One of the options for losing weight is exercise to lose weight. If during the day you always expend energy for regular work and home, this can be likened to playing sports. Any physical activity contributes to maintaining a slender figure, but for many reasons, laziness wins out more and more often.
The problem of obesity is not so difficult even 70 years ago, when there were not many household appliances, transportation, passive entertainment. Even just a shower, it is necessary to bring water from the well, cut wood, light the stove and heat the water. Doing a simple daily routine is not possible without doing the above physical activities.
Now we are increasingly saving energy at the expense of electrical equipment, utilities and transportation. Stored nutrients appear in the form of cellulite, fat folds in the thighs, buttocks and abdomen. Often, overweight is formed in those who have inactive jobs, are accustomed to traveling by personal transportation, and spend time off in front of a TV or computer.
Also a lot depends on genetic background, metabolic characteristics and eating habits. A large number of fatty, high-calorie foods, foods from fast food stores, an interest in sweets, starchy foods or overeating systematically cause an increase in fat mass. It is not important to eat something sweet or starchy if a lot of energy is expended during the day.
Unfortunately, living an active lifestyle is not uncommon for most people, therefore, eating three times a day with meals until full satiety is already overeating. And this without taking into account snacks during the day. Light overeating can lead to a slow but steady increase in fat mass. In this case, only people with accelerated metabolism do not get fat, where the excess nutrients leave the body in a natural way.
To do without stress for the body, when switching to a proper diet to lose weight, you need to gradually reduce the portion of high-calorie foods: potatoes, cereals, noodles, flour, sweets. Dishes rich in carbohydrates and fats can be replaced with fresh vegetables and salads, which are also suitable as side dishes.
Salads should be seasoned with olive or sunflower oil, forgetting mayonnaise. From your favorite vegetable salad, you can exclude some ingredients like crackers or potatoes. Against the background of a small but significant decrease in the caloric content of food consumed, exercises for weight loss accelerate the process of burning subcutaneous fat.
You don’t try to fool yourself, try to choose the type of load that will be effective and not too difficult. To lose extra weight, you need to move - the more, the better.
Consider what exercises to do to lose weight.
Jogging slims the body
Kids always want to run, jump, play ball, swim and ride bikes. So, do exercises to lose weight as a fun pastime since childhood. However, it is not so easy to find time for its implementation. Very nice if a visit to the gym with regular aerobics classes, with room for simulators, treadmills, etc. fits the schedule.
Often the road to a training ground takes more time than actual training. This stops a lot of travel to athletic physicality. But nevertheless, there is absolutely no need to be involved exclusively according to a program developed by someone under the supervision of a trainee. The main thing is to make the muscles work, and this can be done at home and in the nearest park, or on the school playground, not far from home.
The most energetic exercise to help lose weight is jogging. It uses almost every muscle group of a person, up to the mimic. For jogging, a park or school stadium is suitable, away from the road, where the air is filled with exhaust gases.
It is easier to force yourself to work on yourself on a regular basis if you work at a partner company. Joint training will look easier and more interesting. Running as a weight loss exercise is done not for a certain distance, but for a while. It is necessary to monitor your breathing, and follow a slow pace, because our job is to burn fat, and not to harm the heart.
You should start running once a week for 20-30 minutes, gradually increasing the frequency and duration of training. Endurance will definitely increase, and soon the run time can be extended to 3-4 runs a week, 60-80 minutes each. Such exercises quickly deplete the supply of nutrients in the blood, and after 20-30 minutes subcutaneous fat is applied. The problem is that large leg and body muscle work requires a large expenditure of energy. For example, human muscle efficiency is only 0. 1. This means vigorous exercise can burn ten times more calories than you need to do movement.
Cycling and swimming are in second place in terms of calorie consumption rate. Of course, training to lose weight is harder to do than running, because the former requires a bike and a place to ride, and the latter requires a swimming pool.
Aerobic exercise to lose weight
All effective weight loss exercises are done for a while, not for results, and require proper breathing, hence aerobic exercise. Oxygen is involved in the process of burning nutrients in muscle cells, which means that proper breathing is just as important as pressure on the muscle itself.
In fact, running, cycling, team games (football, volleyball, basketball), simulator training, aerobics and even jump rope are all aerobic exercises to lose weight and stay fit. Just 20 minutes after the start of training (if there is no long break), fat deposits begin to be consumed. Therefore, you need to be patient and enthusiastic so that the workout lasts longer-at least 40-50 minutes.
The intensity and speed of exercise does not necessarily increase the amount of fat you burn. Therefore, you should not always maintain a high level of training, but better increase the duration at a moderate level. Although some aerobic exercise programs are based precisely on short -term attacks, which result in an unbalanced use of energy by muscle cells. That is, the run should change speed from time to time - they will speed up and slow down again. The same goes for jump rope, training on a simulator, step aerobics.
