One of the options for weight loss is exercise to lose weight. If during the day you are constantly devoting energy to the routines of work and home, this can be considered the equivalent of playing sports. Any physical activity contributes to maintaining a slim figure, but for various reasons, laziness appears more and more.
The problem of obesity is not a serious problem even 70 years ago, when there were not too many household appliances, means of transport, and passive entertainment. Even just to bathe, one had to draw water from the well, chop wood, burn the stove, and boil the water. It is not possible to carry out a simple daily routine without the aforementioned physical activity.
Now, we are increasingly saving energy by using electrical appliances, utilities and transportation. The stored nutrients appear as cellulite, the folds of fat in the thighs, buttocks, and abdomen. Usually, excess weight is formed in people with sedentary jobs, used to traveling by personal transport and spending time resting in front of the TV or computer.
Also, a lot depends on the genetic background, metabolic traits and eating habits. Large amounts of fatty, high-calorie foods, foods from fast food outlets, indulgences in sweets, starchy foods, or systematic overeating lead to an increase in fat mass. Eating something sweet or starchy doesn't matter if you expend a lot of energy during the day.
Unfortunately, an active lifestyle is not typical for most people, so the usual three meals a day with meals until fullness is already overeating. And this is not taking into account the snacks of the day. Even light overeating can cause a slow but steady increase in fat mass. In this case, only people with a fast metabolism will not get fat, those with an excess of nutrients will get out of the body in a natural way.
In order for the body not to be stressed, when switching to a reasonable diet to lose weight, you need to gradually reduce the portion of high-calorie foods: potatoes, cereals, noodles, flour, sweets. Foods rich in carbohydrates and fats can be replaced with fresh vegetables and salads are also suitable as accompaniments.
Salad should be seasoned with olive or sunflower oil, forgetting about mayonnaise. From your favorite vegetable salad, you can exclude some 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 burning of subcutaneous fat.
You should not fool yourself, try to choose the type of load that will be both effective and not too laborious. To lose that extra weight, you need to move — the more the better.
Consider what exercises to do to lose weight.
Jogging to lose weight
Children always want to run, jump, play ball, swim and ride a bike. Therefore, consider weight loss exercises for yourself as an interesting pastime from childhood. However, it is not so easy to find the time to do them. It's great if a trip to the gym with regular aerobics classes, with rooms for simulators, treadmills, etc. v . . . fit the schedule.
It often happens that the way to the training site takes longer than the actual exercise. This puts many people off on the road to achieving an athletic physique. But after all, it's not necessary to join exclusively under a program developed by someone under the supervision of a coach. 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 to help you lose weight is jogging. It uses almost all of a person's muscle groups, down to mimic muscle groups. For jogging, parks or school stadiums are suitable, keep away from roads where the air is saturated with exhaust gases.
It is much easier if you work in a friend's company. Joint training will seem much easier and more enjoyable. Running as a weight loss exercise is done not over a certain distance but over a period of time. It is necessary to monitor the breathing rate and adhere to the slow pace, because our task is to burn fat, and not to harm the heart.
You need to start running once a week, for 20-30 minutes, gradually increasing the frequency and duration of training. The body's endurance will definitely increase, in the near future can extend the running time to 3-4 times per week, 60-80 minutes each time. Such training very quickly depletes the blood supply of nutrients, 20-30 minutes after the subcutaneous fat is used. The point is that the work of the large muscles of the legs and body requires a great deal of energy. For example, the efficiency of human muscle 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 came in second place in terms of calorie burn rate. Of course, such exercises for weight loss are much more difficult to do than jogging, since the former requires a bicycle and a place to pedal, the latter requires a swimming pool.
Aerobic exercise to lose weight
All effective weight loss exercises are done for a while, do not bring results and require a consistent breathing rate, therefore they are of the aerobic category. Oxygen is involved in the burning of nutrients in muscle cells, which means that breathing properly is just as important as the stress on the muscles itself.
In fact, running, cycling, team games (football, volleyball, basketball), training on simulators, aerobics, and even jumping rope are all aerobic exercises to lose weight and keep fit. body. Just 20 minutes after the start of the workout (in the absence of a long break), the stored fat begins to be burned. So you need to be patient and enthusiastic to make the workout last longer - at least 40-50 minutes.
Exercise intensity and speed don't necessarily increase the amount of fat you burn. Therefore, you should not constantly maintain a high training speed, but should increase the training time at a moderate pace. Although some aerobic training programs are based entirely on short bursts of jerky, this causes disproportionate energy expenditure of muscle cells. That is, the run should change speed over time - they should accelerate and decelerate again. The same applies to skipping rope, training on a simulator, step aerobics.
