One of the weight loss options is a weight loss exercise. If you constantly spend energy during the day on normal chores and work, this can be equated with playing sports. Every physical activity contributes to maintaining a slim figure, but for many reasons laziness increasingly wins.
The problem of obesity was not so difficult even 70 years ago, when there were not so many household appliances, transportation, passive entertainment. Even just for a shower it was necessary to bring water from the well, chop wood, light the stove and heat the water. Performing a simple daily routine was impossible without the above physical activity.
We are now increasingly saving energy at the expense of electrical appliances, utilities and transportation. The saved nutrients appear in the form of cellulite, folds of fat on the thighs, buttocks and abdomen. Most often, excess weight is created in those who have a sedentary job, are used to traveling by personal transport, and spend their vacation in front of the TV or computer.
Also, a lot depends on the genetic background, metabolic characteristics and eating habits. A large amount of fatty, high-calorie food, fast food restaurants, a passion for sweets, starchy foods or systematic overeating leads to an increase in fat mass. It is not critical to eat something sweet or starchy if a lot of energy is expended during the day.
Unfortunately, leading an active lifestyle is not typical for most people, so the usual three meals a day with meals until full satiety is already overeating. And 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, it is not only people with an accelerated metabolism who gain fat, in whom the excess nutrients leave the body in a natural way.
To be stress-free for the body, when switching to a proper diet for weight loss, you need to gradually reduce the portions of high-calorie foods: potatoes, cereals, noodles, flour, sweets. Dishes 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, forgetting about mayonnaise. You can exclude some ingredients like crackers or potatoes from your favorite vegetable salads. Against the background of a small but noticeable reduction in the caloric content of food consumed, weight loss exercises accelerate the process of burning subcutaneous fat.
You should not try to fool yourself, trying to choose the type of load that will be both effective and not too strenuous. To lose extra pounds, you need to move - the more, the better.
Consider what exercises you need to do to lose weight.
Running for weight loss
Kids always want to run, jump, play ball, swim and ride a bike. Therefore, consider weight loss exercises yourself as fun fun from childhood. However, it is not so easy to find time to implement them. It is great if you visit the gym with regular aerobics classes, with rooms for simulators, treadmills, etc. Feel free to fit into the schedule.
It often happens that the journey to the gym takes more time than the exercise itself. This stops many on their way to athleticism. But in the end, it is not at all necessary to engage exclusively according to a program developed by someone under the supervision of a coach. The main thing is to make the muscles work, and this can be done both at home and in the nearest park, or on the school playground, not far from home.
An energy-intensive exercise to help you lose weight is running. It uses almost all muscle groups of a person, all the way to mimics. A park or school stadium is suitable for running, away from roads, where the air is saturated with exhaust fumes.
It is much easier to force yourself to work on yourself regularly if you run in the company of friends. Joint training will seem much easier and more interesting. Running as a weight loss exercise is not performed at a certain distance, but for some time. It is necessary to monitor your breathing and adhere to a slow rhythm, because our task is to burn fat, not damage the heart.
You need to start running once a week for 20-30 minutes, gradually increasing the frequency and duration of your workout. The endurance of the body will certainly increase, and soon the running time can be extended to 3-4 runs a week, for 60-80 minutes. Such training very quickly depletes the supply of nutrients in the blood, and after 20-30 minutes subcutaneous fat is used. The fact is that the work of the large muscles of the legs and body requires a huge expenditure of energy. 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 movement.
Cycling and swimming are second in terms of calorie consumption. Of course, such weight loss exercises are much harder to perform than running, because the former requires a bicycle and a place to ride, and the latter requires a swimming pool.
Aerobic weight loss exercises
All effective weight loss exercises are performed for a while, not for the result, and require proper breathing, so they are aerobic. Oxygen is involved in the process of burning nutrients in muscle cells, which means that proper breathing is just as important as 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 losing weight and maintaining fitness. Only 20 minutes after the start of training (in the absence of long breaks), fat reserves begin to be used up. So you have to be patient and enthusiastic to make the exercise last longer - at least 40-50 minutes.
Exercise intensity and speed do not necessarily increase the amount of fat you burn. Therefore, you should not constantly maintain a high pace of training, but moderately increase its duration. Although some aerobic training programs are based precisely on short-term jerks, which cause disproportionate energy expenditure by muscle cells. That is, running should change pace from time to time - it will accelerate and slow down again. The same goes for skipping rope, exercises on simulators, step aerobics.
