One of the options to lose weight is to exercise to lose weight. If you spend energy on regular work and housework during the day, it can be equated with sports. Any physical activity helps maintain a slim figure, but for many reasons laziness gains more.
70 years ago, when home appliances, transportation, and passive entertainment were not so common, the problem of obesity was not so difficult. You even had to fetch water from the well, chop wood, light the stove, and heat the water just to take a shower. It would not have been possible to do a simple daily job without the physical activity mentioned above.
We are now increasingly saving energy through electrical appliances, utilities and transportation. Stored nutrients appear in the form of fat deposits in cellulite, thighs, hips and abdomen. Often, overweight occurs in people who are sedentary, accustomed to traveling in private transport, and spend their leisure time in front of the TV or computer.
Much also depends on genetic makeup, metabolic characteristics, and eating habits. High-fat, high-calorie foods, foods from fast food establishments, cravings for sweets, starchy foods, or systematic overeating cause an increase in fat mass. If you spend a lot of energy during the day, eating something sweet or starchy is not critical.
Unfortunately, it is not typical for most people to lead an active lifestyle, so it is better to eat three meals a day until you are full. And not to mention light snacks during the day. Even a slight overeating can lead to a slow but steady increase in fat mass. In this case, not only do people with accelerated metabolism not get fat, but a large amount of nutrients are naturally eliminated from the body.
To do without stress for the body, you need to gradually reduce the portions of high-calorie foods: potatoes, cereals, noodles, flour, sweets, while switching to a proper diet to lose weight. Foods rich in carbohydrates and fats can be replaced with fresh vegetables and salads, which is also suitable as a side dish.
Salads should be seasoned with olive or sunflower oil, forgetting about mayonnaise. You can exclude some ingredients from your favorite vegetable salads, such as crackers or potatoes. Exercise to lose weight against the background of a small but noticeable decrease in the caloric content of food consumed accelerates the process of burning subcutaneous fat.
You should not try to deceive yourself by trying to choose a type of load that is both effective and does not require much effort. You need to take action to lose those extra pounds - the more, the better.
Think about what exercises you need to do to lose weight.
Weight loss run
Children always want to run, jump, play ball, swim and ride a bike. Therefore, consider weight loss exercises as a fun pastime from childhood. But finding time to implement them is not so easy. Ordinary aerobics classes, simulators, treadmills, etc. It is better to visit the gym, which has rooms for, if the schedule fits freely.
It often happens that the road to training takes more time than real training. This stops many on the path to an athletic build. However, it is not necessary to engage in a program developed by only one person under the supervision of a coach. The key is to get the muscles working, and this can be done both at home and in the nearest park or on a school playground not far from home.
The most energy-intensive exercise that will help you lose weight is running. Uses almost all muscle groups to imitate a person. A park or school stadium away from roads where the air is saturated with exhaust gases is suitable for running.
If you run away with a friend, it's easier to force yourself to work on yourself on a regular basis. Joint training will look easier and more interesting. In terms of weight loss, running is not done at a certain distance, but for a while. You need to monitor your breathing and follow a slow pace, because our task is to burn fat and not damage the heart.
You should start running for 20-30 minutes once a week, gradually increasing the frequency and duration of training. The body's endurance will definitely increase, and soon the running time can be extended to 3-4 runs a week, each lasting 60-80 minutes. Such exercises very quickly reduce the supply of nutrients in the blood, and after 20-30 minutes, subcutaneous fat is used. The fact is that the work of the large muscles of the legs and body requires a lot 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 exercises.
Cycling and swimming are second in terms of calories consumed. Of course, doing such exercises to lose weight is more difficult than running, because the former needs a place to ride a bike and the latter to swim.
Aerobic exercise to lose weight
All effective weight loss exercises are performed for a while and require proper breathing, so it is aerobic. Oxygen is involved in the burning of nutrients in muscle cells, so proper breathing is as important as the stress of the muscles themselves.
In fact, running, cycling, team games (football, volleyball, basketball), training on simulators, aerobics and even jumping rope are aerobic exercises to lose weight and stay in shape. Only 20 minutes after the start of training (unless there are long breaks), fat reserves begin to run out. You need to be patient and enthusiastic to make the training last longer - at least 40-50 minutes.
The intensity and speed of your workouts do not necessarily increase the amount of fat you burn. Therefore, you should not always maintain a high pace of training, but rather increase its duration at a moderate pace. Some aerobic training programs are based precisely on short-term concussions caused by disproportionate energy consumption by muscle cells. That is, the pace of running should change from time to time - they will accelerate and slow down again. The same goes for skipping rope, training in simulators, step aerobics.
