One of the options for weight loss is exercise for weight loss. If you regularly spend your energy during the day on regular work and housework, it can be practiced with sports. Any physical activity helps to maintain a slim figure, but for many reasons, laziness wins more.
The problem of obesity was not so serious 70 years ago, when there were no appliances, vehicles, passive entertainment. All they had to do was take a shower, fetch water from a well, cut firewood, light a stove, and heat the water. Carrying out simple daily activities would not be possible without the physical activity mentioned above.
We are now increasingly saving energy through appliances, utilities and transportation. Stored foods appear in the form of cellulite, fat folds on the thighs, hips and abdomen. Overweight is more common in people who are sedentary, use private vehicles, and spend their leisure time in front of a television or computer.
Much also depends on genetics, metabolism, and eating habits. Fatty, high-calorie foods, foods from fast food establishments, sweets, starchy foods, or systematic overeating can lead to an increase in fat mass. If you spend a lot of energy during the day, it is not important to eat something sweet or starchy.
Unfortunately, an active lifestyle is not typical for most people, so eating three meals a day until full is up to overeating. And that’s except for snacks during the day. Even overeating can lead to a slow but steady increase in fat. In this case, not only people with an accelerated metabolism gain weight, but also the natural elimination of nutrients from the body.
To create stress for the body, when you switch to a proper diet to lose weight, you should gradually reduce the portions of high-calorie foods: potatoes, cereals, noodles, flour, sweets. Carbohydrate and fat-rich dishes can be replaced with fresh vegetables and salads, which are also suitable as a side dish.
Salads should be forgotten with mayonnaise and seasoned with olive or sunflower oil. You can remove some ingredients from your favorite vegetable salads, such as crackers or potatoes. Against the background of a small but significant decrease in caloric intake of food, exercise accelerates the process of weight loss to burn fat under the skin.
Do not try to deceive yourself, try to choose the type of load that is neither effective nor too heavy. To get rid of these extra pounds, you need to exercise - the more, the better.
Find out what exercises to do to lose weight.
Weight loss running
Children always want to run, jump, play ball, swim and ride a bike. Therefore, consider weight loss exercises as a fun pastime from childhood. However, finding time to implement them is not so easy. It would be great if the rooms for exercise aerobics classes, going to the gym, exercise machines, jogging tracks, etc. are freely included in the schedule.
Often, the road to the training ground takes more time than the actual exercise. This stops many on the path to a athletic physique. However, it is not necessary to train only on a program developed by someone under the supervision of a coach. The most important thing is to work the muscles, which can be done at home, in a nearby park, or on the school grounds not far from home.
The most energy-intensive exercise that can help you lose weight is running. It uses all the muscle groups of a person, from the like. Suitable for a park or school stadium for running, away from roads, the air is saturated with flue gases.
If you run with a friend, it's much easier to force yourself to work on yourself on a regular basis. Joint training seems much easier and more fun. Running as a weight loss exercise is performed for a short time, not a certain distance. Control your breathing and keep a slow pace, because our job is to burn fat and not damage the heart.
Gradually increase the frequency and duration of your workouts and start running for 20-30 minutes once a week. The body's endurance will inevitably increase, and soon the running time may be extended to 3-4 runs of 60-80 minutes each. This exercise very quickly reduces the supply of nutrients in the blood, and after 20-30 minutes the subcutaneous fat is applied. The point is that the work of the large muscles of the legs and body requires a great deal of energy. For example, the effectiveness of human muscles is only 0. 1. This means that intense exercise can burn ten times more calories than you need to do the exercises.
Cycling and swimming are second in terms of calorie consumption. Of course, losing weight is more difficult than running, because the former requires a bicycle and a place to ride, and the latter requires a swimming pool.
Aerobic exercise for weight loss
All effective weight loss exercises require proper breathing for a short time, and as a result, they are aerobic. Oxygen is involved in the process of burning nutrients in muscle cells, so proper breathing is just as important as stress on the muscles themselves.
In fact, running, cycling, team games (football, volleyball, basketball), exercise machines, aerobics, and even rope jumping are aerobic exercises for weight loss and fitness. Only 20 minutes after the start of training (in the absence of long breaks) begin to consume oil reserves. So you need to be patient and enthusiastic to make the workout last - at least 40-50 minutes.
The intensity and speed of your exercise will not increase the amount of fat you burn. Therefore, you should not always maintain a high pace of training, but rather increase its duration at a moderate pace. Although some aerobic training programs are based on precise short-term runs, they cause disproportionate energy consumption by muscle cells. In other words, the run should change pace from time to time - they will speed up and slow down even more. The same is true of rope jumping, exercise, and step aerobics.
