One of the options for losing 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 helps to keep a slim body, but for various reasons, laziness wins more and more often.
The obesity problem wasn't so difficult even 70 years ago, when there weren't so many appliances, transportation, passive entertainment. Even to take a shower, it was necessary to bring water from the well, chop wood, light the stove and heat the water. Performing a simple daily routine was impossible without the aforementioned physical activity.
Now, we are increasingly saving energy at the expense of electrical appliances, utilities and transportation. The stored nutrients appear in the form of cellulite, fat folds in the thighs, buttocks and abdomen. Most of the time, excess weight is formed in those who have a sedentary job, are used to traveling in personal transport and spend their rest in front of the TV or computer.
Furthermore, it depends a lot on the genetic basis, metabolic characteristics and eating habits. A lot of fatty and high-calorie foods, fast food, a passion for sweets, starchy foods or systematic excesses lead to an increase in fat mass. It's not critical to eat something sweet or starchy if a lot of energy is expended during the day.
Unfortunately, leading an active lifestyle is not typical for most people, so the usual three meals a day with meals to full saturation is just too much. And that's without taking light snacks during the day into account. Even light eating can cause a slow but steady increase in fat mass. In this case, only people with accelerated metabolism do not gain weight, in which excess nutrients leave the body naturally.
To relieve your body of stress, when switching to proper nutrition to lose weight, you need to gradually reduce your servings of high-calorie foods: potatoes, cereals, pasta, flour, sweets. Dishes rich in carbohydrates and fats can be substituted for fresh vegetables and salads, which are also suitable as an accompaniment.
Salads should be seasoned with olive oil or sunflower oil, forgetting mayonnaise. From your favorite vegetable salads, you can exclude some ingredients, such as cookies or potatoes. In the context of a small but noticeable decrease in the caloric content of the foods consumed, weight loss exercises accelerate the process of burning subcutaneous fat.
You should not try to fool yourself by 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.
slim jogging
Children always want to run, jump, play ball, swim and ride a bike. So, take your own weight-loss exercises as fun fun from childhood onwards. However, finding the time to implement it is not so easy. It's great if you go to the gym with regular aerobics classes, with rooms for simulators, treadmills, etc. freely fit into the schedule.
It often happens that the journey to the training site takes longer than the actual exercise. This stops many on the path to an athletic physique. But, after all, it is not necessary to engage exclusively according to a program developed by someone under the supervision of a trainer. The main thing is to get the muscles working, and this can be done either at home or in the nearest park, or in the school yard not far from home.
The exercise that consumes the most energy to help you lose weight is running. It uses almost all of a person's muscle groups, even mimes. For jogging, a school park or stadium is suitable, away from roads where the air is saturated with exhaust gases.
It's much easier to force yourself to work regularly on yourself if you run in the company of a friend. The joint training will look much easier and more interesting. Running as a weight loss exercise is not done for a certain distance, but for a while. It is necessary to control your breathing, and go slowly, because our task is to burn fat and not harm the heart.
You need to start running once a week for 20-30 minutes, gradually increasing the frequency and duration of your training. The body's endurance will certainly increase, and soon running time can be extended to 3-4 runs per week, 60-80 minutes each. This training quickly depletes the blood supply of nutrients and, after 20-30 minutes, the subcutaneous fat is used up. The fact is that working the large muscles of the legs and body requires a great deal 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 needed to perform the movements.
Cycling and swimming rank second in terms of calorie consumption. Of course, these weight-loss exercises are much more difficult to do than running because the former requires a bike and a place to walk, and the latter requires a swimming pool.
Aerobic exercise for weight loss
All effective weight loss exercises are performed for a time, not a result, and require proper breathing, so 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, cycling, team games (soccer, volleyball, basketball), simulator training, aerobics, and even jumping rope are aerobic exercises to lose weight and stay in shape. Just 20 minutes after the start of training (in the absence of long breaks), fat stores start to be consumed. Therefore, you need to be patient and enthusiastic so that your workout lasts longer - at least 40-50 minutes.
The intensity and speed of exercise doesn't necessarily increase the amount of fat you burn. Therefore, you should not constantly maintain a high pace of training, but instead increase your training duration at a moderate pace. Although some aerobic training programs are based precisely on short-term spasms, they cause a disproportionate consumption of energy by muscle cells. That is, the race must change the pace from time to time - they will speed up and slow down again. The same applies to jumping rope, simulator exercises, step aerobics.
