One of the weight loss options is weight loss training. If you constantly spend energy during the day at work and at home, this can be equated with playing sports. Every physical activity contributes to maintaining a slim figure, but for many reasons, laziness wins more and more often.
The problem of obesity was not so acute even 70 years ago, when there was not so much household appliances, transportation, passive entertainment. Even just to take a shower, it was necessary to bring water from the well, chop wood, turn on the stove and heat the water. Performing a simple daily routine was impossible without the aforementioned physical activity.
Now we are saving more and more energy at the expense of electrical equipment, services and transportation. Preserved nutrients appear in the form of cellulite, fat folds in the thighs, buttocks and abdomen. Most often, excess weight is formed in those who have a sedentary job, are accustomed to traveling by personal transport and spend their vacation in front of a TV or computer.
Also, much depends on genetic background, metabolic characteristics, and eating habits. A large amount of high-calorie fatty foods, food from fast food establishments, a passion for sweets, starchy foods or systematic eating leads to an increase in fat mass. It is not critical to eat something sweet or starchy if you expend a lot of energy during the day.
Unfortunately, leading an active lifestyle is not typical for most people, therefore, three regular meals a day with meals until full satiety is already eating. And this regardless of light meals during the day. Even light overeating can cause a slow but steady increase in fat mass. In this case, only people with an accelerated metabolism do not gain weight, in whom excess nutrients are removed from the body naturally.
To do without stress for the body, when switching to the right food for weight loss, you should gradually reduce portions of high-calorie foods: potatoes, cereals, noodles, flour, sweet. 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 the 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 the food consumed, weight loss exercise accelerates the process of burning subcutaneous fat.
You should not try to deceive yourself, trying to choose a type of load that will be effective and not too troublesome. To lose extra pounds, you need to move - the more, the better.
Consider what exercises you should do for weight loss.
Slimming run
Kids always love to run, jump, play ball, swim and ride a bike. Therefore, take weight loss exercises as fun fun since childhood. However, it is not so easy to find time to implement them. Great if a visit to the gym with regular gymnastics hours, with rooms for simulators, treadmills, etc. Fits loosely into the schedule.
It often happens that the road to the training site takes longer than the actual exercise. This stops a lot on the way to an athletic physique. But after all, 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 get the muscles working, and this can be done both at home and in the nearest park, or on the school playground, not far from home.
The most energetic exercise to help you lose weight is running. It uses almost all of a person's muscle groups, to imitate them. For jogging, a park or school stadium is convenient, away from roads, where the air is saturated with exhaust gases.
Much is much easier to force yourself to work on yourself regularly if you run in the company of a friend. Joint training will seem much easier and more interesting. Running as an exercise for weight loss is performed not for a certain distance, but for a while. It is necessary to monitor your breathing and adhere to a slow pace, because our task is to burn fat and not damage the heart.
You should start running once a week for 20-30 minutes, gradually increasing the frequency and duration of exercise. The endurance of the body 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 depletes 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 great expenditure of energy. For example, the efficiency of human muscles is only 0. 1. This means that intense exercise can burn ten times more calories than you need to perform the movements.
Cycling and swimming are in second place in terms of the rate of calorie consumption. Of course, such weight-loss exercises are much more difficult to perform than running, because the former requires a bicycle and a place to ride, and the latter requires a pool.
Aerobic exercises for weight loss
All effective weight loss exercises are performed for a while, not for result, and require proper breathing, hence 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 in the muscles themselves.
In fact, running, cycling, team games (football, volleyball, basketball), simulator training, aerobics, and even rope jumping are all aerobic exercises for weight loss and keeping fit. Only 20 minutes after the start of exercise (in the absence of long breaks), fat reserves begin to be consumed. So you need to be patient and enthusiastic in order for the workout to 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 training pace, but rather increase its duration at a moderate pace. Although some aerobic exercise programs are based precisely on short-term bursts, which cause a disproportionate energy consumption by muscle cells. That is to say, the running should change pace from time to time - they will accelerate and slow down again. The same goes for rope jumping, simulator training, step gymnastics.
