The body requires a moderate amount of fat reserves.Health deteriorates when too much fat accumulates.To lose weight, you need to follow various diets and perform special exercises.
By targeting your efforts and helping and working with the body at the same time, you can naturally maintain a slim body and excellent health.
Why does the body need fat?
Fat reserves help obtain the necessary vitamins A, D, E, K.Fat deposits concentrate energy reserves.The fatty layer protects the internal organs from mechanical damage, shock and injury.
To lose weight and burn excess fat, many people restrict their diet and follow popular diets.A lack of nutrients reduces weight while leading to weakness and loss of strength.
To get rid of excess fat reserves and achieve a slim body, you should adjust your diet while giving your body enough exercise by regularly performing weight loss exercises.Under these conditions, fat loss begins.
If you are overweight, you should make sure you have a healthy thyroid.If the function is inadequate, subcutaneous fat can be difficult or impossible to remove.
Proper nutrition for weight loss
When food is fully digested and absorbed, the speed of metabolic processes increases and energy consumption increases.This will help you lose weight.
When eating poorly combined foods, the metabolic reactions are inadequate.Undigested substances accumulate in the fat cells and cause putrefaction and fermentation in the intestines.
Some people use a diuretic or laxative to lose weight.If used incorrectly, these medications disrupt natural digestion and cause weight gain.
To restore strength and avoid chronic fatigue, the body needs carbohydrates after strenuous exercise.They are rich in dairy products, legumes, oranges, pineapples, bananas, grapes, pears, dried apricots and raspberries.
How to do weight loss exercises correctly
With regular training, body weight decreases because physical activity creates a calorie deficiency.At the same time, fat reserves and carbohydrates are consumed.
Low-intensity exercise burns more fat than carbohydrates in one session.However, the calorie consumption is low and is around 4-5 kcal per minute.
Therefore, if your physical fitness allows, you should perform the exercises more intensively in order to lose weight faster due to the higher calorie consumption, about 10-12 kcal per minute.
Even though high-intensity exercise burns a lower percentage of fat than carbohydrates, the total amount of fat burned is higher than low-intensity exercise for weight loss.
To lose 1 kg, you need to burn about 8000 kcal.
When compiling a set of exercises for weight loss, the amount of excess fat and physical fitness must be taken into account.
Beginners and overweight people should start training at low intensity.To achieve similar results to shorter, intense workouts, sports movements need to be performed two to three times longer.
A set of exercises for losing weight 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 and with minimal load in order to properly warm up the muscles, prepare the joints for loads, reduce blood pressure and increase blood circulation.
After training, a cool-down is necessary: gradually reduce the speed, normalize your heart rate.It is useful to bend and swing your arms to restore blood distribution throughout the body, especially after straining your legs.Blood congestion in the lower extremities is particularly dangerous in cases of varicose veins or thrombophlebitis.
Which muscles need to be strained to lose weight faster?
When compiling an individual set of exercises for weight loss, you should first load your legs.These athletic movements require the consumption of maximum calories.
In terms of fat burning effectiveness, they are inferior to exercises for the back, chest muscles, shoulders and arms.
The last thing you should do is strain the abdominal muscles, as contracting these muscles burns the fewest calories.
Aerobic exercises for weight loss
To lose fat, aerobic exercises are useful: running, swimming, cycling.Active movements produce enzymes - protein molecules that accelerate reactions in the body and thus help you lose weight.
Aerobic exercise stimulates the activity of mitochondria, the powerhouses of cells.Mitochondria oxidize organic material and use the released energy to synthesize ATP molecules, energy carriers within the cell.
If strength exercises with weights burn fat only after the release of the appropriate hormones 30-40 minutes after the completion of the workout, aerobic exercises during exercise can help you lose weight.
First, the body uses up the carbohydrate reserves from the blood and liver.After half an hour they end, the consumption of subcutaneous and internal fat begins.
