The body needs moderate fat reserves.Health deteriorates when too much fat accumulates.You have to follow various diets and perform specific sets of exercises to lose weight.
By focusing your efforts on helping the body while working with it, you can naturally maintain a lean body and excellent health.
Why does the body need fat?
Fat reserves help in obtaining necessary vitamins A, D, E, K. Fat deposits concentrate energy reserves.The fatty layer protects the internal organs from mechanical damage, impacts and injuries.
Many people, in order to lose weight and burn excess fat, restrict their diet and follow popular diets.Lack of nutrients reduces weight and at the same time causes weakness and loss of strength.
To get rid of excessive fat reserves and achieve a slim body, you should adjust your diet and at the same time give your body enough exercise by regularly performing a set of weight loss exercises.Under such conditions, the fat begins to break down.
If you are overweight, you should 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 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 a diuretic or laxative to lose weight.If used improperly, these drugs interfere with natural digestion, causing weight gain.
To regain strength and avoid chronic fatigue, the body needs carbohydrates after a hard workout.They are rich in dairy products, legumes, oranges, pineapples, bananas, grapes, pears, dried apricots and raspberries.
How to properly do weight loss exercises
During regular training, body weight decreases because sports activity creates a deficit of calories.At the same time, fat and carbohydrate reserves are consumed.
When you train at a low intensity, more fat is burned in one session than carbohydrates.However, the calorie consumption rate is low, approximately 4-5 kcal per minute.
Therefore, if your level of physical fitness allows, the exercises should be performed more intensively in order to lose weight faster due to higher calorie consumption, about 10-12 kcal per minute.
Although high-intensity exercise burns less fat than carbohydrates in percentage terms, the total amount of fat burned is greater than low-intensity exercise for weight loss.
To reduce weight by 1 kg, you need to burn about 8000 kcal.
When compiling a set of exercises for weight loss, 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 a low intensity.To achieve results similar to shorter intense training, sports movements should 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, movements should be performed 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, you need to cool down: gradually reduce the pace, normalize the heart rate.It is useful to bend down and swing your arms, which restores the distribution of blood in the body, especially after stress on the legs.Blood stagnation in the lower extremities is especially dangerous in the case of varicose veins or thrombophlebitis.
Which muscles to stress to lose weight faster?
When creating an individual set of exercises for weight loss, first of all you need to load your legs.These sports movements require maximum calorie consumption.
As for 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 calories.
Aerobic exercises for weight loss
Aerobic exercises are useful for fat loss: running, swimming, cycling.During active movements, enzymes are created - protein molecules that speed up reactions in the body, and therefore help in losing weight.
Aerobic exercises stimulate the activity of mitochondria, the powerhouse of cells.Mitochondria oxidize organic matter and use the released energy to synthesize ATP molecules, the energy carrier inside the cell.
If strength exercises with weights burn fat only after the release of the corresponding hormones 30-40 minutes after the end of training, 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 stop, the subcutaneous and internal fat starts to wear out.
In order to achieve results as quickly as possible, a certain degree of training is required.To track your progress without overdoing it, you need to measure your heart rate (HR) or "pulse".
During exercise, fat is burned most efficiently if your heart rate is in the range of 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 about an hour.It is optimal to exercise 3-4 times a week.
The simplest exercise that gives the body aerobic exercise is running.Aerobic sports movements performed in tempo with rhythmic music are no less effective.
A similar result can be achieved with the help of home exercise equipment - cycling, running, rowing.
Benefits of walking and running
If you are overweight or obese, you should do a simple exercise to lose weight - walk at a moderate pace so that your heart beats at the 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, increase their number.
If your fitness is high enough and you can't reach the recommended heart rate by walking, you should start running.
As your training level increases, you must increase the distance by 10%.
In order not to injure your joints, perform this slimming exercise in the park and run on the ground, not on asphalt.
Using a bicycle or rowing machine
An 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 bicycle or rowing machine, you can achieve maximum health benefits and lose weight.It's important to remember to increase muscle load as your athletic ability increases.
Unlike the bicycle machine, which loads primarily the legs, the rowing machine forces the back, arms, abdominal muscles and, to a lesser extent, the legs to work.
The use of two devices in combination has a greater fat burning effect.Therefore, for more intensive weight loss, you should alternate exercises on a bicycle and a rowing machine.
Exercises to lose belly fat
Even if your body fat is low, your belly can stick out and relax due to weak abdominal muscles.
Balance should be maintained when performing exercises.The load should be enough to make the muscles stronger.Light exercises, even repeated many times, will not bring results.
To develop the rectus abdominis muscles and lose weight, it is useful to perform the following set of exercises:
- Sitting on a chair and fixing your feet, bend back, trying to touch the floor with outstretched arms.
- Sit on an exercise mat with your hands supporting your torso from behind.Raise closed legs as high as possible.
- The starting position is the same.Lift each leg individually.
- Lying on the mat, bring your palms together under the back of your head.Bend your legs, touch your chest with your knees, stretch your legs vertically upwards, return to the starting position.
- Lie down with your arms along your body.Raise and lower your straight legs to a vertical position.
- Lying down, raise and lower each straightened leg individually into the vertical, simulating "scissors".
- Lie down, raise your straight legs at a distance of 30 cm from the floor.Perform "scissors" in the horizontal plane.
- After securing your feet, raise your torso to a vertical position.The hands are clasped behind the back of the head.
During class, it is useful to perform 3-4 exercises from this complex.For weight loss, up to 15 repetitions are enough.
Exercises for slimming legs - thighs and calves
To reduce fat deposits on the legs, it is useful to slowly squat down and return to the starting position.The hands are clasped behind the back of the head or at the waist, the back is straight, the legs are shoulder-width apart.
To increase the load, hold your hand behind your neck and squat on one leg, keeping the other parallel to the floor.
To develop the leg muscles, move with a goose step, with the palms on the belt or on the back of the head.
The muscles of the legs and thighs are strengthened by alternately swinging the straight leg up and to the side from the position on all fours.
To develop the calf muscles, shift your body weight from your heels to your toes, holding on to a wall or door for balance.First, perform the exercise standing on both feet.As the workout increases, use one leg.
Butt slimming exercises
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, palms on the waist, perform circular movements with the hips.
- While standing, lift 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 line.Sit down and touch the floor to the left of your feet with your butt, return to the starting position, touch the floor to the right of your feet.
- Sit on the floor, legs extended forward, torso in an upright position.Move forward on your butt.
- Lying on your back, bend your legs, arms by your body.Lift your pelvis off the floor, resting on your feet and shoulders.
Perform each exercise up to 15 times.