The body needs a moderate amount of fat reserves.Health deteriorates when too much fat accumulates.To lose weight, you need to follow different diets and perform special sets of exercises.
If you focus your efforts and help the body, work with it at the same time, you can naturally maintain a slim 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, shocks 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 excess fat and achieve a slim body, you need to adjust your diet and at the same time give your body enough exercise by regularly performing a set of weight loss exercises.Under these conditions, fats begin to break down.
If you are overweight, you need to make sure your thyroid is healthy.If its function is insufficient, the removal of subcutaneous fat is difficult or impossible.
Proper nutrition for weight loss
When food is fully digested and digested, the rate of metabolic processes increases and energy consumption increases.As a result, you manage to lose weight.
When eating poorly combined foods, 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 incorrectly, these drugs disrupt natural digestion, leading to an increase in body weight.
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
With regular training, body weight decreases, as sports activity creates a deficit of calories.Fat and carbohydrate stores are used up at the same time.
When you exercise at a low intensity, more fat is burned per session than carbohydrates.But the rate of calorie consumption is low, approximately 4-5 kcal per minute.
Therefore, if your level of physical fitness allows, you should perform the exercises more intensively in order to lose weight faster due to the higher expenditure of calories, about 10-12 kcal per minute.
Although high-intensity exercise burns less fat than carbohydrates as a percentage, the total amount of fat burned is higher than low-intensity exercise for weight loss.
To lose 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 workouts, sports movements will need to 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.
When warming up, it is necessary to perform movements at a slow pace, with a minimum load, in order to properly warm up the muscles, prepare the joints for stress, lower blood pressure and increase blood flow.
After training, cooling is necessary: gradually reduce the pace, normalize the heart rate.It is useful to bend and wave your hands, which restores the distribution of blood in the body, especially after straining the legs.Blood stagnation in the lower limbs is especially dangerous in varicose veins or thrombophlebitis.
What muscles should I work to lose weight faster?
When creating an individual set of exercises for weight loss, you must first load your legs.These sports movements require maximum calorie intake.
In terms of the efficiency of burning fat reserves, they are lower than exercises for the back, pectoral muscles, shoulders and arms.
The last thing you should do is strain your abs, as 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 produced - protein molecules that accelerate reactions in the body and therefore help to lose weight.
Aerobic exercise stimulates the activity of mitochondria, the powerhouses of cells.Mitochondria oxidize organic matter and use the released energy to synthesize ATP molecules, energy carriers in 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 training.
First, the body uses up carbohydrate stores from the blood and liver.After half an hour, they end, the subcutaneous and internal fat begins to be used up.
To achieve results as quickly as possible, a certain degree of training is required.To monitor your progress without overdoing it, you should 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 rate for your age.
The maximum frequency is determined by a simple formula: 200 minus the 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.
A lesson should last about an hour.It is optimal to train 3-4 times a week.
The simplest exercise that gives the body aerobic exercise is jogging.No less effective are aerobic sports movements performed to the tempo of rhythmic music.
A similar result can be achieved with the help of home trainers - cycling, running, rowing.
The benefits of walking and running
If you suffer from obesity or overweight, you should do a simple exercise to lose weight - walking at a moderate pace so that your heart beats at an optimal frequency for your age.
You should start with a 20 minute walk.By walking three times a week, in a month or two you will be able to make some 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 walking can't reach the recommended heart rate, you should start running.
As the training level increases, you should increase the distance by 10%.
In order not to injure your joints, you should perform this exercise for weight loss in the park and run on the ground, not on asphalt.
Using a bicycle or rowing machine
The indisputable 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 get maximum health benefits and lose weight.It is important to remember to increase the load on the muscles as your athletic ability increases.
Unlike the cycling machine, which works mostly on the legs, the rowing machine works the back, arms, abs and, to a lesser extent, the legs.
Using two exercise machines in combination has a greater fat burning effect.Therefore, for a 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 stomach can bulge and sag due to weak abdominal muscles.
When performing exercises, you need to maintain balance.The load should be enough to strengthen the muscles.Light exercises, even repeated many times, will not bring results.
To develop straight abdominal muscles and lose weight, it is useful to perform the following set of exercises:
- Sitting in 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 behind you.Raise your closed legs as high as possible.
- The starting position is the same.Lift each leg separately.
- Lie on the mat, clasp your palms under 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 by your side.Raise and lower the straight legs to a vertical position.
- Lying down, raise and lower each straight leg separately to the vertical, simulating "scissors".
- Lie down, raise your straight legs at a distance of 30 cm from the floor.Perform "scissors" in a horizontal plane.
- After securing your legs, raise your torso to a vertical position.The hands are clasped at 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 for slimming the legs - thighs and calves
To reduce fat deposits on the legs, it is useful to squat slowly and return to the starting position.The hands are clasped at the back of the head or at the waist, the back is straight, the feet are 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 the muscles of the legs, move in a goose step, with palms on the belt or on the back of the head.
The muscles of the legs and thighs are strengthened by alternating swings of the straight leg up and to the side from a position on all fours.
To develop your calf muscles, shift your body weight from your heels to your toes, holding on to a wall or neck for balance.First perform the exercise while standing on both feet.As the workout increases, use one leg.
Exercises for slimming the buttocks
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, make 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 with knees, hips and back in a line.Sit and touch the floor to the left of your feet with your buttocks, return to the starting position, touch the floor to the right of your feet.
- Sit on the floor, legs extended forward, torso upright.Move forward on your buttocks.
- Lie on your back, bend your legs, arms along the body.Lift your pelvis off the floor, resting on your legs and shoulders.
Perform each exercise up to 15 times.