THE FASTER WAY TO LOSE WEIGHT AT HOME

I. WEIGHT LOSS BY JUMPING ROPE

Nowadays, there are many methods of losing weight but it can cost you a lot of money or time. With a 30-minute weight-loss rope jumping. It saves you a lot of money as well as time for weight loss. Your biceps and calves will be slim and your body fat will be released. By exercising more, the blood glucose in your body will circulate more consistently.

Here, I will analyze and advise you how to jump rope how to lose weight is the best way.
The jump rope weight loss in 30 minutes to help the body to burn 450 calories, jump rope continuously for 10 minutes is equivalent to 30 minutes slow or 20 minutes of sports dance. In other studies, athletes rated performance of 80 to 100 beats per minute as equivalent to running 10 km or biking 30 km / h.

 So how do we lose weight?

You need to prepare a rope that fits your height. For the proper length of the cord, you fold the cord and then step on the cord and stretch the handle to your shoulders. If the handle does not reach the armpits, the cord is too short.

Shoes are often overlooked in this sport, as you can dance with sandals, even bare feet. But to increase weight loss, it is best to wear soft soles. Selecting a pair of shoes, you will find that the spirit of sports is soaring, really eager to lose weight. 

Then find a flat, airy and unobstructed area, where you can practice anywhere, in the gym, in the house, in the park or on the beach at your own pace. Before training, it is necessary to exercise the joints of wrists, knees, hips, arms, wrists ... to avoid dislocations. Take a rest after eating about 1 hour 30 minutes and then jump rope. Try your best, resting when you feel tired.

Time to perform weight loss jump rope exercises 

You should work at least 3-5 times a week, with a minimum of 35 minutes per session. The first 5 minutes are for stretching and 30 minutes for skipping.

There are many types of weight loss jumping ropes that are applicable. You can dance with two legs or one leg depending on your preference. However, in the first 3-5 sessions, you should dance with both feet (two feet simultaneously) at the same time. For each round (the rotor is a wire ring, the ground is 2 times). Then increase the speed and decrease to one beat per rotation.

When you are new to jumping rope, you should exercise at a moderate pace (about 60-70 times / minute), short time (2-3 minutes), then gradually increase. The average jump in training is about 140-160 times per minute, lasting 10, 20 minutes. To lose weight you do not have to jump fast, do not need to turn high. You need to maintain the training time as long as possible, do not be too concerned about the speed of dance, so do not exercise too lightly. 

If you exercise twice a day, you will gently burn about 3,500 calories in just 10 days. That means you have reduced more than ½ kgs.

Which place is most ideal for jumping rope to lose weight?

Jumping rope on wooden floor is ideal, but you can also jump on hard floors such as cement yard, roof terrace, garden corner, beach or even in the bedroom. Exercise daily, in the morning, before meals or after meals for at least 90 minutes.

II. 3 SIMPLE FAT REDUCTION EXERCISE, THE MOST EFFECTIVE

There are many exercises to reduce abdominal fat effectively, but most of these exercises are very difficult to apply and easily make us give up because they are too difficult. But few know that the simplest and most effective method of reducing belly fat is yoga, because yoga is one of the methods that helps to reduce stress. Not knowing that it is the most effective abdominal fat reduction exercise. Yoga is one of the ancient methods of body and mind training that originated in India. So far, yoga is a very popular sport, according to scientific studies, yoga is very good for the body, especially the mental health. Yoga can help you relax, reduce stress and prevent disease, and it can also give people a good health and a beautiful physique.

The movements of yoga exercises can be called a kind of exercise, which helps the body to relax and work better. Especially the yoga exercises also work extremely effective weight loss. You will definitely have a firm, supple, and slim body if you practice yoga. Here i share with you 3 exercises to reduce belly fat and thighs extremely effective, bring you healthy body, compact shape, toned.

Before starting exercises to reduce belly fat and thighs, you need to do the warm up exercises for 5-10 minutes to make the body warm up.