Once the type of exercise has been chosen, you need to decide where it is most appropriate to do it. Classes in the hall in aerobics groups are the best option. First, this is an opportunity to practice all year round, regardless of the weather outside. In addition, there is always a company, and there is no need to persuade anyone to work together. In aerobics, the coach maintains the correct rhythm. Musical accompaniment makes you not think about fatigue and makes exercise for weight loss fun.
In terms of movement groups in aerobics, separate directions are distinguished: dance aerobics, strip plastic, Pilates, battalion, shaping, taibo and others. Among them, you can do activities at an active pace, with exercises for static loads or stretching. Taibo and the battalion commander implied a crazy rhythm of relentless training. To speed up weight loss, you can work out with thermal underwear. If you feel tired and need to rest, choose Pilates. Exercises are combined depending on the area of accumulation of fat storage, the choice according to the rate.
Strengthens the load on all muscle groups
Often, fullness begins with the accumulation of fat in certain parts of the body - in the abdomen, buttocks, hips, in the back in the waist area or under the shoulder blades. Of course, it is easier to remove fat from certain areas than to lose weight in general. To do this, use weight loss exercises, which are designed to work specific muscle groups.
Muscles take in nutrients from adipose tissue located primarily in the same part of the body. For example, if you need to reduce the volume of the buttocks, then physical activity should fall mainly on the muscles of this part of the body.
Exercises to move the back mainly swing the legs backwards, forwards and sideways from a standing position, as well as lifting the legs backwards from a prone position. Leg swings are performed in 3 sets 15-20 times in each direction, that is, three sets with a break in one minute - swing backwards, also forward and sideways. Lying on your stomach, the swing may not work right away, so you can start doing the exercise at level four. In this case, it is better to work first with one leg, and then with the other, without changing them one by one, so as not to give the muscles much relaxation between movements.
Of course, swinging alone will not help you overcome the accumulation of fat in the buttocks. This weight loss exercise should also be complemented with squats, which provide a good load on the glutes and hips. First you need to squat 18-20 times without weights in the form of dumbbells or weights. The downward movement should be twice as slow as the upward movement, because the muscle uses more energy in the negative phase - during stretching, not contraction.
As your endurance increases, you can complicate your task by taking 3-5 kg of dumbbells, and also increase the number of squats in the approach. This is necessary to exercise over time, forcing the body to burn fat faster.
The usual place to accumulate excess fat is in the abdomen. Even relatively slender people can have savings in this area. The back muscles in the waist area, as well as the abdominal muscles, can be used in one exercise with squats and leg kicks. For starters, lean forward, then left and right. You don’t have to reach for your socks during this workout. The main thing is to make your back muscles work, and not increase stretching. Lateral bends are performed with dumbbells - 5-7 kg, because otherwise it is difficult to force the lateral abdominal muscles to work. Bends are performed in three sets of 15-20 repetitions each.
An athletically toned abdomen is formed by training for the work of the abdominal muscles. For example, bending the body from a prone position has been known to everyone since school days. At the same time, the legs are bent, and the feet lie flat on the floor, with their toes hooked on the crossbar. The hands should be held behind the head or pressed to the chest, but you are not tempted to help them do their movements. Exercises like this for weight loss are more effective if done on a special bench, which rises to the place of the foot fixture in such a way that the body and head go down, increasing the distance of movement.
If at first the bending of the body is not achievable, then it is possible to bend the knees towards the body while lying down. For lateral oblique muscle work, you can do the same body movements toward the bent leg, just spreading it to the side, and not directly to each other. If the legs are bent and the feet are on the floor, then only the body is pulled to the side. The lower part of the presser is trained by lifting the straightened leg from a supine position.
Exercising regularly, doing various exercises to lose weight will definitely help achieve the desired results. This alone takes a lot of time and effort. You can speed up the process by using hardware body shaping techniques.
Hardware techniques - proven methods of losing weight quickly
The cavitation and LPG massage procedures reduce the number of fat cells in certain areas and practically do not injure other tissues in this part of the body. Functional cavitation by ultrasonic vibrations generated by the functioning apparatus head. They penetrate to the desired depth and destroy the walls of fat cells.
Fat is removed by the body naturally from the extracellular space. The entire procedure is painless and, most importantly, does not require a recovery period. In just one ultrasonic cavitation session, you can lose volume up to 3 cm in the hips, waist or other body parts.
LPG massage, first of all, is a way to fight cellulite, although this hardware technique also corrects the contours of the body, is able to get rid of "breeches" on the hips, fat folds on the buttocks or buttocks. The working LPG tool head pulls on the skin area by using a vacuum and completes the effect with a roller massage. To speed up lymph outflow and metabolism in general, the working head simultaneously performs infrared heating of the area.
Local fat deposits are also quickly lost with the help of mesotherapy with special preparations that destroy fat cells. These substances are injected into the desired area with a needle and excreted by the lymphatic system along with the fat. Only part of the fat cells are removed, as their presence is still necessary for the normal functioning of the body.
In a comprehensive solution to the problem of excess body fat, hardware techniques can be a prime place. The results are amplified with regular exercise and aerobic exercise to lose weight, as well as proper nutrition.