A moderate amount of body fat is needed.Health accumulates too much.You should follow any diet and do specific exercises to lose weight.
If you focus your efforts and help your body work at the same time, you can maintain a lean and healthy body.
Why does the body need fat?
Fat stores help to get the necessary vitamins a, d, e, k.helps to accumulate semdites. Fat layer protects internal organs from mechanical damage, shock and injury.
Most people follow popular diets to lose weight, burn excess fat, restrict their diet.Lack of nutrients causes weight loss and at the same time weakness and loss of strength.
To get rid of excess fat and achieve a lean body, you should change your diet and at the same time exercise your body regularly by performing a set of weight loss exercises.In this case, fat starts to fall.
If you are overweight, make sure your thyroid is healthy.If it does not work enough, it will be difficult to remove subcutaneous fat.
Eating right to lose weight
When food is fully digested and digested, the rate of metabolic processes increases and energy consumption increases.As a result, you can lose weight.
The metabolic response to the consumption of poorly integrated foods is insufficient.Accumulates fat cells in fat cells, causes them to rot and add yeast.
Some people use diuretics or laxatives to improve health and lose weight.If used incorrectly, these drugs increase natural absorption and increase body weight.
To restore strength and avoid chronic fatigue, the body requires carbohydrates after a restful workout.They are dairy products, beans, oranges, pineapples, bananas, grapes, pears, pears, dried apricots, dried apricots, dried apricots, dried apricots.
How to do the right exercises for weight loss
Body weight decreases during continuous training, because sports activity creates a calorie deficit.Fat stores and carbohydrates are consumed at the same time.
When you train at a lower intensity, a walker burns more carbs per session.But the level of caloric consumption is low, about 4-5 kcal per minute.
Therefore, if your health level allows, you should do more exercises to lose weight quickly, about 10-12 kcal per minute due to caloric consumption.
Although high-intensity exercise burns less fat than carbohydrates, the total amount of fat is greater than that of low-intensity exercise.
To reduce the weight to 1 kg, you need to burn about 8000 kcal.
When creating a set of exercises for weight loss, it is necessary to take into account the amount of excess fat and the level of physical fitness.
For starters, overweight people should start with low-intensity exercise.Sports movements will need to be performed 2-3 times more often to achieve results.
A set of exercises for losing weight ends with a warm-up and a cool-down.
When the stars are warming up, to properly warm the muscles, carry minimal loads, reduce stress, lower blood pressure, increase blood pressure and increase blood flow.
After training, it is necessary to cool down: gradually reduce the pace and normalize the heart rate.Bending your arms and swimming is beneficial to restore blood circulation in your body, especially after putting stress on your legs.Blood stagnation in the lower extremities is especially dangerous in the case of varicose veins or thrombophlebitis.
Which muscles to load quickly for weight loss?
When creating a personal set of exercises for weight loss, you need to load your legs first.These sports movements require maximum calorie consumption.
In terms of the effectiveness of fat reserves, they are inferior to exercises for the back, pectoral muscles, shoulders and arms.
The last thing is to load the abdominal muscles, because they burn the least calories.
Aerobic exercise for weight loss
For fat loss, aerobic exercise is beneficial: running, swimming, cycling.During active movements, enzymes are produced - protein molecules that accelerate reactions in the body, thus helping to lose weight.
Aerobic exercise stimulates the work of mitochondria, cell electrolytes.Mitochondria oxidize organic substances and use the released energy to synthesize CTRECH MOLECULUS, energy carriers inside the cell.
If 30-40 minutes after the end of training, after the release of weight hormones, there is weight, then aerobic exercises allow you to lose weight during exercise.
First, the body uses carbohydrate stores from the blood and liver.After half an hour, they are finished, subcutaneous and internal oils are consumed.
A certain level of training is required to achieve as quickly as possible.Without fail, to overdo it, you need to measure your heart rate (HR) or "pulse".
If the most efficient way to burn fat during exercise is in the 65% range, then 85% of the maximum frequency for your age.
