The body needs a moderate amount of fat deposits. Health deteriorates when too much fat is stored. You have to follow several diets, perform special series of exercises to lose weight.
If you direct efforts and help the body, work with it at the same time, it is possible to naturally maintain a slim and well-feeling body.
Why the body needs fat
Fat reserves help to obtain vitamins A, D, E, K. Fat deposits concentrate energy reserves. The fat layer protects the internal organs from mechanical damage, shock, injury.
Many people, to lose weight and burn excess fat, limit their diet, follow popular diets. The lack of nutrients reduces weight and at the same time causes weakness and loss of strength.
In order to get rid of excess fat stores and achieve a lean body, it is worth adjusting the diet and at the same time giving the body sufficient movements, regularly performing a series of weight loss exercises. When these conditions are met, the fat starts to decompose.
If you are overweight, check that your thyroid is healthy. With its insufficient function, it is difficult or impossible to remove subcutaneous fat.
Proper nutrition for weight loss
When food is completely digested and assimilated, the rate of metabolic processes increases and energy consumption increases. As a result, you can lose weight.
When using mismatched products, metabolic reactions are insufficient. Untapped substances accumulate in fat cells, causing rot and fermentation in the intestines.
Some people use a diuretic or laxative to lose weight. If used improperly, these drugs interrupt natural digestion, which increases body weight.
In order to recover and avoid chronic fatigue, the body needs carbohydrates after an exhaustive workout. They are rich in dairy products, vegetables, oranges, pineapples, bananas, grapes, pears, dried apricots, raspberries.
How to exercise properly to lose weight
During regular training, body weight is reduced because the stress caused by exercise creates a lack of calories. The reserves of fat and carbohydrates are consumed at the same time.
A low-intensity workout burns more fat in one session than carbohydrates. But the rate of calorie consumption is low, about 4-5 kcal per minute.
Therefore, if the level of physical fitness allows, it is worth doing the exercises more intensively to lose weight faster due to the higher caloric consumption, about 10-12 kcal per minute.
Although exercise with increased intensity burns less fat than carbohydrates, the total amount of fat burned is greater than exercise for low intensity weight loss.
To reduce your weight by 1 kg, you need to burn about 8, 000 kcal.
When compiling a set of exercises to lose weight, it is necessary to take into account the amount of excess fat and the level of physical fitness.
Beginners and overweight should start exercising at low intensity. To obtain a result similar to a shorter intense workout, sports movements should be performed 2 to 3 times for a longer time.
A series of exercises to lose weight should start with a warm-up and end with a pull.
During warm-up, it is necessary to perform movements at a slow pace, with minimal stress, to adequately warm up the muscles, prepare the joints for stress, reduce pressure and increase blood flow.
After training, you need to calm down: gradually reduce your pace, normalize your heart rate. It is useful to bend, swing the arms, restoring the distribution of blood in the body, especially after loading the legs. Stagnation of blood in the lower extremities is especially dangerous in the case of varicose veins or thrombophlebitis.
Which muscles to load to lose weight faster
When composing an individual set of exercises to lose weight, the first step is to load your legs. These sports movements require maximum calorie consumption.
In terms of effectiveness in burning fat reserves, they are inferior to exercises for the back, chest muscles, shoulders, arms.
The last thing you want to do is load your abdominal muscles, as they consume less calories during contraction.
Aerobic exercise to lose weight
Aerobic exercise can help you lose fat: running, swimming, cycling. During active movements, enzymes are produced - protein molecules that accelerate the course of reactions in the body and therefore help to lose weight.
Aerobic exercise stimulates the activity of mitochondria, the cell's power plants. Mitochondria oxidize organic matter and use the released energy to synthesize ATP molecules, which transport energy within the cell.
If strength training with weights burns fat only after the production of the appropriate hormones in 30-40 minutes after the end of the workout, then aerobic exercise allows you to lose weight during the session.
First, the body spends its blood and liver carbohydrate stores. After half an hour, they run out, the subcutaneous and internal fat begins to be consumed.
A certain degree of physical preparation is necessary to obtain the result more quickly. To monitor progress and at the same time not overdo it, it is necessary to measure heart rate (HR), or "pulse".
