A set of exercises for weight loss

a set of exercises for weight loss

A large amount of fat storage is needed by the body. Health deteriorates when too much fat is stored. You must follow a variety of diets, do special exercises to lose weight.

If you direct the effort and help the body, working with it at the same time, it is possible to maintain a slim body and natural well-being.

Why the body needs fat

Fat recommendations help get the vitamins A, D, E, K. needed. Fat deposits concentrate on energy storage. The fat layer protects internal organs from mechanical damage, shock, injury.

Many people, to lose weight and burn excess fat, limit their diet, follow a popular diet. Lack of nutrients reduces weight and at the same time causes weakness and loss of strength.

To get rid of excess fat storage and get a lean body, it is necessary to adjust the diet and at the same time give the body adequate movement, do regular exercise to lose weight. When these conditions are met, fat begins to break down.

If you are overweight, make sure your thyroid is healthy. With its inadequate function, it is difficult or impossible to remove subcutaneous fat.

Proper nutrition for weight loss

When food is digested and fully assimilated, the metabolic rate increases, and energy consumption increases. As a result, you can lose weight.

When using poor combination products, metabolic reactions are insufficient. Unused substances accumulate in fat cells, causing rot and fermentation in the intestine.

Some people use diuretics or laxatives to lose weight. If used improperly, this drug interferes with natural digestion, which increases weight gain.

To heal and prevent chronic fatigue, the body needs carbohydrates after doing strenuous exercise. They are rich in dairy products, legumes, oranges, pineapples, bananas, grapes, pears, dried apricots, raspberries.

How to Exercise Properly to Lose Weight

rules for doing exercises to lose weight

In regular exercise, weight loss due to exercise stress causes a lack of calories. Suggested fats and carbohydrates are eaten at the same time.

Low-intensity exercise burns more fat in one session than carbohydrates. But the calorie consumption rate is low, about 4-5 kcal per minute.

Therefore, if the level of physical fitness allows, it is better to do more intensive training to lose weight faster due to higher calorie intake, at a rate of 10-12 kcal per minute,

Although exercise increases with the intensity of burning a lower percentage of fat than carbohydrates, the amount of fat burned is higher than when exercising to lose weight at low intensity.

To lose weight by 1 kg, you need to burn about 8000 kcal.

When compiling a set of exercises to lose weight, it is necessary to take into account the amount of excess fat and the level of physical fitness.

Beginners and overweight should start exercising at low intensity. To achieve results similar to shorter intensity exercises, sports movements should be performed 2-3 times longer.

A set of exercises for weight loss should begin with warm-up and finish with a hurdle.

During warm-up, it is necessary to move at a slow pace, with little energy, to warm the muscles properly, prepare the joints for stress, lower the pressure and increase blood flow.

After exercise, you need to cool down: gradually reduce its rate, normalize the heartbeat. It is useful for bending, swinging your arms, restoring blood circulation in the body, especially after loading the legs. Blood stagnation in the lower extremities is very dangerous in the event of varicose veins or thrombophlebitis.

What muscles will be loaded to lose weight faster

When compiling a set of individual exercises for weight loss, the first step is to load your legs. This sport movement requires maximum calorie intake.

In terms of burning fat storage efficiency, they are inferior to exercises for the back, chest muscles, shoulders, arms.

The last thing you want to do is load your abdominal muscles, as they consume the least calories during contraction.

Aerobic Weight Loss Exercise

aerobic exercise to lose weight

Aerobic exercise can help you lose fat: running, swimming, cycling. During active movement, enzymes are produced - protein molecules that accelerate the course of reactions in the body, and therefore help lose weight.

Aerobic exercise stimulates mitochondrial activity, generating cell energy. Mitochondria oxidize organic matter and use released energy to synthesize ATP molecules, the energy carriers in cells.

If strength training with weight burning fat only after the production of appropriate hormones within 30-40 minutes after training, then aerobic exercise allows you to lose weight during the session.

First, the body consumes its carbohydrate stores from the blood and liver. After half an hour, they are over, subcutaneous and internal fats begin to be consumed.

A certain level of fitness is needed to achieve the fastest results. To monitor progress and at the same time not to overdo it, it is necessary to measure the heart rate (HR), or "pulse".

During exercise, fat is burned most effectively if the heart rate is at 65%. . 85% of the maximum frequency for your age.

