One of the options for losing weight is exercise for weight loss. If during the day you constantly spend energy on doing ordinary chores around work and home, this can be quite equated with playing sports. Any 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 tough even 70 years ago, when there were not so many household appliances, transport, passive entertainment. Even just to take 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 aforementioned physical activity.
Now we are increasingly saving 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, excess weight is formed in those who have a sedentary job, are accustomed to travel by personal transport, and spend their rest in front of a TV or computer.
Also, a lot depends on genetic background, metabolic characteristics and eating habits. A large amount of fatty, high-calorie foods, food from fast food establishments, 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, therefore, the usual three meals a day with meals until full saturation is already overeating. And this is 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, only people with an accelerated metabolism do not get fat, in whom the excess of nutrients leave the body in a natural way.
To do without stress for the body, when switching to proper nutrition for weight loss, you need to gradually reduce portions of high-calorie foods: potatoes, cereals, noodles, flour, sweet. 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 or sunflower oil, forgetting about mayonnaise. From your favorite vegetable salads, you can exclude some ingredients such as crackers or potatoes. Against the background of a small but noticeable decrease in the caloric content of food consumed, exercise for weight loss accelerates the process of burning subcutaneous fat.
You should not try to fool yourself, trying to choose a type of load that will be both effective and not too laborious. To lose those extra pounds, you need to move - the more the better.
Consider what exercises to do for weight loss.
Slimming jogging
Children always want to run, jump, play ball, swim and ride a bike. Therefore, take the exercises for weight loss themselves as fun entertainment from childhood. However, it is not so easy to find time for their implementation. It's great if a visit to the gym with regular aerobics classes, rooms for exercise machines, treadmills, etc. fits freely into the schedule.
It often happens that the road to the place of training takes more time than the actual exercise. This stops many on the path 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 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 to help you lose weight is jogging. It uses almost all muscle groups of a person, up to the mimic ones. For jogging, a park or school stadium is suitable, 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. Joint training will seem much easier and more interesting. Running as a weight loss exercise 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 harm the heart.
You need to start running once a week for 20-30 minutes, gradually increasing the frequency and duration of training. The body's endurance will surely increase, and soon the run time can be extended to 3-4 runs per week, 60-80 minutes each. Such training very quickly depletes the reserves 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 the 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 in second place in terms of the rate of calorie consumption. Of course, such exercises for weight loss are much more difficult to carry out than running, because the former requires a bicycle and a place to ride, and the latter requires a pool.
Aerobic exercise for weight loss
All effective weight loss exercises are performed on time, not on the result, and require proper breathing, therefore, they are aerobic. Oxygen is involved in the burning of nutrients in muscle cells, which means proper breathing is just as important as the stress on the muscles itself.
In fact, running, cycling, team games (football, volleyball, basketball), training on simulators, aerobics and even jumping rope are all aerobic exercises for weight loss and keeping fit. Only 20 minutes after the start of training (in the absence of long breaks), fat reserves begin to be consumed. So you need to be patient and enthusiastic so that the workout lasts longer - at least 40-50 minutes.
The intensity and speed of exercise does 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 precisely on short-term jerks, which cause a disproportionate consumption of energy by muscle cells. That is, the run should change the pace from time to time - they will accelerate and decelerate again. The same applies to jumping rope, exercise on simulators, step aerobics.
When the type of training has been chosen, you need to decide where it is most convenient to do it. Classes in the hall in the aerobics group are the best option. Firstly, it is an opportunity to train all year round, regardless of the weather outside. In addition, there is always a company, and there is no need to persuade anyone to work out together. In aerobics, the coach maintains the correct pace. Musical accompaniment keeps fatigue away and makes exercise for weight loss fun.
According 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 pick up activities at an active pace, with exercises for static load or stretching. Taibo and the battalion commander imply a crazy rhythm of training without respite. To speed up weight loss, you can exercise in thermal underwear. If you feel tired and need to relax, choose Pilates. Workouts are combined depending on the zone of accumulation of fat deposits, preferences in terms of pace.
Strengthening loads on all muscle groups
Most often, fullness begins with the accumulation of fat in certain parts of the body - on the abdomen, buttocks, hips, on the back in the waist area or under the shoulder blades. Of course, it is much easier to remove fat from a specific area than to reduce body weight in general. To do this, use exercises for weight loss, designed to work 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 primarily include swinging the legs back, forward and sideways from a standing position, as well as raising the legs back from a prone position. Leg swings are performed in 3 sets of 15-20 times in each direction, that is, three sets with breaks in one minute - swing back, also forward and to the sides. Lying on your stomach, swings may not work right away, so you can start doing 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 a lot of respite 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 glutes and hips. 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, since the muscles consume more energy in the negative phase - during the stretch, not the contraction.
As your endurance grows, you can complicate your task by picking up 3-5 kg dumbbells, 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.
A common place for excess fat to accumulate is the belly. 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 leg kicks. To begin with, tilts forward, then left and right. You don't need to reach your socks during this exercise. The main thing is to make your back muscles work, and not increase the stretch. Lateral bends are performed with dumbbells - 5-7 kg, since otherwise it is difficult to force the lateral abdominal muscles to work. Bends are performed in three sets of 15-20 reps each.
An athletic, toned abdomen is formed by exercises for the work of the abdominal muscles. For example, bending the body from a prone 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 their toes hooked on a crossbar. Hands should be kept behind the head or pressed to the chest, but in no case should you be tempted to help them perform their movements. Such an exercise for weight loss is even more effective if it is performed on a special bench, which rises to the place of fixation of the feet in such a way that the body and head are down, increasing the range of motion.
If at first the bending of the body is not obtained, then it is possible to bend the knees in the prone position towards the body. For the lateral oblique muscles to work, you can perform the same movement of the body towards the bent legs, only spread 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 retracted to the side. The lower abdomen is trained by raising the straightened legs from the supine position.
Regularly going in for sports, performing 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 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 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.
Fat is removed by the body 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 in volume in 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 body contours, is able to remove "breeches" on the hips, folds of fat on the buttocks or back. The working head of the LPG device draws in the skin area using vacuum and complements the effect with a roller massage. To accelerate the outflow 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 by the lymphatic system along with the fat. Only part of the fat cells is removed, since 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 the main place. The result is reinforced by regular exercise and aerobic exercise for weight loss, as well as proper nutrition.