The body needs a moderate fat reserve.Health deteriorates when too much fat accumulates.To lose weight, you need to follow various diets and do special exercises.
If you direct your efforts and help your body while working on it, you can naturally maintain a lean body and excellent 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 fatty layer protects the internal organs from mechanical damage, impacts, injuries.
Many people restrict their diet and follow fad diets in order 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 body, you should adjust your diet and at the same time exercise enough by regularly performing a complex of weight loss exercises.Under these conditions, 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, metabolic processes speed up and energy consumption increases.As a result, you manage to lose weight.
When consuming poorly combined foods, the metabolic reactions are insufficient.Undigested substances accumulate in fat cells and cause rotting and fermentation in the intestines.
Some people use diuretics or laxatives to lose weight.When used incorrectly, these drugs disrupt the natural digestion, resulting in increased body weight.
To restore strength and avoid chronic fatigue, the body requires carbohydrates after a grueling workout.They are rich in dairy products, legumes, oranges, pineapples, bananas, grapes, pears, dried apricots, raspberries.
How to do exercises correctly to lose weight
Body weight decreases with regular exercise, because exercise creates a calorie deficit.Fat reserves and carbohydrates are consumed at the same time.
When training at a low intensity, more fat is burned per workout than carbohydrates.However, the calorie consumption is low, about 4-5 kcal per minute.
Therefore, if the level of physical fitness allows, the exercises should be performed more intensively, so that due to the higher calorie intake, about 10-12 kcal per minute, you will lose weight faster.
Although high-intensity exercise burns less fat than the percentage of carbohydrates, the total amount of fat burned is greater than low-intensity weight loss exercise.
To lose 1 kg of weight, you need to burn about 8000 kcal.
When compiling a set of exercises for weight loss, it is necessary to take into account excess fat and the level of physical fitness.
Beginners and overweight people should start training at a low intensity.In order to achieve results similar to shorter intense workouts, sports movements will have to be performed 2-3 times longer.
A set of exercises to lose weight should start 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 effort, in order to properly warm up the muscles, prepare the joints for stress, reduce blood pressure and increase blood circulation.
After training, cooling down is necessary: gradually reduce the pace, normalize the heartbeat.It is useful to bend and swing your arms, which restores the distribution of blood in the body, especially when loading the legs.Blood stasis in the lower limbs is especially dangerous when suffering from varicose veins or thrombophlebitis.
What muscles should be loaded to lose weight faster?
When creating an individual set of exercises for weight loss, you should load the legs first.These sports movements require maximum calorie consumption.
They are inferior to exercises for the back, chest muscles, shoulders and arms in terms of the efficiency of burning fat reserves.
The last thing you should do is strain your abs because contracting them burns the least amount of calories.
Aerobic exercise for weight loss
Aerobic exercise is good for fat loss: running, swimming, cycling.During active movements, enzymes are produced - protein molecules that speed up reactions in the body, thus helping to lose weight.
Aerobic exercise stimulates the activity of 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 corresponding hormones 30-40 minutes after training, then aerobic exercises allow you to lose weight during physical exertion.
First, the body uses up carbohydrate stores from the blood and liver.After half an hour, they end, subcutaneous and internal fat begin to be consumed.
Some training is required to achieve results as quickly as possible.To monitor your progress without overdoing it, you need to measure your heart rate (HR) or "pulse".
During training, fat is burned most efficiently if your heart rate is in the range of 65%...85% of the maximum rate for your age.
The maximum frequency is determined by a simple formula: 200 minus age.
So, at age 35, the maximum rate will be 200 - 35 = 165 beats per minute.During training, the heart should contract from 107 (165*0.65=107) to 140 (165*0.85=140) beats per minute.
One lesson should last about an hour.It is best to exercise 3-4 times a week.
The simplest exercise that gives the body aerobic exercise is jogging.Aerobic sports movements performed to the rhythm of rhythmic music are no less effective.
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 should do a simple exercise - walking at a moderate pace so that your heart beats at the optimal rhythm 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 within 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 jogging.
As the level of training increases, the distance should be increased by 10%.
To avoid injuring your joints, you should do this weight loss exercise in a park and run on the ground, not on asphalt.
Use of a bicycle or rowing machine
The undoubted advantage of home trainers is the presence of sensors that allow you to monitor heart rate during training.
Regular exercise on a bike or rowing machine can maximize your health and weight loss benefits.As sports opportunities increase, it is important not to forget to increase muscle load.
Unlike the bike exerciser, which primarily loads the legs, the rowing exerciser forces you to work your back, arms, abs and, to a lesser extent, your legs.
Using two exercise machines together 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 sag because of weak abdominal muscles.
Exercise requires balance.The load should be enough to strengthen the muscles.Easy 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 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 your closed legs as high as possible.
- The starting position is the same.Lift each leg separately.
- While lying on the mat, put your palms together behind 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 along your body.Raise and lower your straight legs to a vertical position.
- Lie down, raise and lower each straightened leg separately to a vertical position, imitating "scissors".
- Lie down, raise your straightened legs at a distance of 30 cm from the floor.Perform "scissors" in a horizontal plane.
- After locking your legs, raise your torso to a vertical position.Hands clasped behind the back of the head.
During classes, it is useful to perform 3-4 exercises from this complex.Up to 15 repetitions are enough to lose weight.
Exercises to slim the legs - thighs and calves
To reduce fat deposits on the legs, it is useful to squat slowly and return to the starting position.Hands clasped behind the back of the head or at the waist, back straight, feet 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 your leg muscles, move in a goose step with your palms on the belt or behind the back of your 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 work your calf muscles, shift your body weight from your heels to your toes, holding onto a wall or door for balance.First, do the exercise standing on both feet.As the training progresses, use one leg.
Exercises to lose weight in the buttocks
In order to tighten the gluteal muscles, it is useful to include the following exercises in the training complex:
- While standing, feet shoulder-width apart, palms on hips, perform 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 one line.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 with your legs extended in front of you, torso in a vertical position.Move forward on your buttocks.
- Lying on your back, bend your legs, arms along the body.Lift your pelvis off the floor, resting on your feet and shoulders.
Do each exercise up to 15 times.