One of the weight loss options is weight loss exercise. If you constantly waste energy during the day for normal work and home, it can be equated with sports. Any physical activity helps maintain a lean 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 was not so much household appliances, transport, passive entertainment. Even just taking a shower had to bring water from the well, chop the firewood, light the stove and heat the water. Performing a simple routine was impossible without the aforementioned physical activity.
We are now increasingly saving energy at the expense of electrical appliances, utilities and transport. Preserved nutrients occur in the form of cellulite, fat wrinkles on the thighs, buttocks and abdomen. Overweight is most common in those who do sedentary work, are accustomed to traveling by personal transport, and spend their rest in front of a TV or computer.
In addition, much depends on genetic origin, metabolic characteristics, and dietary habits. High amounts of fatty, high-calorie foods, fast food foods, passion for sweets, starchy foods, or systematic overeating increase fat mass. It is not very important to eat something sweet or starchy if a lot of energy is expended during the day.
Unfortunately, leading an active lifestyle is not typical of most people, so the usual three meals a day with food to fullness is already overeating. And that doesn’t take into account light snacks during the day. Even a slight overeating can cause a slow but steady increase in fat mass. In this case, only people whose metabolism is accelerated when excess nutrients leave the body naturally do not gain weight.
To get rid of stress on the body, moving to a proper diet, to lose weight, you need to gradually reduce the portions of high-calorie foods: potatoes, cereals, pasta, flour, sweet. Dishes rich in carbohydrates and fats can be replaced with fresh vegetables and salads, which are also suitable as a side dish.
Salad should be seasoned with olive or sunflower oil, forgetting mayonnaise. You can exclude some ingredients from your favorite vegetable salad, such as crackers or potatoes. Given the small but noticeable reduction in calorie intake, weight loss exercises speed up the process of burning subcutaneous fat.
You should not try to deceive yourself by trying to choose a workload that is both effective and not overly frustrating. To lose extra pounds, you need to move - the more, the better.
Consider what exercises you need to do to lose weight.
Slimming jogging
Kids always want to run, jump, play ball, swim and ride a bike. Therefore, consider the slimming exercises themselves as fun entertainment from childhood. However, it is not so easy to find time for their implementation. Great for a visit to the gym, where regular aerobics classes, exercise rooms, treadmills and so on. , Freely blends into the schedule.
It often happens that the road to the training site takes more time than the actual exercise. This stops many on their way to an athletic physique. But after all, it is not at all necessary to engage exclusively in a program that someone has created under the supervision of a coach. The most important thing is that the muscles work, and this can be done both at home and in the nearest park, or on the school playground, near home.
The most energy-intensive exercise to help you lose weight is jogging. It uses almost all human muscle groups, up to facial expressions. 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 regularly if you’re running in the company of a friend. Joint workouts will look much easier and more fun. Running as a weight loss exercise is not done for a certain distance but for a certain amount of time. It is necessary to monitor breathing and keep a slow pace because our job is to burn fat, not harm the heart.
You need to start running once a week for 20-30 minutes, gradually increasing the frequency and duration of your workouts. Body endurance will definitely increase, and soon the running time can be extended to 3-4 runs a week, after 60-80 minutes. Such training depletes the amount of nutrients in the blood very quickly, and after 20-30 minutes, subcutaneous fat is used. The thing is, working large leg and body muscles requires huge energy costs. For example, the efficiency of a human muscle is only 0, 1. This means that intense workouts can burn 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 than running, because the former requires a bike and a place to ride, and the latter a pool.
Aerobic exercises for weight loss
All effective weight loss exercises are performed for a period of time, not as a result, and require proper breathing, making them aerobic. Oxygen is involved in the process of burning muscle cells, which means that proper breathing is just as important as the tension in the muscles themselves.
In fact, running, cycling, team games (football, volleyball, basketball), simulation training, aerobics and even jumping are aerobic exercises for weight loss and well-being. Only 20 minutes after the start of training (no long breaks), fat stores begin to consume. So you have to be patient and enthusiastic to make the workout last longer - at least 40-50 minutes.
The intensity and speed of the exercise does not necessarily increase the amount of fat burned. Therefore, you should not constantly maintain a high pace of training, but increase its duration on average. While some aerobic workout programs are based specifically on short-term twitches, which causes muscle cells to consume a disproportionate amount of energy. That is, running from time to time should change the pace - they will accelerate and slow down again. The same goes for jump rope, exercise in simulators, step aerobics.
