One of the options for losing weight is exercise for weight loss. If during the day you constantly spend energy on the usual household and work chores, this can be equated with playing sports. Any physical activity contributes to maintaining 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 appliances, transport, passive entertainment. Even just to take a shower 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.
Now we are saving more and more energy at the expense of household appliances, utilities and transport. Saved nutrients come in the form of cellulite, fat folds on the thighs, buttocks and abdomen. Most often, excess weight is formed in those who have a sedentary job, are used to traveling by personal transport and spend rest in front of a TV or computer.
Furthermore, a lot depends on the genetic background, metabolic characteristics and eating habits. A large amount of fatty and high-calorie foods, fast food, a passion for sweets, starchy foods or systematic overeating leads to an increase in fat mass. It is not essential to eat something sweet or starchy if you expend a lot of energy during the day.
Unfortunately, leading an active lifestyle is not typical for most people, so the usual three meals a day with meals up to full saturation is already an excessive amount of food. And that's not counting light snacks throughout the day. Even a slight overeating can cause a slow but steady increase in fat mass. In this case, only people with an accelerated metabolism do not gain weight, in which excess nutrients leave the body naturally.
To do without stress for the body, when switching to proper nutrition for weight loss, it is necessary to gradually reduce the portions of high-calorie foods: potatoes, cereals, pasta, flour, sweets. Dishes rich in carbohydrates and fats can be replaced with fresh vegetables and salads, also suitable as a side dish.
Salads should be dressed with olive or sunflower oil, forgetting the mayonnaise. From your favorite vegetable salads, you can exclude some ingredients such as crackers or potatoes. Against the background of a small but noticeable decrease in the calorie content of the food consumed, exercise for weight loss accelerates the process of burning subcutaneous fat.
You shouldn't try to deceive 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.
Slimming jogging
Children always want to run, jump, play ball, swim and cycle. Therefore, take weight loss exercises as fun entertainment from childhood. However, it is not that easy to find the time for their implementation. It's great if a visit to the gym with regular aerobics classes, with simulator rooms, treadmills, etc. fits freely into the program.
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 by no means necessary to engage 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 of a person's muscle groups, down to the mimic ones. For jogging, a park or school stadium, away from the streets, where the air is saturated with exhaust gases, is suitable.
It is 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 an exercise for weight loss is performed not for a certain distance, but for a while. It is necessary to monitor breathing and stick to a slow pace, because our job is to burn fat and not harm the heart.
It is necessary to start running once a week for 20-30 minutes, gradually increasing the frequency and duration of training. The resistance of the body will certainly 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 the subcutaneous fat is used up. The fact is that the work of the large muscles of the legs and body requires a huge 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 it takes to perform the movements.
Cycling and swimming are in second place in terms of calorie consumption. Of course, such exercises for weight loss are much more difficult to perform than running, because the first requires a bicycle and a place to go, and the second requires a swimming pool.
Aerobic exercise for weight loss
All effective weight loss exercises are performed for a while, not for a result, and require adequate breathing, so they are aerobic. Oxygen is involved in the combustion process of nutrients in muscle cells, which means that proper breathing is as important as the stress on the muscles themselves.
In fact, running, cycling, team games (football, volleyball, basketball), training on simulators, aerobics and even rope jumping are all 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. So you need to be patient and enthusiastic so that the workout lasts longer - at least 40-50 minutes.
The intensity and speed of exercise do not necessarily increase the amount of fat burned. Therefore, you shouldn't consistently maintain a high pace of training, but rather increase its duration at a moderate pace. Although some aerobic training programs are based precisely on short duration bursts, which cause a disproportionate consumption of energy by the muscle cells. That is, the race should change the pace from time to time - they will accelerate and decelerate again. The same goes for rope jumping, exercise on simulators, step aerobics.
Once you have chosen the type of training, you need to decide where it is most convenient to do it. Classes in the aerobics group room are the best option. First, it is an opportunity to train all year round, regardless of the weather outside. Also, there is always a company and there is no need to convince anyone to work together. In aerobics, the coach maintains the correct pace. Musical accompaniment prevents you from thinking about fatigue and makes weight loss exercise fun.
In terms of the set of movements within aerobics, separate directions were distinguished: dance aerobics, striped plastic, 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 imply an insane pace of relentless training. To accelerate weight loss, you can practice in thermal underwear. If you feel tired and need to relax, choose Pilates. The workouts are combined according to the area of accumulation of fat deposits, rhythm preferences.
Strengthening the 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 in the waist area or under the shoulder blades. Of course, it is much easier to remove fat from a specific area than 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 it is necessary to reduce the volume of the buttocks, then physical activity should mainly fall on the muscles of this part of the body.
Exercises to work the glutes mainly include swinging 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 rests 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 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 as not to give the muscles a lot of respite between movements.
Of course, swinging alone won't help you deal with fat buildup 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 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 3-5 kg dumbbells and also increase the number of squats in the approach. This is needed to stretch the exercise over time, forcing the body to burn fat faster.
A common place 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 squat and leg workout. To begin with, it tilts forward, then left and right. It is not necessary to reach for the socks during this exercise. The main thing is to get the back muscles to work and not to increase the stretch. Lateral bends are performed with dumbbells - 5-7 kg, since otherwise it is difficult to force the work of the lateral abdominal muscles. Push-ups are performed in three sets of 15-20 repetitions each.
An athletic and toned abdomen is made up of exercises to work the abdominal muscles. For example, bending the body from a prone position has been known to everyone since school. At the same time, the legs are bent and the feet are flat on the floor, with the toes hooked to a crossbar. 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 an exercise for weight loss is even more effective if it is performed on a special bench, which rises to the point of fixation of the feet in such a way that the body and head are lowered, increasing the range of motion.
If flexion of the body is not achieved at first, 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 to the sides, and not directly to 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 lifting the straightened legs from the supine position.
Playing sports regularly, performing various sets of exercises for weight loss will undoubtedly help to achieve the desired result. This alone takes a lot of time and effort. You can greatly speed up the process by using hardware 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 practically do not damage other tissues in this part of the body. Cavitation works by means of ultrasonic vibrations generated by the operating head of the apparatus. 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 rehabilitation period. In just one 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, first of all, a way to combat cellulite, although this hardware technique also corrects the contours of the body, it is able to remove "pants" on the hips, fat folds on the buttocks or back. The working head of the LPG device sucks the skin area using vacuum and completes 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 quickly disappear with the help of mesotherapy with special preparations that destroy fat cells. These substances are injected into the desired area with needles and removed from the lymphatic system along with the fat. Only part of the fat cells are 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 leading place. The result is strengthened by regular exercise and aerobic exercise for weight loss, as well as proper nutrition.