Exercise for weight loss not only speeds up the fat burning process, strengthens muscles, but also charges you with energy for the whole day. Regular exercise increases muscle endurance, develops the cardiovascular system, improves mood due to the production of endorphins and stimulates a person to lead a healthy lifestyle.
In order for morning exercises for weight loss at home to be effective, physical exercise must be combined with proper nutrition. It is also necessary to choose a suitable complex to make charging comfortable.
When is the best time to exercise?
There is no single rule when it is better to do exercises for weight loss. This largely depends on biological rhythms: "larks" choose the morning for training, and "night owls" choose the evening. Morning and evening physical exercise have their advantages and disadvantages.
Benefits of morning exercises:
- provides a boost of energy and power;
- accelerates metabolic processes, speeds up the fat burning process;
- improves mood.
Disadvantages of morning exercises:
- blood density increases (the person did not drink during sleep, some of the liquid came out during morning urination), circulation is slow, exercise speeds it up, then the heart and blood vessels are exposed to high load;
- after sleep, the lungs are slightly constricted, the activity of the nervous system is reduced due to lack of oxygen, exercise requires more concentration, so it is better to start with light exercises.
Before morning exercises, drink 220-440 ml of liquid, and after 20 minutes start training. Then the blood becomes more liquid and the load on the cardiovascular system is reduced.
Benefits of evening physical activity for weight loss:
- accelerates metabolism, food is digested faster, but it is important to remember that dinner should be light;
- fat is burned during sleep as muscles need energy to recover from exercise.
Disadvantages of evening training:
- exercise can cause sleep disturbances if the load was intense, so you need to exercise 2-3 hours before bedtime;
- Appetite increases if the training was too intense or long.
You will lose weight faster if you exercise in the morning and evening.
Morning exercise at home
Morning exercises at home will speed up weight loss if you follow these recommendations while doing it:
- Do classes every day for 15-30 minutes.
- Before training, drink 1-2 glasses of warm water (you can add honey and/or lemon juice). This is a useful habit that starts metabolic processes and helps the body to "wake up".
- Be sure to warm up before morning exercises: lateral bending of the body, rotation of shoulders, elbows, wrist joints as well as knees, ankles and hip joints. The duration of joint gymnastics is from 5 to 10 minutes.
- Do not rest longer than 60 seconds between exercises so that the fat burning process does not slow down.
- Eat breakfast after morning training, the best choice is proteins, such as cottage cheese, complex carbohydrates - porridge, fiber - vegetables.
To speed up weight loss, you must not only do exercises, but also eat right, sleep at least 7 hours, drink 1. 5 liters of water a day, avoid stress and walk more.
Not everyone knows what kind of exercise to do in the morning to lose weight. This can be cardio training, strength exercises (or a combination of them, which is much more effective), complexes focused on certain areas of the body, training with additional equipment (dumbbells, elastic bands, fitball). People over 50 must train according to a special program, movements should be less dynamic to reduce the risk of injury.
Easy option for beginners
If your physical fitness level is low, it is recommended to start with simple morning exercises for beginners:
- Stand with feet wider than shoulder width apart and box. Keep your heels off the floor, aim your hand in front of you, and perform the exercise at a fast pace.
- Squat with your legs wide apart, then rise up on your toes and extend your arms. When you squat, your back is straight, your knees do not go beyond the level of your toes.
- Lift dumbbells (the weight you can lift).
- Take a step to the left, raise your arms, then take a step to the right, moving quickly.
- Lift the pelvis while lying on your back. Lean on your shoulders and feet, lift your buttocks, fix on the top point.
- Make a "bicycle" by lifting your head and shoulders.
Before morning exercises for weight loss at home, do a warm-up: swing your arms, legs, jump. Perform each exercise for 30 seconds, doing them without rest or with intervals of 15-20 seconds. Repeat 2 sets with a break of 1-2 minutes. This easy but effective morning workout will speed up weight loss and give you energy throughout the day.