The maximum frequency is determined by a simple formula: 200 minus the epoch.
Thus, at the age of 35, the maximum frequency is 35 = 165 beats per minute.During training, the heart should contract 107 (165 * 0.65 = 107) 140 (165 * 0.85 = 140) (165 * 0.85 = 140).
One lesson should last approximately one hour.It is optimal for training 3-4 times a week.
The simplest form of exercise that gives the body aerobic exercise is jogging.Aerobic sports movements performed at a speed to rhythmic music are not as effective.
Such a result can be achieved with the help of home exercise machines - bicycles, jogging, rowing.
Benefits of walking and running
If you are obese or overweight, you should do simple exercise to lose weight - this is at an optimal heart rate for your age and at a moderate pace.
Start by walking for 20 minutes.By walking three times a week, you can make progress one or two times.
Then you can increase the duration of each walk to 45-50 minutes, increase their number.
If your fitness level is good enough and you can't reach the recommended heart rate for walking, you should start with jogging.
As your reading level increases, you should increase the distance by 10%.
To prevent damage to your joints, you should do this weight loss exercise in the park and run somewhere not on asphalt.
Use a bicycle or rowing machine
An unpopular advantage of home exercise equipment is the presence of sensors that allow you to monitor your heart rate during exercise.
By exercising regularly on a bike or rowing machine, you can maximize your health benefits and lose weight.It is important not to forget to increase the load on the muscles as the sports opportunities increase.
Unlike the bench press, which focuses primarily on the legs, the rowing machine forces the back, arms, abdominals, and a little bit of the legs and feet to work.
Using two exercise machines in combination has a fat burning effect.So, to lose weight, you should alternate between cycling and rowing machine.
Exercise to lose belly fat
Even if you have a small amount of body fat, your belly can bulge due to weak abdominal muscles.
While performing the exercises, you need to maintain balance.The load must be sufficient for the muscles to be strengthened.Light exercises, even repeated several times, do not bring results.
To strengthen the abdominal muscles and lose weight, it is useful to perform the following set of exercises:
- Sit on a chair, bend your legs and bend back, trying to touch the floor with your hands and hands.
- Support your arms from behind and sit with arms and legs.Raise your closed legs as high as possible.
- The initial situation is the same.Lift each leg separately.
- Lie on the bed and hold your palms behind your head.Bend your legs, touch your knees to your chest, burn your legs, and return to the starting position.
- Embrace your body.Raise and lower the leg to a flat position.
- Fragrant, create children, lower, lower, "scissors".
- Lie down, raise your legs directly 30 cm from the floor.Perform "scissors" in the horizontal plane.
- Walk your legs and raise your torso to an upright position.Hands are subtracted from the back of the hand.
It is useful to perform 3-4 exercises from this complex during classes.It is enough to lose weight up to step 15.
Exercises for the hind legs - thighs and calves
To reduce fat deposits on the legs, it is useful to stretch slowly and return to the starting position.The hands are placed on the back of the head or on the back, the back is straight, the legs are shoulder-width apart.
To increase the load, hold your hands behind the door, sit on one leg and keep the other on the floor.
To work the leg muscles, dig in and move from your hands or the back of your head, on your palms.
The muscles of the legs and back are strengthened from the straightened legs and all quadrupeds.
To develop lean muscles, shift your body weight from your heels to your toes and hold onto a wall or threshold for balance.First, do the exercise by standing on both feet.As the training progresses, use one leg.
Exercises for weight loss
To engage the erector muscles, it is useful to include the following exercises in the training complex:
- In a standing position, feet shoulder-width apart, palms on your back, make circular movements with your back.
- Stand up, bend the leg, rise as high as possible, move it to the side and return to the starting position.Repeat on the other leg.
- Get into your knees, hips, and back.Sitting down, touch your left foot with your hips, returning to the starting position, touch your right foot.
- Sitting on the floor, legs extended in a standing position.Move forward onto your hips.
- Lie on your back and bend your body.Lift from your hips, leaning on your feet and shoulders.
Do each exercise 15 times.