The body needs a moderate amount of fat stores. Health worsens when too much fat is stored. You need to follow various diets, do special weight loss exercises.
When you direct efforts and help the body to work with it at the same time, it is possible to naturally maintain a slim body and good well-being.
Why does the body need fat?
Fat reserves help to maintain the necessary vitamins A, D, E, K. Fat deposits concentrate the energy reserves. The fat layer protects the internal organs from mechanical damage, impacts and injuries.
Many people, in order to lose weight and burn excess fat, limit their diet and follow popular diets. Lack of nutrients reduces weight and causes weakness and loss of strength at the same time.
In order to get rid of excessive fat reserves and achieve a lean body, it is worth adjusting your diet, while giving the body sufficient exercise and regularly doing a number of weight loss exercises. When these conditions are met, the fat begins to break down.
If you are overweight, make sure that your thyroid is healthy. Because of its inadequate function, it is difficult or impossible to remove subcutaneous fat.
Proper nutrition for weight loss
When food is completely digested and absorbed, the speed of metabolic processes and energy consumption increase. As a result, you can lose weight.
If poorly combined products are used, the metabolic reactions are inadequate. Unused substances accumulate in fat cells and cause putrefaction and fermentation in the intestines.
Some people use a diuretic or laxative to help them lose weight. If used improperly, these drugs disrupt natural digestion, which increases body weight.
In order to recover and avoid chronic fatigue, the body needs carbohydrates after a strenuous exercise. They are high in dairy products, legumes, oranges, pineapples, bananas, grapes, pears, dried apricots, and raspberries.
Exercise properly to lose weight
During regular training, the body weight is reduced because exercise stress causes a lack of calories. Fat reserves and carbohydrates are used up at the same time.
A low-intensity workout burns more fat than carbohydrates in one session. However, the calorie consumption is low and is around 4 to 5 kcal per minute.
If your physical fitness allows it, it is therefore worth doing the exercises more intensively in order to lose weight faster due to the higher calorie consumption of around 10-12 kcal per minute.
Despite the fact that high-intensity exercise burns less fat than carbohydrates, the total amount of fat burned is higher than low-intensity exercise for weight loss.
In order to reduce the weight by 1 kg, you have to burn approx. 8000 kcal.
When putting together a series of weight loss exercises, it is necessary to consider the amount of excess fat and physical fitness.
Beginners and overweight people should start training at a low intensity. In order to achieve a result that is similar to a shorter intense workout, it is necessary to perform sports movements 2-3 times longer.
A series of weight loss exercises should start with a warm up and end with a tow bar.
During the warm-up, it is necessary to perform slow movements with minimal strain in order to properly warm up the muscles, prepare the joints for stress, lower the pressure and increase blood flow.
After exercise, you need to cool down: gradually decrease the pace, normalize the heartbeat. It is useful to bend over, swing your arms and restore blood circulation in the body, especially after loading the legs. Blood stagnation in the lower extremities is particularly dangerous with varicose veins or thrombophlebitis.
Which muscles need to be loaded to lose weight faster?
When putting together a single series of weight loss exercises, the first thing to do is put weight on your legs. These sports movements require maximum calorie consumption.
In terms of the efficiency of burning fat reserves, they are inferior to exercises for the back, pecs, shoulders and arms.
The last thing you want to do is put some weight on your abs, as they use the least amount of calories during contraction.
Aerobic Weight Loss Exercise
Aerobics can help you lose fat: running, swimming, cycling. Active movements produce enzymes - protein molecules that accelerate the reaction process in the body and thus contribute to weight loss.
Aerobics stimulates the activity of the mitochondria, the cells' power stations. Mitochondria oxidize organic substances and use the released energy to synthesize ATP molecules, energy carriers in the cell.
If weight training does not burn fat until appropriate hormones are produced 30-40 minutes after the end of the workout, you can lose weight by doing aerobic exercise during the session.
First, the body uses up its carbohydrate stores from the blood and liver. After half an hour they end, subcutaneous and internal fat begins to be consumed.
A certain level of fitness is required for the fastest achievement of the result. In order to monitor progress and at the same time not to overdo it, the heart rate (HR) or "pulse" must be measured.
During exercise, fat is burned most efficiently when the heart rate is 65%. 85% of the maximum frequency for your age.
The maximum frequency is determined by a simple formula: 200 minus age.
