The body needs a moderate amount of fat reserves.Health deteriorates when excess fat accumulates.To lose weight, you need to follow different diets and perform a special set of exercises.
If you direct your efforts and help your body while working with it, you will naturally be able to maintain a lean body and excellent health.
Why does the body need fat?
Fat stores help to get vitamins A, D, E, K.Fat deposits concentrate energy reserves.The fatty layer protects the internal organs from mechanical damage, shock and damage.
Many people restrict their diet and follow popular diets to lose weight and burn excess fat.Lack of nutrients reduces weight and at the same time causes weakness and loss of strength.
To get rid of excess fat reserves and achieve a lean body, you need to adjust your diet and at the same time give your body enough exercise by doing weight loss exercises regularly.Under these conditions, fat begins to break down.
If you are overweight, you need to make sure your thyroid 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 rate of metabolic processes increases and energy consumption increases.As a result, you manage to lose weight.
When eating poorly combined food, metabolic reactions are insufficient.Indigestible substances accumulate in fat cells and cause putrefaction and fermentation in the intestines.
Some people use diuretics or laxatives to lose weight.If used incorrectly, these drugs disrupt natural digestion, leading to weight gain.
To restore strength and prevent chronic fatigue, the body needs carbohydrates after a strenuous 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 exercise, body weight is reduced because sports activity creates a calorie deficit.Fat reserves and carbohydrates are consumed simultaneously.
During low-intensity exercise, more fat is burned per session than carbohydrates.But the rate of calorie consumption is low, about 4-5 kcal per minute.
Therefore, if your level of physical fitness allows you, you should perform exercises more intensively to lose weight faster due to the high consumption of calories, about 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 lose 1 kg of weight, you need to burn about 8000 kcal.
When making a set of exercises for weight loss, it is necessary to take into account the amount of excess fat and the level of physical training.
Beginners and overweight people should start training with low intensity.To achieve results similar to short intense training, sports movements should be performed 2-3 times longer.
A set of exercises for weight loss 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, in order to properly warm up the muscles, prepare the joints for stress, reduce blood pressure and increase blood circulation.
After exercise, it is necessary to cool down: gradually reduce the pace, normalize the heart rate.It is useful to bend and swing the arms, which restores the blood distribution in the body, especially after putting stress on the legs.Blood stagnation in the lower limbs is especially dangerous in the case of varicose veins or thrombophlebitis.
What muscles should be loaded to lose weight quickly?
When creating an individual set of exercises for weight loss, you must first load your legs.These sports movements require maximum calorie consumption.
In terms of the effectiveness of burning fat reserves, they lag behind exercises for the back, chest muscles, shoulders and arms.
The last thing you should do is strain your abdominal muscles, because contracting them burns the least amount of calories.
Aerobic exercise for weight loss
Aerobic exercises are useful for fat loss: running, swimming, cycling.During active movements, enzymes are produced - protein molecules that speed up reactions in the body and therefore contribute to weight loss.
Aerobic exercise stimulates the activity of mitochondria, the powerhouse of cells.Mitochondria oxidize organic substances and use the released energy to synthesize ATP molecules, energy carriers in the cell.
If strength training with weights burns fat only after the release of appropriate hormones 30-40 minutes after the end of training, then aerobic training allows you to lose weight during training.
First, the body uses carbohydrate reserves from the blood and liver.After half an hour they end, the consumption of subcutaneous and internal fat begins.
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".
Fat is most efficiently burned during exercise if your heart rate is within 65%...85% of your maximum heart rate 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) 140 (165*0.85=140) beats per minute.
One lesson should last about 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 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 simple exercise to lose weight - walk at a moderate pace so that your heart beats at an optimal rate for your age.
You have to start with a 20 minute walk.By walking three times a week, you will be able to make some progress within 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 walking does not reach the recommended heart rate, you should start running.
As your training level increases, you should increase the distance by 10%.
To avoid joint damage, you should perform this weight loss exercise in the park and run on the ground, not on 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 the 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 the cycling machine, which places stress primarily on the legs, the rowing machine forces the back, arms, abs, and, to a lesser extent, the legs to work.
Using the two exercise machines in combination gives a greater fat burning effect.Therefore, for more intensive weight loss, you should change the exercises to the bicycle and the rowing machine.
Exercises to get rid of belly fat
Even if your body fat is low, weak abdominal muscles can make your stomach stick out and hang down.
You should maintain your balance while performing the exercises.The load should be enough to strengthen the muscles.Light exercises, even repeated many times, will not bring results.
To develop straight abdominal muscles and lose weight, it is useful to perform the following exercises:
- Sit on a bench and hold your legs, bend back, trying to touch the floor with outstretched arms.
- Sit on an exercise mat with your hands supporting your back.Raise closed legs as high as possible.
- The starting position is the same.Lift each leg individually.
- Lying on the mat, put 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.
- Place your hands along your body.Raise and lower the straightened legs to a vertical position.
- Lie down, raise and lower each straightened leg individually on the vertical, simulating "scissors".
- Lie down, raise your straight legs 30 cm from the floor.Perform "scissors" in the horizontal plane.
- After fixing the legs, raise the body to a vertical position.His hands are tied behind his head.
During the lessons, it is useful to perform 3-4 exercises from this complex.Up to 15 repetitions are enough to lose weight.
Exercises for slimming legs - thighs and calves
To reduce fat deposits on the legs, it is useful to sit down slowly and return to the starting position.The hands are tied behind the head or on the waist, the back is straight, the feet are shoulder-width apart.
To increase the load, hold the back of the door and bend one leg, the other parallel to the floor.
To develop the leg muscles, move with a goose step, palms on the belt or the back of the head.
The muscles of the legs and thighs are strengthened by alternating swings of the straightened leg up and to the side from all four positions.
To develop calf muscles, shift your body weight from heel to toe, holding on to a wall or door for balance.First, perform the exercise while standing on both feet.As the exercise progresses, use one leg.
Exercises to reduce the weight of the buttocks
To strengthen 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 hips, perform circular movements with the hips.
- While standing, lift 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, hips and back in a row.Sit down and touch the floor with the buttocks to the left of the feet, return to the starting position, touch the floor with the feet to the right.
- Sit on the floor, legs spread in front, body in a vertical position.Walk forward on the buttocks.
- Lie on your back, bend your legs, arms along the body.Lift your pelvis off the floor, supporting your legs and shoulders.
Perform each exercise 15 times.