One of the weight loss options is exercise for weight loss. If you constantly spend energy during the day at work and at home, it can be equated with sports. Any physical activity helps maintain a slim figure, but for many reasons laziness wins more and more often.
The problem of obesity was not so difficult 70 years ago, when there were not so many household appliances, transport, passive entertainment. Even just to take a shower, it was necessary to bring water from the well, cut firewood, light the stove, and heat the water. Performing a simple daily routine was impossible without the above physical activity.
We are now saving more and more energy at the expense of electrical appliances, utilities and transport. Stored nutrients appear in the form of cellulite, fat folds on the thighs, buttocks and abdomen. Most often, excess weight is created in those who have a sedentary job, are accustomed to traveling by private transport and rest in front of the TV or computer.
Also, a lot depends on the genetic background, metabolic characteristics and eating habits. Large amounts of fatty, high-calorie foods, foods from fast food outlets, cravings for sweets, starchy foods, or regular eating lead to an increase in fat mass. It is not important to eat anything sweet or starchy if a lot of energy is expended during the day.
Unfortunately, an active lifestyle is not typical for most people, so the usual three meals a day with meals until fully saturated is no longer eaten. And this during the day without considering light snacks. Even moderate overeating can lead to a slow but steady increase in fat mass. In this case, fat is not born only in people with accelerated metabolism, in which excess amounts of nutrients leave the body naturally.
Without stress for the body, when switching to a proper diet for weight loss, you should gradually reduce the portion of high-calorie foods: potatoes, cereals, noodles, flour, sweets. Carbohydrate and fat rich dishes can be replaced with fresh vegetables and salads, which are also suitable as a side dish.
Salads should be seasonal with olive or sunflower oil, forget about mayonnaise. You can exclude some ingredients from your favorite vegetable salads, such as crackers or potatoes. Against the background of a small but noticeable reduction in the caloric content of the food consumed, exercise for weight loss accelerates the process of burning subcutaneous fat.
You should not try to deceive yourself, try to choose a load that will be effective and not too time consuming. To lose extra pounds you need to move - the more, the better.
Consider what exercises you should do to lose weight.
Slimming jogging
Kids always want to jog, jump, play ball, swim and ride a bike. Therefore, get weight loss exercises from childhood fun. However, it is not so easy to find time for their implementation. Wonderful if you visit the gym with regular aerobics lessons, exercise rooms, treadmills and more. Sh. Fits freely in the schedule.
It often happens that the road to the training place takes more time than the actual training. This stops many on their way to sports physics. After all, it is not necessarily necessary to engage exclusively with a program developed by someone under the supervision of a trainer. The key is to work the muscles, and this can be done both at home and in the nearest park, or on a school playground, away from home.
The most vigorously intense exercise in weight loss is jogging. It uses almost every muscle group of a person, before mimicking. Suitable for jogging is a park or school stadium, away from roads where the air is saturated with exhaust fumes.
It is much easier to force yourself to work on yourself regularly if you are with a friend. Joint training will be much easier and more interesting. Jogging as a weight loss exercise is done not for a certain distance but for a certain amount of time. It is essential to monitor your breathing and keep a slow pace, as our task is to burn fat and not damage the heart.
You should start once a week for 20-30 minutes, gradually increasing the frequency and duration of exercise. The endurance of the body will definitely increase and soon the running time can be extended to 3-4 times a week, each lasting 60-80 minutes. Such exercise very quickly reduces the amount of nutrients in the blood and after 20-30 minutes subcutaneous fat is applied. The fact is that the work of the large muscles of the legs and body requires a huge expenditure of energy. For example, the efficiency of human muscles is only 0. 1. This means that intense exercise can burn ten times more calories than you need to perform the movements.
Cycling and swimming are in second place in terms of calorie consumption. Of course, such exercises for weight loss are much more difficult than jogging, because the first requires cycling and riding, and the second - the pool.
Aerobic exercise for weight loss
All effective weight loss exercises are performed over a period of time, not for results and require proper breathing, so they are aerobic. Oxygen is involved in the burning of nutrients in muscle cells, which means that proper breathing is just as important as stress on the muscles themselves.
In fact, jogging, cycling, team games (football, volleyball, basketball), exercise machines, aerobics and even jumping rope are aerobic exercises to lose weight and stay in shape. Only 20 minutes after the start of exercise (in the absence of long breaks), the consumption of fat reserves begins. So you need to be patient and enthusiastic so that the workout lasts longer - at least 40-50 minutes.
Intensity and speed of exercise do not necessarily increase the amount of fat burning. Therefore, you should not maintain a high pace of exercise, but rather increase its duration at a moderate pace. Although some aerobic training programs are based on precisely short-term exercise, which leads to disproportionate energy consumption by muscle cells. That is, jogging should change the pace from time to time - they will accelerate and slow down again. The same goes for jumping rope, exercising on exercise machines, step aerobics.
