One of the options for weight loss is exercise to lose weight. If you often spend your energy on daily work and housework during the day, this can be equivalent to exercise. Any physical activity helps to maintain a slim figure, but for many reasons, laziness is increasing.
The obesity problem was not so serious 70 years ago, when there were not so many household appliances, vehicles, and passive entertainment. Even if it's just a shower, you have to dig up water from the well, chop wood, set fires, and boil water. Without the above-mentioned physical activities, it is impossible to carry out simple daily activities.
Now, we are increasingly saving energy at the expense of electrical appliances, utilities and transportation. The preserved nutrients appear in the form of cellulite, fat folds on the thighs, buttocks and abdomen. In most cases, those who are sedentary, accustomed to traveling in private transportation and resting in front of a TV or computer will develop excess weight.
In addition, it largely depends on genetic background, metabolic characteristics and eating habits. Large amounts of fat, high-calorie foods, foods from fast food restaurants, enthusiasm for sweets, starchy foods, or systemic overeating can lead to increased fat mass. If you consume a lot of energy during the day, eating sweets or starchy foods is not important.
Unfortunately, it is not common for most people to lead an active lifestyle. Therefore, the usual three meals a day until full saturation is already overeating. This has not taken into account the snacks during the day. Even mild overeating can cause fat mass to increase slowly but steadily. In this case, only people with accelerated metabolism will not get fat, and excess nutrients will be excreted from the body in a natural way.
In order to keep the body free from stress, when switching to proper nutrition to lose weight, you need to gradually reduce the amount of high-calorie foods: potatoes, grains, noodles, flour, sweets. Dishes rich in carbohydrates and fats can be replaced with fresh vegetables and salads, and they are also suitable as side dishes.
Salads should be seasoned with olive oil or sunflower oil, forget the mayonnaise. From your favorite vegetable salad, you can exclude some ingredients, such as biscuits or potatoes. In the context of a slight but significant decrease in the calorie content of the food consumed, weight loss exercise will accelerate the process of burning subcutaneous fat.
You should not try to deceive yourself, try to choose a load type that is both effective and not too laborious. To lose excess weight, you need to move-the more the better.
Consider what exercise to lose weight.
Weight loss jogging
Children always want to run, jump, play ball, swim and ride bicycles. Therefore, the weight loss exercise itself is regarded as a childhood pastime. However, it is not easy to make time for their implementation. If there are regular aerobic exercise courses, simulators, treadmills and other rooms that can freely adapt to the schedule, that would be great.
It often happens that the road to the training site takes more time than the actual exercise. This prevents many people from taking the path of sports physique. But after all, there is no need to participate exactly in accordance with a plan that someone makes under the supervision of a trainer. The main thing is to let the muscles work. This can be done at home and in the nearest park, or on the school playground not far from home.
The most energy-consuming exercise to help you lose weight is jogging. It uses almost all muscle groups of a person, down to the imitated muscle group. For jogging, parks or school stadiums are suitable, away from the road, where the air is full of exhaust fumes.
If you run with a friend, it is much easier to force yourself to exercise regularly. Joint training looks easier and more interesting. Running as a weight loss exercise is not to run a certain distance, but to run for a period of time. It is necessary to monitor your breathing and stick to a slow rhythm, because our task is to burn fat, not to hurt the heart.
You need to start running once a week for 20-30 minutes each time, gradually increasing the frequency and duration of training. The endurance of the body will definitely increase, and soon the running time can be extended to 3-4 times a week, 60-80 minutes each time. This kind of training will quickly deplete the nutrient supply in the blood, and subcutaneous fat will be used after 20-30 minutes. The problem is that the work of the large muscles of the legs and body requires huge energy expenditure. For example, the efficiency of human muscles is only 0. 1. This means that high-intensity training can burn ten times more calories than the calories needed to perform the action.
Cycling and swimming rank second in terms of calorie consumption rate. Of course, this kind of weight loss exercise is much more difficult than running, because the former requires bicycles and places to ride, while the latter requires a swimming pool.
Aerobic exercise to lose weight
All effective weight loss exercises are performed for a period of time, not results, and require proper breathing, so they are aerobic exercises. Oxygen is involved in the burning process of nutrients in muscle cells, which means that proper breathing is as important as the pressure of the muscle itself.
In fact, running, cycling, team sports (football, volleyball, basketball), simulator training, aerobic exercise and even skipping rope are all aerobic exercises for weight loss and health. Only 20 minutes after the start of training (without long rest), the fat reserves begin to deplete. So you need patience and enthusiasm so that the exercise can last longer-at least 40-50 minutes.
The intensity and speed of exercise will not necessarily increase the amount of fat you burn. Therefore, you should not always maintain a high-tempo training, but should increase its duration at a moderate pace. Although some aerobic training programs are based on short-term twitches, this causes muscle cells to consume energy disproportionately. In other words, runners should change their pace from time to time-they will accelerate and decelerate again. The same applies to skipping rope, simulator exercises, and aerobic exercises.
