How to Declare War on Fat Deposits with Your Persistence

How to Declare War on Fat Deposits with Your Persistence

You suddenly noticed this summer that your swimsuit top doesn’t fit perfectly. Also, when you put on a tight t-shirt, you’re not too keen on the “pads” underneath. Of course, that’s a sign that you should do something about it. So, see how you can declare war on the fat deposits that bother you with your persistence and discipline.

We suggest a few simple exercises that you can do at home. You only need a mat and dumbbells as props. If you don’t have weights, you can use plastic bottles filled with water instead. Apart from this, your persistence and determination to fight this “enemy” is equally important.

1. Push-ups 

Push ups

This is by far the most effective exercise that we all know. There is no need to describe the method of execution. But if you still don’t have the strength to do 10 push-ups, then at least do them on your knees. We recommend that you do a series of 4 repetitions, with breaks.

2. Squats –

Spread your feet shoulder-width apart, and hold weights in your hands, drawn to your chest. Squat down so that your back remains completely straight. Do the exercise 10 times, take a break, then repeat 3 more sets. Great exercise for fat deposits.

3. Exercise on the knees 

Holding a weight in both hands, kneel on the floor. Extend one arm all the way up, then slowly return it to the starting position. Repeat this 5 times with each arm, rest, then repeat. Also make 4 series.

4. Star  

Star jump

Stand on a non-slip surface with arms and legs spread wide. While doing so, make sure that your back is straight and your arms are tight. Jump ten times in sync, raising your arms and legs. Rest, then repeat 5 more times. In this way, you stretch your arms to the maximum and work on critical body parts.

5. Climbing 

Put your hands on the back of the chair and simulate climbing or running for half a minute. Take a break, then do the exercise 5 more times. This is how you work your arms and back, and besides, you speed up your heart rate.

6. The letter “T” 

Lie on your stomach, fully extend your legs, and spread your arms out to the sides, palms facing the floor. Slowly raise your arms, as if you want to fly, and then lower them to the floor just as slowly. Do the exercise 20 times.

7. Raising the back 

Back exercise

The starting position is the same as in the previous exercise. But now stretch your arms in front of your head. Raise both arms in front of you, then lower them to the floor. Try to do this 20 times as well.

And of course, leave the most difficult, but also the best exercise for the end. Take the same position as for push-ups, but with your hands on the bed. Jump your legs to your chest, take your hands off the bed and jump high. Then “collapse” and rest your hands on the bed again and stretch your legs behind, returning to the starting position. Do 10 times, in 4 sets.

The importance of cardio exercises

Cardio exercise

In addition to the above plan, you must not neglect cardio exercises. With them, you will reach your goal faster, that is, you will speed up your metabolism and burn calories. For example, ride a bike, walk fast, run, swim. Of course, do these activities every day, at least for half an hour. However, make sure you focus on chest and arms one day and legs and back the next. In this way, the representation of the muscles will be even, and certain muscle groups will have time to recover until the next training session.


We believe that everything you have read in the above text is mostly familiar to you. Therefore, basic knowledge, although layman’s knowledge, is generally available to all of us. But very often we lack the determination to put what we know into practice. That’s why we just tried to prove to you that with your persistence you can fight against fat deposits, and tha