When the type of training is selected, you need to decide where it is most convenient to do so. Gym classes in the aerobics group are the best option. First of all, it is an opportunity to train all year round, regardless of the outdoor weather. In addition, there is always a company and there is no need to convince anyone to work together. In aerobics, the coach maintains the right pace. Musical accompaniment keeps you from thinking about fatigue and makes exercise fun.
In terms of the set of movements within aerobics, separate areas were distinguished: dance aerobics, strip plastic, Pilates, battalion, formation, taibo and more. Among them, you can take activities at an active pace, with a static load or stretching exercise. Taibo and Battalion Commander imply an insane rhythm of training without a break. You can exercise with thermal underwear to accelerate weight loss. If you feel tired and need rest, choose Pilates. Exercises are combined according to the area of accumulation of fat deposits, with tempo benefits.
Increase the load on all muscle groups
Most often, fullness begins with the accumulation of fat in certain parts of the body - on the abdomen, buttocks, thighs, back, waist or under the shoulder blades. Of course, it is much easier to remove fat from a particular area than to reduce body weight in general. To do this, use exercises for weight loss, designed to work a specific group of muscles.
Muscles consume nutrients from adipose tissue located in the same part of the body. For example, if you need to reduce the volume of the buttocks, then the physical load should first fall on the muscles of this part of the body.
Exercises for working the buttocks primarily involve turning the legs back, forward and sideways from a standing position, as well as raising the back of the legs from a prone position. The leg swings are held in 3 sets 15-20 times in each direction, i. e. three sets with a break of one minute - turning back as well as the front and sides. Lying on your stomach, the swings may not work right away, so you can start exercising on all fours. In this case, it is better to work first on one leg and then on the other, without changing them one by one, so as not to give the muscles much rest between movements.
Of course, hitting alone will not help you deal with the accumulation of fat in the buttocks. These weight loss exercises should also be added to the cramp, which puts a good load on the buttocks and thighs. First you need to close 18-20 times without weight in the form of dumbbells or gravity. Downward movement should be twice as slow as upward movement, as the muscles consume more energy in the negative phase - during stretching rather than contraction.
When your stamina increases, you can complicate your task by taking 3-5 kg of dumbbells, as well as increase the number of squats in the approach. This is necessary to stretch the exercise over time, forcing the body to burn fat faster.
The common place of accumulation of excess fat is the abdomen. Even relatively thin people can have deposits in this area. The spinal muscles in the lumbar region, as well as the abdominal muscles, can be used in a single workout with grunts and leg kicks. To begin, tilt forward, then left and right. You do not need to reach for socks during this workout. The main thing is to activate the spinal muscles and not to stretch. Lateral curves are performed with dumbbells - 5-7 kg, because otherwise it is difficult to force the lateral muscles of the abdomen to work. Bends are made in three sets of 15-20 reps each.
Exercises to work the abdominal muscles create an athletic, toned abdomen. For example, the propensity of the body from a prone position is known to everyone from the day of school. At the same time, the legs are bent, the feet are on the floor, and the toes are cross-legged. Hands should hold your back or hold your chest, but under no circumstances should you be tempted to help them perform their movements. For weight loss such an exercise is even more effective if it is performed on a special chair that rises to the place of fixation of the legs so that the body and head are down, which increases the range of motion.
If the body is not initially bent, then it is possible to bend the knees while lying on the body. To work the lateral bent muscles, you can perform the same body movement towards the bent legs, just spread them on the sides and not directly on each other. If the legs are bent and the feet are on the floor, then only the body is looking to the side. The lower part of the press is trained by lifting the straight legs from a supine position.
Doing sports regularly, different sets of exercises for weight loss will undoubtedly help to achieve the desired result. It alone takes a lot of time and effort. You can significantly speed up the process by using bodybuilding techniques.
Hardware - A proven way to lose weight fast
Cavitation and LPG massage procedures reduce the number of fat cells in a certain area and practically do not damage other tissues in this part of the body. Cavitation works by means of ultrasonic vibration generated by the working head of the apparatus. They penetrate to the desired depth and destroy the walls of fat cells.
The body removes fat naturally from the intercellular space. The whole procedure is painless and, most importantly, does not require a rehabilitation period. In just one session of such ultrasonic cavitation you can lose up to 3 cm of volume in the thighs, hips or any other part of the body.
LPG massage is primarily a way to fight cellulite, although this technical technique also corrects the contours of the body, can remove "nails" on the thighs, fat folds on the buttocks or back. The working head of the LPG device paints the skin area using a vacuum and complements the effect with a roller massage. To accelerate the outflow of lymph and metabolism in general, the working chapter simultaneously performs the infrared heating area.
Local fat deposits also disappear rapidly with the help of mesotherapy with special preparations that destroy fat cells. These substances are injected into the desired location with needles and removed by the lymphatic system along with the fat. Only part of the fat cells are removed, as their presence is still essential for the normal functioning of the body.
Techniques can play a key role in the comprehensive solution to the problem of excess body fat. The result is enhanced by regular exercise and aerobic exercise for weight loss, as well as proper nutrition.