A set of exercises for weight loss

a set of exercises for weight loss

A moderate amount of fat stores is needed by the body. Health deteriorates when too much fat is stored. You have to follow various diets, perform special sets of exercises for weight loss.

If you direct efforts and help the body, work with it at the same time, it is possible to naturally maintain a slim body and great well-being.

Why does the body need fat

Fat reserves help to get the necessary vitamins A, D, E, K. Fat deposits concentrate energy reserves. The fatty layer protects the internal organs from mechanical damage, shock, injury.

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

To get rid of excessive fat stores and achieve a lean body, it is worth adjusting the diet and at the same time giving the body sufficient movement, regularly performing a set of exercises for weight loss. When these conditions are met, the fat begins to break down.

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

Proper nutrition for weight loss

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

When using poorly combined products, metabolic reactions are insufficient. Untapped substances accumulate in fat cells, causing rotting and fermentation in the intestines.

Some people use a diuretic or laxative to lose weight. If used improperly, these drugs disrupt natural digestion, which increases body weight.

To recuperate and avoid chronic fatigue, the body needs carbohydrates after a grueling workout. They are rich in dairy products, legumes, oranges, pineapples, bananas, grapes, pears, dried apricots, raspberries.

How to Exercise Correctly to Lose Weight

rules for doing exercises for weight loss

In the course of regular training, body weight is reduced because exercise stress creates a lack of calories. Fat reserves and carbohydrates are consumed at the same time.

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

Therefore, if the level of physical fitness permits, it is worth doing the exercises more intensely in order to lose weight faster due to the higher, on the order of 10-12 kcal per minute, calorie consumption.

Despite the fact that exercise with increased intensity burns less fat percentage than carbohydrates, the total amount of fat burned is higher than with exercise for weight loss at low intensity.

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

When compiling a set of exercises for weight loss, you must 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 a result similar to a shorter intense workout, sports movements will have to be performed 2-3 times longer.

A set of exercises for weight loss should be started with a warm-up and finished with a hitch.

During the warm-up, it is necessary to perform movements at a slow pace, with minimal exertion, in order to properly warm up the muscles, prepare the joints for stress, lower pressure and increase blood flow.

After training, you need to cool down: gradually reduce the pace, normalize the heartbeat. It is useful to bend, swing your arms, restoring the distribution of blood in the body, especially after loading the legs. Stagnation of blood in the lower extremities is especially dangerous in the case of varicose veins or thrombophlebitis.

What muscles to load to lose weight faster

When composing an individual set of exercises for weight loss, the first step is to load your legs. These sports movements require the maximum calorie consumption.

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

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

Aerobic Weight Loss Exercise

aerobic exercise for weight loss

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

Aerobic exercise stimulates the activity of mitochondria, the power plants of cells. Mitochondria oxidize organic matter and use the released energy to synthesize ATP molecules, energy carriers inside the cell.

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

First, the body uses up its stores of carbohydrates from the blood and liver. After half an hour, they end, subcutaneous and internal fat begins to be consumed.

A certain degree of fitness is required for the fastest achievement of the result. 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 efficiently if the heart rate is in the 65% . . 85% of the maximum frequency for your age.

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

Thus, at the age of 35, the maximum frequency will be 200 - 35 = 165 beats per minute. During training, 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 one lesson should be approximately one hour. It is optimal to do 3-4 times a week.

The simplest exercise that gives the body an aerobic load is jogging. No less effective are the sports movements of aerobics, performed at a pace to rhythmic music.

A similar result can be achieved with home exercise equipment - cycling, running, rowing.

Benefits of walking and running

If you are obese or overweight, you should do a simple weight loss exercise - walking at a moderate pace so that your heart beats at an optimal rate for your age.

It's worth starting with a 20 minute walk. Walking three times a week, in a month or two you will be able to achieve some progress.

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

If your fitness level is high enough and you can't reach the recommended heart rate by walking, you should start jogging.

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

In order not to injure the joints, it is worth doing this exercise for weight loss in the park and running on the ground, not on the asphalt.

Cycling and rowing machines

weight loss simulators

The undoubted advantage of home exercise equipment is the presence of sensors that allow monitoring the heart rate during exercise.

Regular cycling or rowing can help you maximize your health benefits and lose weight. It is important not to forget to increase the load on the muscles with the growth of sports capabilities.

Unlike a bicycle trainer, which predominantly loads the legs, the rowing machine makes the back, arms, abdominal muscles work, and to a lesser extent the legs.

The use of two simulators in a complex has a greater fat burning effect. Therefore, for a more intense weight loss, it is worth alternating exercises on a bicycle and rowing machine.

Abdominal Slimming Exercises

Even if the amount of body fat is low, the abdomen can bulge 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 repeated many times, will not work.

For the development of the rectus abdominis muscles and weight loss, it is useful to perform the following set of exercises:

  1. Sitting on a chair and fixing the feet, bend back, trying to touch the floor with the palms of outstretched hands.
  2. Sit on a gymnastic mat, arms supporting the trunk from behind. Raise closed legs as high as possible.
  3. The starting position is the same. Raise each leg separately.
  4. Lying on the rug, close your palms under the back of your head. Bend your legs, reach your chest with your knees, stretch your legs straight up, return to the starting position.
  5. Lie down with your arms at your sides. Raise and lower straightened legs to an upright position.
  6. Lying down, raise and lower each straightened leg separately to the vertical, imitating "scissors".
  7. Lie down, raise your straightened legs to a distance of 30 cm of feet from the floor. Perform "scissors" in a horizontal plane.
  8. Having secured the feet, raise the torso to a vertical position. The hands are linked at the back of the head.

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

Exercises for slimming legs - thighs and calves

leg slimming exercises

Slow squatting and returning to starting position is helpful to reduce leg fat. The hands are linked at the back of the head or at the waist, the back is straight, the legs are shoulder-width apart.

To increase the load, stick your hand behind the doorway and squat on one leg, keeping the other parallel to the floor.

To develop the leg muscles, move in a goose step, palms on the belt or on the back of the head.

The muscles of the legs and thighs strengthen the alternate swings of the straightened leg up and sideways from a position on all fours.

To develop the calf muscles, shift body weight from heel to toe, sticking to a wall or doorway to maintain balance. First, perform the exercise while standing on both feet. With increasing fitness, use one foot.

Buttock Slimming Exercises

It is helpful to include the following exercises in your workout routine to tighten your glutes:

  1. In a standing position, feet shoulder-width apart, palms on the waist, perform circular movements with your hips.
  2. Standing, raise the leg bent at the knee as high as possible, take it to the side, return to its original position. Repeat for the other leg.
  3. Get on your knees, hips and back in one line. Sit down and touch the floor to the left of the feet with the buttocks, return to the starting position, touch the floor to the right of the feet.
  4. Sit on the floor, legs outstretched in front, trunk upright. Move forward on the buttocks.
  5. Lying on your back, bend your legs, arms along the body. Tear the pelvis off the floor, leaning on the feet and shoulders.

Perform each exercise up to 15 times.