Exercise 1: Stretch belly fat with bending movements 

It looks like it is not difficult

This is a gesture that you have to shape your body into a bow shape (or C). This will help your abdominal muscles and limbs to be moderately stretched and help to attenuate fat and firmness in these areas. Bow-shaped movement increases your physical strength as well as the flexibility of the body. And especially helps to reduce belly and thighs extremely effective.

Step 1: Lie down, face down on the floor and have your feet so that your heels touch the bottom.

Step 2: Slowly fold your hands behind your back, grasp your ankles and bend your back (as shown). Try to keep this position for 1 - 2 minutes.

Then you should rest for about 30 seconds and continue to do this exercise from the beginning to achieve the best weight loss belly and thigh.

Exercise 2: Burning belly fat with cobra posture

Step 1: Lie on the floor, place the feet straight on the ground. Put your arms in the armpit, the hands are far apart.

Step 2: Breathe in, press your legs and hips down. Using the force of the two arms slowly raise the head and neck up.

Step 3: Push your shoulders down and stretch the upper body to the length of the spine.

Step 4: Look up, lower your shoulders down.

Step 5: Exhale, slowly lower the body to the floor, relax with stomach posture.

Step 6: Relax and keep this position within 2 - 3 minutes then start again.

Spend 30 minutes a day doing this exercise to get your body healthy and energized for a tiring day and reduce belly fat and thighs effectively.

Exercise 3: A pose like a boat to help lose belly fat

 

Step 1: Lie on the floor, put your hands straight on two sides, straighten legs, closed heels, toes stretch.

Step 2: Focus on the abdomen, inhale deeply, while simultaneously lifting the legs to 45 degrees, keep breathing naturally.

Step 3: Relax spirit, keep breathing and posture for 8 - 10 seconds, then return to the original posture.

The boat-like posture not only helps to reduce belly fat and thighs, but it also has a great effect on the body, helps you improve your digestive tract so well. abdominal muscles. gives you a supple and well-balanced body. So take 30 minutes each day to practice and relax to bring you a healthy body.

3 exercises to reduce belly fat and thighs will definitely help you train your body in the best way to get plenty of energy to complete the best daily work. Along with it is effective to lose belly and thighs will not surprise you. When you have a body that has a slim waistline, along with a firm thigh area that creates an irresistible charm from your body.

III. Yoga diet for weight loss

Eat before yoga

When you practice yoga, you should eat at least 1 hour before exercise. This will help you have a good source of energy, exercise and no stomach pain if eat too close to practice. The food that can be added before it is a banana, a glass of juice, a glass of fruit juice or a glass of soy milk.


Note, you should only eat a little before yoga, because if you eat too much will interfere with exercise, when heavy, belly will not be able to do well and you will quickly tired.

Eat after yoga

After yoga, you should eat foods rich in protein and fiber so that energy is restored without fear of receiving more calories. 2 fried eggs, eat more green vegetables, tomatoes and fresh fruit ... is what you can add after practicing yoga for about 30 minutes. At the main meal after yoga, you can eat lean meats, salmon ... to add a lot of protein to recover and grow muscles quickly.

Foods should not eat when yoga lose weight

When you practice yoga, you should avoid or limit the following foods.

Limit foods high in fat, such as butter, pork leg ...

Do not eat foods that are high in cholesterol such as kidneys, liver, heart and brain.

Limit high starch foods such as steamed rice, potatoes, bread and can be substituted with sweet potatoes or vermicelli.

- You should not eat fast foods or fried foods.


Ignore high energy foods such as pastries, candies, chocolate, jams, canned fruits.


- Stay away from alcoholic beverages, alcohol, beer ...
The principle of nutrition for yoga practitioners.

- Before practicing yoga for 30 minutes, drink 200-400ml of water.

- Do not drink coffee before exercise because it will make the body less flexible.

- Eat only when you are hungry and if you are not hungry, you can skip the meal.


