The body needs a moderate amount of fat reserves.Health deteriorates 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, 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 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 excessive fat reserves and achieve a slim body, you should 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 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 completely 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 intestines.
Some people use a diuretic or laxative to lose weight.If used incorrectly, these drugs disrupt natural digestion, causing body weight to increase.
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 decreases because sports activity creates a shortage of calories.Fat reserves and carbohydrates are consumed at the same time.
When training at 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 intensely in order to lose weight faster due to the higher calorie consumption, about 10-12 kcal per minute.
Even though 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 amount of excess fat and the level of physical fitness.
Beginners and overweight people should start training at low intensity.To achieve results similar to shorter intense training, sports movements will have to be performed 2-3 times longer.
A set of exercises for losing weight should begin with a warm-up and end with a cool-down.
When warming up, it is necessary to perform movements at a slow pace, with minimal load, in order to properly 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 over and swing your arms, which restore blood distribution in the body, especially after putting stress on 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 creating an individual set of exercises for weight loss, you should first of all load your 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 load the abdominal muscles, since contracting them burns the least amount of calories.
Aerobic exercise 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, energy carriers within the cell.
If strength exercises with weights burn fat only after the release of the corresponding hormones 30-40 minutes after completion of 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 end, 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 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.
Thus, at the age of 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 approximately one 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 at a tempo to 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 - walking 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 achieve 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 achieve the recommended heart rate, you should start jogging.
As your training level increases, you need to increase the distance by 10%.
To avoid injuring your joints, 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 regularly exercising on a bicycle 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 capabilities increase.
Unlike a cycling machine, which puts stress primarily on the legs, a rowing machine forces the back, arms, abdominals, and, to a lesser extent, legs to work.
The use of 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 for losing belly fat
Even if your body fat is small, your belly may protrude and sag due to weak abdominal muscles.
When performing 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 abdominal muscles and lose weight, it is useful to perform the following set of exercises:
- Sitting on a chair and securing your feet, bend back, trying to touch the floor with your outstretched arms.
- Sit on a gymnastics 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 up, return to the starting position.
- Lie down with your arms along your body.Raise and lower straightened legs to a vertical position.
- Lying down, raise and lower each straightened leg individually to the vertical, simulating “scissors.”
- Lie down, raise your straightened legs to a distance of 30 cm from the floor.Perform “scissors” in a horizontal plane.
- Having secured your feet, raise your torso to a vertical position.The hands are clasped at the back of the head.
During classes, it is useful to perform 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 at the back of 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 doorway 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 on the back of your head.
The muscles of the legs and thighs are strengthened by alternate swings of the straightened leg 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 doorway to maintain balance.First, perform the exercise while standing on both feet.As training increases, use one foot.
Exercises for losing weight buttocks
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 your waist, perform 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.Repeat for the other leg.
- Get on your knees, hips and back in 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 buttocks.
- Lying on your back, bend your legs, arms along your body.Lift your pelvis off the floor, leaning on your feet and shoulders.
Perform each exercise up to 15 times.