One of the options to lose weight is exercise for weight loss. If you constantly spend energy during the day at regular workplaces and homes, then this can be equated with sports. Every movement helps to maintain a slim figure, but for many reasons laziness works more and more often.
The obesity problem was not so difficult even 70 years ago, when there were not so many household appliances, transportation, passive entertainment. Even just to take a shower, it was necessary to bring water from the well, chop it, turn on the stove and heat the water. Performing a simple daily routine was impossible without the aforementioned exercise.
We are now increasingly saving energy at the expense of electrical appliances, utilities and transportation. The nourished nutrients appear in the form of cellulite, fat deposits on the thighs, buttocks and abdomen. Those who are sedentary, accustomed to traveling by private transport, and spend most of their time in front of a television or computer often become overweight.
Also, a lot depends on the genetic background, metabolic properties and eating habits. High levels of high-fat, high-calorie foods, fast food, cravings, starchy foods or systematic overeating lead to increased fat mass. It is not important to eat something sweet or starchy if a lot of energy is consumed during the day.
Unfortunately, leading an active lifestyle is not typical for most people, as the usual three meals a day with meals until full satiety is already overeating. And this is without taking into account the light meals during the day. Even mild overeating can cause a slow but steady increase in fat mass. In this case, only people with rapid metabolism gain weight, as excess nutrients leave the body naturally.
To do this without stress for the body, when you switch to proper nutrition to gain weight, you need to gradually reduce the dose of calorie foods: potatoes, cereals, noodles, flour, sweet. Plates rich in carbohydrates and fats can be replaced by fresh vegetables and salads, which are also suitable as a side dish.
Salad should be seasoned with olive oil or sunflower oil and forget about mayonnaise. From your favorite vegetable salads, you can exclude some ingredients like biscuits or potatoes. Given the small but noticeable decrease in the caloric content of the food consumed, exercise for weight loss accelerates the burning of subcutaneous fat.
You should not try to deceive yourself, try to choose the type of stress that will be both effective and not too difficult. To lose those extra pounds, you need to exercise - the more the better.
Consider what exercises you should do to lose weight.
Slim jog
Children always want to run, jump, play ball, swim and ride a bike. So take the weight loss exercises yourself as a fun pastime from childhood. However, it is not so easy to find time for their implementation. It's great if a visit to a gym with regular aerobics classes, with rooms for simulators, treadmills, etc. fits freely into the plan.
It often happens that the journey to the training area takes longer than the actual training. This stops many on the way to becoming an athlete. But after all, it is not at all necessary to participate solely according to a program developed by someone under the supervision of a coach. The main thing is to make the muscles work and this can be done both at home and in the next yard, or on the playground at school, not far from home.
The most energy-intensive exercise to help you lose weight is jogging. It uses almost every muscle group of a person, up to that analogy. For jogging, a garden or school field is suitable, away from roads, where the air is saturated with exhaust fumes.
It's much easier to force yourself to work on yourself regularly if you're in the company of a friend. Joint training will seem much easier and more interesting. Running as a weight loss exercise is not performed for a specific distance, but for a while. It is necessary to monitor your breathing and follow a slow pace, because our task is to burn fat and not harm the heart.
You need to start running once a week for 20-30 minutes and gradually increase the frequency and duration of training. The endurance of the body will definitely increase and soon you can extend the running time to 3-4 runs a week, 60-80 minutes each. Such training very quickly consumes the supply of nutrients in the blood and after 20-30 minutes, subcutaneous fat is used. The point is to work on the large muscles of the legs and the body requires a lot of energy consumption. For example, human muscle efficiency is only 0, 1. This means that a lot of training can burn ten times more calories than you need to perform the exercises.
Cycling and swimming are in second place in terms of calorie consumption. Of course, it is much more difficult to perform such exercises for weight loss than to run, because the former requires a bicycle and a place to ride and the latter requires pools.
Aerobic exercise for weight loss
All effective weight loss exercises are done for a while, not because of success, and require proper breathing, as they are aerobic. Oxygen is involved in burning nutrients in muscle cells, which means that proper breathing is as important as the load on the muscles themselves.
In fact, running, cycling, team games (football, volleyball, basketball), simulator training, aerobics and even rope jumping are all aerobic exercises to lose weight and stay in shape. Only 20 minutes after the start of training (without long breaks) start consuming fat reserves. So you need to be patient and motivated so that the exercise lasts longer - at least 40-50 minutes.
Exercise strength and speed do not necessarily increase the amount of fat you burn. Therefore, you should not constantly maintain a high speed in training, but rather extend its length at a moderate speed. Although some aerobic exercise programs are based on short-term fractures, which cause excessive energy expenditure by muscle cells. That is, the race should change speed from time to time - they will accelerate and slow down again. The same goes for ropes, exercises on simulators, aerobics.