Once the type of workout has been chosen, you need to decide where it is most convenient to perform. Aerobics group classes in the gym are the best choice. First, it is an opportunity to train all year round, regardless of the outdoor weather. Also, there is always company, and there is no need to persuade anyone to work together. In aerobics, the trainer maintains the right pace. The musical accompaniment prevents you from thinking about fatigue and makes the exercises for slimming fun.
Regarding the set of movements in the field of aerobics, separate directions were singled out: dance aerobics, strip plastic, pilates, battalion, shaping, taiba and others. Among them, you can be active by doing exercises for static load or stretching. The Taibo and Battalion Commander signifies a crazy rhythm of training without respite. To speed up weight loss, you can exercise with thermal underwear. If you feel tired and want to relax, choose Pilates. Workouts are adjusted depending on the area of fat accumulation, pace.
Strengthening of loads on all muscle groups
Fullness usually begins with the accumulation of fat in certain parts of the body - on the abdomen, buttocks, hips, back, lumbar area or under the spatula. Of course, it is much easier to remove fat from a specific 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 located mostly in the same part of the body. For example, if you need to reduce buttocks, then physical activity should primarily depend on the muscles in that part of the body.
Exercises for buttocks work include, in particular, turning the legs backwards, forwards and sideways from a standing position, as well as lifting the legs from a lying position. The swing legs are performed in 3 sets of 15-20 times in each direction, that is, three sets with breaks in one minute - swings backwards, as well as forward and sideways. Lying on your stomach, the swing may not work right away, so you can start doing exercises in four. In this case, it is better to work one foot first and then the other without changing them one by one, so that the muscles do not create much respite between movements.
Of course, swinging alone will not help you cope with the accumulation of fat in your buttocks. These weight loss exercises should also be supplemented with squats that put good strain on the buttocks and hips. You must first 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 use more energy in the negative phase - during stretching rather than contraction.
As your stamina grows, you can make your task more difficult by taking 3-5 kg of dumbbells, as well as increase the number of squats. It is necessary to prolong the exercise over time, forcing the body to burn fat faster.
A common site of excess fat accumulation is in the abdomen. Even relatively slender people can have deposits in this area. The back muscles in the lumbar region, as well as the abdominal muscles, can be used in a single workout with squats and leg blows. Tilt forward first, then left and right. You don’t need to reach for socks during this exercise. The key is to keep the back muscles working, not increasing the stretch. Lateral bending is performed with dumbbells - 5-7 kg, because otherwise it is difficult to force the lateral abdominal muscles to work. Bending is done in three sets of 15-20 reps.
An athletic, toned abdomen is formed by doing exercises for the abdominal muscles. For example, bending the body from a supine position has been known to everyone since school times. At the same time, the legs are bent and the feet are lying on the floor, the toes hooked on the crossbar. Your hands should be held behind your head or pressed against your chest, but you should never be tempted to help them make movements. Such an exercise for weight loss is even more effective if it is performed on a special bench that rises to the foot fixation point so that the body and head are lowered, increasing the amplitude of movements.
If the bending of the body is not achieved at first, then the knees can be bent towards the body. For lateral diagonal muscle work, you can perform the same body movement toward bent legs, just spread them sideways, not directly into each other. If the legs are bent and the feet are on the floor, then only the body retracts to the side. The lower part of the press is trained by lifting the straightened legs from a lying position.
Regular exercise, performing various exercises for weight loss will definitely help to achieve the desired result. This alone requires 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 Quickly
Cavitation and LPG massage procedures reduce the number of fat cells in a given area and practically do not damage other tissues in that part of the body. Cavitation operates using 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 naturally removes fat from the intercellular 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 hip, waist or any other part of the body.
LPG massage is primarily a way to fight cellulite, although this hardware technique also corrects the contours of the body, is able to remove "bridges" on the hips, fat folds on the buttocks or back. The working head of the LPG device in a vacuumto accelerate lymph drainage and metabolism in general, the workhead performs infrared heating at the same time.
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 site with needles and the lymphatic systems are removed along with the fat. Only part of the fat cells are removed because they are still necessary for the normal functioning of the body.
Hardware methods can play a key role in fully addressing excess body fat. The result is enhanced by regular exercise and aerobic exercises for weight loss, as well as proper nutrition.