One way to lose weight is to exercise to lose weight. If you are constantly putting energy into your normal work and home during the day, that is the equivalent of playing 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 hard even 70 years ago, when there were not so many household appliances, transport, passive entertainment. You even had to take a shower to get water from the well, chop wood, light the stove, and heat the water. Performing a simple daily routine was impossible without the physical activity mentioned above.
We are now increasingly saving energy at the expense of electrical appliances, utilities and transport. The saved nutrients appear in the form of cellulite, fat folds on the thighs, buttocks and abdomen. Most often, obesity develops in those who do sedentary work, are accustomed to traveling by passenger, and spend their rest in front of the TV or computer.
In addition, much depends on genetic background, metabolic characteristics, and eating habits. High-fat, high-calorie foods, fast-food foods, a passion for sweets, starchy foods, or regular overeating lead to an increase in fat mass. It is not critical to eat something sweet or starch if a lot of energy is expended during the day.
Unfortunately, leading an active lifestyle is not typical of most people, so eating the usual three meals a day with meals until full satiety is already overeating. And that doesn’t take 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 whom the excess nutrients are naturally removed from the body.
In order to enjoy your body without stress as you transition to proper nutrition to lose weight, you need to gradually reduce the portions of high calorie foods: potatoes, cereals, pasta, flour, sweet. Foods 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, forget about mayonnaise. You can exclude certain ingredients from your favorite vegetable salads, such as biscuits or potatoes. Against the background of a small but noticeable decrease in the caloric content of the foods consumed, weight-loss exercise speeds up the process of burning fat under the skin.
Don’t try to fool yourself, try to choose a type of load that is both efficient and not too tedious. To lose those extra pounds, you have to move - the more, the better.
Consider what exercises to perform to lose weight.
Slimming jogging
Kids always want to run, jump, play ball, swim and bike. Therefore, take weight loss practices as fun entertainment from childhood. However, it is not so easy to find time to implement them. It’s great to visit the gym with regular aerobics classes, simulators, treadmills, and more.
Often, the journey to the training site takes more time than the actual practice. This will stop many on the road to a athletic physique. But after all, it is not at all necessary to participate solely under a program developed by someone under the supervision of an instructor. The most important thing is that the muscles work, and this can be done at home and in the nearest park or school playground, not far from home.
The most energy-intensive exercise for losing weight is jogging. Man uses almost every muscle group, down to mimicry. A park or school stadium is suitable for jogging, away from roads where the air is saturated with exhaust fumes.
It’s much easier to force yourself to work on your own on a regular basis if you’re running in the company of a friend. Joint training seems much easier and more interesting. Running as a weight loss exercise is not done for a certain distance but for a period of time. It is necessary to monitor breathing and adhere to a slow pace because it is our job to burn fat and not harm the heart.
You should start running once a week for 20-30 minutes, gradually increasing the frequency and duration of your workouts. The endurance of the body will certainly increase, and soon the running time can be extended to 3-4 runs a week, 60-80 minutes each. Such training depletes the blood’s nutrient supply very quickly, and subcutaneous fat is used after 20-30 minutes. The fact is that the work of the big muscles of the legs and body requires a huge amount of energy. For example, the efficiency of human muscles is only 0, 1. This means that intense training burns ten times more calories than are needed 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 riding space, and the latter requires a pool.
Aerobic exercise for weight loss
All effective weight loss exercises are done for a period of time, not for results, and require proper breathing, so they are aerobic. Oxygen is involved in burning the nutrients in muscle cells, which means that proper breathing is just as important as the load on the muscles themselves.
In fact, running, cycling, team games (football, volleyball, basketball), training on simulators, aerobics and even skipping ropes are all aerobic exercises for weight loss and fitness. Only 20 minutes after the start of training (in the absence of long breaks) they start consuming fat stores. So you have to be patient and enthusiastic for the workout to last longer - at least 40-50 minutes.
The intensity and speed of your workout does not necessarily increase the amount of fat you burn. Therefore, you should not maintain a consistently high training pace, but rather increase your duration at a moderate pace. Although some aerobic exercise programs are based precisely on short-term twitching, which causes disproportionate energy consumption by muscle cells. That is, the run has to change the pace from time to time - they speed up and slow down again. The same goes for skipping rope, exercises on simulators, step aerobics.
