The body needs a moderate amount of fat stores.Health deteriorates when too much fat accumulates.You need to follow different diets and perform special sets of exercises to lose weight.
If you direct your efforts and help the body, while working with it, you can naturally maintain a slim body and excellent health.
Why does the body need fat?
Fat stores help to obtain the necessary vitamins A, D, E, K.Fat reserves concentrate energy reserves.The adipose layer protects internal organs from mechanical damage, shock and injury.
Many people, in order to lose weight and burn excess fat, limit their diet and follow popular diets.Lack of nutrients reduces weight and at the same time leads to weakness and loss of strength.
To get rid of excess fat stores and get 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, the fat begins to break down.
If you are overweight, you need to make sure your thyroid gland is healthy.If its function is insufficient, it is difficult or even impossible to eliminate subcutaneous fat.
Good nutrition to lose weight
When food is completely digested and absorbed, the speed 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 rotting 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 regain strength and avoid chronic fatigue, the body needs carbohydrates after an exhausting 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
During regular training, body weight decreases because sports activity creates a lack of calories.Fat stores and carbohydrates are consumed at the same time.
During a low-intensity workout, more fat is burned in a single session than carbohydrates.But the calorie consumption rate is low, about 4-5 kcal per minute.
Therefore, if your fitness level allows, you should perform the exercises more intensely in order to lose weight faster due to higher calorie consumption, approximately 10-12 kcal per minute.
Even though high-intensity exercise burns less fat than carbs on a percentage basis, the total amount of fat burned is higher than low-intensity weight loss exercise.
To lose 1 kg, you need to burn around 8,000 kcal.
When developing 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 a shorter intense workout, athletic 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, in order to properly warm up the muscles, prepare the joints for stress, lower blood pressure and increase blood flow.
After training, recovery is necessary: gradually reduce the pace, normalize the heart rate.It is helpful to bend and swing your arms, which restores blood distribution in the body, especially after putting pressure on the legs.Stagnation of blood in the lower extremities is especially dangerous in cases of varicose veins or thrombophlebitis.
Which muscles should you use to lose weight faster?
When creating an individual set of exercises for weight loss, first of all you need to load your legs.These sporting movements require the consumption of as many calories as possible.
In terms of their effectiveness in burning fat reserves, they are inferior to exercises for the back, pectoral muscles, shoulders and arms.
The last thing to do is to strain the abdominal muscles, as contracting them burns the fewest calories.
Aerobic exercise to lose weight
To lose fat, aerobic exercises are useful: running, swimming, cycling.During active movements, enzymes are produced - protein molecules that accelerate the body's reactions and therefore help to lose weight.
Aerobic exercise stimulates the activity of mitochondria, the powerhouses of cells.Mitochondria oxidize organic matter and use the energy released to synthesize ATP molecules, energy vectors within the cell.
If strength exercises with weights burn fat only after the corresponding hormones are released 30-40 minutes after the end of the workout, aerobic exercises allow you to lose weight during exercise.
First, the body depletes carbohydrate stores from the blood and liver.After half an hour they end, subcutaneous and internal fat begin to be consumed.
To achieve results as quickly as possible, a certain degree of training is necessary.To track your progress without overdoing it, you need to measure your heart rate (HR) or “pulse.”
During exercise, fat is burned more efficiently if your heart rate is between 65% and 85% of the maximum rate for your age.
The maximum frequency is determined by a simple formula: 200 minus age.
So, at 35 years old, 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.
A lesson should last approximately one 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 to the rhythm of 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 obese or overweight, you should do a simple exercise to lose weight: walk at a moderate pace so that your heart beats at an optimal rate for your age.
You should start with 20 minutes of walking.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 does not achieve the recommended heart rate, you should start jogging.
As your training level increases, you should increase the distance by 10%.
To avoid injury to your joints, you should perform this weight loss exercise in the park and run on the ground, not on the asphalt.
Use a bike or rower
The undoubted 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 bike or rowing machine, you can achieve maximum health benefits and lose weight.It is important to remember to increase muscle load as your athletic abilities increase.
Unlike a bike, which mainly uses the legs, a rower forces the back, arms, abdominals and, to a lesser extent, the legs to work.
The combined use of two exercise machines has a greater fat burning effect.Therefore, for more intense weight loss, you should alternate exercises on a bicycle and rowing machine.
Exercises to lose belly fat
Even if your body fat is low, your stomach may protrude and sag due to weak abdominal muscles.
When performing exercises, you must maintain balance.The load should be enough for the muscles to become stronger.Light exercises, even repeated several 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 securing your feet, lean back, trying to touch the floor with your arms outstretched.
- 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.Raise each leg individually.
- Lying on the mat, place your palms under the back of your head.Bend your legs, touch your chest with your knees, stretch your legs vertically, return to the starting position.
- Lie down with your arms at your sides.Raise and lower straight legs to a vertical position.
- Lying down, raise and lower each straight 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, lift your torso to an upright position.The hands are clasped behind the head.
During classes it is useful to perform 3-4 exercises of this complex.To lose weight, up to 15 repetitions are enough.
Exercises to slim down the legs – thighs and calves
To reduce fat deposits on the legs, it helps to slowly squat down and return to the starting position.Hands are clasped at the back of the head or at the waist, the back is straight, legs apart shoulder-width apart.
To increase the load, place your hand behind the door and squat on one leg, keeping the other parallel to the floor.
To build leg muscles, move in a goose-step with your palms on your waist or the back of your head.
The leg and thigh muscles are strengthened by alternating swings of the straight leg up and to the side from an all-fours position.
To build calf muscles, shift your weight from heel to toe, holding on to a wall or door to maintain balance.First, perform the exercise while standing on both feet.As training increases, use one foot.
Exercises to lose weight from the buttocks
To tighten the gluteal muscles, it is useful to include the following exercises in the training complex:
- Standing with your feet shoulder-width apart, palms on your waist, make circular movements with your 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.
- Get on your knees, akimbo, and in a 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 upright.Move forward on your butt.
- Lying on your back, bend your legs, arms alongside your body.Lift your pelvis off the ground, leaning on your feet and shoulders.
Perform each exercise up to 15 times.