The body needs a moderate amount of fat. Health deteriorates when too much fat is stored. You need to follow different diets, perform special sets of exercises for weight loss.
If you direct your efforts and help your body while working with it, it is possible to naturally maintain a slim body and great well-being.
Why the body needs fat
Fat reserves help to obtain the necessary vitamins A, D, E, K. Fat depots concentrate energy reserves. The fat layer protects the internal organs from mechanical damage, shocks, injuries.
Many people, in order to lose weight and burn excess fat, limit their diet, 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, it is worth adjusting the diet and at the same time give the body enough movement by regularly performing a set of weight loss exercises. When these conditions are met, fats begin to break down.
If you are overweight, make sure your thyroid is healthy. With its insufficient function, it is difficult or impossible to remove subcutaneous fat.
Proper nutrition for weight loss
When food is fully digested and assimilated, the speed of metabolic processes increases and energy consumption increases. As a result, you can lose weight.
When poorly combined products are used, metabolic reactions are insufficient. Unused substances accumulate in fat cells, causing putrefaction and fermentation in the intestines.
Some people use a diuretic or laxative for weight loss. If used improperly, these drugs disrupt natural digestion, which increases body weight.
To recover and avoid chronic fatigue, the body needs carbohydrates after a strenuous workout. They are rich in dairy products, legumes, oranges, pineapples, bananas, grapes, pears, dried apricots, raspberries.
How to train properly to lose weight
During regular exercise, body weight decreases, as stress during exercise creates a lack of calories. Fat reserves and carbohydrates are consumed simultaneously.
A low-intensity workout burns more fat in one session than carbs. But the rate of calorie consumption is low, about 4-5 kcal per minute.
Therefore, if the level of physical training allows, it is worth doing the exercises more intensely to lose weight faster due to the higher, in the range of 10-12 kcal per minute, calorie consumption.
Despite the fact that high-intensity exercise burns less fat than carbohydrates, the total amount of fat burned is higher than low-intensity exercise.
To lose weight by 1 kg, you need to burn about 8000 kcal.
When composing a set of exercises for weight loss, it is necessary to take into account the amount of excess fat and the level of physical training.
Beginners and overweight should start training at a low intensity. To achieve a result similar to a shorter intense workout, sports movements will need to be performed 2-3 times longer.
A set of weight loss exercises should start with a warm-up and end with a drawbar.During the warm-up, it is necessary to perform movements at a slow pace, with minimal effort, to warm the muscles properly, to prepare the joints for stress, to reduce the pressure and to increase the blood flow.
After training you should cool down: gradually reduce the pace, normalize the heart rate. It is useful to bend down, to wave your hands, restoring the distribution of blood in the body, especially after straining the legs. Blood stasis in the lower extremities is especially dangerous in the case of varicose veins or thrombophlebitis.
What muscles to strain to lose weight faster
When composing an individual set of weight loss exercises, the first step is to load your legs. These sports movements require maximum calorie consumption.
In terms of efficiency in burning fat reserves, they are inferior to exercises for the back, chest muscles, shoulders, arms.
The last thing you want to do is load your abdominal muscles, as they consume the least calories as they contract.
Aerobic weight loss exercises
Aerobic exercise can help you lose fat: running, swimming, cycling. During active movements, enzymes are produced - protein molecules that accelerate the course of reactions in the body and therefore help to lose weight.
Aerobic exercise stimulates the activity of mitochondria, the power plants of cells. Mitochondria oxidize organic matter and use the released energy to synthesize ATP molecules, energy carriers inside the cell.
If strength training burns fat only after producing the right hormones within 30-40 minutes after the end of the workout, aerobic exercise allows you to lose weight during the session.
First, the body uses up its carbohydrate stores in the blood and liver. After half an hour they end, subcutaneous and internal fats begin to be consumed.
