is the best way to rid us of excess weight overall and fat tissue in particular. However, if you focus solely on aerobics, there is a risk that you will lose some muscle tissue along with fat tissue. This, of course, leads to weight loss but does not improve your figure (whether you are a man or a woman).

This is where anaerobic (strength) exercise comes to our aid. Its goal is to maintain muscle mass against the backdrop of overall weight loss.

And, of course, the diet. Notice, it's not fasting, but rather a diet – a nutrition system that meets your set goals.

Aerobic Exercise

The ideal and most accessible option is running. Twice a week for 30-40 minutes. Notably, the deciding factor here is not the speed or the distance covered, but the duration. Run slowly enough to maintain your pace for a longer time. The longer the aerobic exercise lasts, the more pronounced the fat-burning effect.

Anaerobic Exercise

By this type of exercise, I mean a set of exercises with dumbbells and body weight suitable for home conditions. You should train 2-3 times a week. For women, this workout plan is quite suitable. For men, this set is recommended. It is better to perform aerobic and strength exercises on different days. For example, Monday and Thursday for strength, while Tuesday and Friday for aerobics (running).

If the provided plan does not suit you, please refer to our program for individual training plan development “Trainer Online”.

Diet

The first thing you need to consider is that you should consume 10%-15% fewer calories than you expend. Our calorie expenditure calculator will help you with this. By consuming less than you expend, you will force your body to utilize fat tissue. The second factor is the quality component. There is no need to reduce carbohydrate intake (as you will be training at least four times a week). However, you should increase protein intake and reduce fats accordingly. The third factor is the frequency of meals. Do not eat infrequently. Eat often (4-5 times a day), but in small portions. The more frequently you feel hungry, the more your body will strive to store fat "for a rainy day."

Conclusion

If you do everything correctly, you will lose 3-5 kg per month. This is very good. Do not rush to lose weight faster than 5 kg a month. This could negatively impact your health. Thus, losing weight at home is quite realistic. And not only to lose weight but also significantly improve your figure. I want to emphasize again that everything said here is equally effective for both men and women.