When choosing the type of training, you need to decide where it is best to do it. Classes in the aerobics group are the best option. First, it is an opportunity to train all year round, regardless of the weather. In addition, there is always company, and no one needs to be persuaded to work together. In aerobics, the trainer maintains the right pace. Musical accompaniment keeps you from thinking about fatigue and makes exercise for weight loss fun.
There were different areas of aerobics: dance aerobics, striptease, Pilates, battalion, feipping, taibo and others. Among them, you can choose to exercise at an active pace, static loading or stretching exercises. Taibo and the battalion commander represent the crazy rhythm of training without a break. You can exercise with thermal underwear to accelerate weight loss. If you are tired and want to relax, choose Pilates. Depending on the combination of exercise, the concentration of fat in the zone, the pace of preferences.
Strengthen loads on all muscle groups
Obesity usually begins with the accumulation of fat in certain parts of the body, such as the abdomen, hips, thighs, waist, or shoulders. Of course, it is much easier to get rid of fat in a certain area than to lose weight in general. To do this, use weight loss exercises designed to work a specific muscle group.
Muscles mainly consume nutrients from adipose tissue located in the same part of the body. For example, if you want to reduce the size of the hips, then physical activity must first fall on the muscles of this part of the body.
Hip exercises usually involve standing back, forward, and sideways, as well as lifting the legs from the back. Leg oscillations are performed 15-20 times in each direction in 3 sets, ie three sets with a break of one minute - back, forward and sideways. Lying on your stomach, the swings may not work right away, so you can start the exercise in a square. In this case, it is better to work first with one leg and then with the other leg without alternating, so as not to give the muscles too much rest between movements.
Of course, a single swing does not help to combat the accumulation of fat in the buttocks. These weight loss exercises should also be supplemented with benches that are well loaded on the buttocks and hips. First you need to sit weightless 18-20 times in the form of dumbbells or scales. Because muscles consume more energy in the negative phase, the downward movement must be twice as slow as the upward movement - not during contraction, but during stretching.
As your endurance increases, you can complicate your task by taking 3-5 kg of dumbbells, as well as increase the number of squats by the method. This is necessary to force the body to burn fat faster and to stretch the exercise over time.
The most common source of excess fat is the abdomen. Even relatively slender people can get a deposit in this area. The muscles of the lower back, as well as the muscles of the abdomen, can be used in a workout by kicking on a bench or leg. To start, tilt forward, then left and right. You do not need to touch your socks during this exercise. The most important thing is to work the muscles, and not to increase the tension. Lateral flexion is performed with dumbbells - 5-7 kg, otherwise it is difficult to force the lateral abdominal muscles to work. Bends are performed in three sets of 15-20 times each.
It consists of sports, tonic exercises for the functioning of the abdominal muscles. For example, bending the body from a prone position has been known since school days. At the same time, the legs are bent, the feet are lying on the floor, and the toes are hanging on a cross. The hands should be held behind the head or pressed to the chest, but under no circumstances should you be tempted to perform their movements. This exercise is even more effective for weight loss, if it is performed on a special stand, it falls below the body and head and rises to the point where it is fixed to the ground, increasing the range of motion.
If the flexion of the body is not removed at first, the knee can be bent towards the body while lying down. In order for the lateral curved muscles to work, you can make the same movement of the body towards the bent leg, spreading it directly to the sides, not to each other. If the legs are bent and the feet are on the ground, only the body is pulled to the side. The lower part of the press is trained by lifting the straightened legs from the supine position.
Regular exercise and a variety of exercises for weight loss will certainly help to achieve the desired result. This in itself takes a lot of time and effort. You can speed up the process by using hardware body shaping techniques.
Hardware is a proven way to lose weight fast
Cavitation and LPG massage procedures reduce the number of fat cells in a specific area and do virtually no damage to other tissues in that part of the body. Cavitation works with the help of ultrasonic vibrations created by the working head of the device. They penetrate to the required depth and break down the walls of fat cells.
Fat is naturally excreted by the body from the extracellular space. The whole procedure is painless and, most importantly, does not require a rehabilitation period. In one such ultrasound cavitation session, you can lose up to 3 cm in size in the pelvis, waist or other part of the body.
LPG massage is, first of all, a method of combating cellulite, but this hardware method can correct the contours of the body and remove the "pants" on the hips, fat folds on the hips or waist. The working head of the SPG device pulls the skin area with the help of a vacuum and complements the effect with a roller massage. To speed up the release of lymph and metabolism, the working head heats the infrared area at the same time.
Local fat loss is quickly eliminated with the help of special drugs that destroy fat cells and mesotherapy. These substances are injected with a needle and excreted by the lymphatic system along with fat. Only a portion of the fat cells are removed, because their presence is still necessary for the body to function normally.
Hardware can play a key role in solving the problem of excess fat in the body. The result is reinforced by regular exercise and aerobic exercise for weight loss, as well as proper nutrition.