The body needs a moderate amount of fat reserves.Health deteriorates when too much fat accumulates.You have to follow different diets and do specific exercise routines to lose weight.
If you direct your efforts and help the body, work with it, 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 the internal organs from mechanical damage, shocks and injuries.
Many people restrict their diet and follow popular diets in order to lose weight and burn excess fat.Nutrient deficiency reduces weight and also causes weakness and loss of strength.
To get rid of excess fat reserves and achieve a slim body, you need to change your diet and at the same time give your body enough exercise by doing a series of weight loss exercises regularly.Under these conditions, the fat begins to break down.
If you are overweight, you need to make sure your thyroid is healthy.If its function is not satisfactory, 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.As a result, you manage to lose weight.
In case of consumption of poorly combined foods, the metabolic reactions are not sufficient.Undigested material accumulates in fat cells and causes putrefaction and fermentation in the intestines.
Some people use diuretics or laxatives to lose weight.When 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.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 causes a calorie deficit.Fat reserves and carbohydrates are consumed at the same time.
In the case of low-intensity training, more fat is burned during a workout than carbohydrates.But the rate of calorie consumption is low, about 4-5 kcal per minute.
Therefore, if your physical fitness level allows it, it is worth doing the exercises more intensively in order to lose weight faster due to the higher calorie consumption of 10-12 kcal per minute.
Even though high-intensity exercise burns less fat than carbohydrates, the total amount of fat burned is higher than low-intensity weight loss exercise.
To lose weight, you need to burn about 8000 kcal per 1 kg.
The amount of excess fat and the level of physical fitness must be taken into account when compiling exercises for weight loss.
Beginners and overweight people should start training at a low intensity.To achieve results similar to shorter intense training, sports movements must be performed 2-3 times longer.
A series of exercises for weight loss should begin with a warm-up and end with a cool-down.
When warming up, the movements should be performed 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, cooling down is necessary: gradually reduce the pace, normalize the heartbeat.It is useful to bend down and swing your arms, which restores the distribution of blood in the body, especially after straining the legs.Blood stasis in the lower limbs is especially dangerous in the case of varicose veins or thrombophlebitis.
What muscles should be loaded in order to lose weight faster?
When compiling individual exercises for weight loss, the first thing you need to do is load your legs.These sports movements require maximum calorie consumption.
In terms of the efficiency of burning fat reserves, they are weaker than exercises for the back, pectoral muscles, shoulders and arms.
The last thing you should do is strain your abs, as contracting them burns the fewest calories.
Aerobic exercises for weight loss
Aerobic exercises are useful for fat loss: running, swimming, cycling.During active movements, enzymes are produced - protein molecules that speed up reactions in the body and thereby promote weight loss.
Aerobic training stimulates the activity of mitochondria, the powerhouses of cells.Mitochondria oxidize organic substances and use the released energy to synthesize ATP molecules, the energy carriers inside the cell.
If weight training only burns fat after the release of the appropriate hormones 30-40 minutes after the end of the workout, 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, the consumption of subcutaneous and internal fat begins.
A certain degree of training is required to achieve the fastest possible results.To exaggerate your progress, you need to measure your heart rate (HR) or "heart rate."
During exercise, fat is burned most effectively when your heart rate is between 65...85% of the maximum frequency corresponding to your age.
The maximum frequency is determined by a simple formula: 200 minus age.
Thus, at the age of 35, the maximum frequency is 200 – 35 = 165 beats per minute.During exercise, the heart should contract at a rate of 107 (165*0.65=107) and 140 (165*0.85=140) per minute.
A lesson should last about an hour.3-4 workouts per week are optimal.
The simplest exercise that provides aerobic exercise to the body is jogging.Aerobic sports movements performed at tempo to rhythmic music are no less effective.
A similar result can be achieved with the help of home exercise machines - cycling, running, rowing.
The benefits of walking and running
If you are obese or overweight, do a simple exercise to lose weight - walk at a moderate pace to keep your heart beating at an appropriate rate for your age.
It is worth starting with a 20-minute walk.By walking three times a week, you will be able to make some progress within 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 does not reach the recommended heart rate, start jogging.
As your training level increases, you should increase the distance by 10%.
To avoid joint damage, this weight-loss exercise should be performed 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 check your heart rate during exercise.
Exercising regularly on a bike or rowing machine will maximize your health benefits and help you lose weight.It is important not to forget to increase the load on the muscles as your athletic abilities increase.
Unlike cycling machines, which primarily stress the legs, the rowing machine forces the back, arms, abs and, to a lesser extent, the legs to work.
Using two exercise machines together has a greater fat-burning effect.Therefore, in order to lose weight more intensively, it is worth alternating 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 abs.
Balance must be maintained while performing the exercises.The load should be enough to strengthen the muscles.Easy exercises, even repeated many times, do not bring results.
To develop the rectus abdominis muscles and lose weight, it is useful to perform the following exercises:
- Sitting on a chair, fix your legs, lean back and try to touch the floor with your outstretched arm.
- Sit on an exercise mat with your arms supporting your torso from behind.Raise your closed legs as high as possible.
- The initial situation is the same.Lift each leg separately.
- Lying on the mat, clasp your palms together under your head.Bend your legs, touch your chest with your knees, extend your legs vertically upwards, return to the starting position.
- Lie down with your arms along your body.Raise and lower the straightened legs to a vertical position.
- Lying down, raise and lower each straightened leg separately vertically, simulating "scissors".
- Lie down, raise your straightened legs 30 cm from the floor.Perform the "scissors" in a horizontal plane.
- After securing your legs, raise your torso to a vertical position.The hands are clasped behind the head.
It is useful to perform 3-4 exercises from this complex during classes.No more than 15 repetitions are enough to lose weight.
Exercises for slimming legs - thighs and calves
In order to reduce fat deposits on the legs, it is worth squatting slowly and returning to the starting position.The hands are clasped at the back of the head or at the waist, the back is straight, the feet are shoulder-width apart.
To increase the load, keep your hands behind the doorway and squat on one leg with the other parallel to the floor.
To develop leg muscles, move in a goose step with your palms on the belt or the back of your head.
The muscles of the leg and thigh are strengthened by alternate swings of the straightened leg up and to the side from the quadrupedal position.
To develop calf muscles, shift your weight from your heels to your toes, holding onto a wall or doorway for balance.First, do the exercise standing on both feet.As your training increases, use one leg.
Exercises to lose weight in the buttocks
To stretch 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, with your palms on your waist, make circular movements with your hips.
- While standing, lift the leg bent at the knee as high as possible, move it to the side and return to the starting position.Repeat on the other leg.
- In line with the knees, hips and back.Sit down and touch the floor with your butt to the left of your foot, return to the starting position, touch the floor to the right of your foot.
- Sit on the floor with your legs stretched forward and your torso in a vertical position.Move forward on your butt.
- Lying on your back, bend your legs, arms along your body.Lift your pelvis off the floor, leaning on your legs and shoulders.
Perform each exercise no more than 15 times.