The body needs fat reserves in moderate amounts.Health deteriorates when too much fat accumulates.You have to follow various diets and do a special set of exercises to lose weight.
If you direct your efforts and help the body, working 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, shocks and injuries.
Many people, in order to lose weight and burn excess fat, limit their diet and follow popular diets.Malnutrition reduces weight while causing weakness and loss of strength.
To get rid of excess fat reserves and get a slim body, you should adjust your diet while giving your body enough exercise by regularly doing a series of weight loss exercises.In this condition, 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 fully digested and absorbed, the speed of metabolic processes increases and energy consumption increases.As a result, you can successfully lose weight.
When consuming foods that are poorly combined, metabolic reactions are insufficient.Undigested 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, the drug interferes with 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, nuts, oranges, pineapples, bananas, grapes, pears, dried apricots and raspberries.
How to do exercise correctly to lose weight
When exercising regularly, body weight decreases because sports activities cause a calorie deficiency.Fat and carbohydrate reserves are consumed simultaneously.
When training at low intensity, more fat is burned in one session than carbohydrates.However, the level of calorie consumption is low, around 4-5 kcal per minute.
Therefore, if your physical fitness level allows it, you should do more intense exercise so that you lose weight faster due to higher calorie consumption, around 10-12 kcal per minute.
Although high-intensity exercise burns less fat than carbohydrates, 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 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 a low intensity.To achieve similar results with shorter intense workouts, exercise movements should be performed 2-3 times longer.
A set of exercises for weight loss should start 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, 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: reduce the speed gradually, normalize the heart rate.Bending and swinging the arms are beneficial, which restore blood distribution throughout the body, especially after putting pressure on your legs.Blood stagnation in the lower extremities is especially dangerous in cases of varicose veins or thrombophlebitis.
What muscles to load to lose weight faster?
When creating an individual set of exercises for weight loss, you first need to load your legs.This exercise requires maximum calorie consumption.
In terms of the effectiveness of burning fat reserves, this exercise is inferior to exercises for the back, chest muscles, shoulders and arms.
The last thing you should do is load your abdominal muscles, because contracting them will burn the fewest calories.
Aerobic exercise for weight loss
For fat loss, aerobic exercise is useful: running, swimming, cycling.During active movements, enzymes are produced - protein molecules that speed up reactions in the body, and therefore help to lose weight.
Aerobic exercise stimulates the activity of mitochondria, the cell's powerhouses.Mitochondria oxidize organic materials and use the released energy to synthesize ATP molecules, the energy carrier in cells.
If strength training with weights burns fat only after the release of the corresponding hormone 30-40 minutes after the completion of the workout, then aerobic training allows you to lose weight during exercise.
First, the body uses carbohydrate reserves from the blood and liver.Once the half hour is up, the subcutaneous and internal fat begins to be consumed.
To achieve the fastest possible results, a certain level 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 within 65%...85% of the maximum frequency for your age.
The maximum frequency is determined by a simple formula: 200 minus age.
So, at the age of 35 years, the maximum frequency is 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.
One lesson should last about an hour.It's best to exercise 3-4 times a week.
The simplest sport that provides aerobic exercise to the body is jogging.Aerobic exercise movements performed to a rhythmic music tempo are no less effective.
Similar results can be achieved with the help of home exercise machines - cycling, running, rowing.
Benefits of walking and running
If you are obese or overweight, you should do simple exercise to lose weight - walking at a moderate pace so that your heart beats optimally for your age.
You should start with a 20 minute walk.By walking three times a week, within 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 the number.
If your fitness level is high enough and walking cannot reach the recommended heart rate, you should start jogging.
As your training level increases, you will need to increase the distance by 10%.
To avoid joint injuries, it is best to do these weight loss exercises 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 using 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 abilities improve.
In contrast to cycling machines, which primarily apply stress to the legs, rowing machines force the back, arms, abs, and, to a lesser extent, the legs to work.
The combined use of two exercise machines has a greater fat burning effect.Therefore, for more intense weight loss, it is best to alternate training with a bicycle and a rowing machine.
Exercises to lose belly fat
Even though your body fat is small, your stomach may bulge and sag due to weak abdominal muscles.
When doing the exercise, you must maintain balance.The load must be sufficient so that the muscles become stronger.Light exercise, even if repeated many times, will not produce results.
To develop the rectus abdominal muscles and lose weight, it is useful to do the following set of exercises:
- Sitting on a chair and securing your legs, bend back, trying to touch the floor with outstretched arms.
- Sit on an exercise mat with your hands supporting your body from behind.Raise your closed legs as high as possible.
- The starting position is the same.Lift each leg one at a time.
- Lie on the mat, hold 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 your straightened legs to a vertical position.
- Lying down, raise and lower each straightened leg one by one to a vertical position, like a “scissors” simulation.
- Lie down, raise straight legs to a distance of 30 cm from the floor.Perform "scissors" in the horizontal plane.
- After securing your feet, raise your body to a vertical position.Hands clasped behind head.
During classes, it is useful to do 3-4 exercises from this complex.To lose weight, 15 repetitions are enough.
Exercises for slimming legs - thighs and calves
To reduce fat deposits in the legs, it is a good idea to squat slowly and return to the starting position.Hands clasped behind the head or at the waist, back straight, legs shoulder-width apart.
To increase the load, hold your hands behind the door and squat on one leg, keeping the other leg parallel to the floor.
To develop leg muscles, make a goose-like movement, placing your palms on your belt or behind your head.
The muscles of the legs and thighs are strengthened by swinging the straightened legs alternately up and to the side from a crawling position.
To develop calf muscles, shift your weight from heel to toe, holding on to a wall or door to maintain balance.First, do the exercise while standing on both legs.As the exercise progresses, use one leg.
Exercises to lose weight buttocks
To tone the gluteal muscles, it is useful to include the following exercises in the exercise complex:
- In a standing position, feet shoulder-width apart, palms on your waist, make circular movements with your hips.
- While standing, raise 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.
- Kneel, hips and back aligned.Sit and touch the floor to your left foot with your buttocks, return to the starting position, touch the floor to your right foot.
- Sit on the floor, legs extended forward, body in an upright position.Move forward with your buttocks.
- Lie 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.