At the age of 35 the maximum frequency is 200 - 35 = 165 beats per minute. During exercise, the heart should contract at a rate of 107 (165 * 0, 65 = 107) to 140 (165 * 0, 85 = 140) beats per minute.
The duration of a lesson should be approximately one hour. It is optimal to do 3-4 times a week.
The simplest exercise that gives the body aerobic stress is jogging. No less effective are the athletic movements of aerobics, which are performed at a tempo to rhythmic music.
A similar result can be achieved with home exercise equipment - cycling, running, rowing.
Advantages of walking and running
If you are overweight or overweight, there is a simple weight loss exercise you should do - walk at a moderate pace so that your heart beats at the rate that's optimal for your age.
Well worth starting with a 20 minute walk. If you walk three times a week, you will see some progress in a month or two.
Then you can increase the duration of each walk to 45-50 minutes and increase the number of them.
If your fitness level is high enough and you cannot walk to your recommended heart rate, you should start jogging.
As you become more fit, you need to increase the distance by 10%.
In order not to injure the joints, it is worth doing this weight loss exercise in the park and walking on the ground, not the asphalt.
Bicycle and rowing machines
The undoubted advantage of home exercise equipment is the presence of sensors with which the heart rate can be monitored during exercise.
Regularly cycling or rowing can help you maximize your health benefits and lose weight. It is important not to forget to increase the stress on muscles as athletic ability grows.
In contrast to a bicycle trainer, which mainly loads the legs, the rowing machine lets the back, arms, abdominal muscles and, to a lesser extent, the legs work.
Using two simulators in one complex has greater fat burning. For more intensive weight loss, it is therefore worthwhile to alternate between exercising with a bicycle and a rowing machine.
Exercises for losing weight of the abdomen
Even if the amount of body fat is small, weak abdominal muscles can cause the abdomen to bulge and sag.
Balance should be maintained during training. The load must be enough to strengthen the muscles. Light exercises that are repeated many times won't work.
For the development of the muscles of the rectus abdominis and weight loss, it is useful to perform the following exercises:
- Sit on a chair and fix your feet, lean back and try to touch the floor with the palms of your hands outstretched.
- Sit on a gym mat, arms supporting the trunk from behind. Raise your closed legs as high as possible.
- The start position is the same. Raise each leg individually.
- Lie on the carpet and close your palms under the back of your head. Bend your legs, reach your chest with your knees, straighten your legs straight up, and return to the starting position.
- Lie down with your arms on your side. Raise your straight legs and lower them to an upright position.
- Lie down, raise and lower each straight leg separately from the vertical and imitate the "scissors".
- Lie down and lift your straight legs up to a distance of 30 cm from the floor. Perform "scissors" in a horizontal plane.
- After securing your feet, raise your upper body to a vertical position. The hands are connected at the back of the head.
During the class it is useful to do 3-4 exercises from this complex. Up to 15 repetitions are sufficient for weight loss.
Exercises to lose weight legs - thighs and calves
Slowly crouching and returning to the starting position is helpful in reducing leg fat. The hands are joined at the back of the head or at the waist, the back is straight, the legs are shoulder width apart.
To increase the load, put your hand behind the door and crouch on one leg, keeping the other parallel to the floor.
To develop the leg muscles, move in a goose step with your palms on your belt or the back of your head.
The muscles of the legs and thighs reinforce the alternating swings of the extended leg from a position on all fours up and to the side.
To develop the calf muscles, shift your body weight from heel to toe and tape it to a wall or door to help maintain balance. First, do the exercise on both legs. Use one foot as you become more fit.
Exercises for slimming the buttocks
It is helpful to include the following exercises in your exercise routine to tone your glutes:
- While standing with feet shoulder width apart and palms at the waist, perform circular movements with your hips.
- Stand, lift the leg bent at the knee as high as you can, take it to the side and return to its original position. Repeat for the other leg.
- Walk in a line on your knees, hips and back. Sit down and touch the floor to the left of your feet with your buttocks, then return to the starting position and touch the floor to the right of your feet.
- Sit on the floor with your legs stretched out and your trunk upright. Move forward on the buttocks.
- Lie on your back, bend your legs and arms along your body. Tear the pelvis off the floor and prop yourself up on your feet and shoulders.
Perform each exercise up to 15 times.