One of the options to lose weight is fitness for weight loss. If you constantly spend energy during the day on the usual work and home chores, this can equate to playing sports. Any physical activity contributes to maintaining a slim figure, but for many reasons, laziness becomes more and more frequent.
The problem of obesity was not so difficult even 70 years ago, when there were not so many household appliances, transportation, passive entertainment. Even to take a shower, it was necessary to bring water from the well, chop wood, light the stove and heat the water. A simple daily routine could not be done without the aforementioned physical activity.
Now we are saving more and more energy on the cost of electrical appliances, utilities and transportation. The safe nutrients appear in the form of cellulite, fat wraps on the thighs, buttocks and abdomen. Too much weight is often created in those who have an inactive job, have a habit of traveling on personal transport, and spend their rest in front of a TV or computer.
Also, a lot depends on genetic background, metabolic traits and eating habits. A large amount of fatty, high-calorie food, food from fast food establishments, a passion for sweets, starchy foods or systemic overeating leads to an increase in fat mass. Eating something sweet or starchy is not essential if a lot of energy is expended throughout the day.
Unfortunately, most people do not tend to lead an active lifestyle, therefore, the usual three meals a day with meals until the total saturation is already too great. And this not to include light snacks during the day. Even light overeating can cause a slow but steady increase in fat mass. In this case, only people with accelerated metabolism get fat, which leaves the body with an excess of nutrients in a natural way.
To make it stress-free for the body, while switching to proper nutrition for weight loss, you need to gradually reduce portions of high-calorie foods: potatoes, cereals, noodles, flour, sweet. Fresh vegetables and salads can be substituted for dishes that are rich in carbohydrates and fats, which are also suitable as a side dish.
Salads should be seasoned with olive or sunflower oil, and mayonnaise forgotten. From your favorite vegetable salads, you can exclude some ingredients like biscuits or potatoes. In the face of a small but significant reduction in the caloric content of the food consumed, exercise for weight loss accelerates the process of burning subcutaneous fat.
You should not try to confuse yourself, trying to choose a type of load that will be effective and not overworked. To lose those extra pounds, you need to move - the better.
Think about the exercises to do for weight loss.
Slim jogging
Kids always want to ride a bike, jump, play, swim and ride. Therefore, do the exercises for weight loss themselves as fun entertainment from childhood. However, it is not so easy to find time to implement them. It’s great if a visit to the gym with regular aerobics classes, with rooms for simulators, treadmills, etc. fits freely in the schedule.
It often happens that the road to the training site takes more time than the actual exercise. This stops many on the path to athletic body. But after all, it is not at all necessary to work exclusively on a program developed by someone under the supervision of a trainer. The main thing is to put the muscles to work, and this can be done at home and in the nearest park, or on the school playground, not far from home.
Jogging is the most energy-intensive exercise to help you lose weight. It uses almost every human muscle group, up to the mimic ones. For jogging, a school park or stadium is ideal, off roads, where the air is saturated with exhaust gases.
It is much easier to force yourself to work on yourself regularly if you run in the company of a friend. Joint training will look easier and more interesting. Running is done as a weight loss exercise not for a certain distance, but for a while. It is necessary to monitor your breathing, and adhere to a 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. Body endurance is sure to increase, and soon the running time can be extended to 3-4 runs per week, 60-80 minutes each. Such training depletes the supply of nutrients in the blood very quickly, and after 20-30 minutes subcutaneous fat is used. The fact is that a large expenditure of energy requires the work of the large muscles of the legs and body. For example, human muscle efficiency 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 second only in terms of the rate of calorie consumption. Of course, such exercises for weight loss are much more difficult to do than running, because the first requires a bike and a place to ride, and the second requires a swimming pool.
Aerobic exercise for weight loss
All effective weight loss exercises are done for a while, not as a result, and require proper breathing, therefore they are aerobic. Oxygen is involved in the process of burning nutrients in muscle cells, making proper breathing just as important as the stress on the muscles themselves.
In fact, weights are aerobic exercises, and running, cycling, team games (football, volleyball, basketball), simulator training, aerobics and even jump rope. Only 20 minutes after the start of training (unless there are long breaks), fat reserves begin to be consumed. So you need to be patient and diligent so that the exercise 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 always maintain a high speed of training, but increase its duration at a moderate pace. While some aerobic training programs are precisely based on short-term jumper, it causes muscle cells to disproportionately consume energy. That is, the run should change the speed from time to time - they will accelerate and decelerate again. The same goes for jump rope, exercise on simulators, step aerobics.
