The body needs a moderate amount of fat reserves.Health deteriorates when too much fat accumulates.You have to follow different diets and perform specific sets of 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 does the body need fat?
Fat reserves help to obtain the necessary vitamins A, D, E, K. Fat deposits concentrate energy reserves.The fatty layer protects the internal organs from mechanical damage, shocks and injuries.
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 stores and achieve a slim body, you need to 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 need to make sure your thyroid gland is healthy.If its function is insufficient, it is difficult or impossible to remove subcutaneous fat.
The right food for weight loss
When food is fully digested and absorbed, the rate of metabolic processes increases and energy consumption increases.As a result, you manage to lose weight.
When you consume poorly combined foods, metabolic reactions are inadequate.Undigested substances accumulate in fat cells and cause decay and fermentation in the intestines.
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 exercise correctly to lose weight
During regular exercise, body weight is reduced because sports activity creates a calorie deficit.Fat reserves and carbohydrates are consumed at the same time.
When you train at a low intensity, more fat is burned in one session than carbohydrates.But the rate of calorie consumption is low, approximately 4-5 kcal per minute.
Therefore, if your level of physical fitness allows, you should perform the exercises more intensively in order to lose weight faster due to the higher consumption of calories, about 10-12 kcal per minute.
Although high-intensity exercise burns less fat than carbohydrates 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 amount of excess fat and the level of physical fitness.
Beginners and overweight people should start training with low intensity.To achieve results similar to shorter intense workouts, sports movements will need to be performed 2-3 times longer.
A set of exercises to lose weight should begin with a warm-up and end with a cool-down.
During the warm-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, reduce blood pressure and increase blood flow.
After training, a cool-down is necessary: gradually reduce the pace, normalize the heart rate.It is helpful to bend and swing your arms, which restores blood circulation in the body, especially after you have stress on your legs.Blood stagnation in the lower extremities is especially dangerous in the case of varicose veins or thrombophlebitis.
What muscles to load to lose weight faster?
When creating a set of individual exercises for weight loss, you must first of all load the legs.These sports movements require the consumption of maximum calories.
In terms of the effectiveness of burning fat reserves, they are inferior to exercises for the back, pectoral muscles, shoulders and arms.
The last thing you should do is strain your abdominal muscles, as contracting them burns the least amount of calories.
Aerobic exercises 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 mitochondria, the powerhouses of cells.Mitochondria oxidize organic matter and use the released energy to synthesize ATP molecules, the energy carrier inside the cell.
If strength exercises with weights burn fat only after the release of the corresponding hormones 30-40 minutes after the end of training, then aerobic exercises allow you to lose weight during training.
First, the body uses carbohydrate stores from the blood and liver.After half an hour they end, the subcutaneous and internal fat begins to be consumed.
To achieve results as quickly as possible, a certain degree of training is required.To monitor your progress without overdoing it, you should 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.
Thus, at the age of 35, the maximum frequency will be 200 – 35 = 165 beats per minute.During exercise, the heart should contract at a rate of 107 (165*0.65=107) to 140 (165*0.85=140) beats per minute.
A lesson should last approximately one hour.It is optimal to exercise 3-4 times a week.
The simplest exercise that gives the body aerobic exercise is running.Aerobic sports movements performed to the rhythm of 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, 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, in a month or two you will be able to make some progress.
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 cannot reach the recommended heart rate, you should start jogging.
As the level of training increases, you should increase the distance by 10%.
To avoid joint damage, you should perform this exercise for weight loss in the park and run on the ground, not on asphalt.
Using a bicycle or rowing machine
The undoubted advantage of home training 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 puts stress primarily on the legs, a rowing machine forces the back, arms, abs and, to a lesser extent, the legs to work.
Using two exercise machines in combination 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 low, your belly can stick out and sag because of weak abdominal muscles.
When performing exercises, you need to maintain balance.The load should be enough 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 securing your legs, lean back, 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.
- 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 up, return to the starting position.
- Lie with your arms along your body.Raise and lower the straight legs to a vertical position.
- Stretch, raise and lower each leg individually directed to the vertical, simulating "scissors".
- Lie down, raise your legs straight at a distance of 30 cm from the floor.Perform "scissors" in a horizontal plane.
- After securing the legs, raise the torso to a vertical position.The hands are tied behind the head.
During the lessons, it is useful to perform 3-4 exercises from this complex.To lose weight, up to 15 repetitions are enough.
Exercises for slimming the legs - thighs and calves
To reduce fat deposits on the legs, it is useful to slowly lower yourself and return to the starting position.The hands are tied behind the head or at the waist, the back is straight, the legs are shoulder-width apart.
To increase the load, hold your hand behind the door and sit on one leg, keeping the other parallel to the floor.
To develop the leg muscles, move with a goose step, with the palms on the belt or the back of the head.
The muscles of the legs and thighs are strengthened by alternating swings of the leg directed up and to the side from a position on all fours.
To develop your calf muscles, shift your body weight from your heels to your toes, holding on to a wall or door for balance.First, perform the exercise standing on both legs.As training increases, use one leg.
Buttock weight loss exercises
To tighten the gluteal muscles, it is useful to include the following exercises in the training complex:
- In a standing position, feet shoulder-width apart, palms on the waist, make circular movements with your hips.
- While standing, raise the leg bent at the knee as high as possible, move to the side and return to the starting position.Repeat for the other leg.
- Keep your knees, hips and back in line.Sit down and touch the floor to the left of your feet with your butt, return to the starting position, touch the floor to the right of your feet.
- Sit on the floor, legs stretched forward, torso in a vertical position.Move forward on your butt.
- 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.