The body requires appropriate amounts of fat reserves.When excess fat accumulates, health conditions deteriorate.You have to follow various diets and perform special exercises to lose weight.
If you work hard and help your body while working with it, you will naturally maintain a slim figure and good health.
Why does the body need fat?
Fat stores help obtain essential vitamins A, D, E, K.Fat deposits concentrate energy reserves.The fat layer protects the internal organs from mechanical damage, impact and injury.
Many people restrict their diets and follow fad diets in an effort to lose weight and burn excess fat.Lack of nutrients can lead to weight loss, weakness and loss of strength.
If you want to get rid of excess fat reserves and achieve a slim figure, 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 your thyroid is healthy.If it is not functional enough, it will be difficult or impossible to remove subcutaneous fat.
Proper nutrition facilitates weight loss
When food is completely digested and absorbed, the metabolic process speeds up and energy consumption increases.As a result, you successfully lose weight.
When poorly combined foods are consumed, the metabolic response is inadequate.Undigested material accumulates in fat cells, causing putrefaction and fermentation in the intestines.
Some people use diuretics or laxatives to lose weight.If used incorrectly, these medications can disrupt natural digestion and lead to weight gain.
In order to recover and avoid chronic fatigue, the body needs carbohydrates after a hard workout.They are rich in dairy products, beans, oranges, pineapples, bananas, grapes, pears, dried apricots and raspberries.
How to exercise correctly to lose weight
During regular training, weight loss occurs due to caloric shortages caused by physical activity.Fat stores and carbohydrates are consumed simultaneously.
When training at low intensity, more fat is burned than carbohydrates during a session.But the calorie consumption rate is relatively low, about 4-5 calories per minute.
Therefore, if your physical fitness allows, you should engage in more strenuous exercise, because the calories consumed per minute are higher, about 10-12 calories, so that you can lose weight faster.
Although high-intensity exercise burns a lower percentage of fat than carbohydrates, the total amount of fat burned is higher than low-intensity weight loss exercise.
To lose 1 kilogram of weight, you need to burn about 8,000 calories.
When compiling a set of weight loss exercises, 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 a low intensity.In order to achieve similar effects to short-term high-intensity training, the duration of the exercise must be 2-3 times longer.
A set of weight loss exercises should begin with a warm-up and end with a cool-down.
When warming up, you must perform exercises at a slow speed and 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, a cool-down is required: gradually reduce the tempo and normalize the heartbeat.Bending and swinging your arms is helpful, as this can restore blood distribution in the body, especially after stress in the legs.Stagnation of blood in the lower extremities is particularly dangerous in the case of varicose veins or thrombophlebitis.
Which muscles can you exercise to lose weight faster?
When creating a separate set of weight loss exercises, you should start by loading your legs with weights.These exercises require the greatest calorie consumption.
They are not as effective as back, chest, shoulder and arm exercises in terms of burning reserve fat.
The last thing you should do is load your abdominal muscles because contracting them burns the fewest calories.
Aerobic exercise for weight loss
To lose fat, aerobic exercise is useful: running, swimming, cycling.During active exercise, enzymes are produced - protein molecules that speed up reactions in the body, thus aiding in weight loss.
Aerobic exercise stimulates the activity of mitochondria, the powerhouses of cells.Mitochondria oxidize organic matter and use the released energy to synthesize ATP molecules, the energy carrier within the cell.
If strength exercises with weights only burn fat after the corresponding hormones are released 30-40 minutes after the exercise is completed, then aerobic exercise can allow you to lose weight during exercise.
First, the body uses up carbohydrate reserves in the blood and liver.It ends after half an hour, and subcutaneous and internal fat begins to be consumed.
In order to achieve results as quickly as possible, a certain level of training is required.To monitor your progress without going overboard, you need to measure your heart rate (HR) or "pulse."
During exercise, fat burning is most efficient if your heart rate is within 65%...85% of your maximum frequency for your age.
Maximum frequency is determined by a simple formula: 200 minus age.
Therefore, at age 35, the maximum frequency will be 200 – 35 = 165 beats per minute.During training, the heart contraction rate should be 107 (165*0.65=107) to 140 (165*0.85=140) beats per minute.
