One of the options for losing weight is exercise for weight loss. If you spend constant energy during the day on the usual tasks at work and at home, then this can be played with sports. Every physical activity helps to maintain a slim figure, but for many reasons, laziness wins more and more often.
The problem of obesity was not so severe even 70 years ago, when there were not so many household appliances, transportation, passive maintenance. Even just for showering, 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 mentioned physical activity.
Now we are saving more and more energy at the expense of electrical appliances, utilities and transportation. The stored nutrients appear in the form of cellulite, wrinkles on the thighs, buttocks and abdomen. Most often, obesity is formed in those who have a sedentary job, get used to traveling by personal transport, and spend their rest in front of the television or computer.
Also, much depends on the genetic background, metabolic characteristics and eating habits. A large amount of fatty, high-calorie foods, fast food establishments, a passion for sweets, solid foods or systematic overeating leads to an increase in fat mass. It is not critical to eat something sweet or starchy when consuming 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 are with meals until the full saturation is already plenty to eat. And this is without taking 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 an accelerated metabolism do not get fat, in which the excess of nutrients leaves the body in a natural way.
To do without stress for the body, if you switch to the right diet for weight loss, you need to gradually reduce portions of low-calorie foods: potatoes, cereals, pasta, flour, sweets. Plates rich in carbohydrates and fats can be replaced by fresh vegetables and salads, which are also suitable as a side dish.
Salads should be seasoned with olive or sunflower oil, forget about mayonnaise. From your favorite vegetable salads you can exclude some ingredients like crackers or potatoes. Against the background of a small but noticeable decrease in the caloric content of consumed foods, the exercise for weight loss accelerates the process of burning subcutaneous fat.
You should not try to fool yourself, try to choose a kind of load that is both effective and not too strenuous. To lose those extra pounds, you need to move on - the more, the better.
Consider how to do exercises for weight loss.
Slimming Jogging
Children always want to run, jump, play ball, swim and cycle. Therefore, weight loss exercises take themselves as fun entertainment from childhood. However, it is not so easy time to find their implementation. It is great when visiting the gym with regular aerobics classes, with rooms for simulators, treadmills, etc. Fits freely into the game plan.
It often happens that the road to the training ground takes more time than the actual exercise. This stops a lot on the way to an athletic physique. But finally, it is not at all necessary to engage exclusively after a program developed by someone under the supervision of a coach. The main thing is to build muscles, 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-intensive exercise to help you lose weight is jogging. It uses almost all muscle groups of a person, down to the mimicry. For jogging, a park or school stadium is suitable, away from roads where the air is saturated with exhaust fumes.
It's much easier to force yourself to work on yourself regularly when you're in the company of a friend. Joint training will look 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 your breathing, and to keep a slow pace, because our task is to burn fat and not harm the heart.
You need to start running for 20-30 minutes once a week, gradually increasing the frequency and duration of training. The body's endurance 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 removes the supply of nutrients in the blood, and after 20-30 minutes subcutaneous fat is used. The thing is that the work of the large muscles of the legs and body requires a huge energy expenditure. For example, the efficiency of human muscles 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 in second place in terms of calorie consumption. Of course, such exercises for weight loss are much more difficult to do than running, because the former require a bike and a place to ride, and the latter require a pool.
Aerobic exercise for weight loss
All effective weight loss exercises are performed for a period of time, not for one result, and require proper breathing, therefore they are aerobic. Oxygen is involved in the process of burning nutrients and 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 jumping rope are all aerobic exercises for weight loss and staying fit. Only 20 minutes after the start of the training (in case of lack of long breaks) start consuming fat reserves. So you need to be patient and enthusiastic so that the training lasts longer - at least 40-50 minutes.
The intensity and speed of exercise do not necessarily increase the amount of fat you burn. Therefore, you should not constantly maintain a high pace of training, but rather increase its duration with a moderate pace. Although some aerobic training programs are precisely based on short duration, which causes a disproportionate energy consumption by muscle cells. That is, the run should change the pace from time to time - they will accelerate and go down again. The same goes for jumping rope, exercise on simulators, step aerobics.