A certain amount of 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 exercise, fat burning will be most efficient when your heart rate is in the range of 65% to 85% of the maximum rate for your age.
The maximum frequency is determined by a simple formula: 200 minus age.
At the age of 35, the maximum frequency is 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 exercise 3-4 times a week.
The simplest exercise that gives the body aerobic exercise is jogging.Aerobic sports movements performed at the tempo to rhythmic music are no less effective.
A similar result can be achieved with the help of home exercise equipment - cycling, running, rowing.
The 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 an optimal rate for your age.
You should start with a 20-minute walk.If you walk three times a week, you can make some progress in a month or two.
Then you can increase the duration of each walk to 45-50 minutes and increase their number.
If your fitness level is high enough and you cannot reach the recommended heart rate while walking, you should start jogging.
As your training level increases, you need to increase the distance by 10%.
To prevent joint injuries, you should do this weight loss exercise in the park and run on the ground and not on the asphalt.
With a bike 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.
Regular exercise on a bike or rowing machine can help you achieve maximum health benefits and lose weight.It is important not to forget to increase the load on the muscles as your athletic performance increases.
Unlike a bicycle machine, which primarily stresses the legs, a rowing machine stresses the back, arms, abdominal muscles and, to a lesser extent, the legs.
Using two exercise machines in combination has a greater fat burning effect.For more intensive weight loss, you should alternate exercises on the bike and on the rowing machine.
Exercises to lose belly fat
Even if your body fat is low, your stomach may bulge and sag due to weak abdominal muscles.
When doing the exercises, you should pay attention to balance.The load should be enough for the muscles to become stronger.Light exercises, even repeated many times, do not bring results.
To develop the rectus abdominis muscles and lose weight, it is useful to perform the following exercises:
- Sit on a chair and secure your feet, bend back and try to touch the floor with your outstretched arms.
- Sit on an exercise mat and support your upper body with your arms from behind.Raise your closed legs as high as possible.
- The starting position is the same.Raise each leg individually.
- Lie on the mat and clasp your palms under the back of your head.Bend your legs, touch your chest with your knees, stretch your legs vertically up and return to the starting position.
- Lie down with your arms along your body.Raise and lower your straight legs to a vertical position.
- While lying down, raise and lower each stretched leg individually vertically, simulating “scissors”.
- Lie down and raise your straight legs to a distance of 30 cm from the floor.Perform “scissoring” in a horizontal plane.
- After securing your feet, lift your upper body to a vertical position.The hands are 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 for slimming legs - thighs and calves
To reduce fat deposits on your legs, it makes sense to slowly squat and return to the starting position.The hands are crossed at the back of the head or at the waist, the back is straight, the legs are shoulder-width apart.
To increase the load, hold your hand behind the doorway and squat on one leg, keeping the other leg parallel to the floor.
To develop leg muscles, move in a goose step, with your palms on your belt or on the back of your head.
The muscles of the legs and thighs are strengthened by alternating swings of the stretched leg up and to the side from a quadruped position.
To train your calf muscles, shift your body weight from your heel to your toes while holding onto a wall or door for balance.First perform the exercise while standing on both feet.As training increases, use one foot.
Exercises for slimming buttocks
To tone the gluteal muscles, it makes sense to include the following exercises in the training complex:
- While standing with your feet shoulder-width apart and your palms on your waist, make circular movements with your hips.
- While standing, lift your leg bent at the knee as much as possible, move it to the side and return to the starting position.Repeat for the other leg.
- Get on your knees, hips and back in one line.Sit with your buttocks touching the floor to the left of your feet.Return to the starting position and touch the floor to the right of your feet.
- Sit on the floor with your legs stretched out in front of you and your upper body in an upright position.Move forward on your buttocks.
- Lie on your back, bend your legs and arms along your body.Lift your pelvis off the floor, leaning on your feet and shoulders.
Perform each exercise up to 15 times.