One of the options for weight loss is weight loss exercise. If you spend a lot of energy during the day at work and at home, this can be equated with 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 were not so many home appliances, transportation, passive entertainment. Even just for showering, it was necessary to bring water from the well, cut wood, light the stove and heat the water. Performing a simple daily routine was impossible without the aforementioned physical activity.
We are now saving more and more energy at the expense of electrical appliances, utilities and transport. Stored nutrients appear in the form of cellulite, fat folds on the thighs, buttocks and abdomen. Most of the time, overweight is formed in those who have a sedentary job, are accustomed to traveling by personal transport and resting in front of a TV or computer.
Also, a lot depends on the genetic background, metabolic characteristics and eating habits. A large amount of high-calorie fatty foods, foods from fast food stores, a passion for sweets, starchy foods or systematic overeating leads to an increase in fat mass. It is not critical to eat something sweet or starchy if you consume a lot of energy during the day.
Unfortunately, exercising an active lifestyle is not typical for most people, so the usual three meals a day with meals until full satiety is already overeating. And this is done 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 accelerated metabolism do not gain weight, in which the excess nutrients leave the body naturally.
To do without stress for the body, when you switch to the right diet for weight loss, you should gradually reduce 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 seasoned with olive oil or sunflower oil, forgetting the mayonnaise. From your favorite vegetable salads, you can exclude some ingredients, such as crackers or potatoes. In the context of a small but noticeable reduction in the caloric content of the foods consumed, exercise for weight loss accelerates the process of burning subcutaneous fat.
You should not try to fool yourself by trying to choose a type of load that will be both effective and not too painful. To lose those extra pounds, you need to move - the more, the better.
Consider what exercises you need to do for weight loss.
Slimming jogging
Kids always want to run, jump, play ball, swim and ride a bike. Therefore, take weight loss exercises yourself as fun entertainment from childhood. However, it is not so easy to find time to implement them. It is great 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 area takes longer than the actual exercise. This stops many on the road to athleticism. But in the end, it is not at all necessary to participate exclusively in a program developed by someone under the supervision of an instructor. The main thing is to get the muscles working, 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 consuming exercise that will help you lose weight is jogging. It uses almost all the muscle groups of a person, up to the mimetic ones. For jogging, a park or school stadium is suitable, away from roads, where the air is saturated with exhaust fumes.
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. Running as a weight loss exercise is not performed for a certain distance, but for a while. It is necessary to monitor your breathing and keep a slow pace, because our task is to burn fat and not damage 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 execution 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. The fact is that the work of the large muscles of the legs and body requires a huge amount of energy. For example, the performance 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 are in second place in terms of calorie intake. Of course, such weight loss exercises are much more difficult to perform than running, because the former requires a bike and space for a walk and the latter requires a swimming pool.
Aerobic exercise for weight loss
All effective weight loss exercises are performed for a while, not for effect, 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 in the muscles themselves.
In fact, running, cycling, team games (football, volleyball, basketball), simulation training, aerobics and even skipping rope are all aerobic exercises for weight loss and keeping fit. Only 20 minutes after the start of training (in the absence of long breaks), fat stores begin to be depleted. So you have to be patient and enthusiastic so that the training lasts longer - at least 40-50 minutes.
Exercise intensity and speed do not necessarily increase the amount of fat you burn. Therefore, you should not constantly maintain a high rate of training, but rather increase its duration at a moderate rate. Although some aerobic training programs are based on short-term spasms, which cause disproportionate energy consumption by muscle cells. That is, running must change pace from time to time - they will accelerate and slow down again. The same goes for jump rope, exercise simulators, aerobics.
Once the type of training has been chosen, you need to decide where it is most convenient to do so. Classroom aerobics classes are the best choice. First, it is an opportunity to train all year round, regardless of the weather outside. In addition, there is always a company and you do not need to convince anyone to work together. In aerobics, the coach maintains the right rhythm. The musical accompaniment prevents you from thinking about fatigue and makes the exercise for fun fun.
