One of the options for weight loss is weight loss exercises. If you constantly spend energy during the day on ordinary work and home, it can be compared to playing sports. Any physical activity helps maintain a slim figure, but for many reasons, laziness wins more and more often.
The problem of obesity was not so difficult even 70 years ago, when there was not so much household appliances, transport, passive entertainment. Even just taking a shower had to bring water from a well, chop firewood, light an oven and heat the water. Performing a simple daily regimen was not possible without the aforementioned physical activities.
We are now saving more and more energy at the expense of electrical appliances, utilities and transport. Retained nutrients appear in the form of cellulite, fat folds on the thighs, buttocks and abdomen. Most people are overweight who have a sedentary job, they are used to traveling by personal transport and resting in front of the TV or computer.
In addition, much depends on genetic origin, metabolic characteristics and eating habits. High amounts of fatty, high-calorie foods, fast food, a passion for sweets, starchy foods, or systematic overeating cause an increase in fat mass. It is not critical to eat something sweet or starchy if a lot of energy is expended during the day.
Unfortunately, active lifestyle management is not typical for most people, so the usual three meals a day with meals until full saturation is already overeating. And that's without considering light snacks during the day. Even mild overeating can cause a slow but steady increase in fat mass. In this case, fat is not limited to people with an accelerated metabolism, where the excess nutrients naturally leave the body.
To get rid of body stress, switching to a proper diet for weight loss, you need to gradually reduce high-calorie portions of food: potatoes, cereals, noodles, flour, sweet. 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 seasoned with olive or sunflower oil, forgetting about mayonnaise. You can exclude some ingredients from your favorite vegetable salad, such as crackers or potatoes. Given the small but noticeable reduction in the caloric content of the food consumed, weight loss exercises speed up the process of burning subcutaneous fat.
You should not try to fool yourself by trying to choose a type of workout that will be both efficient and not too labor intensive. To lose those extra pounds, you have to move - the more the better.
Consider what exercises to do to lose weight.
Slimming running
Kids always want to run, jump, play ball, swim and ride a bike. Therefore, perceive the weight loss exercises themselves as fun entertainment from childhood. However, it is not so easy to find time to implement them. This is great if you go to the gym with regular aerobics classes, indoor simulators, runways, and so on. , Fits freely into the schedule.
It often happens that the road to the place of study takes more time than the actual exercise. This stops many on the way to a sporty physique. But in the end, it is not necessary to get involved just according to a program that someone has developed under the supervision of a coach. The key is to make the muscles work, and this can be done both at home and in the nearest park, or at the school playground, near home.
The most energy-intensive exercise for weight loss is running. It is used by almost all human muscle groups, up to imitation. A park or school stadium suitable for running, away from roads where the air is saturated with exhaust gases.
It is much easier to force yourself to work regularly if you run in the company of a friend. Joint training will seem much simpler and more interesting. Running as a weight loss exercise is not done for a certain distance, but for a while. Breathing must be monitored and a slow pace must be observed, because our job is to burn fat, not to 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 will definitely increase, and soon the running time can be extended to 3-4 races a week, every 60-80 minutes. Such training exhausts the nutrient supply to the blood very quickly, and subcutaneous fat is used after 20-30 minutes. The fact is that the work of the big leg and body muscles requires huge energy expenditures. For example, human muscle efficiency is only 0. 1, which means that intense workouts can burn ten times more calories than are needed for exercise.
Cycling and swimming are second only to calories. Of course, such weight loss exercises are much more difficult to perform than running, because the former needs a bike and a place to ride, and the latter - a pool.
Aerobic exercises for weight loss
All effective weight loss exercises are done for a while, not as 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 the muscle stress itself.
In fact, running, cycling, team games (football, volleyball, basketball), simulator training, aerobics and even a jump rope are all aerobic exercises for weight loss and fitness. Only 20 minutes after the start of training (if there are no long breaks), fat reserves begin to consume. Therefore, you need to be patient and enthusiastic so that the training lasts longer - at least 40-50 minutes.
Exercise intensity and speed do not always increase the amount of fat burned. Therefore, you should not constantly maintain a high pace of training, but rather increase its duration at a moderate pace. Although some aerobic exercise programs are based on short-term twitching, which results in disproportionate energy consumption by muscle cells. That is, the race should change pace from time to time - they will accelerate and slow down again. The same goes for the jump rope, exercises on simulators, step aerobics.
Once the type of training is chosen, you need to decide where it is most convenient. An aerobics class in the gym is the best solution. First of all, it is an opportunity to train all year round, regardless of the weather outside. In addition, there is always a company and no one should be persuaded to work together. In aerobics, the trainer maintains the right pace. The accompaniment of music does not allow you to think about fatigue and makes weight loss exercises fun.