A class lasts approximately one hour.Exercising 3-4 times a week is optimal.
The simplest exercise to give your body aerobic exercise is jogging.Aerobics performed to the beat of rhythmic music are equally effective.
Similar results can be achieved with home exercise equipment (cycling, running, rowing).
Benefits of walking and running
If you are obese or overweight, there is one simple exercise you should do to lose weight - walk at a moderate pace so that your heart beats at the optimal rate for your age.
You should start with a 20-minute walk.Walk three times a week and you'll be able to make some progress in a month or two.
You can then increase the duration of each walk to 45-50 minutes and increase the number of times.
If your fitness level is high enough that you can't reach your recommended heart rate by walking, you should start jogging.
As your training level increases, you will need to increase the distance by 10%.
To avoid damaging your joints, you should do this weight-loss exercise in a park and run on the ground, not asphalt.
Use a bicycle or rowing machine
The undoubted advantage of home fitness equipment is that it comes with sensors that allow you to monitor your heart rate during exercise.
You can maximize your health benefits and lose weight by exercising regularly on a bike or rowing machine.It's important not to forget to increase the load on your muscles as your athletic ability improves.
Unlike a cycling machine, which puts pressure primarily on the legs, a rowing machine forces the back, arms, abs, and to a lesser extent, the legs to work.
The two types of exercise equipment are used together to achieve a greater fat-burning effect.Therefore, for more intense weight loss, exercise on the bicycle and rowing machine should be alternated.
Exercises to Lose Belly Fat
Even if you have very little body fat, your belly may stick out and sag due to weak abdominal muscles.
While performing the exercise, balance should be maintained.The load should be enough to make the muscles stronger.Mild practice, even if repeated many times, will not bring results.
In order to develop the rectus abdominis muscles and lose weight, it is useful to perform the following set of exercises:
- Sit in a chair, plant your feet, bend backwards, and try to touch the floor with your outstretched arms.
- Sit on a gymnastics mat and support your torso from behind with your arms.Lift your closed legs as high as possible.
- The starting position is the same.Lift each leg individually.
- Lie on the mat with your hands folded under your head.Bend your legs, touch your knees to your chest, and extend your legs vertically upward to return to the starting position.
- Lie down with your arms resting on your body.Raise and lower your straight leg to a vertical position.
- Lie down and lift and lower each straight leg to a vertical position, simulating "scissors."
- Lie down and raise your straight legs 30 cm above the floor.Perform a "scissor" operation on a horizontal surface.
- After securing your feet, raise your torso to a vertical position.His hands were clasped behind his head.
In class it is useful to perform 3-4 exercises from this complex.To lose weight, up to 15 repetitions are enough.
Leg slimming exercise - thighs and calves
To reduce fat deposits in the legs, it is useful to squat slowly and return to the starting position.Hold your hands behind your head or waist, keep your back straight and your legs shoulder-width apart.
For added weight, place your hands behind a doorway and squat on one leg, keeping the other leg parallel to the floor.
To tone your leg muscles, walk forward and place your palms on your belt or on the back of your head.
You can strengthen your leg and thigh muscles by alternately swinging your straight legs up and to the side from an all-fours position.
To work your calf muscles, shift your weight from your heels to your toes and hold on to a wall or doorway for balance.First, perform the exercise standing on both feet.As training increases, use one foot.
Exercises to lose weight buttocks
In order to tighten the gluteal muscles, it is useful to perform the following exercises in the training ground:
- Stand with your feet shoulder-width apart, palms on your waist, and make circular motions with your hips.
- While standing, lift the leg with the knee bent as high as possible, move it to the side, and then return to the starting position.Repeat with the other leg.
- Keep your knees, hips, and back in a straight line.Sit down and touch your butt to the floor with your left foot, return to the starting position and touch your right foot to the floor.
- Sit on the floor with your legs extended forward and your torso kept upright.Move forward with your hips.
- Lie on your back with your legs bent and your arms along your body.Lift your pelvis off the floor and rest on your feet and shoulders.
Perform each exercise up to 15 times.