The body needs a moderate amount of fat reserves.Health deteriorates when too much fat accumulates.You have to follow various diets and do 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 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 stores concentrate energy stores.The fat layer protects the internal organs from mechanical damage, shocks and injuries.
Many people, in order to lose weight and burn excess fat, restrict their diet and follow popular diets.Lack of nutrients reduces 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 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 that your thyroid gland is healthy.If its function is insufficient, it is difficult or impossible to remove subcutaneous fat.
Proper diet 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 you consume malcombined foods, metabolic reactions are inadequate.Undigested substances accumulate in fat cells and cause putrefaction and fermentation in the intestines.
Some people use a diuretic or laxative to lose weight.If used incorrectly, these drugs disrupt natural digestion, causing weight gain.
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
During regular training, body weight is reduced because the athletic activity creates a calorie deficit.Fat stores and carbohydrates are consumed at the same time.
When you train at a low intensity, more fat is burned in a session than carbohydrates.But the rate of calorie consumption is low, about 4-5 kcal per minute.
Therefore, if your fitness level allows it, you should do the exercises more intensely to lose weight faster due to the higher calorie consumption, about 10-12 kcal per minute.
Although high-intensity exercise burns less fat than carbohydrates as a percentage, the total 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 drawing up a set of exercises for weight loss, it is necessary to take into account the amount of excess fat and the level of fitness.
Beginners and overweight people should start training at a low intensity.To achieve results similar to lower intensity training, sports movements should 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.
During the warm-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, reduce blood pressure and increase blood flow.
After training, relaxation is required: gradually reduce the pace, normalize the heart rate.It is helpful to bend over and move your arms, which restores the distribution of blood in the body, especially after putting pressure on your legs.Stagnation of blood in the lower extremities is particularly dangerous in the case of varicose veins or thrombophlebitis.
Which muscles to load to lose weight faster?
When creating an individual set of exercises for weight loss, you should first of all load your legs.These athletic movements require the 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 to do is to load the abdominal muscles, since contracting them burns the least 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 speed up 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 within 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 exercise.
First, the body uses carbohydrate stores from the blood and liver.After half an hour they finish, subcutaneous and internal fat begins to be consumed.
To achieve results as quickly as possible, a certain degree 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 in the range of 65%...85% of the maximum rate for your age.
The maximum frequency is determined by a simple formula: 200 minus age.
Thus, at the age of 35, 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 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 to the beat of rhythmic music are no less effective.
A similar result can be achieved with the help of exercise machines at home - 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 the optimal rate for your age.
You should start with a 20-minute walk.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 cannot achieve 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 run on the ground, not on asphalt.
Use of a bicycle 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.
By exercising regularly on a bicycle or rowing machine, you can get the maximum health benefits and lose weight.It is important not to forget to increase the load on the muscles as your athletic abilities increase.
Unlike a cycling machine, which puts stress mainly on the legs, a rowing machine forces the back, arms, abs and, to a lesser extent, the legs to work.
Using two exercise machines in combination has a greater fat burning effect.Therefore, for more intensive weight loss, you should alternate exercises on a bicycle and a rowing machine.
Exercises to lose belly fat
Even if your body fat is low, your belly can stick out and sag because of weak abdominal muscles.
When performing exercises, you should maintain balance.The load should be enough to strengthen the muscles.Light exercises, even repeated many times, will not bring results.
To develop the rectus abdominis muscles and lose weight, it is useful to perform the following set of exercises:
- Sit on a chair and fix your legs, bend backwards, trying to touch the floor with outstretched arms.
- Sit on an exercise mat with your hands supporting your torso from behind.Raise your closed legs as high as possible.
- The original position is the same.Lift each leg separately.
- Lie on the mat, clasp your palms under the back of your head.Bend your legs, touch your chest with your knees, stretch your legs vertically upwards, return to the starting position.
- Lie with your arms along your body.Raise and lower the straightened legs to a vertical position.
- Lie down, raise and lower each straightened leg separately on the vertical, simulating "scissors".
- Lie down, raise your straightened legs at a distance of 30 cm from the floor.Perform "scissors" in a horizontal plane.
- With your legs secured, raise your torso to a vertical position.The hands are joined at the back of the head.
During classes, 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 squat slowly and return to the starting position.The hands are held behind 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 door and squat on one leg, keeping the other parallel to the floor.
To develop the leg muscles, move with a goose step, with your palms on your belt or the back of your head.
The muscles of the legs and thighs are strengthened by alternating swings of the straightened leg up and to the side from a position on all fours.
To develop your calf muscles, shift your body weight from your heels to your toes, holding onto a wall or door for balance.First, perform the exercise while standing on both feet.As the workout increases, use one leg.
Exercises for weight loss of the buttocks
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 the 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.
- Come up on your knees, hips and back to the line.Sit 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 to your glutes.
- Lie on your back, bend your legs, your arms along your body.Lift your pelvis off the floor, resting on your feet and shoulders.
Perform each exercise up to 15 times.