Complex for weight loss on the stomach and sides
It's no secret that the stomach and sides are the most problematic areas for women. To correct your figure, supplement exercises for the stomach and sides with cardio exercises.
It is important to remember that it is impossible to lose weight in one place, as fat is burned evenly throughout the body.To do this, you need to speed up blood circulation and fat burning with the help of cardio, and isolated exercises will tighten the muscles in a certain area. Exercise must be supplemented with proper nutrition.
An example of morning exercises for weight loss on the stomach and sides:
- Warm-up: joint gymnastics for 5-10 minutes.
- Lying on your back, perform crunches at a fast pace. The legs are bent, the shoulder blades are lifted from the floor.
- Do not change position, straighten your legs, lift your head off the floor, put your hands under the back of your head. Raise your limbs without lowering them to the floor (keep a small distance - from 15 to 20 cm).
- In the same position, raise your straight legs at a right angle, reaching your toes with your hands. Stand up, lift your head, shoulders and shoulder blades, then lie down.
- Stay on your back, lift your head and shoulder blades, and try to reach your opposite knee with your elbow. Move at a moderate pace.
- Roll onto your side, stand in a side plank (with weight on one arm and both legs), hold the position for 30 seconds or more. To increase the effectiveness of the exercise, try to reach the elbow of your upper arm to your knee.
- Cool down: sit down, spread your legs as far as possible, reach your toes with your hands, bend over to feel the stretch in your muscles.
To begin with, repeat each element 10 times, gradually increasing the number to 20-25. Perform 2 sets.
To make morning exercises for weight loss more beneficial, you need to increase the amount of cardio. To do this, it is enough to walk more, cycle, dance, step aerobics and visit the pool.
Exercises for legs, thighs and buttocks
Morning exercises to lose weight in your legs include dynamic cardio as well as isolated exercises to strengthen the muscles of the buttocks, thighs and legs:
- Start by jogging in place for 5 to 10 minutes.
- Stand up and lunge so that your left leg is in front and your right leg is behind. Make sure the body is level, transfer the weight to the front limb, the knee must not stick out over the toe. Repeat in both directions 10 times.
- Perform plie squats (wide-legged) for thighs and buttocks. The back is straight, the heels do not come off the floor, the knees do not go beyond the level of the toes. Repeat 10 times.
- Swing your legs while standing on all fours. Lift your leg with the knee bent so that your thigh is parallel to the floor (or slightly higher). Repeat for each limb - 10-15 times.
- Stand in front of the step platform, move to its left edge. Step onto a hill with your right foot, take your left foot to the side, bend the knee of your right limb, and squat down. To achieve balance, bring your palms together in front of you at chest height. Then lower your left leg to the floor. Get off the platform. Perform 10 repetitions on each side.
- Do the "Chair" exercise near the wall. Press your back against the support, take half a step back, squat smoothly as if you were sitting on a chair until your thighs are parallel to the floor. Perform in 2-3 approaches.
This morning exercise for weight loss in the legs and buttocks reduces the amount of fat throughout the body, strengthens and tightens the muscles of the lower limbs.
Works with an elastic band
Morning exercises for weight loss with an elastic band will help you get rid of extra pounds and make your body more prominent. To do this, exercises with the band must be alternated with cardio.
Morning complex with fitness bands:
- While standing, spread your arms with an elastic band above your head. The bow is at the level of the wrists, the limbs are slightly bent, they must be moved apart and stretch the elastic band. Repeat 10 times.
- Do the horizontal running exercise. Put the elastic on your toes, take a lying position, bend your legs one by one, pull your knees to your chest. Make sure the elastic does not slip, keep your back straight. Perform 10 times for each limb.
- Squat and jump with an elastic band on the hips 10 times.
- After a break of 30-60 seconds, move on to cardio. Perform "Burpees" - from a standing position, go to a lying position, then stand up and jump. Repeat 10 times.
- Stand in front of the step platform with your feet together. Jump onto a hill, spread your legs at shoulder height, squat down, hold your hands in front of you. Step off the platform, lowering first one leg and then the other. Repeat 10 times for each limb.
