The body needs moderate fat reserves.Health deteriorates when too much fat accumulates.To lose weight, you need to follow different diets and do special sets of exercises.
If you channelize your strength and help your body while working on it, you can naturally stay slim and in great health.
Why does the body need fat?
Fat reserves help to obtain the necessary vitamins A, D, E, K. Fat deposits concentrate energy reserves.The fat layer protects the internal organs from mechanical damage, impacts and injuries.
Many people restrict their diet and follow popular diets to lose weight and burn excess fat.Lack of nutrients causes weight loss and at the same time causes weakness and loss of strength.
To get rid of excess fat reserves and achieve a slim figure, you need to adjust your diet and at the same time give your body enough exercise by regularly performing a weight loss exercise complex.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 fully digested and absorbed, the rate of metabolic processes increases and energy consumption increases.As a result, you manage to lose weight.
When consuming poorly combined food, metabolic reactions are insufficient.Undigested substances accumulate in fat cells and cause putrefaction and fermentation in the intestines.
Some people use diuretics or laxatives to lose weight.If these drugs are used incorrectly, they interfere with natural digestion, causing weight gain.
To restore strength and avoid chronic fatigue, the body needs carbohydrates after a grueling workout.They are rich in dairy products, legumes, oranges, pineapples, bananas, grapes, pears, dried apricots and raspberries.
How to exercise properly to lose weight
By exercising regularly, body weight decreases because sports activities create a caloric deficit.Fat reserves and carbohydrates are consumed simultaneously.
Low-intensity exercise burns more fat per session than carbohydrates.But calorie consumption is low, about 4-5 kcal per minute.
Therefore, if the level of physical fitness allows, exercises should be performed more intensively in order to lose weight faster due to higher calorie consumption, approximately 10-12 kcal per minute.
Although high intensity exercise burns less fat than carbohydrate percentage, the total amount of fat burned is greater than low intensity weight loss exercise.
To lose weight by 1 kg, you need to burn about 8000 kcal.
When compiling a set of exercises for weight loss, the amount of excess fat and the level of physical fitness should be taken into account.
Beginners and overweight people should start training at a low intensity.To achieve results similar to shorter intense workouts, sports movements will have to be performed 2-3 times longer.
A set of exercises for weight loss should begin with a warm-up and end with a cool-down.
During the warm-up, it is necessary to perform movements at a slow pace, with minimal load, in order to properly warm up the muscles, prepare the joints for stress, lower blood pressure and increase blood flow.
After training, cooling down is necessary: gradually reduce the pace, normalize heart rate.It is useful to bend down and swing your arms, which restores the blood distribution in the body, especially after the exertion of the legs.Blood stagnation in the lower limbs is especially dangerous in the case of varicose veins or thrombophlebitis.
What muscles to load to lose weight faster?
When creating an individual set of exercises for weight loss, you must first load your legs.These sports movements require maximum calorie consumption.
In terms of the efficiency of burning fat reserves, they are inferior to exercises for the back, pectoral muscles, shoulders and arms.
The last thing you should do is strain your abs because contracting them burns the least amount of calories.
Aerobic exercises for weight loss
Aerobic exercises are useful for fat loss: jogging, swimming, cycling.During active movements, enzymes are produced - protein molecules that accelerate reactions in the body, thus helping to lose weight.
Aerobic exercise stimulates mitochondria, the powerhouses of cells.Mitochondria oxidize organic substances and use the released energy to synthesize ATP molecules, the energy carriers in the cell.
If strength exercises with weights burn fat only after the release of the relevant hormones 30-40 minutes after the end of the workout, then aerobic exercises allow you to lose weight during exercise.
First, the body uses carbohydrate reserves from the blood and liver.After half an hour, they end, begin to consume subcutaneous and internal fat.
A certain degree of training is required to achieve results as quickly as possible.To monitor your progress without overdoing it, you should measure your heart rate (HR) or “pulse”.
