How to Lose Weight With Exercises In Home

Healthy Weight Loss With Physical Exercises

Physical exercise is one of the most important aspects of any weight reduction program. However, the lack of time, sometimes leads us to want to know what are the exercises that we can help us lose weight more quickly.

In general terms, there are two types of exercises, aerobic and anaerobic (or resistance) and each one contributes differently to weight loss.


Aerobic exercise burns calories while running.
Resistance exercise contributes mainly to lose weight, since it increases the speed of the resting metabolic rate, which is no more than the amount of calories your body burns at rest.

The more muscle you have, the more calories burn, because it requires more energy to keep them, that what is needed to keep the grease.

Important: Remember that muscle weighs more than fat, so that some resistance exercises will keep you healthy and attractive, despite of the fact that do not directly contribute to weight loss. Muscle mass is a type of weight "good" that helps eliminate the fat.


How to lose weight healthy with physical exercises
Below, we present you 5 types of aerobic exercises and resistance,.

1: Squats:
Buttocks and the leg muscles are the largest muscle groups. Each day in front of the mirror, place your feet separated to the width of your shoulders, look forward and do 10-20 squats.

Repeat the exercise 2 or 3 times to strengthen the calf muscles and the buttocks. To increase the resistance, make the exercise by holding two dumbbells of 1 to 3 kg with the hands. Before you begin, do heating movements and  if you feel any sharp pain in the knees, stop exercises.


2: Flexions:
Abdominal exercises are exercises to train the resistance and the force: during the flexion the arms have to endure around 70% of body weight. To strengthen the muscles, do 20 flexions two or three times a day
.

3: Jump:
Jump, opening and closing the legs and arms, is a very complete aerobic exercise that you can do for the night in your home. Jumps 20 times and repeat 4 or 5 times. Tip: If you live in an apartment, so as not to disturb the neighbors, do the outdoor exercise.


4: Career:
This is an excellent aerobic exercise to burn calories. Before you begin, walk a bit to warm up your muscles. Once you start to run, and seeks to maintain the speed. If you're feeling tired, gradually reduces the pace to walk in normal step.


5: Up and down stairs:
this is an excellent exercise to accelerate the heart rate and burn calories. To do This, you can use the stairs in your home. To begin, do 2-3 sets of 20 exercises each one. This exercise helps you lose weight and to define the buttocks and legs.


In any weight loss program is very important to combine the different types of exercise: definition of the muscles, strength training and elimination of fat, aerobic exercise.  Perform these exercises 2-3 days a week and the fat will begin to disappear.