After selecting the type of training, you need to decide where it is most convenient. Taking classes in the hall of the aerobics group is the best choice. First of all, regardless of the weather outside, this is an opportunity to train throughout the year. In addition, there is always a company, and there is no need to persuade anyone to exercise together. In aerobic exercise, the coach maintains the correct pace. Musical accompaniment makes you no longer want to be tired and makes weight loss exercise fun.
As far as the action group in aerobics is concerned, different directions are distinguished: dance aerobics, striptease, Pilates, brigade, shaping, tabo, etc. Among them, you can exercise at an active pace, perform static loads or stretch exercises. Taber and the battalion commander hinted at the crazy training rhythm, and there was no chance to breathe. In order to speed up weight loss, you can wear thermal underwear to exercise. If you feel tired and need to relax, choose Pilates. According to the accumulation area of fat deposits, speed preference is combined with exercise.
Strengthen the load of all muscle groups
In most cases, fullness begins with fat accumulation in certain parts of the body-the abdomen, buttocks, buttocks, back of the waist, or under the shoulder blades. Of course, removing fat from a specific area is much easier than reducing weight. To do this, use weight loss exercises designed to exercise specific muscle groups.
Muscles consume nutrients from fatty tissues that are mainly located in the same part of the body. For example, if you need to reduce the volume of the buttocks, then physical activity should mainly fall on the muscles of this part of the body.
The exercises to exercise the hips mainly include swinging the legs backwards, forwards, and to the sides from a standing position, and lifting the legs backwards from a prone position. The leg swings are performed in 3 sets of 15-20 reps in each direction, that is, three sets of rest within one minute-swing backwards, swing forwards, and swing to the sides. Lying on your stomach, the swing may not work immediately, so you can start exercising with your limbs. In this case, it is best to use one leg first, and then use the other leg. Don't change them one by one, so as not to give the muscles a lot of breathing opportunities between exercises.
Of course, swinging alone will not help you cope with the accumulation of fat in your hips. These weight loss exercises should also be supplemented by squats, which will put a good load on the hips and buttocks. 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 muscles consume more energy during the negative phase-during stretching, not during contraction.
As your endurance grows, you can complicate your tasks by picking up 3-5 kg dumbbells, and you can also increase the number of squats in the field. Over time, this is necessary stretching exercise, forcing the body to burn fat faster.
The common place where excess fat accumulates is the abdomen. Even relatively slim people can have deposits in this area. The back muscles of the waist and the abdominal muscles can be used in an exercise such as squats and kicks. First, lean forward, then lean left and right. In this exercise, you do not need to reach the socks. The main thing is to let your back muscles work, not to increase stretch. Use dumbbells for side bends-5-7 kg, otherwise it is difficult to force the side abdominal muscles to work. The bending is performed in three groups, 15-20 times in each group.
The athletic abdomen is formed by exercising the abdominal muscles. For example, since school days, everyone has known to bend their body from the prone position. At the same time, bend your legs, place your feet flat on the floor, and hook your toes on the beam. Your hands should be placed behind your head or pressed against your chest, but under no circumstances should you try to help them move. If this kind of weight loss exercise is carried out on a special bench, the effect will be better. The bench rises to the fixed position of the feet, so that the body and head are down, and the range of motion is increased.
If the bending of the body is not obtained initially, the knees can be bent toward the body while lying down. For the work of the lateral oblique muscles, you can do the same exercise with your body towards the bent legs, only spreading them to the sides instead of directly stretching towards each other. If your legs are bent and your feet are on the ground, only your body will retract to one side. Train the lower part of the press by lifting the straight leg from the supine position.
Regular participation in sports and various weight loss exercises will undoubtedly help achieve the desired results. This alone requires a lot of time and energy. You can speed up the process significantly by using hardware sculpting technology.
Hardware technology-an effective way to lose weight quickly
Cavitation and liquefied petroleum gas massage procedures will reduce the number of fat cells in a specific area, without actually harming other tissues in this part of the body. Cavitation works by ultrasonic vibration generated by the working head of the equipment. They penetrate to the required depth and destroy the fat cell wall.
The body naturally removes fat from the extracellular space. The whole process is painless, and most importantly, there is no need for a recovery period. With just one such ultrasonic cavitation, the volume of your hips, waist, or any other part of your body will be reduced by up to 3 cm.
Liquefied petroleum gas massage is first of all a way to fight cellulite. Although this hardware technology can also correct body contours, it can remove the "breeches" on the buttocks, and the fat folds on the buttocks or back. The working head of the LPG device uses vacuum to suck in the skin area and uses roller massage to supplement the effect. Generally speaking, in order to accelerate the outflow of lymph fluid and metabolism, the working head simultaneously heats the area with infrared rays.
With the help of mesodermal therapy, local fat deposits will disappear quickly. This therapy uses special preparations to destroy fat cells. These substances are injected into the desired area with a needle and are removed by the lymphatic system along with fat. Only some 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 excessive body fat, hardware technology can occupy a major position. The result is weight loss through regular exercise and aerobic exercise, as well as proper nutrition.