One of the options for losing weight is to exercise to lose weight. If you are constantly energizing during the day for ordinary work and household chores, this can be equated with sports. Any physical activity contributes to maintaining a lean figure, but laziness for many reasons wins more often.
Even 70 years ago, when household appliances, transportation, passive entertainment were not so abundant, the problem of obesity was not so difficult. Even just to take a shower, it was necessary to bring water from the well, cut wood, light the stove and heat the water. It was impossible to carry out a simple daily routine without the physical activity mentioned above.
We are now increasingly saving energy at the expense of electrical appliances, utilities and transportation. Saved nutrients, cellulite appear in the form of folds of fat on the thighs, buttocks and abdomen. Overweight often occurs in people who have a settled job, are used to traveling by personal transport, and spend their rest in front of a TV or computer.
Also, much depends on genetic background, metabolic traits and eating habits. A large amount of fatty, high-calorie foods, food from fast food establishments, a penchant for sweets, starchy foods or systematic overeating lead to an increase in fat mass. If a lot of energy is expended during the day, eating something sweet or starchy is not critical.
Unfortunately, leading an active lifestyle is not typical for most people, therefore, eating three meals a day until full satiety already begins to overeat. And that's without taking into account light snacks throughout the day. Even mild overeating can cause a slow but steady increase in fat mass. In this case, not only people with a high metabolic rate gain fat, which causes excess nutrients to naturally leave the body.
Without stress for the body, switching to proper nutrition for weight loss, you need to gradually reduce the portions of high-calorie foods: potatoes, cereals, noodles, flour, sweets. Dishes rich in carbohydrates and fats can be replaced with fresh vegetables and salads, which are also suitable as a side dish.
Salads should be flavored with olive or sunflower oil, forgetting mayonnaise. You can exclude certain ingredients from your favorite vegetable salads, such as crackers or potatoes. Against the background of a small but noticeable decrease in the calorie content of consumed food, exercise for weight loss accelerates the process of burning subcutaneous fat.
You should not try to deceive yourself by trying to choose a load type that is both effective and not too troublesome. To lose those extra pounds you need to move - the more the better.
Consider what exercises you will do for weight loss.
slimming running
Children always want to run, jump, play ball, swim and bike. Therefore, take weight loss exercises as a fun pastime from childhood. However, it is not so easy to find time for their implementation. Regular aerobics classes, simulators, treadmills, etc. It's great to visit the gym with rooms for the gym if it fits freely into the schedule.
It often happens that the path to the training ground takes more time than the actual exercise. This stops many on their way to an athletic physique. Ultimately, however, it is not at all necessary to be specifically engaged according to a program developed by someone under the supervision of an instructor. The main thing is to train the muscles, and this can be done both at home and in the nearest park or on the school playground not far from the house.
Running is the most energy-intensive exercise to help you lose weight. It uses almost all muscle groups, down to the mimic muscles. For running, a park or school stadium away from roads, where the air is saturated with exhaust gases, is suitable.
If you're running with a friend, it's much easier to force yourself to work on yourself regularly. Joint training will seem much easier and more interesting. Running as a weight loss exercise is done for a while, not for a certain distance. It is necessary to monitor your breathing and keep a slow pace, because our task is to burn fat and not harm the heart.
Once a week you need to start running for 20-30 minutes, gradually increasing the frequency and duration of training. The endurance of the body will certainly increase, and soon the run time can be extended to 3-4 runs per week, 60-80 minutes each. Such training very quickly depletes nutrients from the blood, and after 20-30 minutes subcutaneous fat is used up. The thing is that the work of the large muscles of the legs and body requires a large expenditure of energy. For example, the efficiency of human muscles is only 0. 1. This means that intense training can burn ten times more calories than you need to perform the movements.
Cycling and swimming rank second in terms of calorie consumption. Of course, such exercises for weight loss are much more difficult to perform than running, because the first requires a bike and a place to ride, and the second requires a pool.
Aerobic exercise for weight loss
All effective weight loss exercises are done not for a result, but for a period of time and require proper breathing, therefore they are aerobic. Oxygen is involved in the process of burning nutrients in muscle cells, which means that proper breathing is just as important as the stress on the muscles.
In fact, running, cycling, team games (football, volleyball, basketball), training on simulators, aerobics and even jumping rope are all aerobic exercises for losing weight and keeping fit. Only 20 minutes after the start of the training (in the absence of long breaks) fat reserves begin to be consumed. Therefore, in order for the training to last longer, you need to be patient and enthusiastic - at least 40-50 minutes.
The intensity and speed of exercise do not necessarily increase the amount of fat you burn. Therefore, you should not maintain a consistently high training pace, but instead increase its duration at a moderate pace. Although some aerobic training programs rely heavily on short-term jolts that cause a disproportionate consumption of energy by muscle cells. That is, running should change speed from time to time - it will accelerate and slow down again. The same applies to jumping rope, exercise on simulators, step aerobics.