A certain level of preparation is required to achieve the result the fastest. In order to monitor progress and at the same time not to overdo it, it is necessary to measure the heart rate (HR), or "pulse".
During exercise, fat is burned most effectively if the heart rate is 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.
The duration of a lesson should be approximately one hour. It is optimal to do 3-4 times a week.
The simplest exercise that gives the body an aerobic load is jogging. No less effective are the sports movements of aerobics, performed at the pace of rhythmic music.
A similar result can be achieved with home exercise equipment - cycling, running, rowing.
Benefits of walking and running
If you are obese or overweight, you should do a simple weight loss exercise - walking at a moderate pace so that your heart beats at the optimal speed for your age.
It's worth starting with a 20-minute walk. 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 you can't reach your recommended walking heart rate, you should start jogging.
As your fitness level increases, you need to increase the distance by 10%.
In order not to hurt the joints, it is worth doing this exercise for weight loss in the park and running on the ground, not on the asphalt.
Bicycle and rowing machines
Undoubted advantage of home exercise equipment is the presence of sensors that allow you to monitor heart rate during exercise.
Regular cycling or rowing can help you maximize your health benefits and lose weight. It is important to remember to increase the load on the muscles with increasing sports opportunities.
Unlike the cycling trainer, which mainly loads the legs, the rowing machine makes the back, arms, and abdominal muscles work to a lesser extent.
Using two simulators in a complex has a greater effect on fat burning. Therefore, for more intense weight loss, it is worth alternating exercises on a bicycle and rowing machine.
Abdominal weight loss exercises
Even if the amount of body fat is low, the abdomen may swell and relax due to weak abdominal muscles.
Balance must be maintained during exercise. The load should be enough to make the muscles stronger. A light exercise, even if repeated many times, will not work.
For the development of the rectus muscles of the abdomen and weight loss 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 the palms of your outstretched hands.
- Sit on a gymnastic mat with your hands supporting the trunk at the back. Raise your closed legs as high as possible.
- The starting position is the same. Lift each leg separately.
- Lying on the carpet, close your palms under the nape of your neck. Bend your legs, reach your chest with your knees, stretch your legs straight up, return to the starting position.
- Lie on your side. Raise and lower your upright legs to an upright position.
- Lie down, raise and lower each upright leg individually to the vertical, mimicking "scissors".
- Lie down, lift your upright legs 30 cm from the floor. Make "scissors" in a horizontal plane.
- After securing your legs, lift your torso to a vertical position. The arms are connected at the back of the head.
During the lessons it is useful to perform 3-4 exercises from this complex. Up to 15 repetitions are enough to lose weight.
Exercises for weight loss legs - thighs and calves
Slow squats and returns to the starting position are useful for reducing leg fat. The arms are connected at the back of the head or at the waist, the back is straight, the legs are shoulder-width apart.
To increase the load, stick your hand behind the door and squat on one leg, keeping the other parallel to the floor.
To develop leg muscles, move with a goose step, palms on the belt or on the back of the head.
The muscles of the legs and thighs strengthen the alternating swings of the upright leg up and to the side from a four-legged position.
To develop calf muscles, move your body weight from heel to toe, sticking to a wall or neck to maintain balance. First, perform the exercise while standing on both feet. As you increase your fitness, use one leg.
Exercises for slimming the buttocks
It is useful to include the following exercises in your training program to tighten your glutes:
- In an upright position, feet shoulder-width apart, palms at the waist, perform circular movements with the thighs.
- While standing, raise the leg bent at the knee as high as possible, take it aside, return to its original position. Repeat for the other leg.
- Get on your knees, hips and back in a line. Sit and touch the floor to the left of the legs with the buttocks, return to starting position, touch the floor to the right of the legs.
- Sit on the floor, legs outstretched in front, trunk upright. Move forward on the backs.
- Lying on your back, bend your legs, arms over your body. Detach the pelvis from the floor, leaning on the feet and shoulders.
Perform each exercise up to 15 times.