One of the options for weight loss is exercise for weight loss. If during the day you are constantly spending energy on the usual tasks of work and home, it can be likened to playing sports. Any physical activity contributes to the maintenance of a slim figure, but for many reasons laziness is gaining more and more often.
The problem of obesity wasn't that difficult 70 years ago, when there weren't so many home appliances, transportation, passive entertainment. Even just to take a shower, you had 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.
Today, we are saving more and more energy at the expense of electrical appliances, utilities and transport. The nutrients saved appear in the form of cellulite, fatty folds on the thighs, buttocks and stomach. Most 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.
In addition, a lot depends on genetic makeup, metabolic characteristics and eating habits. A large amount of fatty and high-calorie foods, foods from fast food, a passion for sweets, starches or systematic overeating leads to an increase in fat mass. It is not essential 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. Therefore, the usual three meals a day with meals until full saturation is already overeating. And that's not counting light snacks during the day. Even a slight overeating can lead to a slow but steady increase in body fat. In this case, only people with an accelerated metabolism do not gain weight, in whom excess nutrients naturally leave the body.
To do without stress for the body, when switching to good nutrition for weight loss, you need to gradually reduce the portions of high-calorie foods: 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 mayonnaise. From your favorite vegetable salads, you can exclude certain ingredients like crackers or potatoes. Against the background of a small but noticeable decrease in the calorie content of food consumed, exercise for weight loss accelerates the process of burning subcutaneous fat.
Do not try to deceive yourself by trying to choose a type of load that will be both efficient and not too laborious. To lose those extra pounds, you need to move - the more, the better.
Think about what exercises you can do to lose weight.
Slimming jogging
Children always want to run, jump, play ball, swim and ride a bike. Therefore, take the weight loss exercises themselves as fun entertainment from childhood. However, it is not so easy to find time for their implementation. Good if a visit to the gym with regular aerobics classes, with rooms for simulators, treadmills, etc. fits freely into the program.
It often happens that the road to the training site takes longer than the exercise itself. It stops a lot of them on the path to an athletic physique. But after all, it is not at all necessary to commit exclusively 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 on the school playground, not far from home.
The most energy intensive exercise to help you lose weight is jogging. It uses almost every muscle group in a person, right down to facial expressions. For jogging, a park or school stadium is suitable, away from roads, where the air is saturated with exhaust gases.
It is much easier to force yourself to work on yourself regularly if you are running with a friend. Joint training will seem much easier and more interesting to you. Running as a weight loss exercise is not performed for a certain distance, but for a certain period of time. It is necessary to watch your breathing and observe a slow rhythm, because our task is to burn fat and not to harm the heart.
You should start running once a week for 20-30 minutes, gradually increasing the frequency and duration of the training. The endurance of the body will surely 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 up. The fact is that the work of the large muscles of the legs and the body requires a huge 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 take second place in terms of the rate of calorie consumption. Of course, such exercises for weight loss are much more difficult to perform than running, since the former requires a bicycle and a place to ride, and the latter requires a swimming pool.
Aerobic exercises for weight loss
All effective weight loss exercises are performed for a period of time, not for a result, and require good breathing, so they are aerobic. Oxygen is involved in the process of burning nutrients in muscle cells, which means proper breathing is as important as stress on the muscles themselves.
Indeed, running, cycling, team games (football, volleyball, basketball), training on simulators, aerobics and even jumping rope are all exercises. aerobics to lose weight and keep fit. Only 20 minutes after the start of training (in the absence of long breaks), the fat stores begin to be consumed. So you need to be patient and enthusiastic to make the workout last longer - at least 40-50 minutes.
The intensity and speed of the exercise does not necessarily increase the amount of fat you burn. Therefore, you should not constantly maintain a high training pace, but rather increase its duration at a moderate pace. Although some aerobic training programs are based precisely on short-term jerks, which cause the muscle cells to consume disproportionate energy. That is, the race should change its pace from time to time - they will speed up and slow down again. The same applies to skipping rope, simulator exercises, step aerobics.
Once the type of training has been chosen, you need to decide where it is most practical to do it. Classes in the aerobics group room are the best option. First of all, it's the opportunity to train all year round, regardless of the weather outside. In addition, there is always a company and there is no need to persuade anyone to work together. In aerobics, the trainer maintains the correct pace. The musical accompaniment keeps you from thinking about fatigue and makes exercising for weight loss fun.