When choosing the type of training, you need to decide where it is most convenient. In the aerobics group, hall classes are the best solution. First, it’s an opportunity for year-round training, regardless of the weather outside. In addition, there is always company and you don’t have to get anyone to train together. In aerobics, the coach keeps the right pace. The musical accompaniment prevents you from thinking about fatigue and makes the exercise of weight loss fun.
In terms of the range of movements within aerobics, separate directions were distinguished: dance aerobics, ribbon plastic, pilates, battalion, shaping, taibo, and others. Among them, you can pick up activities at an active pace with static load or stretching exercises. Taibo and the battalion commander entail a crazy rhythm training without rest. You can exercise in thermal underwear to speed up weight loss. If you feel tired and want to relax, choose Pilates. Workouts are combined depending on the area of fat deposits, pace preferences.
Strengthening loads on all muscle groups
Most often, fullness begins with the accumulation of fat in certain parts of the body - the abdomen, buttocks, hips, back, waist area or under the shoulder blades. Of course, it is much easier to remove fat from a given area than it is 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, which are mainly found in the same part of the body. For example, if the volume of the buttocks is to be reduced, physical activity should primarily fall on the muscles of that part of the body.
Exercises for machining the buttocks primarily involve swinging the legs forward, backward, forward, and sideways from a standing position, as well as lifting the legs from a lying position. The leg movements are performed in 3 series, 15-20 times in each direction, ie three series with breaks in one minute - backwards, forwards and sideways. Lying on your stomach, the swings don’t work right away, so you can start the exercises 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, the oscillation alone will not help you cope with the accumulation of fat in the buttocks. These diets should also be supplemented with squats, which puts a good strain on the buttocks and hips. First you have 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 stretching rather than during contraction.
As your stamina increases, you can complicate your task by lifting 3-5 kg of dumbbells and also increasing the number of squats. This is needed to stretch the exercise over time and force the body to burn fat faster.
A common site of excess fat accumulation is the abdomen. Even relatively slender people can have deposits in this area. The back muscles of the waist as well as the abdominal muscles can be used in one workout by squatting and kicking. It leans forward first, then left and right. You don’t have to reach for your socks during practice. The point is to keep your back muscles working and not increase stretching. The lateral bends are performed with dumbbells - 5-7 kg, as otherwise it is difficult to force the lateral abdominal muscles to work. The bends are performed in three series of 15-20 repetitions.
An athletic, toned abdomen is made up of exercises with the work of the abdominal muscles. For example, everyone has known the bending of the body from a predisposed position since school age. At the same time, the legs are bent and the legs lie flat on the floor with their toes crossed. The hands should be kept behind the head or pressed to the chest, but under no circumstances should they be tempted to help them perform their movements. Such a weight-loss exercise is even more effective when performed on a special bench that rises to the point of attachment of the foot with the body and head down, increasing the range of motion.
If the body cannot be bent first, the knees should be bent towards the body in a supine position. To work the lateral oblique muscles, you can perform the same exercise toward the bent legs, just spread them sideways and not directly against each other. If the legs are bent and the legs are on the floor, only the body is stretched to the side. The lower part of the press is practiced by lifting the straightened legs.
Performing different sets of exercises for regular sports and weight loss will undoubtedly help to achieve the desired result. This in itself requires a lot of time and effort. You can significantly speed up the process by using hardware shaping techniques.
Hardware Techniques - A Proven Way To Lose Weight Fast
Cavitation and LPG massage procedures reduce the number of fat cells in a certain area and practically do not damage other tissues in that part of the body. Cavitation works with ultrasonic vibrations generated by the head of the device. They penetrate to the desired depth and destroy the walls of fat cells.
Fat is naturally removed from the extracellular space by the body. The whole procedure is painless and, most importantly, does not require a rehabilitation period. Such an ultrasonic cavitation can cause a loss of up to 3 cm in the hip, waist or any other part of the body in a single session.
LPG massage is first and foremost a way to fight cellulite, although this hardware technique also corrects the contours of the body, it can remove "pants" on the hips, fat folds on the buttocks or back. and roller massage complements the effect. To speed up lymphatic outflow and metabolism in general, the working head simultaneously infrared heats the area.
Local fat deposits also disappear quickly with the help of mesotherapy, special preparations that kill fat cells. These substances are injected with needles into the desired area and are removed by the lymphatic system along with the fat. Only some of the fat cells are removed because their presence is still necessary for the body to function normally.
Hardware techniques can play a key role in a comprehensive solution to the problem of excessive body fat. The result is enhanced by regular exercise and aerobic exercise for weight loss, as well as proper nutrition.