- Spread your legs in a plank position. Alternately move your limbs to the side 10 times.
You can complete your weight loss exercises in the morning with 5 minutes of stretching, this will restore your heart rate and relax tense muscles. Exercising to music will increase productivity and improve your mood.
Work with dumbbells
You can lose weight and pump up your muscles using dumbbells. The optimal weight of equipment for weight loss is from 2 to 4 kg. But if you lift more, increase the load.
Women can do morning exercises for weight loss with dumbbells according to this plan:
- Stand up, bend your arms with dumbbells so that they are at shoulder height and squat.
- While standing, do side lunges with weights.
- Lie down, bend your arms with dumbbells so that they are at chest height. Do press ups with both hands.
- Stand up, tilt your body slightly, bend your knees. Spread your arms with the device to the sides.
- In a standing position, bend your arms with dumbbells so that they are at shoulder height. Perform an upward push with both limbs at the same time.
Before morning exercises, do joint exercises to warm up. Perform each weight loss exercise 10-15 times in 2 sets. After your workout, stretch a little.
Fitness training
Aerobic exercises or cardio exercises train the heart muscle, speed up blood flow, metabolic processes and fat burning. These classes allow you not only to lose weight, but also to increase muscle tone, endurance and get rid of stress.
Morning cardio workout for weight loss for beginners on a step platform:
- Warm up - step in place for 5 minutes.
- Then perform the "Step-touch" item. While standing, lift one leg off the floor, bend it and place it next to the other. Gradually increase the pace. Then change the exercise a little - slide along the floor, bend/extend the elbows.
- "Basic Steps". Climb onto the platform, then use the other limb. Lower yourself to the floor, lowering your legs one at a time.
- "Get better. "Step onto a raised platform with one foot and place the other on your toe behind. Return to the floor from the limb behind you.
- Kel Step. Step onto the platform with one leg, bend the other and try to reach your buttocks with it.
- "Bounce". Step onto the step platform with your right foot, then move your left foot. Return to the floor on the back of the platform, turn 180 degrees. You can jump down.
All weight loss exercises are performed 10-15 times in 2 sets.
Japanese training with a towel
A popular technique from Japan also helps you lose weight. Technique for performing Japanese exercises with a towel:
- Roll up a roll from a towel (length - from 40 cm, thickness - from 7 to 10 cm).
- Lie on a fitness mat, place a pillow under your lower back (at navel level) and hold it with your hands.
- Spread your legs so that they are at shoulder height. From this position, bring your big toes together, with the distance between your heels 20 cm. This position is called "club toed feet".
- Raise your arms above your head, turn your palms over so they touch the floor, touch the tips of your little fingers so your wrists are apart.
- Lock in this position for 2-5 minutes.
Climb carefully to avoid injury. Gradually increase the fixation time by 10-20 seconds each time.
On the ball
Training with a fitball is effective for losing weight; the fat burning process is accelerated as you need to maintain balance.
An example of morning exercises on the ball:
- Perform crunches with the ball under your back, straight and oblique.
- Perform hyperextension - place the ball under your stomach, rest your toes on the floor, clasp your hands behind your head, raise and lower your body (chest).
- Lie on the floor, put a fitball under your feet and shins, lift your buttocks, fixate on top for a few seconds.
- The position is the same as in the previous exercise - the rear is raised. Roll the ball with your feet, then bend and straighten them.
- Place a fitball under your head and shoulders, rest your feet on the floor, spread your arms with light dumbbells to the sides at chest height.
- Stand in a classic plank position, but place a ball under your feet, pull your knees to your chest, and pump the machine.
Repeat all movements 10-15 times in 2 approaches with a break - from 30 to 60 seconds.
Exercises for you over 50
You can lose weight even in adulthood, but in this case you need to choose the right loads, as the risk of injury increases.
Morning exercises for you over 50:
- While standing, rotate your hands, then your elbows and shoulders.
