The body needs a moderate amount of fat reserves.Health deteriorates when too much fat accumulates.You have to follow different diets and do special 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 is fat necessary in the body?
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.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 performing a series of weight loss exercises regularly.Under these conditions, fat begins to break down.
If you are overweight, you should make sure your thyroid gland is healthy.If its function is insufficient, it is difficult or impossible to remove 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 manage to lose weight.
When poorly combined foods are eaten, metabolic reactions are inadequate.Undigested substances accumulate in fat cells and cause decay and fermentation in the intestines.
Some people use diuretics or laxatives to lose weight.If used incorrectly, these drugs interfere with natural digestion, leading to an increase in body weight.
To restore strength and avoid chronic fatigue, the body requires 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 sports activity creates a shortage of calories.Fat reserves and carbohydrates 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 make the exercises more intense to lose weight faster due to the higher calorie consumption, about 10-12 kcal per minute.
Although high-intensity exercise burns less fat than carbohydrate as a percentage, the total amount of fat burned is higher than low-intensity weight loss exercise.
To reduce 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 excess fat and the level of physical fitness.
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, it is necessary to perform movements at a slow speed, with minimal load, to properly warm up the muscles, prepare the joints for stress, lower blood pressure and increase blood flow.
After the training, it is necessary to cool down: gradually reduce the speed, normalize the heart.It is useful to bend and swing your arms, which restores blood circulation in the body, especially after stressing your legs.Stagnation of blood in the lower extremities is especially dangerous in the case of varicose veins or thrombophlebitis.
What muscles to load to lose weight faster?
When you create an individual set of exercises for weight loss, you should load your legs in the first place.These sports movements require maximum calorie consumption.
As for the effectiveness of burning fat reserves, they are less than exercises for the back, pectoral muscles, shoulders and arms.
The last thing you should do is load the abdominal muscles, since they are contracted which burns the least amount of calories.
Exercise aerobics for weight loss
To lose fat, aerobic exercises are useful: running, swimming, cycling.During active movements, enzymes are produced - protein molecules that accelerate reactions in the body, and therefore help to lose weight.
Aerobic exercise stimulates the activity of the mitochondria, the power houses of the cells.Mitochondria oxidize organic matter and use the energy released 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 finishing the workout, then aerobic exercises allow you to lose weight during exercise.
First, the body uses up carbohydrate reserves 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 amount 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 frequency for your age.
The maximum frequency is determined by a simple formula: 200 minus age.
So, at age 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.
One lesson should last about an hour.It is best to exercise 3-4 times a week.
The simplest exercise that gives the body aerobic exercise is jogging.Aerobic sports movements performed at a pace to rhythmic music are 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, you should do a simple exercise to lose weight - walk at a moderate pace so that your heart beats at the best possible 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 length of each walk to 45-50 minutes, increase their number.
If your fitness level is high enough that walking cannot reach the recommended heart rate, you should start jogging.
As your training level increases, you must 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 the asphalt.
Using a bicycle or rowing machine
The undoubted advantage of home fitness equipment is the presence of sensors that allow you to monitor your heart rate during exercise.
By exercising regularly 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 a cycling machine, which puts stress mainly on the legs, a rowing machine puts pressure on the back, arms, abdomen, and, to a lesser extent, the legs to work.
Using two exercise machines together has a greater fat burning effect.Therefore, for more intense weight loss, you should alternate exercises on a bicycle and a rowing machine.
exercises for losing belly fat
Even if your body fat is small, your belly may protrude and sag because of weak abdominal muscles.
While doing exercises, you should maintain balance.The load should be sufficient to make the muscles stronger.Light exercises, even repeated enough, will not produce results.
To develop the rectus abdominis muscles and lose weight, it is useful to do the following exercises:
- Sitting on a chair and securing your legs, bend back, trying to touch the floor with your outstretched arms.
- Sit on an exercise mat with your hands supporting your torso from behind.Raise your closed legs as high as possible.
- The starting position is the same.Lift each leg individually.
- Lying on the mat, clasp your palms behind your head.Bend your legs, touch your chest with your knees, stretch your legs up vertically, return to the starting position.
- Lie down with your arms along your body.Raise and lower the straight legs to a vertical position.
- Lying down, raise and lower each straight leg individually to vertical, simulating "scissors."
- Lie down, raise your legs straight to a distance of 30 cm from the floor.Make a “scissors” in a horizontal plane.
- After securing your legs, raise your torso to a vertical position.The hands are clasped behind 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 clasped behind the head or at the waist, the back is straight, the feet are shoulder width apart.
To increase the load, keep your hand behind the door and squat on one leg, keeping the other parallel to the floor.
To develop leg muscles, move in a goose step, with your palms on your belt or the back of your head.
The muscles of the legs and thighs are strengthened with alternate swings of the leg straight up and to the side from a position on all fours.
To develop the calf muscles, shift your body weight from heel to toe, holding on to a wall or door for balance.First, do the exercise while standing on both feet.As training increases, use one leg.
Exercises for weight loss buttocks
To tighten the gluteal muscles, it is useful to include the following exercises in the training complex:
- Standing, feet shoulder-width apart, palms on your 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.Do for the other leg.
- Get your knees, hips and back in line.Sit down and touch the floor on the left side of your feet with your buttocks, return to the starting point, touch the floor on the right side of your feet.
- Sit on the floor, legs extended in front, torso in an upright position.Move forward on your buttocks.
- Lying on your back, Bend your legs, arms along your body.Raise your pelvis off the floor, lean on your legs and shoulders.
Do each exercise up to 15 times.