A moderate amount of fat deposits is needed by the body. Health deteriorates when too much fat accumulates. You need to follow different diets, perform special sets of exercises for weight loss.
If you direct the effort and help the body, work with it at the same time, it is possible to naturally maintain a slim body and great well-being.
Why the body needs fat
Fat reserves help to get the necessary vitamins A, D, E, K. Fat deposits concentrate energy reserves. The fatty layer protects the internal organs from mechanical damage, shocks, injuries.
Many people, to lose weight and burn excess fat, limit their diet, follow popular diets. Lack of nutrients reduces weight and at the same time causes weakness and loss of strength.
To get rid of excess fat reserves and achieve a lean body, it is worth adjusting your diet and at the same time giving your body enough movement by regularly performing a series of weight loss exercises. . When these conditions are met, the fat begins to break down.
If you are overweight, make sure your thyroid is healthy. With its insufficient function, it is difficult or impossible to remove subcutaneous fat.
The right food for weight loss
When food is completely digested and assimilated, the rate of metabolic processes increases and energy consumption increases. As a result, you can lose weight.
When using poorly combined products, metabolic reactions are insufficient. Unused substances accumulate in fat cells, causing rot and fermentation in the gut.
Some people use a diuretic or laxative to lose weight. If used improperly, these drugs disrupt the natural digestion, which increases body weight.
To recover and avoid chronic fatigue, the body needs carbohydrates after a strenuous workout. They are rich in dairy products, legumes, oranges, pineapples, bananas, grapes, pears, dried apricots, raspberries.
How to Exercise Correctly to Lose Weight
During regular training, body weight decreases because the stress of exercise creates a lack of calories. Fat reserves and carbohydrates are consumed at the same time.
A low-intensity workout burns more fat in one session than carbohydrates. But the rate of calorie consumption is low, about 4-5 kcal per minute.
Therefore, if your level of physical fitness allows, it is worth doing more intense exercise in order to lose weight faster due to the higher consumption, about 10-12 kcal per minute, of calories.
Despite the fact that high-intensity exercise burns fewer percent of fat than carbohydrates, the total amount of fat burned is higher than with low-intensity weight loss exercises.
To reduce weight by 1 kg, you need to burn about 8000 kcal.
When designing a set of weight loss exercises, it is important to consider the amount of excess fat and the level of physical fitness.
Beginners and overweight should start exercising at low intensity. To achieve a result similar to a shorter intense workout, sports movements will need to be performed 2-3 times longer.
A set of weight loss exercises should start with a warm-up and end with a stroke.
During warm-up, it is necessary to perform movements at a slow pace, with minimal effort, in order to properly warm the muscles, prepare the joints for stress, low pressure and increase blood flow.
After training, you need to calm down: gradually reduce the rhythm, normalize the heartbeat. Useful It is useful to bend, shake the arms, restoring blood distribution in the body, especially after loading the legs. Blood clots in the lower extremities are especially dangerous in the case of varicose veins or thrombophlebitis.
What muscles should we load to lose weight faster
When composing an individual set of weight loss exercises, the first step is to load the legs. These sports movements require maximum calorie consumption.
In terms of fat burning efficiency, they are inferior to exercises for the back, chest muscles, shoulders, arms.
The last thing you want to do is load your abdominal muscles, as they consume fewer calories during contraction.
Aerobic Exercise for Weight Loss
Aerobic exercise can help you lose fat: running, swimming, cycling. During active movements, enzymes are produced - protein molecules that accelerate the flow of reactions in the body, and therefore help in weight loss.
Aerobic exercise stimulates the activity of mitochondria, the power plants of cells. Mitochondria oxidize organic matter and use the energy released to synthesize ATP molecules, energy carriers within the cell.
If weight training burns fat only after the production of appropriate hormones 30-40 minutes after the end of the workout, then aerobic exercise allows you to lose weight during the session.
First, the body uses its carbohydrate reserves from the blood and liver. After half an hour, they are finished, subcutaneous and internal fat begins to be consumed.
A certain degree of fitness is required to achieve the fastest result. To monitor progress and at the same time not to overdo it, it is necessary to measure the heart rate (HR), or "pulse".