Regarding the set of movements within aerobics, separate directions were singled out: dance aerobics, strip plastic, pilates, battalion, shaping, taibo and others. Among them, you can pick up activities at an active pace by doing static exercise or stretching exercises. Taibo and the battalion commander mean a crazy rhythm of training without respite. You can exercise in thermal underwear to speed up weight loss. If you feel tired and want to relax, choose Pilates. Trainings are combined depending on the area of fat deposits accumulation, the pace of wishes.
Strengthening loads on all muscle groups
Most often, fullness begins with the accumulation of fat in certain parts of the body - on the abdomen, buttocks, hips, back, waist or under the shoulders. Of course, it is much easier to remove fat from a specific area than to lose weight in general. To do this, use weight loss exercises designed for a specific muscle group.
Muscles consume nutrients from adipose tissue, which is located mainly in the same part of the body. For example, if you need to reduce the size of your buttocks, then physical activity should mainly be the muscles of that part of the body.
Exercises for buttocks treatment mainly involve rocking the legs back, forward and sideways from a standing position, as well as lifting the legs back from a lying position. Swings with legs are performed in 3 sets 15-20 times in each direction, that is, three sets with breaks in one minute - swinging backwards, also forward and sideways. When lying on your stomach, the swing may not work right away, so you can start doing exercises 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 are not given much rest between movements.
Of course, swinging alone will not help you deal with the accumulation of fat in the buttocks. These weight loss exercises should also be supplemented with squats that put good strain on the buttocks and hips. First you need to squat 18-20 times without weights 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, than during contraction.
As your stamina increases, you can complicate your task by taking 3-5 kg of dumbbells, as well as increase the number of squats in the approach. This is necessary to stretch the exercise over time, causing the body to burn fat faster.
The common place to store excess fat is in the abdomen. Even relatively slim people in the area can have deposits. The back muscles at the waist as well as the abdominal muscles can be used in one workout with squats and leg blows. Lean forward first, then left and right. You do not have to reach for socks during this exercise. The key is to make the back muscles work, not increase the stretch. Lateral bends are performed with dumbbells - 5-7 kg, because otherwise it is difficult to force the lateral abdominal muscles to work. Bends are performed in three sets of 15-20 repetitions each.
A sporty, toned abdomen consists of exercises for the work of the abdominal muscles. For example, bending the body from a supine position has been known to everyone since school. At the same time the legs are bent and the legs are on the floor, the toes are attached to the crossbar. Hands should be held behind the head or pressed to the chest, but under no circumstances should they be tempted to help them make their movements. This weight loss exercise is even more effective if it is performed on a special bench that rises to the foot fixation point so that the body and head are down, increasing the range of motion.
If at the beginning the body is not bent, then in the supine position it is possible to bend the knees towards the body. For lateral oblique muscle work, you can make the same body movement against the bent legs, only spreading them sideways, not directly against each other. If the legs are bent and the feet are on the floor, then only the body is pulled to the side. The lower part of the press is trained by lifting the straightened legs from a lying position.
Regular exercise, various exercises for weight loss, will undoubtedly help to achieve the desired result. It alone takes a lot of time and effort. You can significantly speed up the process by using hardware body-building techniques.
Hardware Techniques - A Proven Way To Lose Weight Fast
Cavitation and LPG massage procedures reduce the number of fat cells in a certain place and practically do not damage other tissues in this part of the body. Cavitation operates using ultrasonic vibrations generated by the apparatus's work head. They penetrate to the desired depth and destroy the fat cell walls.
The body naturally removes fat from the extracellular space. The whole procedure is painless and, most importantly, does not require a rehabilitation period. In just one such ultrasonic cavitation session, you can lose up to 3 cm in your hips, waist or any other part of your body.
LPG massage, first of all, is a way to fight cellulite, although this hardware technique also corrects the contours of the body, is able to remove "bridges" on the hips, fat folds on the buttocks or back. The working head of the LPG device uses a vacuum to pull in the skin area and adds a roller massage to the effect. To speed up lymph drainage and metabolism in general, the head simultaneously performs infrared heating of the area.
Local fat deposits also disappear quickly through mesotherapy with special preparations that destroy fat cells. These substances are injected with needles at the desired site and removed with the fat by the lymphatic system. Only part of the fat cells are removed, because their presence is still necessary for the normal functioning of the body.
Hardware methods can be at the heart of a comprehensive solution to the problem of body fat. The result is enhanced by regular exercise and aerobic exercise for weight loss, as well as proper nutrition.