One option to lose weight is exercise to lose weight. If during the day you constantly expend energy on the usual house and office work, this can be likened to exercise. Any physical activity contributes to maintaining a slim figure, but for various reasons, laziness wins more often.
The problem of obesity was not so difficult even 70 years ago, when there were not so many household appliances, transportation, passive entertainment. Even just to take a shower, it is necessary to bring water from the well, chop wood, turn on the stove and heat the water. Carrying out simple daily routines is impossible without the above-mentioned physical activities.
Now we are saving more and more energy at the expense of electrical equipment, utilities, and transportation. Stored nutrients appear in the form of cellulite, the folds of fat in the thighs, buttocks, and stomach. Most often, excess weight is formed in those who have a regular job, are used to traveling by personal transport, and spend their rest in front of the TV or computer.
Also, a lot depends on the genetic background, metabolic characteristics and eating habits. A large number of fatty, high-calorie foods, foods from fast food companies, cravings for sweets, starchy foods or systematic overeating leads to an increase in fat mass. It is not 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 for most people, therefore, eating the usual three meals a day by eating until full is overeating. And this is without taking into account snacks during the day. Even light overeating can lead to a slow but steady increase in fat mass. In this case, only people with an accelerated metabolism do not get fat, in which excess nutrients leave the body naturally.
To do without stress for the body, when turning to proper nutrition for weight loss, you need to gradually reduce the portion of high-calorie foods: potatoes, cereals, noodles, flour, sweets. 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, forget about mayonnaise. From your favorite vegetable salad, you can exclude some ingredients such as crackers or potatoes. Against the background of a small but noticeable decrease in the calorie content of the food consumed, exercise for weight loss accelerates the process of burning subcutaneous fat.
You should not try to fool yourself, trying to choose the type of load that is effective and not too tiring. To lose that extra weight, you need to move - the more, the better.
Consider what exercises to do to lose weight.
Slimming jogging
Children always want to run, jump, play ball, swim and ride bicycles. Therefore, take exercise for weight loss itself as a fun pastime from childhood. However, it is not easy to find time for its implementation. It's great if a visit to the gym with regular aerobics classes, with room for simulators, treadmills, etc. fits into the schedule.
It often happens that the road to the practice site takes longer than the actual practice. This stops many people on the road to an athletic body. But in any case, it is absolutely not necessary to engage exclusively according to a program developed by someone under the supervision of a coach. The main thing is to train the muscles, and this can be done 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 of a person's muscle groups, right down to mimics. For jogging, parks or school stadiums are suitable, away from highways, where the air is saturated with exhaust gases.
It's much easier to force yourself to work on yourself regularly if you walk in the company of a friend. Joint training will seem much easier and more interesting. Running as a weight loss exercise is carried out not for a certain distance, but for a while. It is important to monitor your breathing, and adhere to a slow pace, because our job is to burn fat, and not to harm the heart.
You should start running once a week for 20-30 minutes, gradually increasing the frequency and duration of training. Endurance will definitely increase, and soon the running time can be extended to 3-4 runs per week, each 60-80 minutes. Such training very quickly depletes the supply of nutrients in the blood, and after 20-30 minutes subcutaneous fat is used. The reason is, the work of the large muscles of the legs and body requires a large energy expenditure. For example, the efficiency of human muscle is only 0. 1. This means that intense exercise can burn ten times more calories than you need to perform the movement.
Cycling and swimming are second in terms of the level of calorie consumption. Of course, such exercises for weight loss are much more difficult to perform than running, because the former require a bicycle and a place to ride, and the latter require a pool.
Aerobic exercise for weight loss
All effective weight loss exercises are done for a while, not for results, and require proper breathing, therefore aerobics. Oxygen is involved in the process of burning nutrients in muscle cells, which means that proper breathing is 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 all aerobic exercises for weight loss and fitness. Only 20 minutes after the start of training (in the absence of a long rest), fat reserves begin to be consumed. So you have to be patient and enthusiastic for the workout to last longer - at least 40-50 minutes.