Once the type of training is chosen, you need to decide where it is most appropriate to do so. In the aerobics group, classes in the hall are the best option. The first is the opportunity to train all year round, regardless of the weather outside. Also, there is always a company and there is no need to persuade anyone to work together. In aerobics, the trainer maintains the correct pace. Accompanied by music, it keeps you from thinking about fatigue and makes exercise fun to lose weight.
In terms of the set of movements in aerobics, separate directions were distinguished: dance aerobics, strip plastic, Pilates, battalion, shaping, taibo and others. Among them, you can take activities at an active pace with a static load or stretching exercises. Taibo and the battalion commander imply a frenzied training rhythm without a break. To accelerate weight loss, you can exercise in thermal underwear. Choose Pilates if you are feeling tired and need to relax. Exercises are combined according to preferences, to the area of accumulation of fat deposits.
Strengthening loads on all muscle groups
Most often, fullness begins with the accumulation of fat in certain parts of the body - the abdomen, hips, buttocks, back in the lumbar region 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 mainly from adipose tissue located in the same part of the body. For example, if you need to reduce the volume of the hips, physical activity should first fall on the muscles of this part of the body.
Hip training exercises primarily involve swinging the legs back, forward, and sideways while standing, as well as raising them backwards from the prone position. Leg swings are performed in 3 sets of 15-20 times in each direction, that is, in three sets with an interval of one minute - swing back, as well as forward and sideways. When lying face down, the 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, then with the other, without alternating them one by one, so as not to give the muscles too much exhalation between movements.
Of course, rocking alone won't help you deal with fat accumulation in the hips. These weight loss exercises should also be supplemented with squats that put a good load on the hips and buttocks. First, you need to squat 18-20 times without weights in the form of dumbbells or weights. The downward movement should be twice as slow as the upward movement, because the muscles consume more energy in the negative phase - during stretching, not contraction.
As your endurance increases, you can complicate your work by taking 3-5 kg dumbbells and also increase the number of squats in the approach. This is necessary to stretch the exercise over time and force the body to burn fat faster.
A common place where excess fat accumulates is the belly. Even relatively thin people can have deposits in this area. In addition to the back muscles in the waist area, the abdominal muscles can also be used in a single workout with squats and leg kicks. Lean forward to start, then left and right. You don't need to reach for your socks during this exercise. The main thing is to work out your back muscles and not increase the tension. Lateral bends are performed with dumbbells - 5-7 kg, otherwise it is difficult to force the lateral abdominal muscles to work. Twists are performed in three sets of 15-20 repetitions each.
An athletic, toned stomach is formed with exercises for the work of the abdominal muscles. For example, bending the body from the prone position has been known to everyone since school days. At the same time, the legs are bent and the feet lie flat on the floor with the toes hooked to a crossbar. Hands should be held behind the head or pressed to the chest, but in no case should you try 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 to the place where the feet are fixed, increasing the range of motion with the body and head down.
If bending of the body cannot be achieved at first, it is possible to bend the knees towards the body while lying down. For the lateral oblique muscles to work, you can perform the same movement of the body to the bent legs, not directly to each other, but only to the sides. If the legs are bent and the feet are on the floor, only the trunk is pulled to the side. The lower part of the press is trained by raising straightened legs from the supine position.
Regular exercise, various exercises to lose weight will undoubtedly help to achieve the desired result. This alone takes a lot of time and effort. You can significantly speed up the process by using hardware body shaping techniques.
Hardware techniques - a proven way to lose weight fast
Cavitation and LPG massage processes reduce the number of fat cells in a particular area and practically do not harm other tissues in this area of the body. Cavitation works by means of ultrasonic vibrations produced by the working head of the apparatus. They destroy the walls of fat cells, penetrating to the desired depth.
Fat is naturally removed from the extracellular space by the body. The whole procedure is painless and, most importantly, does not require a rehabilitation period. In just one session of this type of ultrasonic cavitation, you can lose up to 3 cm of volume in the hips, waist or any part of the body.
LPG massage is first and foremost a way to combat cellulite, but this hardware technique also corrects body contours, can remove "pants" on the hips, fat folds on the hips or back. The working head of the LPG device draws the skin area using vacuum and completes the effect with a roller massage. In order to accelerate the outflow of lymph and metabolism in general, the working head simultaneously realizes infrared heating of the area.
Local fat deposits also quickly disappear with the help of mesotherapy with special preparations that destroy fat cells. These substances are injected into the desired area with needles and removed by the lymphatic system together with the fat. Only some of the fat cells are removed because their presence is still necessary for the normal functioning of the body.
Hardware techniques can take the main place in a comprehensive solution to the problem of excess body fat. The result is reinforced by regular exercise and aerobic exercise for weight loss, as well as proper nutrition.