The body requires a moderate amount of fat reserves.Accumulation of excess fat worsens health.To lose weight you have to follow different diets and do special sets of exercises.
If you direct your efforts and help the body, as well as work with it, you can naturally maintain a slim body and excellent health.
Why does the body need fat?
Fat stores help in obtaining essential vitamins A, D, E, K.Fat stores concentrate energy reserves.The fat layer protects the internal organs from mechanical damage, shocks and injuries.
Many people, in order to lose weight and burn excess fat, limit their diet and follow popular diets.Lack of nutrients not only results in weight loss but also leads to weakness and loss of strength.
To get rid of excessive fat stores and get a slim body, you should adjust your diet as well as give your body enough exercise by doing a set of weight loss exercises regularly.Under these circumstances fat starts breaking down.
If you are overweight, you should make sure that your thyroid gland is healthy.If its function is inadequate, it is difficult or impossible to remove subcutaneous fat.
Proper nutrition for weight loss
When food is completely digested and absorbed, the speed of metabolic processes increases and energy consumption increases.As a result, you become successful in losing weight.
When poorly combined foods are consumed, metabolic reactions are inadequate.Indigestible substances accumulate in fat cells and cause putrefaction and fermentation in the intestines.
Some people use diuretics or laxatives to lose weight.If used incorrectly, these medications disrupt natural digestion, leading to 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 correctly to lose weight
During regular training, body weight decreases because of the calorie deficit from sports activity.Fat stores and carbohydrates are consumed at the same time.
When training at low intensity, more fat is burned in a 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, you should exercise more intensely to lose weight faster due to greater calorie consumption, about 10-12 kcal per minute.
Even though high-intensity exercise burns less fat than carbohydrates as a percentage, the total amount of fat burned is greater than low-intensity weight loss exercise.
To lose 1 kg weight, you need to burn approximately 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 lower intensity.To achieve the same results as less intense training, sports activities 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.
When warming up, it is necessary to perform activities at a slow pace with minimal load, in order to properly warm the muscles, prepare the joints for stress, reduce blood pressure and increase blood flow.
After training, cool-down is necessary: gradually reduce the pace, normalize the heartbeat.Bending and swinging your arms is useful, which restores blood distribution in the body, especially after putting stress on your legs.Stagnation of blood in the lower limbs is especially dangerous in case of varicose veins or thrombophlebitis.
Which muscles should be stressed to lose weight fast?
When creating an individual set of exercises for weight loss, you should first put the load on your legs.These sports activities require maximum consumption of calories.
In terms of the effectiveness of burning fat reserves, they are inferior to exercises for the back, pectoral muscles, shoulders and arms.
The last thing you should do is put weight on the abdominal muscles, as contracting them burns the least calories.
aerobic exercise for weight loss
Aerobic exercises are useful for reducing fat: 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, the powerhouse of cells.Mitochondria oxidize organic substances and use the released energy to synthesize ATP molecules, the energy carrier within the cell.
If strength exercises with weights burn fat only after the corresponding hormones are released 30-40 minutes after completion of the workout, then aerobic exercises allow you to lose weight during exercise.
First, the body uses carbohydrate stores from the blood and liver.After half an hour they are finished, the subcutaneous and internal fat begins to be consumed.
A certain level of training is required to achieve results as quickly as possible.To keep track of your progress without overdoing it, you need to measure your heart rate (HR), or "pulse."
During exercise, fat burns 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 best to exercise 3-4 times a week.
The simplest exercise that gives aerobic exercise to the body 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 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 - walking 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 achieve some progress in a month or two.
Then you can increase the duration of each walk to 45-50 minutes, increasing their number.
If your fitness level is high enough and walking does not achieve the recommended heart rate, you should start jogging.
As your training level increases, you need to increase the distance by 10%.
To avoid injuring your joints, you should do this weight loss exercise in the park and run on the ground, not on the asphalt.
using 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 regularly exercising on a bicycle or rowing machine, you can get maximum health benefits and lose weight.It is important not to forget to increase the load on the muscles as your athletic abilities increase.
Unlike a cycling machine, which puts stress primarily on the legs, the rowing machine forces the back, arms, abdominals and, to a lesser extent, the legs to work.
Using the two exercise machines in combination has a greater fat burning effect.Therefore, for more intense weight loss, you should alternate exercises on a bicycle and a rowing machine.
Exercise to reduce belly fat
Even if you have little body fat, weak abdominal muscles can cause your belly to stick out and become loose.
You should maintain balance while exercising.The load should be sufficient to strengthen the muscles.Even light exercises, repeated several times, will not bring results.
To develop the rectus abdominal muscles and lose weight, it is useful to perform the following set of exercises:
- Sit on a chair and keep your legs secure, lean back, try to touch the floor with your outstretched arms.
- Sit on a gymnastics mat with your arms supporting your torso from behind.Raise your closed legs as high as possible.
- The initial situation is the same.Lift each leg separately.
- Lie down on the mat and hold your palms beneath the back of your head.Bend your legs, touch your chest with your knees, extend your legs vertically upward, return to the starting position.
- Lie down with your hands along your body.Raise and lower straight legs to vertical position.
- Lying down, raise and lower each straight leg individually vertically, simulating "scissors".
- Lie down, raise your straight legs to a distance of 30 cm from the floor.Move "scissors" in the horizontal plane.
- After securing your legs, lift your torso to a vertical position.Hands are joined behind the head.
During classes, it is useful to do 3-4 exercises from this complex.Up to 15 repetitions are enough to lose weight.
Exercises to slim legs - thighs and calves
To reduce fat deposits on the legs, it is useful to sit up slowly and return to the starting position.Hands are tied behind the head or at the waist, the back is straight, feet are shoulder-width apart.
To increase the load, place your hand on the back of the door and sit on one leg, keeping the other parallel to the floor.
To develop leg muscles, move forward in laughing steps, placing your palms on your belt or behind your head.
Alternately rotating the straight leg from an all-fours position to above and to the side strengthens the muscles of the legs and thighs.
To develop calf muscles, place your body weight from heels to toes on a wall or door to maintain balance.First of all, do the exercise while standing on both legs.As training progresses, use one leg.
Exercises to lose weight in buttocks
To tighten the gluteal muscles, it is useful to include the following exercises in the training complex:
- In standing position, feet shoulder-width apart, palms on your waist, make circular movements with your hips.
- While standing, lift your leg bent at the knee as high as possible, take it to the side and return to the starting position.Repeat for the other leg.
- Keep your knees, hips and back in a straight line.Sit down and touch the floor on the left side of your feet with your buttocks, return to the starting position, touch the floor on the right side of your feet.
- Sit on the floor, extend your legs in front, keep your torso straight.Drive forward with your buttocks.
- Lying on your back, bend your legs, arms along your body.Leaning on your legs and shoulders, lift your pelvis off the floor.
Do each exercise up to 15 times.