One of the options for weight loss is weight loss exercises. If you constantly spend energy during the day on your usual household chores and work, this can be equated to sports. Every physical activity contributes to maintaining a slim figure, but for many reasons laziness is gaining more and more often.
The problem of obesity was not so difficult even 70 years ago, when there were not so many household appliances, transport, passive entertainment. Even just to take a shower, you had to bring water from the well, cut wood, light the stove and heat the water. Performing a simple daily practice was impossible without the aforementioned physical activity.
We are now saving more and more energy at the expense of electrical appliances, utilities and transport. The saved nutrients appear in the form of cellulite, folds of fat on the thighs, buttocks and abdomen. Most often, overweight is formed in those who have a sedentary job, are accustomed to travel by personal transport and spend their vacation in front of a TV or computer.
Much also depends on genetic origin, metabolic characteristics and eating habits. High amounts of fatty, high-calorie foods, fast food, cravings for sweets, starchy foods or systemic overeating leads to an increase in fat mass. It is not crucial 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, therefore the usual three meals a day with food until full satiety is no longer overeating. And this is without taking into account snacks during the day. Even light 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 weight, in whom the excess of nutrients leaves the body naturally.
To do without stress for the body, when you switch to proper nutrition for weight loss, you need to gradually reduce portions of high-calorie foods: potatoes, cereals, noodles, flour, jam. Meals 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 oil or sunflower oil, forgetting about mayonnaise. You can exclude some ingredients such as biscuits 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 deceive yourself when trying to choose a type of load that is both effective and not too time consuming. To lose those extra pounds, you need to move - the more, the better.
Consider what exercises to do to lose weight.
Weight loss jogging
Kids always want to run, jump, play ball, swim and ride a bike. So take the weight loss exercises themselves as fun childhood fun. It is not so easy to find time for their implementation. It's great if a visit to the gym with regular aerobics lessons, simulator rooms, treadmills, etc. , fits freely into the schedule.
It often happens that the journey to the training ground takes more time than the actual exercise. This stops many on the path to athletic physics. But in the end, it is not at all necessary to engage exclusively in a program developed by someone under the guidance of a trainer. 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.
The most energy-intensive exercise that helps you lose weight is jogging. It uses almost all muscle groups of a person, up to imitators. A park or school stadium is suitable for jogging, away from roads where the air is saturated with exhaust gases.
It is much easier to force yourself to work on yourself regularly if you run in the company of a friend. Collaborative learning will seem much easier and more interesting. Running as a weight loss exercise is not done for a certain distance, but for a while. You need to monitor your breathing and stick 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 training. 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 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 movements.
Cycling and swimming are second in terms 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 a result, and require proper breathing, which is why they are aerobic. Oxygen is involved in the process of burning nutrients into 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), simulator training, aerobics and even jumping rope are aerobic exercises to lose weight and stay in shape. Only 20 minutes after the start of the workout (in the absence of long breaks) fat reserves begin to be used up. So you need to be patient and enthusiastic so that the workout lasts 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 rather increase its duration at a moderate pace. Although some aerobic training programs are based on short-term jesters, which cause disproportionate energy consumption by muscle cells. That is, running should change the pace from time to time - they will speed up and slow down again. The same goes for jumping rope, exercise simulators, step aerobics.
When the type of training is chosen, you need to decide where it is most convenient to do it. Exercises in the gym in the aerobics group are the best option. First, it is an opportunity to train all year round, regardless of the weather outside. Plus, there's always company and no need to persuade anyone to work together. In aerobics, the coach maintains the right pace. The musical accompaniment protects you from thoughts of fatigue and makes weight loss exercises fun.
With regard to the set of movements within aerobics, separate directions were distinguished: dance aerobics, strip plastic, Pilates, battalion, shaping, taibo and others. Among them you can take activities at an active pace, with exercises for static loading or stretching. Taibo and the battalion commander suggest a crazy rhythm of training without rest. To speed up weight loss, you can train with thermal underwear. If you feel tired and need to relax, choose Pilates. Workouts are combined depending on the area of accumulation of fat, preferences in pace.
Strengthen 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 lower back or under the shoulders. Of course, it is much easier to remove fat from a certain area than to lose weight in general. To do this, use weight loss exercises designed to work with a specific muscle group.
Muscles consume nutrients from adipose tissue, located mainly 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.
Exercises for working the buttocks mainly include turning the legs backwards, forwards and sideways from an upright position, as well as lifting the legs backwards from a lying position. Leg swings are performed in 3 sets 15-20 times in each direction, ie three sets with breaks in one minute - back swings, also forward and sideways. Lying on your stomach, the swings may not work right away, so you can start doing four-legged exercises. 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, swinging 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 gluteal muscles and thighs. First you need to 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, as the muscles consume more energy in the negative phase - during stretching, not during contraction.
As your endurance increases, you can complicate your task by taking dumbbells of 3-5 kg, and also increase the number of squats in the approach. This is necessary to stretch the exercise over time, forcing the body to burn fat faster.
Often a place for the accumulation of excess fat is in the abdomen. Even relatively weak 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 training with squats and kicks with the legs. First, lean forward, then left and right. You do not need to reach for your socks during this exercise. The main thing is to make the back muscles work, not to increase the stretch. Lateral turns are performed with dumbbells - 5-7 kg, because otherwise it is difficult to force the lateral abdominal muscles to work. The folds are performed in three series of 15-20 repetitions.
Athletic, toned abdomen is formed by exercises to work the abdominal muscles. For example, bending the body from a lying position is known to everyone from school days. At the same time, the legs are bent and the feet lie flat on the floor, with the toes suspended on a crossbeam. 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 their movements. Such a weight loss exercise is even more effective if performed on a special bench, which rises to the place of fixation of the legs in such a way that the body and head are down, increasing the range of motion.
If you do not initially bend the body, then it is possible to bend the knees to 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, only by spreading them from the side and not directly towards each other. If the legs are bent and the feet are on the floor, then only the body is retracted to the side. The lower part of the press is trained by lifting the straight legs from a lying position.
Regular exercise, the implementation of various sets of exercises for weight loss 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 techniques for body shaping.
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 through ultrasonic vibrations generated by the working head of the device. They penetrate to the desired depth and destroy the walls of fat cells.
Fat is removed from the body naturally from the extracellular space. The whole procedure is painless and most importantly does not require a period of rehabilitation. In just one session of such ultrasonic cavitation you can lose up to 3 cm of volume in the thighs, waist or any other part of the body.
LPG massage is primarily a way to combat cellulite, although this hardware technique also corrects the contours of the body, is able to remove "breeches" on the hips, wrinkles on the buttocks or back. The working head of the LPG device pulls in the area of the skin with the help of a vacuum and complements the effect with a massage roller. To speed up the flow of lymph 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 part of the fat cells are removed, as their presence is still necessary for the normal functioning of the body.
With a complete solution to the problem of excess body fat, hardware techniques can take the lead. The result is enhanced by regular exercise and aerobic weight loss exercises, as well as proper nutrition.