The body needs a moderate amount of fat reserves.Health deteriorates when too much fat accumulates.You need to follow various diets and do a special set of exercises to lose weight.
If you direct your efforts and help the body, working with it at the same time, you can naturally 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 energy reserves.The fat 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.Nutrient deficiency reduces body weight and at the same time causes weakness and loss of strength.
To get rid of excess fat reserves and achieve a slim body, you should adjust your diet and at the same time give your body exercise by regularly doing a set of weight loss exercises.Under these conditions, fat begins to break down.
If you are overweight, you should make sure your thyroid gland is healthy.If the function is insufficient, it is difficult or impossible to get rid of 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 lose weight.
When eating poorly combined foods, the metabolic response is insufficient.Undigested substances accumulate in fat cells and cause putrefaction and fermentation in the intestines.
Some people use diuretics or laxatives to lose weight.If used incorrectly, these drugs interfere with natural digestion, causing weight gain.
To restore strength 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, and raspberries.
How to do exercises correctly to lose weight
During regular exercise, weight is reduced because sports activities create a calorie deficit.Fat and carbohydrate reserves are consumed at the same time.
When training at a low intensity, more fat is burned in one session than carbohydrates.But the calorie consumption rate is low, about 4-5 kcal per minute.
Therefore, if your level of physical fitness allows, you should exercise more vigorously to lose weight faster due to higher calorie consumption, about 10-12 kcal per minute.
Although high-intensity exercise burns less fat than carbohydrates as a percentage, the amount of fat burned is higher than low-intensity weight loss exercise.
To lose 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 with a low intensity.To achieve similar results with shorter exercises, sports movements 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.
After training, cool down is necessary: gradually reduce the rate, normalize the heart rate.It is useful to bend and swing your arms, which restores blood circulation in the body, especially after putting pressure on your legs.The movement of blood in the lower part of the leg is very dangerous in the case of varicose veins or thrombophlebitis.
What muscles are loaded to lose weight faster?
When making a set of individual exercises for weight loss, you should first load your legs.These sports movements require maximum calorie consumption.
In terms of the effectiveness of burning fat reserves, they are inferior to exercises for the back, muscles, shoulders, and arms.
The last thing you need to do is load the abdominal muscles, because their contract burns the least number of calories.
Aerobic exercise for weight loss
For fat loss, aerobic exercise is useful: running, swimming, cycling.During active movement, enzymes are produced - protein molecules that speed up reactions in the body, and therefore help lose weight.
Aerobic exercise stimulates mitochondrial activity, the powerhouse of the cell.Mitochondria oxidize organic matter and use the energy released to synthesize ATP molecules, the energy carrier in the cell.
If strength training with weights burns fat only after the release of the corresponding hormone 30-40 minutes after the end of the workout, then aerobic training allows 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.
To achieve results as quickly as possible, a certain level of training is required.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.
Therefore, at the age of 35, the maximum frequency will be 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 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 at the tempo to rhythmic music are no less effective.
The same result can be achieved with the help of home exercise machines - cycling, walking, rowing.
Benefits of running and walking
If you are fat or overweight, you should do simple exercises to lose weight - walk at a moderate pace until your heart beats at the optimal rate for your age.
You should start by walking for 20 minutes.By walking three times a week, in a month or two, you will be able to make progress.
Then you can increase the duration of each walk to 45-50 minutes, increasing the amount.
If your fitness level is high enough and walking cannot reach the recommended heart rate, you should start jogging.
As your training level increases, you should increase the distance by 10%.
To avoid injuring your joints, you should do this weight loss exercise in the park and walk on the ground, not on asphalt.
Using 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 training.
By regularly exercising on a bike 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 the cycling machine, which places stress primarily on the legs, the rowing machine forces the back, arms, abdomen, and, to a lesser extent, the legs to work.
The use of two exercise machines in combination has a greater fat burning effect.Therefore, for more intense weight loss, you need alternative training on a bicycle and a rowing machine.
Exercise to lose belly fat
Even if your body fat is low, your stomach may protrude and sag due to weak abdominal muscles.
When doing exercises, you should maintain balance.The load should be sufficient for the muscles to become stronger.Light exercises, even if repeated many times, will not bring results.
To develop the rectal abdominal muscles and lose weight, it is useful to perform the following set of exercises:
- Sit on a chair and secure your legs, bend back, try to touch the floor with your outstretched arms.
- Sit on a gymnastic bench with your arms supporting your body from behind.Raise your closed leg as high as possible.
- The starting position is the same.Raise each leg individually.
- Lying on the mat, place your palms under 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 along your body.Raise and lower the straightened leg to a vertical position.
- Lying down, raise and lower each leg individually straightened to vertical, imitating "scissors."
- Lying down, lift your straight leg to a distance of 30 cm from the floor.Perform "Scissors" in the horizontal plane.
- After securing your legs, raise your body to a vertical position.His hands were cut off at the back of his head.
During the class, it is useful to do 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 drop slowly and return to the starting position.The hands are cut 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 hands behind the door and squat on one leg, keeping the other parallel to the floor.
To develop leg muscles, move into a swan step, with your palms on your belt or behind your head.
The muscles of the legs and thighs are strengthened by alternating swings of the legs that are straightened and to the side from a position on all fours.
To develop calf muscles, shift your body weight from heel to toe, holding onto a wall or door to maintain balance.First, do the exercise while standing on both legs.As the exercise progresses, use one leg.
Exercises to lose weight back
To tighten the gluteal muscles, it is useful to include the following exercises in the training complex:
- In a standing position, feet shoulder-width apart, palms on your hips, make circular movements with your hips.
- While standing, lift your leg bent at the knee as high as possible, move it to the side, and return to the starting position.Repeat with the other leg.
- Get your knees, hips and back.Sit and touch the floor to the left of your foot with your back, return to the starting position, touch the floor to the right of your foot.
- Sit on the floor, legs extended in front, body in an upright position.Move onto your back.
- Lie on your back, bend your legs, arms along your body.Lift your pelvis off the floor, leaning on your legs and shoulders.
Do each exercise up to 15 times.