A set of exercises for weight loss

a set of exercises for weight loss

The body needs a moderate amount of fat stores. Health deteriorates when too much fat is stored. You need to follow different diets, perform special sets of exercises to lose weight.

If you direct the 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 the body needs fat

Fat stores help obtain the necessary vitamins A, D, E, K. Fat deposits concentrate energy stores. The fatty layer protects internal organs from mechanical damage, shocks, injuries.

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 leads to weakness and loss of strength.

In order to get rid of excess fat stores and achieve a lean body, it is worth adjusting the diet and at the same time giving the body enough movement, regularly performing a series of exercises to lose weightweight. 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 if not impossible to remove subcutaneous fat.

Good nutrition for weight loss

When food is fully 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. Unexploited substances build up 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 recover 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 for weight loss

rules for doing exercises to lose weight

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

Low intensity training 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 fitness level allows, it is worth doing the exercises more intensively in order to lose weight faster due to the higher calorie consumption, about 10-12 kcal per minute.

Despite the fact that exercising at increased intensity burns less fat 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 8, 000 kcal.

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

Beginners and overweight should begin training at low intensity. To achieve a result similar to a shorter intense workout, athletic movements will need to be performed 2-3 times longer.

A series of exercises for weight loss should start with a warm-up and end with a hitch.

While warming up, it is necessary to perform movements at a slow pace, with minimal load, in order to properly warm up the muscles, prepare the joints for stress, reduce pressure and increase blood flow.

After training, you need to calm down: gradually reduce the pace, normalize the heart rate. It is useful to bend, swing the 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 cases of varicose veins or thrombophlebitis.

Which muscles to load to lose weight faster

When you put together a series of individual exercises to lose weight, the first step is to load your legs. These sports movements require maximum calorie consumption.

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

The last thing you want to do is load your abdominal muscles, because 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 movement enzymes are produced - protein molecules that speed up the course of reactions in the body and therefore help to lose weight.

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

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

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

Some degree of physical fitness is required to get the result as quickly as possible. To monitor progress and at the same time not overdo it, it is necessary to measure heart rate (HR), or “pulse”.

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

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

So, at age 35, the maximum frequency will be 200 - 35 = 165 beats per minute. During training, the heart should contract at a rate 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 gives the body an aerobic load is jogging. No less effective are aerobic sports movements, performed at a pace to fast-paced 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: walk 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. By walking 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, increase their number.

If your physical condition is high enough and you cannot reach your recommended heart rate while walking, you should start jogging.

As your physical condition increases, you should increase the distance by 10%.

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

Bicycle and rowing machines

weight loss simulators

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

Biking or rowing regularly can help you maximize your health benefits and help you lose weight. It is important not to forget to increase the load on the muscles with the growth of athletic abilities.

Unlike a training bike, which mainly loads the legs, the rower works the back, arms, abdominal muscles and to a lesser extent the legs.

Using two simulators in a complex has a greater fat burning effect. Therefore, for more intense weight loss, it is worth alternating between exercises on a bicycle and a rower.

Abdominal slimming exercises

Even if the amount of body fat is low, the abdomen may swell and sag due to the weakness of the abdominal muscles.

Balance should be maintained when exercising. The load should be sufficient to strengthen the muscles. Light exercise, even repeated several 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 in a chair and staring at your feet, lean back, trying to touch the floor with the palms of your hands outstretched.
  2. Sit on a gym mat with your arms supporting your trunk from behind. Lift the closed legs as high as possible.
  3. The starting position is the same. Lift each leg separately.
  4. Lying on the mat, close your palms under the back of your head. Bend your legs, reach your chest with your knees, stretch your legs upwards, return to the starting position.
  5. Lie down with your arms by your side. Lift 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 legs straightened at a distance of 30 cm from the floor. Perform "scissors" in a horizontal plane.
  8. After securing the feet, lift the torso to an upright position. The hands are tied at the back of the head.

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

Exercises for slimming the legs - thighs and calves

leg slimming exercises

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

To increase the load, place your hand behind the door and crouch on one leg, keeping the other parallel to the floor.

To build leg muscles, take a goose step with the palms on the waistband or on the back of the head.

The muscles of the legs and thighs strengthen the alternating swings of the straightened leg up and to the side from a position on all fours.

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

Buttocks slimming exercises

It is helpful to include the following exercises in your training program to tighten your glutes:

  1. While standing, feet shoulder-width apart, palms on the waist, make circular movements with your hips.
  2. Standing, lift the bent leg at the knee as high as possible, bring it to the side, return to its original position. Repeat for the other leg.
  3. Kneel, hips and back in one line. Sit down and touch the ground to the left of the feet with the buttocks, return to the starting position, touch the ground to the right of the feet.
  4. Sit on the floor, legs straight out in front, trunk straight. Walk forward on the buttocks.
  5. Lying on your back, bend your legs, arms at your sides. Lift the pelvis off the ground using your feet and shoulders.

Perform each exercise up to 15 times.