Spring makes many women think about her figure. To get fit and lose weight fast enough, you need to do the most effective weight loss exercises presented in this article.
How exercise affects fat stores
The human body is designed to get its strength and energy from three sources: carbohydrates, fat, and protein. In addition, carbohydrates are the main source of energy, proteins complement them and are consumed by the body when carbohydrate stores are depleted. As for fats, the body uses them to a minimum, which means that their surplus is deposited until the need for subcutaneous tissue.
The body expends energy in all its processes, including the work of internal organs, respectively, when playing sports, the need for energy and the resources of this energy increase. This does not mean at all that you need to eat more, on the contrary, if a person wants to lose weight, then he must limit his diet and balance it so that no additional fat is deposited.
During intense exercise to lose weight, the body first burns the carbohydrate supply. This process is slow and is often accompanied by the burning of protein. The more carbohydrates the body has, the longer it takes to exercise to burn them off.
Professionals point out that it takes at least 20-30 minutes to burn carbohydrates.
To burn excess subcutaneous fat, it takes much longer to exercise (at least 60 minutes), as the fat starts to burn in the end. This is the only way to achieve weight loss through training. The frequency of intense training should be at least three or four times a week, and physical activity should be done every day.
Sports must be balanced and calculated for the individual characteristics of a person (age, weight, excess fat). If you start intensive training and load the body with heavy loads, this can lead to the opposite effect. That is, carbohydrates will be consumed very quickly, there will be a rapid hunger, and fat will not begin to be consumed. After such exercises, a person can even improve and not lose weight.
Therefore, consulting a doctor and personal trainer is essential. The doctor will tell you what exercises and strains should be avoided, and the trainer will prepare a competent set of exercises for losing weight in the abdomen and other problem areas (sides, "legs", legs, arms).
Is it possible to train at home?
Is it possible to train well at home? Is it possible to replace the gym with homework? What do you need for home workouts? These and other questions visit people who want to join a sports lifestyle.
There are many reasons why people don't want or can't go to the gym, the most popular of which are:
- lack of money for an expensive subscription;
- lack of a gym nearby;
- lack of overtime;
- lack of a partner to visit the gym.
Interestingly, many women deny themselves a visit to the gym due to their unsatisfactory appearance. Exercising for cellulite, being overweight, stretching can make you feel embarrassed.
Naturally, with a strong desire, you can play sports at home, on the street and in the gym. It all depends on desire and willpower. The point is, there are too many distractions and irritants at home. The training may turn out to be wrinkled, incomplete, or incomplete, which means that the result may not be pleasant.
When it comes to working out in the gym, no one will be distracting there. You can tune in to a workout and perform it even above the norm. In addition, there are live examples (athletes) that will tell you how to perform this or that exercise correctly, if you do not want to go to a coach or instructor.
To do a complete workout at home, it is not necessary to buy expensive exercise equipment (stationary bike, treadmill); They can be replaced by riding a real bike and jogging outdoors. The ideal equipment for home workouts is a jump rope. It will allow not only to train the muscles of the legs, but even to lose weight. This is not a 15 minute approach, if the rope is used regularly, lasting about an hour, then the result will be on the face.
For women, it will also be good to get a fitball (large ball), a hoop, a leg expander. Fitball exercises will help you gain flexibility and stretch your muscles. The ring will slim the waist and remove excess fat. The expander will allow you to train the inner thigh muscles no worse than an expensive simulator.
For men, it is important to purchase dumbbells, a horizontal bar that can be installed at the entrance. This will replace the gym and allow you to develop specific muscle groups.
Heating. Its meaning and importance
The advice of physiologists, coaches and athletes comes down to one thing, that before intense sports it is imperative to warm up. It helps the body tune into sports, the muscles are oxygenated and tension relieved, and the cardiovascular system returns to normal. A high-quality warm-up will help prevent injury during training and maintain good health after training.
Warm-up is a set of exercises aimed at stretching muscles and relieving tone, warming them up, and is also aimed at developing joints that are not exposed to stress in everyday life. During warm-up, the number of heart beats increases, allowing the capillaries to expand and saturate the muscles with oxygen. Along with this, adrenaline is released into the bloodstream, helping to prepare the body for more intense stress.
The warm-up itself is usually divided into two blocks:
- General. At this stage, exercises are performed to relax the muscles, relieve the tone. This part of the warm-up is always the same, no matter which set of home weight loss exercises you follow.
- Special. The exercises related to this part of the warm-up should be targeted at the muscle groups that will be participating in the main workout. This block is worth paying attention to professional athletes who perform special exercises, depending on the type of sport they practice.
Generally, the warm-up includes exercises for different parts of the body and muscles:
- For cervical joints: stand straight, place hands on waist, feet shoulder width apart. Make gentle head turns left and right until it stops, try to stretch your chin toward your shoulder. You should also tilt your head back and forth, then make circular motions clockwise and counterclockwise.
- For the shoulder girdle. Without changing the posture from the previous exercise, perform circular oscillations with your hands to connect the back of your shoulder blades. You can also bend your arms at the elbows, place them at chest level, palms toward the ground, and bring your shoulder blades from behind, while turning your body to the right and left every other beat.
- For back and pelvis. The curves will help prepare your back and lower back for training. To do this, you need to spread your legs not widely, put one hand on the belt and lift the other, you need to bend in the opposite direction from the raised hand to reach the floor with your fingertips. Bends should be done back and forth, touching the ground with your hands (in the forward position).
- For legs. Stretching your back muscles and inner thigh muscles is important for your legs. To do this, you need to perform squats (20 times), keeping your back straight and without lifting your heels off the floor. And also do lunge exercises forwards and backwards, right and left, gently stretching the muscles.