During exercise, fat is burned more efficiently if the heart rate is at 65%. 85% of the maximum frequency for your age.
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 exercise, the heart should contract at a rate of 107 (165 * 0. 65 = 107) to 140 (165 * 0. 85 = 140) beats per minute.
The duration of a lesson should be approximately one hour. Optimally optimal be done 3-4 times a week.
The simplest exercise that gives the body an aerobic load is fast running. No less effective are the sport movements of gymnastics, performed rhythmically to rhythmic music.
A similar result can be achieved with home exercise equipment - cycling, running, driving.
Benefits of walking and running
If you are obese or overweight, you should do a simple weight loss exercise - walk at a moderate pace so that your heart beats at an optimal speed for your age.
It is worth starting with a 20 minute walk. By walking three times a week, in a month or two you will be able to make progress.
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 cannot reach your recommended heart rate while walking, you should start running.
As your fitness level increases, you need to increase your distance by 10%.
To avoid damaging your joints, it is worth doing this weight loss exercise in the park and running on the ground, not on the asphalt.
Cycling and rowing machines
The undoubted advantage of home exercise equipment is the presence of sensors that allow the heart to be monitored during exercise.
Cycling or regular driving can help you maximize your health benefits and lose weight. It is important to remember to increase muscle load by increasing athletic ability.
Unlike a bicycle trainer, who mainly loads the legs, the riding machine causes the back, arms, abdominal muscles to work and to a lesser extent the legs.
Using two simulators in a complex has a greater fat burning effect. Therefore, for a more intense weight loss, it is worth doing alternating exercises on a bike and rowing machine.
Abdominal Thinning Exercises
Even if the amount of fat in the body is low, the abdomen may swell and sag due to weak abdominal muscles.
Balance must be maintained when exercising. The load should be enough to make the muscles stronger. Light exercises, even repeated many times, will not work.
For rectus abdominis muscle development and weight loss, it is helpful to perform the following exercises:
- Sitting in a chair and adjusting your legs, bend over, trying to touch the floor with your palms outstretched.
- Sit on a gym mattress, arms support the luggage from behind. Raise your closed legs as high as possible.
- The starting position is the same. Lift each leg separately.
- Lying on the carpet, close your palms under the back of your head. Bend your legs, reach your chest with your knees, stretch your legs straight up, return to the starting position.
- Lie on your side with your arms outstretched. Raise and lower the directed legs to a vertical position.
- Lie down, raise and lower each leg separately in the vertical, mimicking "scissors".
- Lie down, raise your straight legs at a distance of 30 cm from the floor. Perform "scissors" in a horizontal plane.
- Once you have secured your legs, raise your torso to a vertical position. The hands are tied to the back of the head.
During the hours it is useful to perform 3-4 exercises from this complex. For weight loss, up to 15 reps is enough.
Exercises for slimming legs - thighs and calves
Slow gathering and returning to the starting position is helpful in reducing leg fat. The hands are tied at the back of the head or at the waist, the back is straight, the legs are open at shoulder width.
To increase the load, raise your hand behind the door sill and sit on one leg, keeping the other parallel to the floor.
To develop leg muscles, move in a goose step, palms on the waist or on the back of the head.
The leg and thigh muscles strengthen the alternating swings of the leg directed up and sideways from a position on all four sides.
To develop calf muscles, move your body weight from the heel to the toe, climbing against a wall or door entrance to maintain balance. First, perform the exercise while standing on both feet. As fitness increases, use one leg.
Buttock Dilution Exercises
helpful it is helpful to include the following exercises in your workout routine to tighten your glutes:
- In a standing position, feet shoulder-width apart, palms at the waist, perform circular motions with your hips.
- On your feet, raise your leg bent at the knee as high as possible, bring it to the side, return to its original position. Repeat for the other leg.
- Bend your knees, hips and back in a line. Sit and touch the floor to the left of the legs with the buttocks, return to the starting position, touch the floor to the right of the legs.
- Sit on the floor, legs outstretched, trunk standing. Move forward on the buttocks.
- Lying on your back, bend your legs, arms along the body. Detach the pelvis from the floor, leaning on the legs and shoulders.
Perform each exercise up to 15 times.