Home fitness and weight loss exercises

For the vast majority of ordinary people who have no foundation in exercise, don’t want to spend money, and don’t have time to go out, home fitness and weight loss is completely feasible. There is no need to stock up on equipment worth thousands of dollars, and there is no need to hold on for an hour of sweaty exercises. As long as you can find low-threshold exercises that you can persist in for a long time, and match the daily caloric gap of 300-500 calories, it is possible to lose 5-10 pounds healthily in 3 months without rebounding.

I didn’t believe this at first. When the epidemic was at home, I danced with an internet celebrity for three days. My knees hurt so much that I was shaking even when walking down the stairs. I was so hungry after exercise that I got up in the middle of the night and ate two boxes of instant noodles. Instead, I gained two pounds. At that time, I complained that losing weight at home was an IQ tax. It wasn’t until I asked about my childhood experience as a fitness instructor that I realized that I had been in a trap.

He never recommended any "god-level moves" that I must do. He only said that there is no standard answer to losing weight at home. It depends on who you are and whichever path you choose. If you are a lazy person who can sit and never stand, go for fragmented activities. Don’t set any fixed exercise time. Do 30 glute bridges in bed when you wake up in the morning. Stand and do side leg raises while watching short videos. When cooking and waiting for the water to boil, weigh the 5kg rice bag at home. Even if you wipe the table and mop the floor with a larger amplitude, you can consume two to three hundred more calories in a day. My colleagues in my department did this and lost 6 pounds in 2 months without taking time to exercise. The only problem is that the results are slow, so you have to be patient and don't give up in a hurry if the scale doesn't fall off in three days.

If you have some exercise skills and can squeeze in 20 minutes after get off work, low-impact aerobics or a simplified version of Tabata are also great. Don't choose the kind that is all about jumping, look for the kind that can be done while standing and does not have running or jumping movements. The blogger I often follow now does leg lifting, chest expansion, and turning movements throughout the whole process. After 20 minutes, you will be sweating lightly, and your knees will not hurt at all. It is much more comfortable than the previous aerobics. The only thing you need to pay attention to is that you don't paddle, you really twist your waist when you turn, and you try to lift your arms as high as possible, otherwise the exercise is really not enough, and doing it for half an hour is not as effective as doing it for 10 minutes.

There are also friends around me who are afraid that their skin will become loose after losing weight, and they always say that they should go to the gym to lift weights. In fact, it is enough to add some strength training at home. You don’t need to buy dumbbells. A large mineral water bottle filled with water, a rice bag, or even your well-behaved cat will do (forget it if the cat doesn’t cooperate). Oh, it’s not worth the effort if you scratch it). For shoulder training, do lateral raises, for back training, bend over and row, and for leg training, do silent squats against the wall. Do 2 groups of each movement, 12 reps in each group. If you persist for a month, you will noticeably feel your back is tight, and you won’t look bulky when wearing a T-shirt. Many people are afraid that strength training will make their muscles stronger. Don’t worry about it. With the amount of training we ordinary people do, we can’t even touch the threshold of muscle congestion. At most, it tightens the loose meat and looks slimmer.

Some people have criticized me before, saying that the intensity of home exercise is useless and that they must go to the gym to lift irons. This really depends on the person. If your body fat rate has dropped below 20% and you want to develop clear lines like waistcoat lines and peach buttocks, then the weight at home is indeed not enough and you have to go to the gym to increase the load. But if you just want to lose weight from 130 pounds to 110 pounds, put on jeans that can’t be worn at the bottom of the box. The amount of exercise at home is completely enough, and there is no need to spend thousands extra to apply for a card. In the end, it becomes a bathing card that only allows you to go twice a year. Some people say, "You can lose weight as long as you move, and you don't have to control your eating." I have really stepped into this huge pit. I danced for 40 minutes before, and it only consumed more than 300 calories. I turned around and drank a cup of pearl milk tea. I spent 400 calories in it. It was like jumping for nothing and paying back. Really, it’s not nonsense to say 70% to eat and 30% to exercise, but you don’t need to be so hungry that you feel dizzy. Just replace the usual white rice with half of the grains, drink one less cup of milk tea at night, and eat two less pieces of fried chicken. The gap will appear, and it will be much more effective than if you dance for half an hour more.

Oh, yes, here’s a little reminder that no one has mentioned. Don’t underestimate the equipment. I was trying to wear cotton slippers to dance at home, but I accidentally slipped and twisted my foot. I couldn’t move for more than half a month, but I gained 3 pounds. It was really a shame. Even if you're just walking around at home, it's best to wear supportive sneakers. If you have a yoga mat, use it. If not, you can just stand on the carpet. Don't mess around like me and end up suffering.

I have been exercising at home for almost a year now, and I have never set any strict schedule for myself. If I am in good condition today, I will do two more sets of strength exercises. If I am not in good condition, I will stand for half an hour watching videos while lifting my legs. Sometimes I am even too lazy to move, so I will clean up the house for half an hour without anxiety. In fact, many people start to lose weight just like cramming before the final exam. They wish they could exercise 4 hours a day and lose 20 pounds in a week. In the end, they either get injured or give up. It is completely unnecessary.

After all, losing weight is a long-term matter. Don’t regard it as a KPI to be completed. Just integrate a few exercises into your daily life. It is better than anything else. The method that can be persisted is the really useful method, right?