The body needs a moderate amount of fat reserves.When you accumulate too much fat, your health deteriorates.You have to follow different diets and perform special sets of exercises to lose weight.
If you direct your beliefs and work on the body at the same time, you can maintain a naturally slim body and excellent health.
Why does the body need fat?
Fat reserves essential vitamins A, D, E, K. Fat deposits help to obtain concentrated energy reserves.The fat layer protects internal organs from mechanical damage, shock and injury.
Many people, to lose weight and burn excess fat, restrict their diet and follow popular diets.Lack of nutrition leads to weight loss and at the same time loss of strength and power.
To get rid of excess fat reserves and achieve a slim body, you need to adjust your diet and at the same time give your body enough exercise with a set of weight loss exercises regularly.Under these conditions, fat begins to break down.
If you are overweight, you need to make sure your thyroid is healthy.If its function is insufficient, it is difficult or impossible to remove subcutaneous fat.
Proper nutrition for weight loss
When food is completely digested and swallowed, the rate of metabolic processes increases and energy consumption increases.As a result, you can lose weight.
Metabolic reactions are insufficient when consuming poorly combined foods.Unbound substances accumulate in fat cells and cause decay and fermentation in the intestines.
Some people use a diuretic or laxative to lose weight.If used incorrectly, these drugs disrupt natural digestion and cause weight gain.
To restore strength and avoid chronic fatigue, the body requires carbohydrates after a hard workout.They are rich in dairy products, legumes, oranges, pineapples, bananas, grapes, pears, dried apricots and raspberries.
How to do the right exercises to lose weight
During regular training, body weight is reduced because the sports activity creates a caloric deficit.Fat reserves and carbohydrates are consumed at the same time.
When training at a low intensity, more fat is burned in one session than carbohydrates.But the rate of calorie consumption is low, about 4-5 kcal per minute.
Therefore, if your physical fitness level allows, you should perform the exercises more intensively, 10-12 kcal per minute, to lose weight faster due to the higher caloric consumption.
Although high intensity burns less fat than carbohydrates, the total amount of fat is higher than low intensity weight loss.
To lose 1 kg of weight, you need to burn about 8000 kcal.
When designing a set of exercises to lose weight, it is necessary to take into account the amount of excess fat and the level of physical fitness.
Beginners and overweight people should start training at low intensity.In order to achieve results similar to short intense training, sports movements should be done for 2-3 times longer.
A set of exercises for weight loss should start with a warm-up and cool down.
During the warm-up, it is necessary to move at a slow pace, with minimal load, to properly warm the muscles, stress the joints, reduce blood pressure and increase blood flow.
After training, you need something cool: gradually reduce the pace, normalize the heart rate.It is beneficial to bend and swing your arms, which restores blood circulation in the body and after putting stress on your arms, especially your legs.Blood stagnation in the lower extremities is especially dangerous in the case of varicose veins or thrombophlebitis.
What muscles to load for faster weight loss?
When creating a set of individual exercises for weight loss, you must first load your legs.These sports activities require maximum calorie consumption.
In terms of the efficiency of fat reserves, it is inferior to exercises for the back, pectoral muscles, shoulders and arms.
The last thing you need to do is to load the abdominal muscles, because they burn the least calories.
Aerobic exercise for weight loss
To lose fat, aerobic exercises are useful: running, swimming, cycling.During active movements, enzymes are produced - protein molecules that accelerate reactions in the body and therefore help to lose weight.
Aerobic exercise stimulates the activity of mitochondria and the strength of cells.Mitochondria Use the released energy to oxidize organic substances and synthesize ATP molecules, the energy carriers in the cell.
If strength exercises with weights burn fat, aerobic exercises allow you to lose weight during exercise, after the corresponding hormones are released 30-40 minutes after the end of the exercise.
First, the body uses carbohydrate reserves from the blood and liver.After half an hour, after it ends, subcutaneous and internal fat begins to be consumed.
A certain degree of training is required to achieve results as quickly as possible.To track your progress without going over the top, you should measure your heart rate (HR) or "pulse".
Fat is burned most efficiently if your heart rate is in the 65% range during exercise... 85% of your maximum heart rate for your age.
The maximum frequency is determined by a simple formula: 200 minus age.
