The body needs a moderate amount of fat reserves.When too much fat accumulates, health deteriorates.To lose weight, you need to adhere to various diets and perform special sets of exercises.
If you direct your efforts and help your body, as well as work with it, you can naturally have a slim body and excellent health.
Why does the body need fat?
Fat reserves help obtain the necessary vitamins A, D, E, K.Fat stores concentrate energy reserves.The fatty layer protects internal organs from mechanical damage, shock and injury.
Many people limit their diet and follow popular diets to lose weight and burn excess fat.Lack of nutrients reduces weight and also causes weakness and loss of strength.
To get rid of excess fat reserves and get a slim body, you should adjust your nutrition 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 should make sure that your thyroid gland is healthy.If its function is inadequate, it is difficult or impossible to remove subcutaneous fat.
Proper nutrition for weight loss
When food is fully digested and absorbed, the speed of metabolic processes increases and energy consumption increases.As a result, you manage to lose weight.
When poorly combined foods are consumed, metabolic reactions become inadequate.Undigested substances accumulate in fat cells and cause decay and fermentation in the intestines.
Some people use diuretics or laxatives to lose weight.When used incorrectly, these drugs disrupt natural digestion and cause body weight to increase.
The body needs carbohydrates after a hard workout to restore strength and prevent chronic fatigue.They are rich in dairy products, legumes, oranges, pineapples, bananas, grapes, pears, dried apricots and raspberries.
How to do exercises correctly to lose weight?
During regular training, body weight decreases as sports activity creates a calorie shortage.Fat reserves and carbohydrates are consumed simultaneously.
When training at low intensity, more fat is burned than carbohydrates in a single session.But the calorie consumption rate is low, about 4-5 kcal per minute.
Therefore, if your physical fitness level allows it, you should do the exercises more intensely to lose weight faster due to the higher calorie consumption of about 10-12 kcal per minute.
Although high-intensity exercise burns less fat from carbohydrates as a percentage, the total amount of fat burned is greater than low-intensity weight loss exercise.
To reduce 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 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 minimal load to properly warm up the muscles, prepare the joints for stress, lower blood pressure and increase blood flow.
Cooling down after training is necessary: gradually reduce the pace, normalize the heart rate.Especially after putting load on the legs, it is useful to bend over and swing your arms to restore blood distribution in the body.Stagnation of blood in the lower extremities is especially dangerous in case of varicose veins or thrombophlebitis.
Which muscles should be loaded to lose weight faster?
When creating an individual set of exercises for weight loss, you should first load your legs.These sports movements require maximum calorie consumption.
In terms of effectiveness in burning fat reserves, they are inferior to exercises for the back, pectoral muscles, shoulders and arms.
The last thing you should do is engage your abdominal muscles because 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 lose weight.
Aerobic exercise stimulates the activity of mitochondria, the powerhouses of cells.Mitochondria oxidize organic matter and use the resulting energy to synthesize ATP molecules, which are energy carriers within the cell.
If strength exercises with weights burn fat only after the release of the corresponding hormones 30-40 minutes after the completion of the workout, aerobic exercises allow you to lose weight during exercise.
First, the body uses carbohydrate reserves in the blood and liver.After half an hour, subcutaneous and internal fat begins to be consumed.
A certain level 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 is burned most efficiently if your heart rate is within 65%...85% of the maximum frequency for your age.
The maximum frequency is determined by a simple formula: 200 minus age.
Thus, at age 35, the maximum frequency will be 200 – 35 = 165 beats per minute.During training, 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 about an hour.It is optimal to exercise 3-4 times a week.
The simplest exercise that provides aerobic exercise to the body is running.Aerobic sports movements performed in rhythmic music tempo are no less effective.
A similar result can be achieved with the help of home exercise machines (cycling, jogging, rowing).
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 the most appropriate speed for your age.
You should start with a 20-minute walk.You will be able to make some progress within a month or two by walking three times a week.
Later, you can increase the duration of each walk to 45-50 minutes and increase the number.
If your fitness level is high enough and walking does not reach the recommended heart rate, you should start running.
As your training level increases, you should increase the distance by 10%.
To avoid damaging your joints, you should do this weight loss exercise in the park and run on the ground, not on asphalt.
Using 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.
You can get maximum benefit for your health and lose weight by exercising regularly on a bike or rowing machine.It is important to remember to increase the load on the muscles as your athletic abilities increase.
Unlike the cycling machine, which puts stress mainly on the legs, the rowing machine puts stress on the back, arms, abdominal muscles and, to a lesser extent, the legs.
Using two exercise machines together has a greater fat burning effect.Therefore, for more intense weight loss, you should alternate exercises on the bike and rowing machine.
Exercises to lose belly fat
Even if your body fat is small, your belly may protrude and sag due to weak abdominal muscles.
You should maintain balance while exercising.The load should be sufficient for the muscles to become stronger.Light exercises will not bring results even if repeated many times.
To develop rectus abdominal muscles and lose weight, it is useful to perform the following set of exercises:
- Sit on a chair and fix your feet, lean back, try to touch the floor with your outstretched arms.
- Sit on a gym mat with your arms supporting your torso from behind.Lift your closed legs as high as possible.
- The starting position is the same.Lift each leg separately.
- Lie on the mat and put your palms together behind your head.Bend your legs, touch your chest with your knees, extend your legs vertically upward, return to the starting position.
- Lie down with your arms along your body.Raise and lower straightened legs to a vertical position.
- Lying down, raise and lower each straightened leg separately to a vertical position, simulating "scissors".
- Lie down, lift your straightened legs to a distance of 30 cm from the floor.Make “scissors” in a horizontal plane.
- After fixing your feet, lift your body to a vertical position.Hands are joined behind the head.
It is useful to do 3-4 exercises from this complex during classes.Up to 15 repetitions are enough to lose weight.
Exercises for slimming legs - thighs and calves
To reduce fat accumulation in the legs, it is useful to squat slowly and return to the starting position.Hands clasped behind the head or at the waist, back straight, legs shoulder-width apart.
To increase the load, keep your hand behind the doorway and squat on one foot, keeping the other foot parallel to the floor.
To develop leg muscles, goose-step with your palms on your waist or behind your head.
The leg and thigh muscles are strengthened by alternately swinging the straightened leg up and to the side from a position on all fours.
To develop calf muscles, transfer your body weight from heel to toe and hold on to a wall or doorway to maintain balance.First, do the exercise while standing on both feet.As training increases, use one foot.
Exercises to slim down buttocks
To tighten the gluteal muscles, it is useful to include the following exercises in the training complex:
- While standing, with your feet shoulder-width apart, your palms on your waist, make 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 down on your knees and hips and get in line.Sit down and touch the ground with your hips to the left of your feet, return to the starting position, touch the ground to the right of your feet.
- Sit on the floor, legs extended forward, torso in an upright position.Move forward on your hips.
- Lying on your back, bend your legs and arms along your body.Lift your pelvis off the floor by leaning on your feet and shoulders.
Perform each exercise up to 15 times.