Losing weight at home can be as effective as burning calories in the gym. It is worth modifying the domestic worker’s training a bit and base it on your own time and financial possibilities. A diet will also be necessary!
TABLE OF CONTENTS
- Diet is the basis! Remember that!
- Strength training at home
- Cardio training at home
- Regeneration – help your weight loss
Diet is the basis! Remember that!
A healthy diet is a recipe for healthy weight loss. Effective weight loss without a diet is practically impossible and even if you get quick results, you can return to the old silhouette even faster!
A balanced diet should be based on healthy and wholesome products, such as animal meat (protein source), rice, buckwheat, oatmeal or rye noodles (sources of carbohydrates) and healthy vegetable fats (olive oil, walnuts, avocado). In addition, it is very important to eat fruits and vegetables, because they enrich the diet with the necessary vitamins and minerals.
It is worth remembering one more, very important thing. Effective weight loss will be possible when the calorie daily diet will be on the deficit, in the case of a healthy person amounting to 300 to 500 calories.
To get the right result, calculate your total daily requirement using the calculator, and then subtract one of the values from the result.
Strength training at home
Housekeeper training, and therefore strength training at home with the use of everyday equipment or body load, can be great in the reduction period.
The ideal solution during weight loss will be based on training involving all major muscle groups during one training session. The FBW (Full Body Workout) training fits very well in this recommendation.
Based on the FBW training plan, three strength training sessions will be performed during the week, involving all major muscle groups on each session.
Cardio training at home
Interval training or aerobic training successfully and efficiently can be done in home conditions.
In the first case, the solution may be running in the form of HIIT training up the stairs or using the benefits of the tabata method. In turn, in the case of aerobic training, a stationary exercise bike will be perfect. Of course, you can choose the form for your own hardware and performance capabilities.
Regeneration – help your weight loss
After training, you must stretch your trained muscles. It is also worth to drink protein supplement as soon as possible (preferably a whey protein isolate due to its short absorption time), as well as eat carbohydrates that will supplement your energy reserves.
It is worth taking care of it, because this already improves the body’s regeneration processes, and it is a key issue in figure sports, regardless of whether the goal is muscle mass or losing weight.