Once the type of training has been chosen, you need to decide where it is most convenient to do it. Classroom gym classes are the best option. First, it is an opportunity to practice all year round, regardless of the weather outside. Besides, there is always a company and there is no need to convince anyone to work together. In aerobics, the trainer maintains the right speed. The music accompaniment prevents you from thinking about fatigue and makes weight loss exercises fun.
As for the movements within aerobics, special directions were distinguished: dance aerobics, plastic strip, Pilates, military class, shaping, taibo and others. Among them you can record movement at an active speed, with exercises for static or stretching. Taibo and the military commander indicate a crazy pace of training without notice. To speed up weight loss, you can work out in warm underwear. If you are tired and need to relax, choose Pilates. Exercise is combined according to the amount of fat accumulation areas, desired in speed.
To strengthen the load on all muscle groups
The filling usually starts with the accumulation of fat in certain parts of the body - on the abdomen, buttocks, hips, back in the waist area or under the shoulder blades. Of course, it is much easier to remove fat from a specific area than to reduce body weight in general. To do this, use weight loss exercises designed to work a specific muscle group.
Muscles consume nutrients from adipose tissue which is mainly in the same part of the body. For example, if you need to reduce the volume of your buttocks, then physical activity should primarily fall on the muscles of this part of the body.
Exercises to work the buttocks primarily involve swinging the legs backwards, forwards and to the sides from a standing position, as well as lifting the legs back from a sloping position. Foot swings are made in 3 sets 15-20 times in each direction, there are three sets with breaks in one minute - swings backwards, also forwards and to the sides. Stomach swings may not work immediately, so you can start exercising on all fours. In this case, it is better to work first with one leg and then with the other without changing them one by one so that the muscles do not give much rest between movements.
Of course, swinging alone will not help you deal with fat accumulation in the buttocks. These weight loss exercises should also add a knee bend that puts a lot of strain on the glutes and hips. First you need to crochet 18-20 times without weights in the form of weights or weights. The downward movement should be twice as slow as the upward movement, as the muscles consume more energy in the negative phase - during stretching, not contraction.
As your endurance increases, you can complicate your task by taking up 3-5 kg weights and also increasing the number of knee bends in the approach. This is necessary to stretch the workout over time and force the body to burn fat faster.
A common site for excess fat is in the stomach. Even relatively slim people can have deposits in this area. The back muscles in the waist area, as well as the abdominal muscles, can be used in one exercise with a knee bend and foot kicks. To start with, lean forward, then left and right. You do not need to pick up your socks during this exercise. The main thing is to make the back muscles work and not increase the stretch. Side bends are made with weights - 5-7 kg, otherwise it is difficult to force the side muscles to work. Turns are done in three sets with 15-20 reps each.
Sporty, toned abdomen is formed through exercises for abdominal muscle work. For example, everyone has been known to bend the body from a vulnerable position since school. At the same time, the legs are bent and the feet lie flat on the floor with the toes hooked on the crossbar. Hands should be behind your head or pressed against your chest, but in no case should you be tempted to help them perform their movements. Such an exercise for weight loss is even more effective if it is performed on a special bench, which rises instead of the legs in such a way that the body and head are down and increases the range of motion.
If the flexibility of the body is not achieved first, then the knees can be bent towards the body while lying down. For working the sides of the oblique muscles, you can perform the same movement of the body towards the bent legs, only spreading them to the sides, and not directly to each other. If the legs are bent and the feet are on the floor, only the body is pulled to the side. The lower part of the press is trained by lifting the right legs out of the back position.
Going to sports regularly, performing various exercises for weight loss will undoubtedly help to achieve the desired results. This alone takes a lot of time and effort. You can speed up the process significantly by using hardware molding technology.
Hardware methods - a proven way to lose weight fast
Cavitation and LPG massage methods reduce the number of fat cells in a certain area and almost do not damage other tissues in this part of the body. Cavitation works with ultrasonic vibration generated by the working head of the device. They reach the desired depth and destroy the walls of fat cells.
Fat is removed from the body naturally from the extracellular chamber. The whole procedure is painless and last but not least requires a period of rehabilitation. In just one batch of such ultrasonic cavitation, you can lose up to 3 cm in volume in the hips, waist or other body parts.
LPG massage is first and foremost a way to fight cellulite, although this hardware technology also corrects body lines, can remove "underwear" on the hips, fat deposits on the buttocks or back. To accelerate lymph outflow and metabolism in general, the head simultaneously processes the infrared heating of the area.
Local fat deposits also disappear quickly with the help of mesotherapy with a special preparation that destroys fat cells. These substances are injected into the desired area with needles and removed from 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 technology can be the main focus. The result is strengthened with regular exercise and aerobic exercise for weight loss, as well as proper nutrition.