Eat slowly and chew food carefully. Rest after every meal and avoid snacking between meals.


- Only eat when calm and relax to help digestion.

- Do not eat full and eat only half a stomach, but also a quarter of the stomach contains water and a quarter of the stomach contains gas and steam because of this will eat good digestion. If you need to be able to eat many meals but absolutely not to eat too late at night and before going to bed.

- Drink a lot of water. Should drink fresh water or tea. Conditions to drink more lemon juice (cool boiled water, squeeze fresh lemon with a little salt and note not mixed with sugar). Mix the sour level just right for each person. Make sure your body supplies 2-3 liters of water a day.

- Use pure vegetable oils such as coconut oil, olive oil for cooking. Do not take too much sugar and fatty foods. Eat whole grains and unrefined foods.

- Do not eat onions, garlic, white rice, mushrooms, pasta, and stale foods. Do not drink alcohol, beer, and tea. No smoking, no tobacco.

- After yoga, take 10 to 15 minutes to eat liquid food, after 30 minutes to eat solid food.

IV. Note "2 should - 2 no" to have the fastest way to lose belly fat 

Have you ever wondered why you have applied many ways to lose belly fat but still not see results. If you are "try hard" exercise then ... it's unbelievable.
I warn you to stop, why? The answer will be shortly
With the "2 should - 2 no" note below will definitely help you get the most effective belly fat reduction. A slim waist is waiting for you!

"2 No " to get the best way to lose belly fat

• Do not practice ... "continuously like a machine"

Interval training, burning energy alternating rest is the way to reduce fat belly clever. This method works to increase muscle and increase endurance compared to traditional exercise methods. 

How to break up exercises to lose weight:

- Sprint: Run at the fastest speed in 20 seconds, then slow down until you walk and then breathe evenly. Repeat for 10 minutes.

- Exercise equipment: Install a treadmill, elliptical exercise bike, or fixed exercise bike to practice interruptions.

- Quick Exercises: Perform walking or climbing stairs every 5 minutes as often as possible.

• Forget the bending the belly exercises

Strange is not it? While we are still preaching each other methods of bending the belly is ... simple, effective, fast, ... but the results are "look carefully" to see. In fact, the way to lose belly fat is to make the thicker belly layer, which in turn increases the size of your belly. Instead, strengthening the back muscles exercises can help to tighten the abdomen as well as improve your appearance. 

For the best way to lose belly fat, remember right away "2 should" 

• Do exercises that increase your heart rate

Aerobic exercises increase the heart rate, rapidly burn calories and dissolve body fat - including reducing waist fat. You can not lose fat just in the waist, but usually when you exercise, no matter how fat you are, waist will be the first fatty area.

- Exercise to reduce belly fat effectively you have to measure your running time by recording the time you need to run 1km. As your cardiovascular health improves, you will see this time decrease.

- Overcome ankle defects. If you have pain along your leg (pain along the front of your lower leg while running), you may have been "misaligned" (which occurs when you land with most of your body weight on the outer leg) . There are many types of shoes designed specifically to limit this situation.

- You may be skeptical, but the way to lose belly fat is to never over-exercise. Get started with three cardiovascular exercises a week. Squeezing too much of your body daily will cause your body not to have enough time to recover and regenerate, which can easily lead to injury.

• Add endurance exercises

The combination of aerobic exercise with strength training is a more effective way to reduce belly fat than to simply increase your heart rate. You can do endurance exercises with your bare hands, with tools, with exercise machines or with elastic belts, and exercise will be effective if you start from unstable positions due to the activity increased muscle contraction.

Here is a very useful exercise. it's called burpee

How to do Burpee:

• Stand upright in comfortable position

• Start by squatting with your hands on the ground in front.

• Turn your legs up fast so that you are in a position to start pushing.

• Push-up

• Immediately jump on his legs to return to squat posture.

• Return to standing upright.

And above is my knowledge of ways to lose weight at home, wish you successful weight loss.