Once the type of training is selected, you need to decide where it is most appropriate. Indoor classes in an aerobics group are the best option. First, it’s an opportunity to train all year round, no matter the weather outside. Plus, there’s always company and there’s no need to convince anyone to work together. In aerobics, the trainer maintains a proper pace. Musical accompaniment prevents you from thinking about fatigue and makes weight loss exercise fun.
In terms of a set of movements within aerobics, different directions have been singled out: dance aerobics, plastic striptease, pilates, battalion, shaping, taibo and others. Among them, you can start activities at an active pace, with static load or stretching exercises. Taibo and the battalion commander imply a crazy rhythm of training without a break. To speed up weight loss, you can exercise in thermal underwear. If you feel tired and need to relax, choose Pilates. Exercises are combined depending on the area of accumulation of fat deposits, preferences in pace.
Strengthening the load on all muscle groups
Most often, fullness 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 shoulders. Of course, it is much easier to remove fat from a particular area than 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 that is found mostly in the same part of the body. For example, if you need to reduce the volume of the buttocks, then physical activity should fall primarily on the muscles of this part of the body.
Butt exercises primarily involve swinging the legs backwards, forwards and sideways from a standing position, as well as lifting the legs backwards from a prone position. Leg swings are performed in 3 sets of 15-20 times in each direction, or three sets with breaks in one minute - swings backwards, also forwards and to the side. Lying on your stomach swings may not work right away, so you can start doing the 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 by one, so as not to give the muscles much rest between movements.
Of course, just rocking won’t help you deal with the accumulation of fat in your buttocks. These weight loss exercises should also be supplemented with squats that put a good load on the gluteus and hips. You must first squat 18-20 times without dumbbells or weights. The downward movement should be twice as slow as the upward movement, because the muscles expend more energy in the negative phase - during stretching, not contraction.
As your endurance grows, you can complicate your task by lifting dumbbells of 3-5 kg, and also increase the number of squats in the approach. This is needed to prolong the exercise over time, forcing the body to burn fat faster.
The usual place to accumulate excess fat is in the abdomen. Even relatively 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 workout with squats and kicks. For starters, lean forward, then left and right. You do not have to reach for socks during this exercise. The main thing is to make the back muscles work, not increase the stretch. Lateral flexion is performed with dumbbells - 5-7 kg, because otherwise it is difficult to force the lateral abdominal muscles to work. The bandages are performed in three sets of 15-20 repetitions.
An athletic, tense abdomen is formed by exercises to work the abdominal muscles. For example, bending the body from a lying position has been known to everyone since school days. At the same time, the legs are bent and the feet lie flat on the floor, with the toes hooked to the crossbar. The hands should be held behind the head or pressed to the chest, but in no case should you be tempted to help them perform the movements. Such a weight loss exercise is even more effective if performed on a special bench, which rises to the point of attachment of the feet in such a way that the body and head are down, increasing the range of motion.
If body bending is not achieved initially, 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 towards the bent legs, just spread them to the side, and not straight into each other. If the legs are bent and the feet are on the floor, then only the body is pulled to the side. The lower part of the press is trained by lifting the straightened legs from a lying position.
Regularly doing sports, performing various sets of weight loss exercises will undoubtedly 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 certain area and practically do not injure other tissues in this part of the body. Cavitation works by means of 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 removes fat naturally from the extracellular space. The whole procedure is painless and, most importantly, does not require a rehabilitation period. In just one session of such ultrasonic cavitation, you can lose up to 3 cm of volume in the hips, waist or any other part of the body.
LPG massage is, above all, 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. The working head of the LPG device retracts the skin area with a vacuum and completes the effect with a roller massage. In order to accelerate lymph outflow and metabolism in general, the working head simultaneously performs infrared heating of the area.
Local fat deposits also disappear quickly with the help of mesotherapy with special preparations that destroy fat cells. These substances are injected with needles into the desired area and removed by the lymphatic system along with fat. Only part of the fat cells are removed because their presence is still necessary for the normal functioning of the body.
In comprehensively addressing the problem of excess body fat, hardware techniques can take center stage. The result is enhanced by regular exercise and aerobic weight loss exercises, as well as proper nutrition.