One of the options to lose weight is exercise to lose weight. If during the day you constantly expend energy on the usual tasks of work and home, this can be equated with playing sports. Any physical activity contributes to maintaining a slim figure, but for many reasons, laziness gains more and more.
The obesity problem was not that difficult even 70 years ago, when there were not so many appliances, transportation, passive entertainment. Even to take a shower, it was necessary to draw water from the well, cut firewood, light the stove and heat the water. Performing a simple daily routine was impossible without the aforementioned physical activity.
Now we are saving more and more energy at the expense of electrical appliances, utilities and transportation. The stored nutrients appear in the form of cellulite, fat folds on the thighs, buttocks and abdomen. Very often, excess weight is formed in those who have a sedentary job, are used to traveling by personal transport, and spend their rest in front of a TV or computer.
Also, a lot depends on genetic background, metabolic characteristics, and eating habits. A large number of fatty and high-calorie foods, food from fast food establishments, a passion for sweets, starchy foods or systematic excessive intake leads to an increase in fat mass. Eating something sweet or starchy is not essential if you are expending a lot of energy during the day.
Unfortunately, leading an active lifestyle is not typical for most people, therefore the usual three meals a day with meals to full saturation are already overeating. And this without taking into account light snacks during the day. Even mild overeating can cause a slow but steady increase in fat mass. In this case, only people with an accelerated metabolism do not get fat, in which excess nutrients leave the body naturally.
To do 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 substituted for fresh vegetables and salads, which are also suitable as a garnish.
Salads should be flavored with olive or sunflower oil, forgetting mayonnaise. From your favorite vegetable salads, you can exclude some ingredients like crackers or potatoes. Against the background of a small but noticeable decrease in the caloric content of the food consumed, exercise to lose weight accelerates the process of burning subcutaneous fat.
You should not try to fool yourself, trying to choose a type of load that is effective and not too laborious. To lose those extra pounds, you need to move; the more the better.
Consider what exercises to do to lose weight.
Jogging slimming
Children always want to run, jump, play ball, swim, and ride bikes. Therefore, take weight loss exercises as fun entertainment from childhood. However, it is not so easy to find time for its implementation. It's great if a visit to the gym with regular aerobics classes, with rooms for simulators, treadmills, etc. fits freely into the schedule.
It often happens that the way to the training place takes longer than the actual exercise. This stops many on the road to an athletic physique. But after all, it is not at all necessary to participate exclusively according to a program developed by someone under the supervision of a trainer. The main thing is to work the muscles, and this can be done both at home and in the nearest park, or in the schoolyard, not far from home.
The most energy intensive exercise to help you lose weight is jogging. It uses almost all the muscle groups of a person, even the mimics. For jogging, a park or a school stadium is suitable, away from roads, where the air is saturated with exhaust gases.
It's much easier to force yourself to work on yourself regularly if you run in the company of a friend. Joint training will seem much easier and more interesting. Running as a weight loss exercise is not done for a certain distance, but for a time. You need to control your breathing and stick to a slow pace, because our job is to burn fat and not harm the heart.
You should start running once a week for 20-30 minutes, gradually increasing the frequency and duration of training. The endurance of the body is sure to increase, and soon the running time can be extended to 3-4 runs per week, 60-80 minutes each. Such training very quickly depletes the supply of nutrients in the blood, and after 20-30 minutes subcutaneous fat is used. What happens is that the work of the large muscles of the legs and the body requires a great expenditure of energy. For example, the efficiency of human muscles is only 0. 1. This means that an intense workout can burn ten times more calories than you need to perform the movements.
Cycling and swimming are second in terms of calorie consumption rate. Of course, these weight loss exercises are much more difficult to perform than running, because the former requires a bicycle and a place to ride, and the latter requires a swimming pool.
Aerobic exercise to lose weight
All effective weight loss exercises are done for a time, not a result, and require adequate breathing, which is why 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 stress on the muscles themselves.
In fact, running, biking, team games (soccer, volleyball, basketball), training on simulators, aerobics, and even jumping rope are aerobic exercises to lose weight and keep fit. Only 20 minutes after the start of training (in the absence of long breaks), fat stores begin to be consumed. Therefore, you need to be patient and enthusiastic for the training to last longer, at least 40-50 minutes.
The intensity and speed of exercise does not necessarily increase the amount of fat you burn. Therefore, you should not constantly maintain a high pace of training, but increase its duration at a moderate pace. Although some aerobic training programs are based precisely on short-duration jerks, which cause a disproportionate consumption of energy by muscle cells. That is, the race should change the pace from time to time: they will accelerate and decelerate again. The same applies to jumping rope, exercise on simulators, step aerobics.
