The body needs a moderate amount of fat reserves.Health worsens when too much fat accumulates.You have to follow various diets and perform special sets of exercises to lose weight.
If you direct your efforts and help the body, working with it at the same time, 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 internal organs from mechanical damage, shock and injury.
Many people, 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 get a slim body, you should adjust your diet and at the same time give your body enough exercise by regularly performing a series of slimming exercises.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 consuming poorly combined foods, metabolic reactions are insufficient.Undigested substances accumulate in fat cells and cause rotting and fermentation in the intestine.
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 correctly perform exercises to lose weight
During regular training, body weight decreases because sporting activity creates a calorie shortage.Fat reserves and carbohydrates are consumed at the same time.
During low intensity training, more fat is burned in one 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 perform the exercises more intensely to lose weight faster due to increased calorie consumption, approximately 10-12 kcal per minute.
Although high-intensity exercise burns less fat than carbohydrates on a percentage basis, 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, you need to take into account the amount of excess fat and level of physical fitness.
Beginners and overweight people should start training at a low intensity.To achieve similar results to shorter intense workouts, sports movements will need to be performed 2-3 times longer.
A series of exercises to lose weight should begin with a warm-up and end with a cool-down.
During the warm-up, you need to perform movements at a slow pace, with minimal load, to adequately 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 pace, normalize the heartbeat.It is useful to bend and swing your arms to restore blood distribution in the body, especially after stressing the legs.Blood stagnation in the lower limbs is particularly dangerous in 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 sporting movements require maximum calorie consumption.
In terms of effectiveness in burning fat reserves, they are inferior to exercises for the back, pectoral muscles, shoulders and arms.
The last thing to do is load your abdominal muscles, since by contracting them you burn fewer calories.
Aerobic exercise to lose weight
Aerobic exercises are useful for losing fat: 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 mitochondria, the powerhouses of cells.Mitochondria oxidize organic matter and use the energy released to synthesize ATP molecules, energy transporters within the cell.
If strength exercises with weights burn fat only after the release of the corresponding hormones 30-40 minutes after the completion of training, aerobic exercises allow you to lose weight during exercise.
First, the body uses carbohydrate reserves from the blood and liver.After half an hour they finish, it begins to consume subcutaneous and internal fat.
To obtain results in the shortest possible time, a certain degree of training is necessary.To track your progress without overdoing it, you need to measure your heart rate (HR) or “pulse.”
During exercise, fat is burned more efficiently if your heart rate is between 65% and 85% of your maximum rate for your age.
The maximum frequency is determined by a simple formula: 200 minus your age.
So, at the age of 35, the maximum heart rate will be 200 – 35 = 165 beats per minute.During exercise, your heart should contract at a rate between 107 (165*0.65=107) and 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 up-tempo music are no less effective.
A similar result can be achieved with the help of home exercise equipment: 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 an optimal rate for your age.
You should start with a 20-minute walk.By walking three times a week, you can make some progress in 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 you can't reach the recommended heart rate by walking, you should start jogging.
As your training level increases, you should increase the distance by 10%.
To avoid joint injuries, you should perform 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 exercise 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 abilities increase.
Unlike a cycling machine, which primarily stresses your legs, a rowing machine forces you to work your back, arms, abdominals and, to a lesser extent, your legs.
The combined use of two exercise machines has a greater fat burning effect.Therefore, for more intense weight loss, you should alternate exercises on a bicycle and rowing machine.
Exercises to lose belly fat
Even if your body fat is small, your belly may protrude and sag due to weak abdominal muscles.
When performing the exercises, you should maintain balance.The load should be sufficient for the muscles to become stronger.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:
- Sitting on a chair and fixing your feet, bend backwards, trying to touch the floor with straight 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.Raise each leg individually.
- Lying 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 down with your arms along your body.Raise and lower your legs straight to a vertical position.
- Lying down, raise and lower each straight leg individually to the vertical, simulating "scissors".
- Lying down, raise your straightened legs to a distance of 30 cm from the floor.Perform "scissors" on a horizontal plane.
- After securing your feet, lift your torso to a vertical position.The hands are clasped behind the head.
During classes it is useful to perform 3-4 exercises of this complex.Up to 15 repetitions are enough to lose weight.
Exercises to lose weight legs - thighs and calves
To reduce fat deposits on the legs it is useful to slowly squat down and return to the starting position.The hands are clasped behind the head or at the waist, the back is straight, the legs are shoulder width apart.
To increase the weight, hold 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 waist or on the back of your head.
The leg and thigh muscles are strengthened by alternating swings of the straight leg straight up and to the side from an all-fours position.
To develop calf muscles, shift your body weight from heel to toe, holding onto a wall or door to maintain balance.First, perform the exercise while standing on both feet.As your training increases, use one foot.
Exercises to lose weight on the 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, perform circular motions with your 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.
- Get on your knees, on your hips and return to line.Sit down 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 extended in front, torso in an upright position.Move forward on your glutes.
- Lying on your back, bend your legs, arms along the body.Lift your pelvis off the floor, resting on your feet and shoulders.
Perform each exercise up to 15 times.