The body needs a moderate amount of fat reserves.Health deteriorates when too much fat accumulates.You have to follow different diets and perform special sets of exercises to lose weight.
If you direct your efforts and help the body, work with it at the same time, you can of course 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 the energy reserves.The fat layer protects internal organs from mechanical damage, shock and damage.
Many people, in order to lose weight and burn excess fat, restrict their diet and follow popular diets.Lack of nutrients reduces weight and simultaneously causes weakness and loss of strength.
To get rid of excessive fat reserves and achieve a slim body, you should 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, fat begins to break down.
If you are overweight, you should make sure your thyroid is healthy.If its function is insufficient, it is difficult or impossible to remove subcutaneous fat.
Proper nutrition for weight loss
When the food is completely digested and absorbed, the rate of metabolic processes increases and energy consumption increases.As a result, you manage to lose weight.
When consuming poorly combined foods, metabolic reactions are insufficient.Undigested substances accumulate in fat cells and cause rot and fermentation in the intestines.
Some people use a diuretic or laxative to lose weight.If used incorrectly, these substances interfere with natural digestion, causing body weight to increase.
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 do exercises correctly to lose weight
With regular exercise, body weight decreases because sports activity creates a lack of calories.Fat reserves and carbohydrates are consumed at the same time.
When you train at a low intensity, you burn more fat in one session than carbohydrates.But the calorie consumption is low, approximately 4-5 kcal per minute.
If your physical fitness level allows it, you should therefore perform the exercises more intensely to lose weight faster due to the higher calorie consumption, around 10-12 kcal per minute.
Although high-intensity exercise burns less fat than carbohydrate percentage, the total amount of fat burned is higher than low-intensity weight loss exercise.
To reduce weight by 1 kg, you need to burn about 8000 kcal.
When putting together 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 equivalent to shorter intense training, sports movements will need to be performed 2-3 times longer.
A set of exercises to lose 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, with minimal strain, to properly warm up the muscles, prepare the joints for stress, lower blood pressure and increase blood flow.
After training, a cool-down is necessary: gradually reduce the pace, normalize the heartbeat.It is useful to bend and swing the arms, which restores the blood distribution in the body, especially after straining your legs.Stagnation of blood in the lower extremities is especially dangerous in cases of varicose veins or thrombophlebitis.
Which muscles should be strained to lose weight faster?
When creating an individual set of exercises for weight loss, you should first of all load your legs.These sports movements require consumption of maximum 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 need to do is strain your abs, as contracting them burns the least amount of calories.
Aerobic exercise for weight loss
To lose fat, aerobic exercises are useful: 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 cells' powerhouses.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 carbohydrate reserves from the blood and liver.After half an hour they end, subcutaneous and internal fat begins to be consumed.
In order to achieve results as quickly as possible, a certain amount of training is required.To monitor your progress without overdoing it, measure your heart rate (HR) or "heart rate".
During exercise, fat is burned 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.
At the age of 35, the maximum frequency will thus be 200 – 35 = 165 beats per minute.During exercise, the heart must contract at a rate of 107 (165*0.65=107) to 140 (165*0.85=140) beats per minute.
A lesson should last approximately one hour.It is optimal to train 3-4 times a week.
The simplest exercise that gives the body aerobic exercise is jogging.Aerobic sports movements performed at a tempo to rhythmic music are no less effective.
A similar result can be achieved using home exercise machines - cycling, running, rowing.
The benefits of walking and running
If you are overweight or obese, you should do a simple exercise to lose weight - walk at a moderate pace so that your heart beats at an optimal speed for your age.
You should start with a 20-minute walk.By going three times a week you will be able to make some progress in a month or two.
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 cannot achieve the recommended heart rate, you should start jogging.
As your fitness level increases, increase the distance by 10%.
To avoid injuring your joints, you should perform this weight loss exercise in the park and run on the ground, not on the asphalt.
Use of a bicycle or rowing machine
The undoubted advantage of home training 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 not to forget to increase the load on the muscles as your athletic ability increases.
Unlike a cycling machine, which primarily stresses the legs, a rowing machine forces the back, arms, stomach and, to a lesser extent, the legs to work.
The use of two exercise machines in combination has a greater fat burning effect.For a more intense weight loss, you should therefore switch exercises on the bike and rowing machine.
Exercises to lose belly fat
Even if your body fat is low, your stomach may protrude and hang due to weak abdominal muscles.
When performing exercises, you should maintain balance.The load must be sufficient for the muscles to become stronger.Light exercises, even repeated many times, will not give results.
To develop the rectus abdominal muscles and lose weight, it is useful to perform the following set of exercises:
- Sitting on a chair and fixing your feet, bend back, try to touch the floor with your outstretched arms.
- Sit on an exercise mat with your arms supporting your torso from behind.Raise your closed legs as high as possible.
- The starting position is the same.Lift each leg individually.
- Lying on the mat, clasp the palms under the back of the head.Bend your legs, touch your chest with your knees, stretch your legs vertically, return to the starting position.
- Lie down with your arms along your body.Raise and lower straight leg to vertical position.
- Lie down, raise and lower each straightened leg individually to vertical, simulating "scissors."
- Lie down, raise your straight legs to a distance of 30 cm from the floor.Perform "scissors" in a horizontal plane.
- After securing your feet, 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.To lose weight, up to 15 repetitions are enough.
Exercises for slimming 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 legs are shoulder-width apart.
To increase the load, place your hand behind the doorway and squat on one leg while keeping the other parallel to the floor.
To develop leg muscles, move in a goose step, with the palms of your hands on your belt or the back of your head.
The muscles in 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 the calf muscles, shift your body weight from heel to toe, holding on to a wall or doorway for balance.First, perform the exercise while standing on both feet.As training increases, use one foot.
Exercises to lose buttocks
To tighten the gluteal muscles, it is useful to include the following exercises in the training complex:
- In a standing position with your feet shoulder-width apart, palms on your waist, perform circular movements with your hips.
- While standing, raise your 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.
- Get on your knees, hips and back in line.Sit down 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 stretched out in front, torso in an upright position.Move forward on your buttocks.
- Lying on your back, bend your legs, arms along your body.Lift the pelvis off the floor, lean on your feet and shoulders.
Perform each exercise up to 15 times.