When choosing the type of training, you need to decide where it is most convenient to do so. Classes in the aerobics group are the best choice. The first is the opportunity to train all year round, regardless of the weather outside. In addition, there is always a company and there is no need to convince anyone to work together. In aerobics, the coach keeps the right pace. Musical accompaniment prevents you from thinking about fatigue and makes exercise to lose weight fun.
Within aerobics, there were different areas in terms of the set of exercises: dance aerobics, striped plastic, Pilates, battalion, shaping, taibo, etc. Among them, you can do active speed, static loading or stretching exercises. Taibo and the battalion commander envision a crazy training rhythm without a break. You can exercise in thermal underwear to accelerate weight loss. If you feel tired and need to relax, choose Pilates. Exercises are combined according to the area of accumulation of fat deposits, according to your wishes.
Strengthen the load on all muscle groups
Often, fullness begins with the accumulation of fat in certain parts of the body - the abdomen, hips, hips, waist or under the shoulder blades. Of course, it is easier to remove fat from a certain area than to lose weight. To do this, use weight loss exercises designed to work a specific muscle group.
Muscles are mainly nourished by adipose tissue located in the same part of the body. For example, if you need to reduce the size of the hips, physical activity should first fall on the muscles of this part of the body.
Exercises to use the hips are primarily to swing your legs forward, forward and sideways in an upright position, as well as to lift the legs back from a prone position. The foot swings are swung in 3 sets of 15-20 sets in each direction, ie in three sets at intervals of one minute - backwards, as well as forward and sideways. While lying on your stomach, the swings may not work right away, so you can start exercising on all fours. In this case, it is better to work first with one foot and then with the other, without changing them one by one, so as not to take too many breaks between movements between the muscles.
Of course, swinging alone will not help you deal with the accumulation of fat in the hips. These weight loss exercises should also be supplemented with squats that give a good load on the hips and hips. Initially you need to squat 18-20 times without weights in the form of dumbbells or weights. Because the muscles consume more energy in the negative phase, the downward movement should be twice as slow as the upward movement.
As your endurance increases, you can complicate your task by taking 3-5 kg of dumbbells and increase the number of squats in the approach. This is necessary to prolong the training over time, which forces the body to burn fat faster.
A common place for excess fat to accumulate is in the abdomen. Even relatively delicate people can have savings in this area. Lumbar muscles in the lumbar region, abdominal muscles can also be used in a workout with squats and kicks. To start, bend forward, then left and right. You do not need to reach for your socks during this workout. The main thing is to work your back muscles and do not increase the stretch. Lateral bends are performed with dumbbells - 5-7 kg, otherwise it is difficult to force the lateral abdominal muscles to work. The curves are performed in three sets of 15-20 repetitions each.
An athletic, toned abdomen consists of exercises to work the abdominal muscles. For example, bending the body from a prone position has been known to everyone since school years. At the same time, the legs are bent and the legs are stretched out on the ground, the toes are tied to the stick. The hands should be held behind the head or pressed to the chest, but under no circumstances should you want to help them perform their movements. Such an exercise to lose weight is even more effective if it is performed on a special bench, where the body and head are lowered, and the legs are raised in such a way as to increase the range of motion.
If the body does not bend at first, it is possible to bend the knees towards the body while lying down. For the work of the lateral oblique muscles, you can do the same movement of the body towards the bent legs, spreading them to the sides, not just each other. If the legs are bent and the feet are on the ground, only the body is pulled to the side. The lower part of the press is trained by lifting the straightened legs in an extended position.
Regular exercise and various exercises to lose weight will undoubtedly help to achieve the desired result. This in itself requires a lot of time and effort. You can significantly speed up the process by using hardware body shaping techniques.
Equipment techniques are 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 with ultrasonic vibrations generated by the working head of the apparatus. They penetrate to any depth and destroy the walls of fat cells.
Fat is naturally removed from the extracellular space by the body. The whole procedure is painless and, most importantly, does not require a rehabilitation period. In just one session of such ultrasound cavitation, you can lose up to 3 cm in volume at the hips, waist or anywhere on the body.
LPG massage is, above all, a way to fight cellulite, although this technique also corrects the contours of the body, can remove the "pants" on the hips, the layers of fat on the hips or back. The working head of the LPG device draws the skin area using a vacuum and completes the effect with a roller massage. The head, which works to speed up the lymph and metabolism in general, simultaneously carries out infrared heating of the region.
Local fat deposits also disappear quickly with the help of mesotherapy with special drugs that destroy fat cells. These substances are injected into the desired area with needles and removed by the lymphatic system along with the oil. Only part of the fat cells are removed, because their presence is still necessary for the normal functioning of the body.
In the comprehensive solution of the problem of excess body fat, hardware can play a key role. The result is enhanced by regular exercise and aerobic exercise to lose weight, as well as proper nutrition.