- Alternately swing your limbs forward and then back.
- While standing, swing your arms so that one is at the top and the other is at the bottom.
- Tilt your body, put your hands on your knees, turn your legs to the right and then to the left.
- While standing, you raise the leg, rotate at the ankle, knee and hip joints. Repeat for the other leg.
- Swing your legs: forward and back, then left and right (transverse).
- While standing, bend your arms, bring your palms together at chest height and turn your body to the sides. Straighten your arms as you twist.
- Do not change your position, place your left hand on your waist, tilt your body to the left, and lift your right limb above your head. Jump 2-3 times, try to go lower, then return to the starting position.
- While standing, tilt your body and try to reach your feet with your hands. Make sure your legs don't bend at the knees.
- Lunge to the side.
- While standing, squat against the support.
At first, you can repeat each element 4-6 times in 2 sets. After that, the number of repetitions can be increased to 12 times.
Morning exercises for weight loss for women over 50 should consist of low-impact exercises. You should avoid jumping, heavy sports equipment and sudden movements. It is important to focus on the technique, train regularly and eat right.
Is it effective to train on the couch or in bed?
Some people who lose weight believe that they can lose weight by doing simple exercises in bed in the morning. However, this view is wrong. To start the fat burning process, you need to actively move and stress as many muscle groups as possible. But exercising on the sofa does not produce such an effect. Therefore, in order to lose weight, it is better to choose more intense training.
Optimal exercise for a break at work
Even those who spend all day at work can lose weight. There is a whole complex that allows you to train the most important muscle groups and accelerate fat burning.
Exercises for weight loss in the workplace:
- Sit up straight, pull your stomach in as you exhale, hold for a few seconds. Repeat approx. 50 times.
- While sitting, tilt your body to the sides and place your hands behind your head, 25 times on each side.
- Sit on the edge of a chair, rest your hands on it, raise your bent legs, hold the position for 5 seconds. Repeat 25 times.
- Standing, rise on your toes 20 times.
- Sit down, tilt the body, move your hands with small dumbbells or bottles of water back so that they are parallel to the floor, fix for 3-5 seconds. Perform 10-15 times.
- Squat against the wall 10-15 times.
The exercises can be done at once or done in several approaches.
Evening exercises before bed
If you don't have time or desire to exercise during the day, you can do evening exercises to lose weight before bed. The complex should consist of simple but effective exercises.
Effective gymnastics for weight loss and relaxation before bed:
- Start with a warm-up: Swing your arms in circles and lift your knees for 30 seconds.
- Squat for 30 seconds.
- Stand on all fours, swing your right leg up, lift it so your thigh is parallel to the floor. Alternately swing your limbs.
- Take a lying position and do push-ups. If it is difficult for you, lean on your knees.
- Stand tall, place your feet wider than shoulder-width apart (feet pointing outwards), and place your hands on the back of your head. Squat down, then stand up and immediately raise your right limb so that your knee touches the elbow of your right hand. Then lower your leg, squat, and lift your left leg to touch your left elbow.
- Take a lying position, push up, lower yourself onto your elbows (plank), then rise again on your palms and lift your body.
- Stand straight, spread your legs wide, and stretch your arms out to the sides. Tilt your body, touch your right foot with your left hand, and return to the starting position. Then touch your right palm to your left leg.
- Warm up. While standing, lift your right leg, try to reach your buttock with your foot, help yourself with your hand. Then repeat for the left limb. Stretch the muscles on each side for 30 seconds. Without changing your position, stretch your right hand along the chest, press it with your left limb and pull for 30 seconds. Then repeat for your left hand.
The described evening exercise before bed lasts only 8 minutes.
Conclusion
- Choose one of the above workout plans to lose weight and get a more athletic and toned body. Do exercises daily.
- The most persistent can hold classes in the morning and evening. In addition, it is necessary to maintain an appropriate level of physical activity throughout the day. Then the weight loss will be noticeable.
- Eat right. Don't forget that to lose weight you need to burn more calories than you consume.