When the type of training is chosen, you need to decide where it is most convenient to do it. Corridor classes in the aerobics group are the best option. First of all, it's an opportunity to train all year round, regardless of the outside weather. Furthermore, there is always a company and there is no need to persuade anyone to work together. In aerobics, the trainer maintains the correct pace. Music accompaniment keeps you from thinking about fatigue and makes weight-loss exercises fun.
In terms of the set of movements within aerobics, different directions were distinguished: aerobic dance, strip plastic, Pilates, battalion, shaping, taibo and others. Among them, it is possible to take up activities at an active pace, with exercises for static load or stretching. Taibo and the battalion commander imply a mad 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. Workouts are combined depending on the area of accumulation of fat deposits, rhythm preferences.
Strengthening loads on 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, in the back in the waist region 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 fatty tissue located mainly in the same part of the body. For example, if you need to reduce the volume of your buttocks, physical activity should focus primarily on the muscles in this part of your body.
Exercises to work the buttocks mainly include swinging the legs backwards, forwards and sideways from a standing position, as well as lifting the legs backwards from a lying position. The leg swings are performed in 3 sets of 15 to 20 times in each direction, ie three sets at intervals of one minute - swings backwards, also forwards and sideways. Lying on your stomach, the swings may not work right away, so you can start doing all fours exercises. 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 break between movements.
Of course, rocking alone won't help you deal with the accumulation of fat in your buttocks. These weight loss exercises should also be complemented 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 the contraction.
As your stamina increases, you can complicate your task by picking up 3-5 kg dumbbells and also increase the number of squats on the approach. This is necessary to lengthen the exercise over time, forcing the body to burn fat faster.
A common location for excess fat accumulation is in the belly. 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, lean forward, then left and right. You do not need to reach your socks during this exercise. The main thing is to make the back muscles work, not to increase the stretch. Lateral bends are performed with dumbbells - 5-7 kg, otherwise it is difficult to force the lateral abdominal muscles to work. The curves are performed in three sets of 15-20 repetitions each.
An athletic, toned abdomen consists of exercises to work the abdominal muscles. For example, bending the body from a lying position has been known to everyone since school days. At the same time, the legs are bent and the feet flat on the floor, with the toes hooked on a crossbar. Your hands should be held behind your head or pressed against your chest, but in no case should you be tempted to help them perform their movements. This exercise to lose weight is even more effective if it is performed on a special bench, which rises to the place where the feet are fixed so that the body and head are lowered, increasing the range of motion.
If at first flexion of the body is not achieved, 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, just spreading them out to the sides, not directly towards each other. If the legs are bent and the feet are on the floor, only the body is retracted to the side. The lower part of the press is trained by raising the straight legs from the supine position.
Playing sports regularly, performing several sets of exercises to lose weight, will undoubtedly help to achieve the desired result. This in itself takes a lot of time and effort. You can significantly speed up the process using hardware body modeling techniques.
Hardware Techniques - A Proven Way to Lose Weight Fast
Cavitation and GLP massage procedures reduce the number of fat cells in a given area and practically do not injure other tissues in that part of the body. Cavitation works through ultrasonic vibrations generated by the working head of the device. They penetrate to the desired depth and destroy fat cell walls.
Fat is removed by the body naturally from the extracellular space. The entire procedure is painless and, most importantly, does not require a rehabilitation period. In just one ultrasonic cavitation session, you can lose up to 3 cm of volume in your hips, waist or any other part of your body.
Massage with LPG is, above all, a way to fight cellulite, although this hardware technique also corrects the contours of the body, it is able to remove "pants" at the waist, fat folds in the buttocks or back. The working head of the LPG device attracts the skin area using a vacuum and complements the effect with a roller massage. To speed up lymph flow and metabolism in general, the active 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 removed by the lymphatic system along with the fat. Only part of the fat cells are removed, as their presence is still necessary for the body to function normally.
In a comprehensive solution to the problem of excess body fat, hardware techniques can take center stage. The result is reinforced by regular aerobic exercise for weight loss, in addition to proper nutrition.