During exercise, fat is burned more efficiently if your heart rate is between 65% and 85% of the maximum rate for your age.
The maximum frequency is determined by a simple formula: 200 minus age.
So, at 35, the maximum frequency will be 200 - 35 = 165 beats per minute. During training, the heart should contract at a frequency of 107 (165 * 0, 65 = 107) to 140 (165 * 0, 85 = 140) beats per minute.
The duration of a lesson should be approximately one hour. It is ideal to do 3-4 times a week.
The simplest exercise that gives the body an aerobic load is running. No less effective are the sports movements of aerobics, performed to the rhythm of rhythmic music.
A similar result can be achieved with home exercise equipment - cycling, running, rowing.
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 ideal rate for your age.
It is worth starting with a 20-minute walk. Walking three times a week, in a month or two you will be able to progress.
So you can increase the duration of each walk to 45-50 minutes, increase your number.
If your fitness level is high enough and you are unable to reach the recommended heart rate by walking, start running.
As your fitness level increases, you need to increase the distance by 10%.
In order not to hurt your joints, it is worth doing this exercise to lose weight in the park and run on the ground and not on the asphalt.
Cycling and rowing machines
The indisputable advantage of home gym equipment is the presence of sensors that allow you to monitor your heart rate during exercise.
Regular cycling or rowing can help you maximize your health benefits and lose weight. It is important not to forget to increase the load on the muscles with the increase in sporting abilities.
Unlike a bicycle trainer, who predominantly carries his legs, the rowing machine makes his back, arms, abs work, and to a lesser extent, his legs.
The use of two simulators in a complex has a greater effect on fat burning. Therefore, for more intense weight loss, it is worthwhile to alternate the exercises on the bicycle and on the rowing.
Abdominal slimming exercises
Even if the amount of body fat is low, the abdomen may swell and fall due to weakness in the abdominal muscles.
Balance must be maintained during exercise. The load must be sufficient to make the muscles stronger. Light exercises, even repeated many times, do not work.
For the development of rectus abdominis muscles and weight loss, it is useful to perform the following set of exercises:
- Sitting in a chair and fixing your feet, lean back, trying to touch the floor with your palms extended.
- Sit on a gym mat, your arms supporting your torso from behind. Lift your closed legs as high as possible.
- The starting position is the same. Lift each leg separately.
- Lying on the rug, close your hands under the neck. Bend your legs, reach your chest with your knees, stretch your legs up and return to the starting position.
- Lie with your arms by your sides. Lift and lower your straight legs to a vertical position.
- Lay down, lift and lower each straight leg separately vertically, imitating "scissors".
- Lie down and lift your legs straight at a distance of 30 cm from the floor. Run "scissors" in a horizontal plane.
- After holding your feet, lift your torso to an upright position. The hands are joined at the back of the head.
During classes, it is useful to perform 3-4 exercises in this complex. For weight loss, up to 15 repetitions are sufficient.
Exercises to lose legs - thighs and calves
Squatting slowly and returning to the starting position is useful for reducing leg fat. The hands are joined at the back of the head or at the waist, the back is straight, the legs are shoulder-width apart.
To increase the load, place your hand behind the door and crouch on one leg, keeping the other parallel to the floor.
To develop the leg muscles, take a goose step, with the palms of your hands on your hips or neck.
The leg and thigh muscles strengthen the alternating movements of the stretched leg upwards and to the sides from a position of four.
To develop your calf muscles, shift the weight of your body from the heel to your toes, sticking to a wall or door to maintain balance. First, do the exercise on both feet. As fitness increases, use a foot.
Buttock slimming exercises
It is useful to include the following exercises in your exercise routine to contract your glutes:
- Standing with your feet shoulder-width apart and your palms at your waist, perform circular movements with your hips.
- While standing, raise your bent leg at the knee as high as possible, take it to the side, return to the original position. Repeat for the other leg.
- Get on your knees, hips and back in one line. Sit 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, with your legs extended forward, your torso upright. Advance the buttocks.
- Lying on your back, bend your legs and arms along your body. Tear your pelvis off the floor, resting on your feet and shoulders.
Do each exercise up to 15 times.