I often started to lose weight, but always after 2 weeks or less, I started eating sweets again. Today I decided to take myself seriously. When I am 165, I weigh around 67 kg. The most important thing for me is to lose weight from the thighs and stomach. Could you give me some hints on how to exercise at home? With the right lifestyle, how much do I have to wait for the first results?
Unfortunately, it is impossible to lose body fat from just one place on the body. It will go down evenly. Slowest where there is the most. It will probably be the thighs and the abdomen.
How to exercise to slim your thighs and stomach?
The exercises I suggest are, in the first place, running or cycling intervals. These types of exercises 2-3 times a week will allow you to turn up your metabolism and get rid of adipose tissue faster. At home, it is also worth having a few tools. These include TRX and kettlebell's. Ball weights of 6, 10, 12 and 20 kg are enough to carry out any training. Proposes high-intensity strength training. Several bodyweight exercises with TRX such as low row, push-ups, mountain runs combined with weights for swing exercises, deadlifts, and squats and Turkish standing up will give you the best results.
In the initial phase, you can stick to the assumption "Your body is the best training equipment" and focus on functional training.
Sample training plan:
- Monday- 10 running intervals of 40 seconds each with a 2-minute break in the form of walking. The whole training should, of course, consist of a warm-up and a cool down after the main part. The time required for it is a maximum of 40-50 minutes.
- Tuesday- physical warm-up, mobilization exercises and stretching. TRX squats 4 sets of 20 repetitions. Kettlebell squat held in both hands for 4 sets of 12 repetitions. Rowing the TRX 4 sets of 20 repetitions. Swing kettlebell 4 sets of 20 repetitions. Kettlebell deadlift 4 sets of 12 repetitions. Swedish push-ups (dips) 4 sets of 20 repetitions. Turkish Kettlebell Stand Up 4 sets of 3 repetitions per arm. Mountain Run 4 sets of 20 repetitionson the leg.
- Repeat intervals inThursdayand strength training inFriday .
If the need arises and you have enough strength, you can add a swimming pool in one day. Please swim 1-2 km in a crawl. The first effects should appear after about 3-4 weeks of training and a he althy diet. Circumference measurements and a mirror will be the best determinant of progress. Please take a measurement of your body circumference and take photos of the front, back and profile. Measurements should be repeated every 2 weeks. Libra can be a bad indicator of progress because it likes to cheat on us. Weight may go up even though the effects will be visible to the naked eye.
Remember that our expert's answer is informative and will not replace a visit to the doctor.
Tomasz Piotrowski He is a certified personal trainer and nutrition specialist. He gained his knowledge from the best experts in the fitness industry in Poland. He has several years of experience working as a dietitian in a private facility in Krakow and experience in working as a personal trainer. He also writes expert articles on he alth, training and supplementation, and works in the supplement industry. He is passionate about fist fencing.
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