Regarding the set of movements within aerobics, distinct directions have been distinguished: dance aerobics, plastic band, Pilates, battalion, fitness, taibo and others. Among them, you can resume activities at an active pace, with static load or stretching exercises. Taibo and the battalion commander involve a crazy pace of relentless training. To speed up weight loss, you can exercise in thermal underwear. If you are feeling tired and need to relax, choose Pilates. The workouts are combined according to the zone of accumulation of fatty deposits, the preferences of pace.
Reinforcement of 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, on the back at the waist or under the shoulder blades. Of course, it is much easier to shed fat from a specific area than it is to reduce body weight in general. To do this, use weight loss exercises, designed to work 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 size of the buttocks, then the physical activity should be based mainly on the muscles of that part of the body.
The exercises for working the buttocks consist mainly of swinging the legs back, forward and to the sides from a standing position, as well as lifting the legs back from a lying position. Leg swings are performed in 3 sets of 15-20 times in each direction, that is, three sets with pauses in one minute - back swings, also forward and to the sides. Lying on your stomach, the swings may not work right away, so you can start doing crawl exercises. In this case, it is better to work first with one leg, then with the other, without changing them one by one, so as not to give the muscles much respite between movements.
Of course, swinging on your own won't help you deal with the fat buildup in your butt. These weight loss exercises should also be supplemented with squats, which work well 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, because the muscles consume more energy in the negative phase - during the stretch, not the contraction.
As your stamina grows, you can complicate your task by picking up 3 to 5 kg dumbbells, and also increase the number of squats on the approach. This is necessary to stretch exercise over time, causing the body to burn fat faster.
A common place for the accumulation of excess fat is in the stomach. Even relatively thin people can get deposits in this area. The back muscles at the waist, as well as the abdominal muscles, can be used when training with squats and leg kicks. To start, tilts forward, then left and right. You don't need to reach for your socks during this exercise. The main thing is to exercise the back muscles and not to 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. The turns are performed in three sets of 15 to 20 repetitions each.
An athletic and toned abdomen is formed by exercises for the work of the abdominal muscles. For example, bending the body from a lying position has been known to everyone since school. At the same time, the legs are bent and the feet rest flat on the floor, the toes hooked to a crossbar. The hands should be held behind the head or pressed against the chest, but under no circumstances should you be tempted to assist them in their movements. Such a weight loss exercise is even more effective if it is performed on a special bench, which rises to the place of attachment of the feet so that the body and head are lowered, thereby increasing the amplitude of the feet. movements.
If at first the flexion of the body is not obtained, 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 to the bent legs, spreading them only to the sides, and not directly to each other. If the legs are bent and the feet on the ground, only the body is retracted to the side. The lower part of the press is trained by lifting the legs straight up from the lying position.
Regularly participating in sports, performing various sets of exercises for weight loss will undoubtedly help achieve the desired result. That alone takes a lot of time and effort. You can dramatically speed up the process by using physical body shaping techniques.
Hardware techniques - a proven way to lose weight fast
LPG cavitation and massage procedures reduce the number of fat cells in a certain area and hardly damage other tissues in that part of the body. Cavitation works by means of ultrasonic vibrations generated by the working head of the device. They penetrate to the desired depth and destroy the walls of fat cells.
Fat is naturally eliminated by the body from the extracellular space. The entire procedure is painless and, most importantly, does not require a period of rehabilitation. In a single session of such ultrasonic cavitation, you can lose up to 3 cm of volume in the hips, waist or any other part of the body.
LPG massage is above all a way to fight against cellulite, although this material technique also corrects the contours of the body, is able to remove the "panties" on the hips, the folds of fat on the buttocks or the back. The working head of the LPG device sucks the skin with a vacuum cleaner and completes the effect with a roller massage. To speed up the outflow of lymph and the metabolism in general, the work 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 eliminated through the lymphatic system along with the fat. Only part of the fat cells are eliminated, because their presence is still necessary for the normal functioning of the organism.
In a comprehensive solution to the problem of excess body fat, hardware techniques can take the lead. The result is enhanced by regular exercise and aerobic exercise for weight loss, as well as good nutrition.