Once the type of training is chosen, you need to decide where it is most appropriate to do it. Gym classes in the gymnastics group are the best option. First, it is an opportunity to train all year round, regardless of the weather outside. Moreover, there is always a company, and there is no need to convince anyone to work together. In gymnastics, the coach keeps the right pace. Musical accompaniment prevents you from thinking about fatigue and makes weight loss exercises fun.
As for the group of movements within gymnastics, special directions were distinguished: dance gymnastics, strip plastics, Pilates, battalion, shaping, taibo and others. Among them, you can take activities at an active pace, with exercises for static load or stretching. Taibo and the battalion commander imply a crazy rhythm of relentless training. To speed up weight loss, you can train with 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 rhythm.
Strengthening loads on all muscle groups
Most often, fullness begins with the accumulation of fat in certain parts of the body - in the abdomen, buttocks, buttocks, back in the waist area or under the shoulders. Of course, it is much easier to remove fat from a certain area than to reduce body 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 primarily in the same part of the body. For example, if you need to reduce the volume of the buttocks, then physical activity should fall mainly on the muscles of this part of the body.
Exercises to work the buttocks mainly involve rotating the legs backwards, forwards and sideways from a standing position, as well as raising the legs backwards from a prone position. Leg swings are performed in 3 sets of 15-20 times in each direction, i. e. three sets of breaks in one minute - swings backwards, also forward and to the sides. Lying on your stomach, the swings may not work right away, so you can start doing exercises with all four legs. 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 too much rest between movements.
Of course, shaking alone will not help you deal with the accumulation of fat in the buttocks. These weight loss exercises should also be supplemented with squats, which put a good load on the joints and hips. First you need to do 18-20 times weightless squats in the form of barbells or weights. The downward movement should be twice as slow as the upward movement, as the muscles consume more energy in the negative phase - during stretching, not contraction.
As your stamina increases, you can complicate your task by collecting 3-5 kg dumbbells, and also increase the number of meetings on the approach. This is necessary to stretch the workout over time, forcing the body to burn fat faster.
A common place for the accumulation of excess fat is in the abdomen. Even relatively thin 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 squat and leg kick exercise. To begin, tilt forward, then left and right. You do not need to reach for your socks during this exercise. The key is to get your back muscles working, not stretching. Lateral turns are performed with dumbbells - 5-7 kg, as otherwise it is difficult to force the lateral abdominal muscles to work. Bending is performed in three groups of 15-20 repetitions each.
An athletic, toned abdomen is formed by exercises for working the abdominal muscles. For example, bending the body from a prone position is known to everyone since school days. At the same time, the legs are bent, and the legs are lying flat on the floor, with their toes fixed to a crossbar. The hands should be held behind the head or pressed to the chest, but under no circumstances should you be tempted to help them perform their movements. Such an exercise for weight loss is even more effective if performed on a special bench, which is raised at the place of fixation of the legs in such a way that the body and head are down, increasing the range of motion.
If at first the body curvature is not obtained, then it is possible to bend the knees towards the body while lying down. For oblique lateral muscle work, you can perform the same body movement towards the bent legs, just spreading them to the sides, and not directly to 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 raising the legs directed from the supine position.
Taking regular sports, performing different sets of 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 equipment 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 damage other tissues in this part of the body. Cavitation works by means of ultrasonic vibrations created by the working head of the apparatus. They penetrate to the desired depth and destroy the fat cell walls.
Fat is removed from the body naturally from the extracellular space. The whole procedure is painless and, most importantly, does not require a rehabilitation period. In just one such ultrasonic cavitation session, you can lose up to 3 cm in volume at the hips, waist or any other part of the body.
LPG massage is, first of all, a way to fight cellulite, although this hardware technique also corrects the contours of the body, it is able to remove "fluff" in the hips, fat folds in the buttocks or back. The working head of the LPG device pulls on the skin area using vacuum and complements the effect with a roller massage. To speed up lymph output and metabolism in general, the working head simultaneously performs infrared heating of the area.
Local fat deposits also quickly disappear 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 portion of the fat cells are removed, as their 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 center stage. The result is enhanced by regular exercise and aerobic exercise for weight loss, as well as proper nutrition.