Once the type of training has been chosen, it is necessary to decide where it is most convenient to do it. Classes in the room in the aerobics group are the best option. First of all, it is an opportunity to train all year round, regardless of the weather outside. Also, there is always a company and you don't need to persuade anyone to exercise together. In aerobics, the trainer maintains the correct rhythm. Musical accompaniment keeps you from thinking about fatigue and makes weight loss exercise fun.
Regarding the set of movements within aerobics, separate directions were distinguished: aerobic dance, plastic strip, Pilates, battalion, modeling, taibo and others. Among them, you can resume activities at an active pace, with static load exercises or stretching. Taibo and the battalion commander involve an insane pace of relentless training. To speed up weight loss, you can exercise in thermal underwear. If you feel tired and need to relax, choose Pilates. The workouts are combined depending on the area of accumulation of fat deposits, preferences in the rhythm.
Strengthening loads in all muscle groups.
Most of the time, fullness begins with the accumulation of fat in certain parts of the body: in 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 it is to reduce body weight in general. To do this, use weight loss exercises designed to target a specific muscle group.
Muscles consume nutrients from adipose tissue located mainly in the same part of the body. For example, if you need to reduce the volume of the buttocks, physical activity should mainly fall on the muscles of this part of the body.
Exercises to work the glutes mainly include moving the legs back, forward and to the sides from a standing position, as well as lifting the legs back from a prone position. The leg swings are performed in 3 sets of 15-20 times in each direction, that is, three sets with breaks in one minute, swings back, also forward and to the sides. Lying on your stomach, the swings may not work right away, so you can start exercising on all fours. In this case, it is better to work with one leg first and then the other, without changing them one by one, so as not to give the muscles a lot of respite between movements.
Of course, swinging on its own will not help you deal with the accumulation of fat in the buttocks. These weight loss exercises should also be supplemented with squats, which put a good load on the glutes and hips. 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, as the muscles consume more energy in the negative phase, during the stretch, not during the contraction.
As your endurance increases, you can complicate your task by lifting 3-5 kg dumbbells and also increase the number of squats in focus. This is necessary to stretch the exercise over time, forcing the body to burn fat faster.
A common place where excess fat accumulates is the abdomen. Even relatively thin people can have deposits in this area. The back muscles in the waist area, as well as the abdominal muscles, can be used in a workout with squats and leg kicks. To start, he leans forward, then left and right. You do not need to reach for your socks during this exercise. The main thing is to make the muscles of the back work and not to increase the stretch. Side bends are performed with dumbbells - 5-7 kg, since otherwise it is difficult to force the work of the lateral abdominal muscles. Curves are performed in three sets of 15-20 reps each.
A toned and athletic abdomen is formed by exercises to work the abdominal muscles. For example, everyone knows how to bend the body from a prone position since school time. At the same time, the legs are bent and the feet flat on the ground, with the toes hooked on a crossbar. The hands should be placed behind the head or pressed against the 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 is raised to the place of fixation of the feet in such a way that the body and head are down, increasing the range of motion.
If flexion of the body is not obtained at first, then it is possible to bend the knees towards the body while lying down. For the work of the lateral oblique muscles, you can perform the same movement of the body towards the bent legs, only extend them to the sides, and not directly to each other. If the legs are bent and the feet on the ground, only the body retracts to one side. The lower part of the press is trained by lifting the legs straight from the supine position.
Playing sports regularly, performing various sets of exercises to lose weight will certainly help to achieve the desired result. This just takes a lot of time and effort. You can significantly speed up the process by using hardware body modeling techniques.
Hardware Techniques - A Proven Way To Lose Weight Quickly
Cavitation and LPG massage procedures reduce the amount of fat cells in a certain area and practically do not damage other tissues in this part of the body. Cavitation works by means of ultrasonic vibrations generated by the working head of the apparatus. They penetrate to the desired depth and destroy the fat cell walls.
The body naturally removes fat from the extracellular space. The entire procedure is painless and, most importantly, does not require a rehabilitation period. In a single session of this type of ultrasonic cavitation, you can lose up to 3 cm of volume in the hips, waist or any other part of the body.
The LPG massage is, above all, a way to combat cellulite, although this hardware technique also corrects the body contours, it is capable of eliminating "breeches" on the hips, fat folds on the buttocks or back. The working head of the LPG device draws in the skin area by vacuum and complements the effect with a roller massage. To accelerate the outflow of lymph and metabolism in general, the working head simultaneously performs infrared heating of the area.
Local fat deposits also disappear quickly with the help of mesotherapy with special preparations that destroy fat cells. These substances are injected into the desired area with needles and the lymphatic system removes them along with the fat. Only a part of the fat cells is eliminated, since their presence is still necessary for the normal functioning of the body.
In a comprehensive solution to the problem of excess body fat, hardware techniques can take the leading place. The result is reinforced by regular exercise and aerobic exercise for weight loss, as well as proper nutrition.