The body needs a moderate amount of stored fat.Health declines when too much fat accumulates.You have to follow various diets and perform special exercises to lose weight.
If you direct your efforts and help your body, while working with it, you can naturally maintain a slim body and excellent health.
Why does the body need fat?
Fat reserves help to receive the necessary vitamins A, D, E, K.Accumulated fat stores energy.The fat layer protects internal organs from mechanical damage, shock and trauma.
Many people, in order to lose weight and burn excess fat, restrict their diet and follow popular diets.Lack of nutrients causes weight loss and also causes weakness and loss of strength.
To get rid of excess fat reserves and get a slim body, you should adjust your diet and give your body enough exercise by regularly performing weight loss exercises.Under these conditions, fat begins to break down.
If you are overweight, you should make sure your thyroid is healthy.If its function is insufficient, it is difficult or impossible to remove subcutaneous fat.
Proper nutrition for weight loss
When food is completely digested and absorbed, the speed of metabolism increases and energy consumption also increases.As a result, you lose weight.
When consuming poorly combined foods, the metabolic response is insufficient.Undigested substances will accumulate in fat cells and cause rotting and fermentation in the intestines.
Some people use diuretics or laxatives to lose weight.If used incorrectly, these drugs will disrupt the natural digestive process, causing body weight to increase.
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 exercise and lose weight properly
During regular exercise, body weight decreases because sports activity creates a calorie deficit.Fat reserves and carbohydrates are consumed at the same time.
When exercising at 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 physical strength allows, you should perform exercises with more intensity to lose weight faster due to higher calorie consumption, about 10-12 kcal per minute.
Even though high-intensity exercise burns less fat than carbohydrates as a percentage, the total amount of fat burned is still higher than low-intensity weight-loss exercise.
To lose 1 kg of weight 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 fitness.
Beginners and overweight people should start training at low intensity.To achieve the same results as high-intensity training in a shorter time, sports movements will have to be performed 2-3 times longer.
A set of weight loss exercises should begin with a warm-up and end with relaxation.
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, a cool down is necessary: gradually reduce the speed, the heart rate returns to normal.It is useful to bend down and swing your arms, which helps restore blood distribution in the body, especially after putting stress on your legs.Blood stagnation in the lower limbs is especially dangerous in cases of varicose veins or thrombophlebitis.
Which muscles should I exercise to lose weight faster?
When creating an individual set of exercises for weight loss, you should first load your legs.These sports movements require maximum calorie consumption.
In terms of effectiveness in burning stored fat, they are inferior to exercises for the back, chest muscles, shoulders and arms.
The last thing you should do is load on your abs, because contracting them burns the fewest calories.
Aerobic exercise to lose weight
To lose fat, aerobic exercises are very useful: running, swimming, cycling.During active exercise, enzymes are produced - protein molecules that help accelerate reactions in the body, thereby helping to lose weight.
Aerobic exercise stimulates the activity of mitochondria, the energy source of cells.Mitochondria oxidize organic matter and use the energy released to synthesize ATP molecules, the energy carrier in the cell.
If strength exercises with weights burn fat only after the release of the corresponding hormones 30-40 minutes after completion of the session, then aerobic exercises allow you to lose weight during training.
First, the body uses up carbohydrate stores from the blood and liver.After half an hour, subcutaneous and internal fat begin to disappear.
To achieve the fastest possible results, a certain level of training is required.To track your progress without overdoing it, you need to measure your heart rate (HR) or “pulse.”
During exercise, fat is burned most effectively if your heart rate is between 65%...85% of the maximum frequency for your age.
The maximum frequency is determined by a simple formula: 200 minus age.
Thus, at age 35, the maximum frequency will be 200 - 35 = 165 beats/minute.During exercise, the heart must 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 best to exercise 3-4 times a week.
The simplest exercise to help the body practice aerobics is jogging.Aerobic sports movements performed to the tempo of rhythmic music are no less effective.
You can achieve similar results with the help of home exercise machines - cycling, running, rowing.
Benefits of walking and jogging
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 level for your age.
You should start by walking for 20 minutes.By walking three times a week, for a month or two, you should be able to make some progress.
Then you can increase the duration of each walk to 45-50 minutes, increasing their number.
If your fitness level is high enough and walking cannot reach your recommended heart rate, you should start jogging.
As your training level increases, you need to increase your distance by 10%.
To avoid joint injuries, you should do this weight loss exercise in the park and run on the ground, not on asphalt.
Use a cycling or rowing machine
The undoubted advantage of home gym equipment is the presence of sensors that allow you to monitor your heart rate during exercise.
By regularly exercising on a bike or rowing machine, you can receive maximum health and weight loss benefits.It is important not to forget to increase the load on the muscles as your athletic ability increases.
Unlike cycling machines that primarily put pressure on the legs, rowing machines force the back, arms, abdomen, and to a lesser extent, the legs to work.
Using a combination of 2 exercise machines will have more fat burning effect.Therefore, to lose weight more effectively, you should alternate exercises on the bike and rowing machine.
Exercises to reduce belly fat
Even if your body fat is small, your belly can still protrude and sag due to weak abdominal muscles.
When performing exercises, you should maintain balance.The load must be enough for the muscles to become stronger.Gentle exercises, even repeated many times, do not bring results.
To develop straight abdominal muscles and lose weight, it is useful to perform the following 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 arms supporting your torso from behind.Raise your closed legs as high as possible.
- The starting position is the same.Lift each leg individually.
- Lie on the mat, clasp your hands under your neck.Bend your legs, touch your knees to your chest, straighten your legs, return to the starting position.
- Lie down with your arms alongside your body.Raise and lower your legs straight to an upright position.
- Lie down, lift and lower each stretched leg individually vertically, simulating “scissors.”
- Lie down, lift your legs straight up 30 cm from the floor.Perform “pulling” on a horizontal plane.
- Once you have secured your legs, raise your torso to an upright position.Hands clasped behind the head.
During class, it will be useful to perform 3-4 of these complex exercises.To lose weight, a maximum of 15 repetitions is enough.
Leg slimming exercises - thighs and calves
To reduce the amount of fat accumulated in your legs, you should squat slowly and return to the starting position.Hands clasped behind the head or at waist level, back straight, legs shoulder-width apart.
To increase the load, reach behind the door and squat on one leg, keeping the other parallel to the floor.
To develop your leg muscles, move in a goose step style, placing your palms on your waist or on the back of your neck.
The muscles in the legs and thighs are strengthened by alternately rotating the extended leg up and to the side from an all-fours position.
To develop your calf muscles, shift your weight from your heels to your toes, holding on to a wall or doorway for balance.First, perform the exercise in a standing position with both feet.As the workout increases, use one leg.
Butt slimming exercises
To tone the glutes, it will be useful to include the following exercises in the workout complex:
- In a standing position, feet shoulder-width apart, palms placed on the waist, perform circular movements with the 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.
- Kneel with your hips and back in line.Sit down and touch your butt to the floor on the left side of your foot. Return to the starting position, touching the floor on the right side of your foot.
- Sit on the floor, legs stretched forward, body in an upright position.Move forward on your buttocks.
- Lie on your back, bend your legs and arms along your body.Lift your pelvis off the floor, resting on your feet and shoulders.
Do each exercise up to 15 times.