We all know that in order to lose weight, you need to adjust your diet, exclude harmful foods from it and add healthy ones. But you also can’t do without physical activity - these are two main components, without each of which weight loss is impossible. Morning exercises for weight loss will help you achieve ideal shape and even replace full-fledged workouts in the gym if you do it regularly and give it your all. If your goal is to lose weight, then exercise will be more intense than a simple warm-up. The best option is to use circuit training, which will help launch metabolic processes and speed up fat burning.
About the benefits of exercise for weight loss
To set yourself and your body up for daily morning exercise, you should know all its benefits so that it motivates you to action. If you still doubt yourself, we recommend that you first read the article motivation for losing weight.
The advantages of charging are obvious:
- Effective exercises for weight loss at home for beginners after just a week of your daily workouts will become an indispensable way for you to keep your body and spirit invigorated;
- You will begin to wake up faster and easier, the morning will not bring a decline in mood, you will always feel a great surge of energy and a desire to work;
- Proper exercise significantly improves metabolism, thanks to which the body quickly gets rid of accumulated kilograms and excess calories;
- Helps control hunger. You will no longer feel a constant insatiable appetite. Your body will be perfectly saturated with a light breakfast, and you will feel light, without heaviness in the stomach and bloating;
- Along with good exercise, your mood also improves, which lasts throughout the day.
We recommend reading the article on how to start playing sports.
Some useful tips:
- Exercises should be done before breakfast. Before a set of exercises, drink a glass of water so that your body wakes up faster and is ready for training;
- If your goal is to lose weight, then you should do exercises every day for at least 10-15 minutes, each time increasing the level of load, in order to eventually stretch it to half an hour;
- The emphasis must be placed on all muscles, you do not need to train only the hips or abs, otherwise you will not achieve any results. The training should be comprehensive for all muscles;
- Alternate exercises so that the exercises are as efficient and productive as possible, and doing the exercises will become easier for you.
Charging rules
How to do exercises to lose weight? Everything is quite simple, the main thing is to follow the basic rules and follow the execution technique, practice daily and the result will not be long in coming. You shouldn’t be too zealous from the very first days. The load on the body should be increased gradually. If you start your first exercise immediately with a complex set of exercises, then you will only lose a lot of energy and will not achieve the desired result.
We recommend adhering to the following rules:
- You need to start with a warm-up, otherwise the risk of injury increases.
- It is necessary to exercise regularly! Only constant training gives results. If you can’t keep up with the schedule, then do the exercises at least 4 times;
- Set yourself a specific time for exercise and try not to deviate from it;
- If you do exercises not only for vigor and stretching, but for the purpose of losing weight, then you should arrange the exercises correctly. Such a workout should last at least half an hour, since fat burning occurs within 20 minutes of active exercise;
- The break between exercises should not be more than one minute, also watch the pace of your exercise;
- When doing morning exercises to increase muscle mass, you should limit your food intake an hour before and after exercise;
- Upbeat and cheerful music will make your morning workout more fun;
- Be sure to do a warm-up, it will warm up your muscles and prevent injuries and sprains;
- At the end of your workout, do a cool-down or stretch;
Change the exercises, do not perform the same complex every morning, so that the exercise brings effect, make changes. To improve the quality of your workout, it is better to use a fitball, jump rope, hula hoop and other equipment.
How to start practicing?
To start complex exercises, you need to select the ideal set of exercises for you to reduce fat. It is very important that you like and are comfortable with the exercises, then you will be more motivated to do them. It doesn’t matter what you choose, gymnastics, fitness, yoga, running or something else, the main thing is to maintain technique and regularity. Don’t rush into the deep end, as they say, start with light exercises and gradually increase the load.
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If you immediately begin to torment your body with complex exercises, then you cannot avoid soreness and muscle strain. Let your muscles get used to it and then increase the load. As you know, in order for our body to get used to constant training, the exercise must be repeated at least 20 times. Which means after a month of such training, your body will completely get used to it and there will be no more discomfort or laziness. Exercise will begin to bring real benefits to you and your health.
The most effective is intensive exercise in the morning to lose weight in the abdomen and sides. These are the most problematic areas, so the first days of training should start right in bed, lying down. Simple sets of exercises that will speed up your metabolism will help you with this. This includes stretching to stretch muscles and ligaments and elements of twisting from one side to the other. You can also use pulling your legs towards your stomach, which improves blood circulation and strengthens blood vessels.
When the exercises in bed are done, we get up and take a deep breath and exhale, drink a glass of water and prepare the body for training. After which we perform a set of your favorite exercises for the whole body, monitor our breathing, or simply dance to your favorite music.
Doing the simplest exercises will help you:
- Get used to morning training;
- To understand that performing such a complex daily is not at all difficult;
- Notice how much your condition improves;
- Prepare yourself and your body for a more complex set of exercises;
- Activate muscle function;
- You will feel a good surge of energy.
We all know that in the morning it is quite difficult to force yourself to get out of bed, let alone do any other gymnastics. But if you want to improve your well-being and, of course, lose weight, you need to overcome yourself and set yourself up for productive work on yourself and your body. Evening and morning exercises are the best remedy in the fight against excess weight.