Once the type of training has been selected, you need to decide on the most convenient place to do it. Classes in the hall in the aerobics group are the best option. First of all, training is an opportunity all year round, regardless of the weather outside. In addition, there is always company, and no need to convince anyone to work out together. In aerobics, the coach maintains the right pace. The musical accompaniment keeps you from thinking of fatigue and makes your weight loss exercise.
For the series of movements within aerobics, separate directions were distinguished: dance aerobics, strip plastic, Pilates, battalion, modeling, taibo and others. Among them, you can pick activities at an active pace, with exercises for static load or stretching. Taibo and the battle commander bring a crazy rhythm of unrelieved training. To speed up weight loss, you can do thermal exercise. If you feel tired and want to relax, choose Pilates. Workouts are combined depending on the area of accumulation of fat deposits, the options of speed.
Strengthen loads on all muscle groups
More often, the whole 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 particular area than to reduce body weight in general. To do this, use exercises for weight loss, designed to work a specific muscle group.
Muscles consume nutrients from adipose tissue located primarily in the same part of the body. For example, if you need to reduce the size of the buttocks, then physical activity should fall primarily on the muscles of this part of the body.
Exercises to operate the buttocks include swinging the legs backwards, forwards and to the sides from a standing position, as well as lifting the legs back from a prone position. Foot swings are made in 3 rows 15-20 times in each direction, that is, three sets with pauses in one minute - swings backwards, also forward and to the sides. Lying on your stomach, swings may not work right away, so you can start doing exercises on all fours. In this case, it is best to work first with one leg, and then with the other, without changing them one by one, so that they do not give much relief to movements.
Of course, swinging yourself will not help deal with fat accumulation in the buttocks. These weight loss exercises should be supplemented with squats, which place 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, since the muscles consume more energy in the negative phase - during stretching, not the contraction.
As your endurance grows, you can complicate your task by picking 3-5 kg dumbbells, and also increase the number of squats in the approach. This is necessary to extend the exercise over time, forcing the body to burn fat faster.
There is a common place for excess fat to accumulate in the abdomen. Even moderately slender people can have deposits in this area. The back muscles in the waist area, as well as the abdominal muscles, can be used in one exercise with squats and leg kicks. To begin with, tilts forward, then left and right. You do not need to remove your socks during this exercise. The main thing is that your back muscles work, and not increase the stretch. Lateral bending is performed with dumbbells - 5-7 kg, otherwise it is difficult to force the lateral abdominal muscles to work. Bending is done in three rows of 15-20 reps each.
An athletic, toned abdomen is created through exercises for the work of the abdominal muscles. For example, everyone knows the bending of the body from a prone place from school days. At the same time, the feet are bent, and the feet lie flat on the floor, with their toes tied at a crossbar. Hands should be kept behind the head or pushed to the chest, but you should not be tempted to help them make their movements. Such an exercise for weight loss is even more effective if it is performed on a special bench, which rises to the place of fixation of the legs so that the body and head down, increasing the range of motion.
If body bending is not found first, the knees can be bent towards the body while lying down. For the work of the lateral oblique muscles, you can perform the same movement of the body towards the bent legs, spreading them only on the sides, and not directly on each other. If the legs are bent and the feet are on the floor, then simply pull the body back to the side. The lower part of the press is trained by raising the legs straight from the supine position.
It will definitely help to achieve the desired result if you go in regularly for sports, doing different sets of exercises for weight loss. This alone takes a lot of time and effort. You can significantly speed up the process by using hardware body modeling techniques.
Hardware techniques - a proven way to lose weight fast
Friction and LPG massage procedures reduce the number of fat cells in a particular area and practically do not injure other tissues in this part of the body. Cavitation works by ultrasonic vibrations generated by the working head of the apparatus. They penetrate to the desired depth and destroy the walls of fat cells.
The body naturally removes fat from the extracellular space. The whole procedure is painless and, more importantly, does not require a recovery period. In one session of such ultrasonic cavitation, you may lose up to 3 cm of volume in the hips, waist or any other part of the body.
LPG massage is, in the first place, a way to fight cellulite, although this hardware technique also corrects the contours of the body, it is able to remove "trousers" on the hips, the fat folds on thebuttocks or back. The working head of the LPG device draws into the skin area using a vacuum and completes the effect with a roller massage. To accelerate the outflow of lymph and metabolism in general, the working head performs infrared heating of the area at the same time.
Local fat deposits also disappear rapidly with the help of myotherapy with special preparations that destroy fat cells. These substances are injected into the desired area with needles and the lymphatic system removes them as well as the fat. Only some of the fat cells are removed, since their presence is still essential for the normal functioning of the body.
In a comprehensive solution to the problem of excess body fat, hardware techniques can be adopted primarily. The result is reinforced with regular exercise and aerobic exercise for weight loss, as well as proper nutrition.