Once the type of training has been chosen, you need to decide where it is most convenient to do it. Classes in the hall in the aerobics group are the best option. First, it's a year-round fitness opportunity, regardless of the weather outside. In addition, there is always a company, and there is no need to convince anyone to work together. In aerobics, the trainer maintains the correct tempo. Accompanied by music keeps you from thinking about fatigue and makes exercising to lose weight fun.
Regarding the set of movements in aerobics, separate directions are distinguished: dance aerobics, aerobics, Pilates, battalion, shaping, taibo and others. Among them, you can do activities at an active pace, with static load exercises or stretching. Taibo and battalion commander imply a frantic rhythm of training with no respite. To speed up weight loss, you can exercise with thermal underwear. If you feel tired and need to relax, choose Pilates. Exercise is combined according to the area of fat accumulation, preferences according to the pace.
Strengthens loads for all muscle groups
Usually, the feeling of fullness begins with the accumulation of fat in some part of the body - in the abdomen, buttocks, hips, back in the waist area or below the shoulder blades. Of course, it's much easier to get rid of fat from a specific area than it is to lose body weight in general. To do this, use exercises for weight loss, designed to work a specific muscle group.
Muscles consume nutrients from fatty tissues mainly located in the same part of the body. For example, if you need to reduce the mass of the buttocks, then physical activity mainly focuses on the muscles of this part of the body.
Exercises that work the glutes mainly include swinging your legs back, forward, and side to side from a standing position, as well as raising your legs back from a prone position. Swinging the legs is performed in 3 sets of 15-20 times in each direction, that is, three sets with a break for one minute - swing back, also forward and to the sides. Lying on your stomach, the swing may not work right away, so you can start doing the exercise on all fours. In this case, it is better to work first with one leg, and then with the other, without changing one leg at a time, so as not to give the muscle much time to rest between movements.
Of course, just rocking will not help you solve the fat accumulation in the buttocks. These weight loss exercises should also be supplemented with squats, which add a good load to the glutes and hips. First you need to squat 18-20 times without weights in the form of barbells or barbells. The downward movement should be twice as slow as the upward movement, as the muscles expend more energy in the negative phase - during tension, but not during contraction.
As your endurance increases, you can complicate your task by choosing 3-5 kg dumbbells and also increase the number of squats in the approach. This is necessary to prolong the exercise over time, forcing the body to burn fat faster.
The most common place to accumulate excess fat is in the abdomen. Even relatively slim people can have deposits in this area. The back muscles in the waist area, as well as the abs, can be used in a workout with squats and leg kicks. To start, lean forward, then left and right. You don't need to wear socks for this exercise. The main thing is to get your back muscles working, not increasing the tension. Do the squats with 5-7 kg dumbbells, because otherwise it is difficult to force the lateral abs to work. The bends are performed in three sets, each set 15-20 times.
A sporty toned abs is formed by exercises for the working of the abdominal muscles. For example, bending the body from the prone position has been known since school days. Simultaneously bend your legs, place your feet flat on the floor, hook your toes on the crossbar. The hands should be behind the head or pressed to the chest, but under no circumstances should you tempt them to perform the movement. Such an exercise for weight loss is even more effective if it is performed on a special bench, which raises the fixed position of the feet in such a way that the body and head are downward, increasing the range of motion. motion.
If the curvature of the body has not been achieved at first, when lying down, you can bend the knees towards the body. For the lateral oblique exercise, you can do the same movement of the body toward the bent leg, just out to the sides and not directly into each other. If the legs are bent and the feet are on the floor, only the body is drawn to the side. The lower part of the press is trained by raising the straight legs from the supine position.
Regular exercise, performing various exercises to lose weight will definitely help you achieve the desired results. This alone took a lot of time and effort. You can greatly speed up this process by using hardware profiling techniques.
Hardware engineering - a proven way to lose weight fast
Compressed air and liquefied gas 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 working head of the device. They penetrate to the desired depth and destroy the fat cell wall.
Fat is naturally eliminated by the body from the extracellular space. The entire procedure is painless and most importantly, no rehabilitation period is required. In just one session of such ultrasonic cavitation, you can lose up to 3 cm of mass in your hips, waist or any other part of your body.
First of all, an LPG massage is one way to fight cellulite, although this hardware technique also helps to correct the contours of the body, can eliminate the "shorts" in the hips, the folds of fat in the buttocks. or back. The working head of the LPG device sucks into the skin area using vacuum and complements the effect by massaging the roller. To accelerate the flow of lymph and general metabolism, the working head simultaneously performs infrared heating of the area.
Local adipose tissue also quickly disappears with the help of mesotherapy with special preparations that destroy fat cells. These substances are injected into the desired area with a needle and are removed by the lymphatic system along with the fat. Only part of the fat cells are eliminated, since their presence is still necessary for the normal functioning of the body.
In a comprehensive solution to the problem of excess body fat, hardware engineering can take the main place. This result is reinforced by regular exercise and aerobic exercise for weight loss, as well as proper nutrition.