During exercise, fat is burned most efficiently when the heart rate is between 65%...85% of the maximum frequency 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) beats per minute.
One lesson should last approximately one hour.It is optimal to exercise 3-4 times a week.
The simplest exercise that provides aerobic exercise to the body is jogging.No less effective are aerobic sports movements performed to the rhythmic rhythm of music.
A similar result can be achieved with the help of home trainers - cycling, running, rowing.
Benefits of walking and running
If you are obese or overweight, to lose weight you need to do a simple exercise - walking at a moderate pace so that your heart beats at the optimal speed 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 after a month or two.
Then you can increase the duration of each walk to 45-50 minutes, increase their number.
If your fitness level is high enough and you can't reach the recommended heart rate while walking, you should start running.
As the level of training increases, the distance should be increased by 10%.
In order not to injure your joints, this weight loss exercise should be done in the park and run on the ground, not asphalt.
Using a bicycle or rowing machine
An undoubted advantage of home trainers is the presence of sensors that allow you to monitor your heart rate during exercise.
Exercising regularly on a bike or rowing machine can maximize your health and weight loss benefits.As athletic abilities increase, it is important not to forget to increase the load on the muscles.
Unlike the exercise bike, which mainly stresses the legs, the rowing machine makes you work your back, arms, abdominal muscles and, to a lesser extent, your legs.
Using two exercise machines in combination gives a greater fat burning effect.Therefore, in order to lose weight more intensively, you should alternate between exercises on a bicycle and a rowing machine.
Exercises to lose belly fat
Even if your body fat is low, your stomach can bulge and sag due to weak abdominal muscles.
You need to keep your balance while doing the exercises.The load should be sufficient so that the muscles become stronger.Light exercises, even repeated many times, will not produce results.
To develop the rectus abdominis muscles and lose weight, it is useful to do the following exercises:
- Sitting on a chair and fixing your legs, lean back, trying to touch the floor with outstretched arms.
- Sit on an exercise mat with your hands supporting your torso from behind.Raise the closed legs as high as possible.
- The starting position is the same.Lift each leg separately.
- While lying on the mat, fold your hands under the back of your head.Bend your legs, touch your chest with your knees, stretch your legs vertically up, return to the starting position.
- Lie down with your arms beside your body.Raise and lower the straightened legs to a vertical position.
- Lying down, raise and lower each straightened leg separately vertically, imitating "scissors".
- Lie down, raise your straightened legs 30 cm from the floor.Make "scissors" in a horizontal plane.
- Bracing your legs, raise your torso to a vertical position.The hands are clasped behind the head.
During classes, it is useful to perform 3-4 exercises from this complex.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 clasped behind the head or at the waist, the back is straight, the legs are shoulder-width apart.
To increase the load, hold your hand behind the door and squat on one leg, keeping the other parallel to the floor.
To develop the muscles of the legs, move in a goose step, placing the hands on the belt or the back of the head.
The muscles of the legs and thighs are strengthened by alternately swinging the straightened leg up and to the side from a position on all fours.
To develop the calf muscles, shift your body weight from heel to toe, holding on to a wall or door for balance.First, do the exercise standing on both feet.As the workout increases, use one leg.
Exercises for weight loss in the buttocks
In order to tighten the gluteal muscles, it is useful to include the following exercises in the training complex:
- In a standing position, feet shoulder-width apart, hands on the waist, make circular movements with the hips.
- While standing, raise the leg bent at the knee as high as possible, move it to the side and return to the starting position.Repeat for the other leg.
- Stand on your knees, hips and back in a row.Sit down and touch the floor with your buttocks to the left of your feet, return to the starting position, touch the floor to the right of your feet.
- Sit on the floor, legs extended in front, torso in an upright position.Move forward on the buttocks.
- Lying on your back, bend your legs, arms along your body.Lift your pelvis off the floor by leaning on your legs and shoulders.
Do each exercise up to 15 times.