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Morning exercises at home for beginners
Not being able to go to the gym will not be an obstacle to losing weight. You can keep yourself in shape and even lose excess weight with the help of home workouts.
Effective training at home can begin at any time, including in the morning.
Each part of the day will have its own characteristics, since the state of the body will be different. For example, a set of exercises in the morning should be a little simpler if we are talking about the time immediately after waking up.
The body has not yet fully awakened, and the goal is to invigorate it, increase blood flow, and not exhaust it before the working day.
Morning workouts are not aimed at muscle development, but at the following goals:
- keeping the body in good shape;
- increased blood flow to individual muscle groups;
- acceleration of metabolism;
- calorie consumption for the purpose of losing weight.
All this has a positive effect on the process of reducing body fat. The effectiveness will be average, in comparison with heavy strength training combined with cardio exercise, but still some effect, sometimes very significant, can be achieved.
Beginners should remember the principle of gradually increasing the load. At the first stage, the hearts, blood vessels, as well as muscles, bones, joints are not ready for serious stress, especially if the person has never played sports.
Morning exercises for women should begin with a warm-up, stretching, and light cardio exercise, after which they gradually become more serious.
After 40 years, a woman will have to be even more careful in choosing a program, including morning workouts at home. Hormonal imbalances that may occur during this period, as well as possible joint problems, have an impact. In this case, it is recommended to choose more cardio and pay special attention to choosing the right diet.
Set of exercises (photos, pictures)
On the legs and buttocks
For losing weight in your legs, the most effective exercise is walking. If you don't walk much during the day, then start your routine by walking in place for 30-60 seconds, while raising your knees high. Follow the rhythm of breathing, 4 steps - inhale, the next 4 steps - exhale. Grasp the back of the chair with your hands, stand on your toes, rise and fall for 30-60 seconds, see the picture for more details.
Perform jumps on each leg separately and at the end on both, about 30-40 seconds, at the end of the exercise repeat walking in place. Read more about this in the article exercises for losing weight on legs.
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On the stomach and sides
Feet shoulder-width apart, we perform circular rotations with the pelvis, while the stomach must be pulled in and vice versa, protruded throughout the entire exercise. A great option to remove a sagging belly. Lie on your back and begin to protrude your abdominal cavity, pressing on it with both hands. Repeat about 10 times. Read more about this in the article exercises for losing weight in the abdomen and sides.
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In your arms
We select dumbbells of a weight that is convenient for you, from 1 kilogram and above. Raise both arms at the same time to the sides, for about 30-60 seconds, depending on your level of endurance. Read more about this in the article exercises for losing weight on your arms.
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On the hips
In a lying position, bend your legs so that your feet remain on the floor, raise your pelvis and move it to the right and left, springing 6 times in each direction. Do several approaches of this exercise. Read more about this in the article exercises for losing weight on thighs.
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This set of exercises is the simplest and is quite suitable for a light workout for 10-15 minutes, while you devote them to your body and can combine them with watching your favorite show. Also, do not forget that evening exercise for weight loss is also an integral part of losing weight, and will greatly help you lose excess weight. In the evening, exercise should be light, best with elements of stretching; 10-15 minutes of express exercises at night are enough, and your body will thank you.
Set of exercises (video)
Performing a set of morning exercises for your body will help you lose extra pounds, get your body in order, get rid of fat and significantly improve your overall well-being. Below we offer the best videos with music that you can do every day right at home!
Video: Cheerful morning! Morning exercises for weight loss, fitness at home!
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Video: Morning exercises, 10-minute lesson for beginners!
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After just a week of charging. You will feel a constant surge of energy, vigor, a charge of good mood and feel how the problems with getting up in the morning go away, and only a good mood remains. Build your own training program; to do this, use the numerous video lessons provided on the Internet. Stay healthy and slim!
How to make regular exercise a habit?
Exercising at home for weight loss every day will only be effective if you do it regularly. It takes about 21 days for it to form a habit. Accordingly, for the first three weeks it will be as difficult as possible to force yourself to do exercises, and then the body will rebuild itself, and physical activity will not be stressful for it, but the norm. To make this easier, follow these recommendations:
- Change your schedule. Charging will require a certain amount of time in the morning. You can free it up by moving some of your routine tasks to the evening. Review your schedule and think about what you can change in it. For example, you can prepare breakfast, clothes, things, etc. the day before, and devote the free time to exercise.
- Don't overdo it. Yes, morning exercises for weight loss are more active than a regular warm-up for vigor, however, you must remember that you still have the whole day ahead of you, and there is no need to drive yourself to exhaustion.
- Provide visibility. It will be easier for you if you print out the charging diagram along with a description and photographs of the exercises. This will help you not get confused and find your way, reducing the amount of time for possible clarifications.
- Involve other people. By working out with someone else, you can motivate each other, and skipping exercise will be somehow embarrassing. This could be the person who lives next to you, or your partner, friend, child.
- Get enough sleep. Exercise that you find time for by cutting down on sleep time will not be beneficial. This will only provoke chronic fatigue and deterioration in well-being, and you are unlikely to be able to lose weight at such a pace. Therefore, no matter what, try to find enough time to sleep.