Thus, at the age of 35, the maximum frequency will be 200 - 35 = 165 beats per minute.During training, the heart should contract at a rate of 107 (165 * 0.65 = 107) to 140 (165 * 0.85 = 140 = 140) to 40 (165 * 0.85 = 140) per minute.
A lesson should last about an hour.It is optimal to exercise 3-4 times a week.
The simplest exercise that gives the body aerobic exercise is jogging.Aerobic sports movement performed at a tempo to rhythmic music is not even more effective.
A similar result can be achieved with the help of home exercise machines - cycling, running, rowing.
Benefits of walking and running
If you are obese or overweight, you should do a simple exercise to lose weight - You walk at a moderate pace so that your heart beats at an optimal rate for your age.
You should start with a 20-minute walk.By walking three times a week, you will be able to make some progress in a month or two.
Then you can increase the duration of each walk to 45-50 minutes and increase their number.
If your fitness level is high enough and walking cannot achieve the recommended heart rate, you should start jogging.
As your training level increases, you should increase the distance by 10%.
In order not to injure your joints, you should perform this weight loss exercise in the park and run on the floor, not on the asphalt.
Use a bicycle or rowing machine
The undoubted advantage of home exercise equipment is the presence of sensors that allow you to monitor your heart rate during exercise.
By exercising regularly on a bike or rowing machine, you can get maximum health benefits and lose weight.As your athletic ability increases, it is important to remember to increase the load on the muscles.
Unlike a cycling machine, which puts the stress primarily on the legs, the rowing machine forces the back, arms, abs and, to a lesser extent, the legs to work.
Using two exercise machines in the mix has a greater fat burning effect.Therefore, for a more intensive weight loss, you should do alternate exercises on a bicycle and a rowing machine.
Exercises to lose belly fat
Even if your body fat is small, your stomach can become sag due to weak abdominal muscles.
You need to maintain balance while doing exercises.Loads should be enough to strengthen the muscles.Light exercises, even repeated many times, will not bring results.
To develop the rectus abdominal muscles and lose weight, it is useful to perform the following set of exercises:
- Sitting on a chair and securing your legs, lean back, trying to touch the floor with your outstretched arms.
- Sit on a gymnastic mat, supporting the torso from behind.Raise your closed legs as high as possible.
- The starting position is the same.Lift each leg individually.
- Lying on the floor, put your palms behind your head.Bend your legs, touch your chest with your chest, stretch your legs vertically, return to the starting position.
- Lie with your arms along your body.Raise and lower straight legs to a vertical position.
- Lying, raise and lower each straightened leg individually to simulate vertical and "scissors".
- Lie down, raise straightened legs 30 cm from the floor.Perform "scissors" on a horizontal plane.
- Keeping your legs secured, raise your torso to a vertical position.Hands are pressed behind the head.
It is useful to perform 3-4 exercises of this complex during classes.Up to 15 repetitions are enough to lose weight.
Exercises for slimming legs - thighs and calves
To reduce fat deposits on the legs, it is useful to squat slowly and return to the starting position.The hands are pressed behind the head or on the waist, the back is straight, the feet are shoulder width apart.
To increase the load, keep your hand behind the door and move one leg parallel to the other.
To develop leg muscles, move in a gas step with your palms on your belt or behind your head.
The muscles of the legs and thighs are strengthened from the side to a position under the straightened leg and to the side.
To develop calf muscles, shift your body weight from heels to toes, leading to a wall or door for balance.First, perform the exercise while standing on both feet.Use one leg as training increases.
Exercises to lose weight
To strengthen the gluteal muscles, it is useful to include the following exercises in the training complex:
- In a standing position, put your feet together, palms on your back, and make circular movements with your hips.
- While standing, raise your leg as high as possible on your knee, take it to the side and return to the starting position.Repeat for the other leg.
- Be on your knees, hips and back.Sit down and touch the ground to the left of your foot, return to the starting position, touch the ground to the right of your foot.
- Sit on the floor, legs in front, torso extended in an upright position.Move forward to your buttons.
- Lying on the back, bend your legs, arms in your body.Lift your pelvis off the floor and rest on your shoulders.
Do each exercise up to 15 times.