The body needs a moderate amount of fat reserves.Health worsens 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, working with it at the same time, you can naturally maintain a slim figure 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 figure, you must adjust your diet and at the same time give your body plenty of exercise by regularly performing a series of weight loss exercises.Under these conditions, fat begins to decompose.
If you are overweight, 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 medications disrupt natural digestion, causing body weight to increase.
To restore strength and avoid chronic fatigue, the body needs carbohydrates after a grueling workout.They are rich in dairy products, legumes, oranges, pineapples, bananas, grapes, pears, dried apricots and raspberries.
How to exercise correctly to lose weight
During regular training, body weight decreases because sporting activity creates a shortage of calories.Fat and carbohydrate reserves are consumed at the same time.
When training at low intensity, more fat is burned in a session than carbohydrates.But the calorie consumption rate is low, approximately 4-5 kcal per minute.
Therefore, if your fitness level allows it, you should perform the exercises with more intensity to lose weight faster due to the greater calorie consumption, about 10-12 kcal per minute.
Although high-intensity exercise burns less fat than carbohydrates by percentage, the total amount of fat burned is greater than low-intensity exercise for weight loss.
To reduce weight by 1 kg, you need to burn about 8,000 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 obtain results similar to shorter intense training, sports movements will have to be performed 2 to 3 times more.
A series of weight loss exercises 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, to adequately warm up the muscles, prepare the joints for stress, lower blood pressure and increase blood flow.
After training, you need to relax: gradually reduce your pace, normalize your heartbeat.It is helpful to bend over and swing your arms, which restores blood distribution in the body, especially after exerting pressure on the legs.Blood stagnation in the lower extremities is especially dangerous in case of varicose veins or thrombophlebitis.
Which muscles to load to lose weight faster?
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 effectiveness in burning fat reserves, they are inferior to exercises for the back, pectoral muscles, shoulders and arms.
The last thing you should do is load your abdominal muscles, as contracting them burns fewer calories.
Aerobic exercise for weight loss
To lose fat, aerobic exercise is useful: running, swimming, cycling.During active movements, enzymes are produced - protein molecules that accelerate the body's reactions and therefore help to lose weight.
Aerobic exercise stimulates the activity of mitochondria, the powers of cells.Mitochondria oxidize organic matter and use the energy released 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 the end of training, then aerobic exercises allow you to lose weight during exercise.
First, the body uses carbohydrate reserves in the blood and liver.After half an hour is over, subcutaneous and internal fat begins to be consumed.
To achieve results as quickly as possible, a certain degree of training is necessary.To monitor your progress without overdoing it, you need to measure your heart rate (HR) or “pulse.”
During exercise, fat is burned more efficiently if your heart rate is in the range of 65% to 85% of the maximum rate for your age.
The maximum frequency is determined by a simple formula: 200 minus age.
Thus, at age 35, the maximum frequency will be 200 – 35 = 165 beats per minute.During training, the heart must contract at a rate of 107 (165*0.65=107) to 140 (165*0.85=140) beats per minute.
A class should last approximately one hour.Ideally, exercise 3-4 times a week.
The simplest exercise that provides aerobic exercise to the body is running.Aerobic sports movements performed to the beat of rhythmic music are no less effective.
A similar result can be achieved with the help of home fitness equipment - cycling, running, rowing.
The 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.
You should start with a 20-minute walk.By walking three times a week, in a month or two you will make 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 does not reach your recommended heart rate, you should start running.
As your training level increases, you need to increase the distance by 10%.
To avoid joint injuries, you should perform this weight loss exercise in the park and run on the ground, not asphalt.
Using a bike or rowing machine
The undoubted advantage of home fitness 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 achieve maximum health benefits and lose weight.It is important not to forget to increase the load on your muscles as your athletic capabilities increase.
Unlike a cycling machine, which puts pressure primarily on the legs, a rowing machine forces your back, arms, abdominals and, to a lesser extent, your legs to work.
Using two exercise machines combined has a greater fat burning effect.Therefore, for more intense weight loss, you should alternate cycling and rowing exercises.
Exercises to lose belly fat
Even if your body fat is low, your belly can become bulging and flabby due to weak abdominal muscles.
When performing exercises, you must maintain balance.The load must be sufficient for the muscles to become stronger.Light exercises, even repeated many times, will not bring results.
To develop the rectus abdominis muscles and lose weight, it is useful to perform the following set of exercises:
- Sitting on a chair and holding your feet, lean back, trying to touch the floor with your arms outstretched.
- Sit on a gym 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, place your palms under the back of your head.Bend your legs, touch your chest with your knees, stretch your legs vertically upwards, return to the starting position.
- Lie down with your arms at your sides.Raise and lower your straight legs to an upright position.
- Lying down, raise and lower each stretched leg individually to the vertical, simulating “scissors”.
- Lie down, raise your straight legs to a distance of 30 cm from the floor.Perform “scissors” on a horizontal plane.
- After fixing your feet, lift your torso to an upright position.Hands are crossed 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 to lose weight legs - thighs and calves
To reduce fat deposits in the legs, it is helpful to slowly squat down and return to the starting position.Hands are crossed 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 squat on one leg, keeping the other parallel to the floor.
To develop your leg muscles, move in a goose step, with your palms on your belt or the back of your head.
The muscles of the legs and thighs are strengthened by alternating movements of the straight leg upward and to the side, starting from a position on all fours.
To develop your calf muscles, shift your body weight from your heel to your toes, leaning against a wall or door to maintain balance.First, perform the exercise standing on both feet.As training increases, use one foot.
Exercises to lose weight in the buttocks
To tighten the gluteal muscles, it is useful to include the following exercises in the training complex:
- Standing, with your feet shoulder-width apart and your palms on your waist, make circular movements with your 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 aligned.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 forward and torso in an upright position.Advance towards the buttocks.
- Lying on your back, bend your legs and arms along your body.Lift your pelvis off the floor, supporting yourself with your feet and shoulders.
Perform each exercise up to 15 times.