In terms of all the movements within the aerobics, there were separate directions: dance aerobics, plastic tape, pilates, battalion, shaping, taibo and more. Among these, you can engage in activities at an active pace, with exercises for static load or stretching. Taibo and the battalion commander imply a crazy pace of training without a break. To speed up weight loss, you can exercise with thermal underwear. If you feel tired and need relaxation, choose Pilates. Workouts are combined depending on the area of accumulation of fat deposits, preferences in rhythm.
Strengthen loads in all muscle groups
Most often, fullness begins with the accumulation of fat in certain parts of the body - in the abdomen, buttocks, hips, back in the waist area or below 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 to work on 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, then physical activity should fall mainly on the muscles of this part of the body.
Exercises for performing the buttocks mainly include rotating the legs backwards, forwards and sideways from an upright position, as well as lifting the legs backwards from a prone position. The swings are performed in 3 sets 15-20 times in each direction, ie three sets with breaks in one minute - they swing backwards, also forward and sideways. Lying on your stomach, swings may not work right away, so you can start exercising on all fours. In this case, it is better to work first with one foot and then with the other, without changing them one by one, so as not to give the muscles much rest between movements.
Of course, swinging by itself 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 strain on the buttocks and hips. First you have to squat 18-20 times without weights in the form of dumbbells or weights. Downward movement should be twice as slow as upward movement, as the muscles consume more energy in the negative phase - during stretching rather than contraction.
As your stamina increases, you can complicate your task by lifting 3-5 kg dumbbells and also increase the number of squats in the approach. This is necessary to stretch the exercise over time, forcing the body to burn fat faster.
A common place for the accumulation of excess fat is in 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 kicks to the legs. First, lean forward and then left and right. You do not need to reach for your socks during this exercise. The main thing is to make your back muscles work and not to increase the stretch. The lateral bends are performed with dumbbells - 5-7 kg, as otherwise it is difficult to force the lateral abdominal muscles to function. The bends are performed in three sets of 15-20 repetitions each.
An athletic, toned abdomen is formed by exercises for the work of the abdominal muscles. For example, bending the body from a prone position is known to everyone from school days. At the same time, the legs are bent and the legs are lying on the floor, with their toes hooked to a beam. The hands should be held behind the head or pressed to the chest, but under no circumstances should you be tempted to help them perform their movements. Such a weight loss exercise is even more effective if performed on a special bench, which rises to the point of attachment of the legs in such a way that the body and head are down, increasing the range of motion.
If at the beginning the bending 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 body movement towards the bent legs, spreading them only sideways and not directly between them. If the legs are bent and the legs are on the floor, then only the body is pulled to the side. The lower part of the press is trained by lifting the straight legs from the supine position.
Regular exercise, performing various sets of exercises for weight loss will undoubtedly help to achieve the desired result. This alone requires a lot of time and effort. You can significantly speed up the process by using material body shaping techniques.
Hardware techniques - a proven way to lose weight fast
Cavitation and LPG massage procedures reduce the number of fat cells in a specific area and practically do not injure other tissues in this 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 the walls of fat cells.
Fat is removed from the body naturally from the extracellular space. The whole procedure is painless and, most importantly, does not require a recovery period. In a single session of such ultrasonic caves, you can lose volume up to 3 cm in the hips, waist or any other part of the body.
LPG massage is, first of all, a way to fight cellulite, although this material technique also corrects the contours of the body, it is able to remove "breeches" on the hips, folds of fat on the buttocks or back. The working head of the LPG device attracts the skin area using a vacuum and completes the result with a roller massage. To accelerate the outflow of lymph nodes 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 needle with needles and removed from the lymphatic system along with the fat. Only a part of the fat cells is removed, since their presence is still necessary for the normal functioning of the body.
In a complete 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 proper nutrition.