Maximum frequency is determined by a simple formula: age 200 minus.

Therefore, at age 35, the maximum frequency will be 200 - 35 = 165 beats per minute. During exercise, the heart should contract at a frequency of 107 (165 * 0, 65 = 107) to 140 (165 * 0, 85 = 140) beats per minute.

The duration of a lesson should be approximately one hour. It is optimal to do 3-4 times a week.

The simplest exercise that puts an aerobic load on the body is jogging. No less effective is the aerobic movement, performed according to the rhythm of the rhythmic music.

Similar results can be achieved with home exercise equipment - cycling, running, rowing.

The benefits of walking and running

If you are obese or overweight, you should do moderate weight loss exercises - walk at a moderate pace until your heart beats at an optimal rate for your age.

Need to start with a 20 minute walk. Walk three times a week, in a month or two you will be able to make progress.

Then you can increase the duration of each walk to 45-50 minutes, increasing the number.

If your fitness level is high enough and you are unable to reach the recommended heart rate on foot, you should start jogging.

As your fitness level increases, you need to increase the distance by 10%.

In order not to injure the joints, this exercise should be done to lose weight in the park and run on the ground, not on asphalt.

Cycling and rowing machines

weight loss simulator

The advantage of exercise equipment at home is the presence of sensors that make it possible to monitor the heartbeat during exercise.

Cycling or rowing regularly can help you maximize your health benefits and lose weight. It is important not to forget to increase the load on the muscles with increasing athletic ability.

Unlike bicycle trainers, which mainly load the legs, the rowing machine makes the back, arms, abdomen work, and legs lower.

The use of two simulators in the complex has a greater fat burning effect. Therefore, for stronger weight loss, it is alternate exercise using bicycles and rowing machines.

Stomach Slimming Exercises

Although the amount of body fat is low, the stomach can bloat and sag due to weak abdominal muscles.

Balance should be maintained when exercising. The load must be sufficient to make the muscles stronger. Light exercise, even repeatedly, will not work.

For rectal abdominis muscle development and weight loss, it is useful to do the following exercises:

  1. Sit on a chair and tighten your legs, bend backwards, try to touch the floor with your palms outstretched.
  2. Sitting on a gymnastics mat, arms supporting the trunk from behind. Lift closed legs as high as possible.
  3. Starting position is the same. Lift each leg separately.
  4. Lying on a rug, cover your palms under the back of your head. Bend your legs, reach the chest with the knees, straighten your legs upwards, return to the starting position.
  5. Lie with your hands on your sides. Lift and lower the straightened leg to an upright position.
  6. Lie down, lift and lower each leg straightened separately in a vertical direction, mimicking "scissors".
  7. Lying down, lift your legs straightened to a distance of 30 cm from the floor. Perform "scissors" in a horizontal plane.
  8. After tying the legs, lift the trunk to a vertical position. Hands clasped at the back of the head.

During class it is useful to do 3-4 exercises from this complex. For weight loss, up to 15 repetitions is enough.

Exercises for slimming the legs - thighs and calves

leg slimming exercises

Slowing down and returning to the starting position is very helpful in reducing leg fat. Hands are connected at the back of the head or at the waist, back straight, feet shoulder-width apart.

To increase the load, hold your hand behind the door and squat on one foot, keeping the other parallel to the floor.

To develop leg muscles, move with goose steps, palms on the belt or on the back of the head.

The leg and thigh muscles strengthen the alternating swing of the legs straightened up and to the side of the position on all fours.

To expand calf muscles, shift weight from heel to toe, sticking to walls or doors to maintain balance. First, exercise while standing on both feet. With increased fitness, use one leg.

Back Slimming Exercises

It is useful to include the following exercises in your exercise routine to tighten your stretching:

  1. In a standing position, feet shoulder-width apart, palms at the waist, perform a circular motion with your hips.
  2. Stand up, lift the bent leg at the knee as high as possible, bring it to the side, return to position. Repeat for the other leg.
  3. Knees, hips and buttocks in a row. Sit down and touch the floor on the left leg with your back, back to the starting position, touch the floor on the right foot.
  4. Sitting on the floor, legs stretched forward, trunk upright. Move forward with your back.
  5. Lie on your back, bend your legs, arms all over your body. Tear the pelvis off the floor, leaning on the legs and shoulders.

Do each exercise up to 15 times.