A set of exercises to lose weight.
Interestingly, most of the known exercises are not aimed at losing weight, keeping muscles and the body in shape, they have nothing to do with weight loss, since they are not so intense. To lose weight, you need to develop your own set of exercises for problem areas and perform it daily so that the result is obvious.
An example of daily exercise to lose weight is the following complex:
- Exercises for legs and hips.The most effective exercises are squats, but not the usual ones, but special techniques. For example, squatting with a gun. Stand up straight, bring your arms in front of your chest, extend your elbows to the sides. Stretch one leg out in front of you and lift it off the floor. Then it is worth squatting on one leg (the angle of the knee should be up to 90 °), and at this time, raise the other leg to the level of the thigh, while pulling the toe towards you. One set of 20 squats, 2-3 sets per leg.
- Split squat. You need to take a chair, put it behind you at a distance of one meter. Take one leg back and place the back of the foot on a chair, then squat on one leg (knee angle should be 90 °). An approach 20 times, 2 sets for each leg.
- Circular lunges. From a standing position, with your hands in front of you, you should alternately launch yourself in different directions. For example, lunge forward with the left foot, then return to the normal position, then lunge to the left with the left foot and return to the starting position, the last lunge back with the left foot. Do the same with the right foot, but with the right side.
- Dumbbell slimming exercise. Grab a dumbbell with both hands, then bend down until your torso is parallel to the floor, hold the dumbbell with your hands under your chin for a few seconds, elbows pointing down, straighten.
- Pendulum exercise. Take two dumbbells with both hands, hands in front of you. Then lean your torso down parallel to the floor, then extend one leg so that your torso and leg form a straight line, then alternately switch legs and lift them up.
- Circular rotations of the legs. Lie on your back, with your arms along your body. Lift one leg up and twist it in a circle as close to the floor as possible.
- Exercises for back and sides.Lie on your stomach, stretch your arms out in front of you, then bounce, spread your arms and legs off the floor, then alternate raises of your left arm and right leg or right arm and left leg.
- Then turn on your right side, bend your right hand at the elbow and rest on the floor, put your legs one on one, your left hand is bent at the elbow, he moves away. The exercise consists of pulling the left knee up to the left elbow for weight. One zoom 20 times per section. When changing sides, do not fall to the ground, do everything with weight.
- Grab dumbbells with both hands, squat down and form a 90 ° angle, then extend one leg in a straight line with your body, arms stretched out in front of you. Take turns pulling the dumbbells toward your chest 10 times, then switch legs and repeat.
At the end of the workout, it is worth performing a series of exercises for losing weight on the abdomen and sides, but they should be considered separately.
Exercises to lose weight abdomen and sides.
The belly is one of the most troublesome places for women and many men. If your abdominal muscles are sagging and not in good shape, you can tighten them by swinging the press. You can balance the press by doing different exercises.
Lie on the floor, raise your legs and bend your knees, arms along the body. Get your hands off the floor 10 cm, try to rip your head, neck and shoulder blades off the floor, start flexing and flex your legs over the weight along with the hand swings (swing range 15 cm). One set 100 times, you need to do two of these.
Then lie on your back, bring your knees together and turn to the right or left and place them on the floor. In this case, the back must remain flat. Hands behind the head, elbows at the sides. You need to lift your torso and reach your thigh with your elbow. If the legs are turned to the right, then with the left elbow you need to reach out to the left thigh. This will allow you to develop your lateral abdominal muscles.
Static table exercise. You should turn towards the floor, stretch your arms and emphasize with your toes. To take 15-20 seconds, you can also do it by emphasizing not the hands, but the elbows.
These exercises to slim the abdomen will allow you to tighten your abdominal muscles well and strengthen them, but swinging the press will not help in the fight against abdominal fat. Intense abdominal workouts can backfire as muscle mass begins to build up and the abdomen becomes even larger. If the abdomen has large fat reserves, aerobic exercise to lose weight quickly and a rational diet will be the best way to lose weight.
Proper nutrition in addition to exercise.
Physical activity in order to lose weight should always be accompanied by a diet review. If you continue to eat cakes and high-calorie foods after the gym, the workout will lead to nothing.
Nutrition should be checked not only on training days, but in general. Attention should be paid to vegetables and fruits, and it is better to replace a meal with fruit or vegetable smoothies. The frequency of meals should be at least 5 times a day, but little by little, to avoid overeating.
Food before and after training should be different in composition and quality. And if the training is done early in the morning, it is generally better not to eat before. If the body needs food or is bothered by dizziness, then you can drink tea, eat a little cottage cheese. The thing is, the best time to lose weight is in the morning, as the body is low in glycogen during this period of time, which means that fat will burn much faster.
Before training, it is allowed to eat the following foods:
- oatmeal, pasta;
- potatoes, beans;
- rice, wheat;
- yogurt or kefir.
Also, eating should not be just before training, but several hours before. Otherwise, the stomach will feel heavy, nauseous, and heartburn. If you are planning loads of energy in the body, before training, you should eat foods rich in protein: meat, fish, eggs, cheese, in addition to complex carbohydrates in the form of cereals. Thus, the body will be able to draw its strength and energy.
After training, you can also start eating after two hours. The point is that after training, the body continues to burn fat reserves by inertia, and if you eat, this process will stop. In addition, after training, it is advisable to eat foods whose caloric content does not exceed half of the calories burned.
Don't forget to drink. It is worth drinking plenty of fluids before and after exercising to lose weight. Trainers are advised to do this even during workouts, but to drink only still water and no juices, compotes, or teas.
Such an integrated approach to the problem of weight loss will allow you to achieve your goal and not experience discomfort. In addition, it is always worth living such a lifestyle and not giving up the sport once the goal has been achieved.