The intensity and speed of exercise do not necessarily increase the amount of fat you burn. Therefore, you should not constantly maintain a high speed of training, but increase its duration at a moderate pace. Although some aerobic training programs are based on short-term jerks, which lead to a disproportionate consumption of energy by muscle cells. That is, runners have to change speed over time - they will accelerate and slow down again. The same goes for jumping rope, simulator exercises, 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. First, it's an opportunity to train all year round, regardless of the weather outside. In addition, there is always company, and there is no need to persuade anyone to work out together. In aerobics, the trainer maintains the correct pace. The accompaniment of music keeps you from thinking about fatigue and makes exercising for weight loss fun.
In terms of the range of movements in aerobics, separate directions are distinguished: dance aerobics, plastic strip, Pilates, battalion, formation, taibo and others. Among them, you can perform activities at an active pace, with exercises for static loads or stretching. Taibo and the battalion commander implied a crazy rhythm of training without a break. To speed up weight loss, you can work out in 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 speed.
Strengthens the load on all muscle groups
Most often, fullness begins with the accumulation of fat in certain parts of the body - on the stomach, buttocks, hips, on the back in the waist area or under the shoulder blades. Of course, it is much easier to lose fat from certain areas than to lose weight in general. To do this, use exercises for weight loss, which are designed to work out specific muscle groups.
Muscles consume nutrients from adipose tissue located mainly in the same body part. For example, if you need to reduce the volume of the buttocks, then physical activity should be carried out mainly on the muscles of this part of the body.
Exercises to work the buttocks primarily include swinging the legs back, forward and sideways from a standing position, and lifting 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 a minute's rest - swinging backwards, as well as forward and sideways. Lying on your stomach, the swing may not work right away, so you can start doing crawling 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 a lot of rest between movements.
Of course, swinging alone will not help you deal with fat accumulation in the buttocks. This weight loss exercise should also be complemented by squats, which provide 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, because the muscle consumes more energy in the negative phase - during stretching, not contraction.
As your endurance grows, you can complicate your task by taking 3-5 kg dumbbells, and also increase the number of squats in the approach. This is necessary for stretching exercises over time, forcing the body to burn fat faster.
A common place for excess fat to accumulate is in the abdomen. Even relatively lean people can have a stash in this area. The back muscles in the waist area, as well as the abdominal muscles, can be used in one exercise with squats and leg kicks. To begin with, tilt forward, then left and right. You don't need to reach for your socks during this exercise. The main thing is to work your back muscles, and not add to the stretch. Lateral bends are performed with dumbbells - 5-7 kg, because otherwise it is difficult to force the lateral abdominal muscles to work. Bends are performed in three sets of 15-20 repetitions each.
An athletic and toned stomach is formed by exercises for working the abdominal muscles. For example, bending the body from the 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 the toes pressed against the bars. Hands should be held behind their heads or pressed to their chests, but you shouldn't be tempted to help them with the movement. Such exercises for weight loss are even more effective if they are performed on a special bench, which rises to the place of fixation of the legs in such a way that the body and head go down, increasing the range of motion.
If at first the flexibility of the body is not obtained, then it is possible to bend the knees towards the body while lying down. For the lateral oblique muscle work, you can perform the same body movement in the direction of the bent leg, only extending it to the side, and not directly against each other. If the legs are bent and the feet are on the floor, then only the body is pulled to the sides. The lower part of the press is trained by lifting straightened legs from a supine position.
Regular exercise, 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 speed up the process significantly by using hardware body shaping techniques.
Hardware technique - a proven way to lose weight fast
Cavitation massage procedures and LPG reduce the number of fat cells in certain areas 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 equipment. 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 entire procedure is painless and, most importantly, does not require a period of rehabilitation. In just one such ultrasonic cavitation session, you can lose up to 3 cm in volume in your hips, waist or other body parts.
LPG massage is, first of all, a way to fight cellulite, although this hardware technique also corrects the contours of the body, is able to remove "pants" on the hips, fat folds on the buttocks or back. The working head of the LPG device draws in the skin area using a vacuum and completes the effect with roller massage. To speed up lymph flow and metabolism in general, the working head simultaneously conducts infrared heating of the area.
Local fat deposits are also quickly lost with the help of mesotherapy with special preparations that destroy fat cells. These substances are injected into the desired area with a needle and removed by the lymphatic system along with the fat. Only part of the fat cells are removed, because their presence is still necessary for the normal functioning of the body.
In a comprehensive solution to the problem of excess body fat, hardware engineering can take the main place. The results are strengthened by regular exercise and aerobic exercise for weight loss, as well as proper nutrition.