Once the type of training has been chosen, you need to decide where it is most convenient to do it. Classrooms in the hall and the aerobics group are the best option. First of all, it is an opportunity to train all year round, 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 keeps the right pace. The musical accompaniment does not stop you from thinking about fatigue and makes exercise for weight loss fun.
Regarding the set of movements within aerobics, separate directions were distinguished: dance aerobics, stripe, pilates, battalion, design, taibo and others. Among them, you can start activities at an active pace, with exercises for static loading or stretching. The Taibo and the battalion commander imply a crazy rhythm of training without a break. To accelerate weight loss, you can train in thermal underwear. If you feel tired and need to relax, choose Pilates. Workouts are combined depending on the area of accumulation of fat deposits, preferences in pace.
Strengthen the load on all muscle groups
Most often, the filling begins with the accumulation of fat in certain parts of the body - on the abdomen, buttocks, thighs, 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 exercises for weight loss, designed to work a specific muscle group.
Muscles consume nutrients from adipose tissue, which are mainly located in the same part of the body. For example, if you need to reduce the volume of the buttocks, then physical activity should mainly fall on the muscles of this part of the body.
Exercises for working the buttocks mainly involve swinging the legs backwards, forwards and to the sides from a standing position, as well as pulling the legs back from a standing position. Leg swings are performed in 3 sets of 15-20 times in each direction, meaning three sets with breaks in one minute - swing back, even forwards and to the sides. Lying on your stomach, swings may not work immediately, so you should 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 after the other, so as not to give the muscles much break between movements.
Of course, alone does not bother you to deal with the accumulation of fat in the buttocks. These weight loss exercises should also be supplemented with squats that 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, because the muscles consume more energy during the negative phase - during the stretch, not the contraction.
As your endurance grows, you can complicate your task by lifting 3-5 kg dumbbells, and also increase the number of squats in the approach. This is necessary to stretch the exercise over time, forcing the body to burn fat faster.
A 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 abdominal muscles, can be used in a workout with squats and leg kicks. To start, tilt forward, then left and right. You do not need to reach for your socks during this exercise. The main thing is to work your back muscles, and not increase the stretch. Lateral bends are performed with dumbbells - 5-7 kg, because otherwise it is difficult to force the lateral abdominal muscles. Bows are performed in three sets of 15-20 reps each.
An athletic, strengthened abdomen is formed by exercises for the work of the abdominal muscles. For example, bending the body from a supine position has been known to everyone since school days. At the same time, the legs are bent, and the feet are lying flat on the floor, with the teeth hooked on a crossbar. Hands should be held behind the head or pressed against the chest, but in no case should you try to help them perform their movements. Such an exercise for weight loss is even more effective when it is performed on a special bench that rises to the place of fixation of the feet so that the body and head are down, which increases the range of motion.
If at the beginning the bending of the body is not obtained, then 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 movement of the body in the direction of bent legs, spreading them only to the sides, and not directly to each other. When the legs are bent and the feet are on the floor, only the body is pulled back to the side. The lower part of the press is trained by lifting the straight legs from the back position.
Regularly engaging in sports, performing various sets of exercises for weight loss will no doubt help to achieve the desired result. This alone takes a lot of time and effort. You can significantly speed up the process by using hardware body shaping techniques.
Hardware techniques - a proven way to lose weight fast
Cavitation and LPG massage procedures reduce the number of fat cells in a particular area and do not harm virtually any other substance in this part of the body. Cavitation works with ultrasonic vibrations generated by the working head of the device. They penetrate to the desired depth and destroy the walls of fat cells.
Fat is naturally eliminated by the body from the extracellular space. The whole procedure is painless and, most importantly, does not require a rehabilitation period. In just one session of such ultrasound cavitation you can lose up to 3 cm in volume in the hips, waist or in any other part of the body.
LPG massage is first and foremost a way to fight cellulite, although this hardware technique also corrects body contours, is able to remove "pants" on the hips, fat traps on the buttocks or back. The working head of the LPG device draws into the skin area with vacuum and complements 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 region.
Local fat deposits also disappear quickly 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 a part of the fat cells is removed because its presence is still necessary for the normal functioning of the body.
In a comprehensive solution to the problem of excess body fat, hardware techniques can take the lead. The result is enhanced by regular exercise and aerobic exercise for weight loss, as well as proper nutrition.