Everyone knows that losing weight through exercise can not only restore your normal body shape, but also make your body more beautiful and soothing. At the same time, many people do not know what kind of training to choose and what exercise to do to lose weight.
If you make the wrong choice, the results of your efforts may not appear at all. In the end, this can dampen your desire to lose weight by exercising, since you've already put in a lot of time and energy for hard workouts.
In general, most women think they can be physically inactive and prefer a strict diet. This is a fundamentally wrong idea, because dieting can only help with weight loss, but it cannot give the body a beautiful shape and harmony.
The ideal body can only be achieved by exercising and performing special weight loss exercises.
Why not choose diet, but choose exercise to lose weight?
Many people are looking for different ways to lose weight without exercising or leaving the house. In fact, the effects of training are very similar to those of a strict diet. In both cases, the result is a caloric deficit in the body, which needs to be replenished with the aid of the person's internal resources. At the same time, a strict diet has an adverse effect on the overall tone of the body, as the body needs high-calorie foods to build strength.
In addition, diet prompts the body to obtain energy directly from muscle tissue, which can eventually lead to exhaustion and decreased physical strength. Physical activity, in turn, uses the energy expended to nourish and strengthen muscle tissue, thereby keeping the body healthy. Generally speaking, doing exercise to lose weight can not only achieve the desired effect, but also make the body stiffer without causing any harm to the body.
Another downside of a strict diet is energy savings, where excess fat remains in the body. In the event of starvation, the human body is programmed to make its own reserves. As a result, you will be exhausted from hunger, lose your last strength, you will freeze, and the fat will still be deposited in the body. If you choose an effective weight loss exercise, your nutrition will remain intact and you will not be deprived of carbohydrate-rich, high-calorie foods. So you can still lose weight without jeopardizing your health. With the consumption of training energy, metabolism will increase, and you can burn about 2 kg in half a month. To do this, you just need to make the right diet and diet.
How does exercise help you lose weight?
The Most Effective Exercises Promote Weight Loss in 4 Ways.
- During training, you can burn 150-1200 calories in just one hour. The number of calories burned depends directly on a person's size and weight.
- Physical activity helps release adrenaline into the bloodstream. In turn, he is a catalyst for lipolysis (the breakdown of fat in cells).
- Training increases your metabolism so that your body needs about 18-20% more calories to stay alive than normal. Calorie burn continues even after training, i. e. while a person is sleeping or resting.
- By exercising regularly, a person can burn fat while building muscle tissue. As a result, the skin becomes elastic. The body becomes fit, slim and attractive.
How to lose weight through exercise?
First, it pays to choose the right type of training, as an amateurish approach can end your efforts and ultimately let you down.
The human body can obtain energy in two different ways:
- Aerobic method (using oxygen when generating electricity);
- Anaerobic method (power generation does not use oxygen).
Based on this, the types of training are divided into aerobic and anaerobic. In the first case, the human body functions uninterrupted for a long time. This includes activities such as jogging, skiing, dancing, swimming, aerobics and cycling. In the second case, the body comes into play with 3-7 heavy bounces in 1 lift. This includes everything related to lifting, pulling, and throwing large objects. In a general sense - weightlifting.
It is very important to choose the right weight loss exercise based on the body shape you want to change. For example, anaerobic exercise contributes to the growth of muscle mass. This will help shape your hips or tighten your chest. However, after giving the butt the desired shape, you still need to burn fat or your roundness will hide under a layer of them. Therefore, you will have to do your cardio training all over again. This is the best exercise to get rid of excess calories.
Aerobic training contributes to the rapid development of mitochondria. These are small structures within cells that help break down the fat layer. The number of calories lost is directly related to the number of mitochondria in the cells in your body. Additionally, aerobic exercise is a catalyst for the release of enzymes, which are also able to burn excess fat. Muscle tissue regenerates faster after aerobic exercise than after weightlifting. Therefore, you can increase the number of workouts to 4-5 times per week.
In cardio, fat is burned directly during training. By lifting weights, you'll start burning small amounts of fat 1 hour after leaving the gym. At the same time, he will still recover from hard strength training due to the body's rapid absorption of food.
When choosing the best exercise for weight loss, it is important to consider that cardio is also very good for the heart. The truth is that during physical exertion, the heart pumps a lot of blood in 1 stroke. Therefore, people who engage in aerobic exercise have a much slower pulse under normal conditions than those who do not engage in aerobic exercise. For this reason, the athlete's heart is more at peace, ensuring its long-term functioning.
How to lose weight with aerobic exercise?
Anaerobic and aerobic training is necessary in order to create the perfect round shape without the presence of a fat layer under the skin. If being overweight is not a hindrance to weightlifting, then you can start both types of training at the same time. Otherwise, you will first need to shed the excess weight before continuing to gain muscle mass. Aerobic training with any form of physical activity will help you lose weight. The following describes exercise for weight loss without unnecessary cost and discomfort.
One of the best and most convenient options is a bicycle or exercise bike. Burn 450-1100 calories in an hour while cycling or exercising on an exercise bike. Also, in a way, it's easier to do physical activity than running or cardio. As you know, these types of training can be quite difficult for overweight people. When choosing the type of activity, be guided by the fact that cycling will entertain you and time will fly. An exercise bike, in turn, allows you to train for extended periods of time without unnecessary discomfort in the correct position of your body.
In addition to cycling, walking or walking with weights provides good physical activity. She doesn't need extra fees and sports equipment. You can enjoy walking. For example, try walking to work and getting up a little earlier than usual. Walk for 1. 5-2 hours, burn 300-800 calories. During the working week, you will lose up to 3500 calories, which is about 1. 5-2 kg per month.
The undoubted advantage of walking is that there are no hard diets and trips to the gym. Not only will it help you lose weight, but it will also save you money. For walking with weights, it is sufficient to carry something heavy on the road. The main thing is to distribute the weight evenly in your hands or put items in your backpack and put them on your back.
What is the best exercise to lose weight at home?
You can also exercise without leaving home. There are quite a few gymnastic weight loss exercises where you just need a mat and free space. Below are the most effective home exercise routines.
- Squat. When standing, try to sit down as far as possible, tighten your butt muscles hard, and return to the starting position.
- push ups. You need to get on all fours and move your arms in different directions so that your elbows are bent 90°. Lower your chest as far as you can, then return to the starting position.
- pace. Stand with one foot on the step, lift the other foot, and return it to its original position, doing the same with the other leg.
- horizon. From a standing position, you need to lift your legs back and lean forward so that your chest is parallel to the floor and hold that position for as long as possible.
Repeat each exercise approximately 15-20 times. This complex is performed at home 3 times a week. You can divide it into different groups and do it every day.
Exercises for home training are designed to help lose weight and strengthen almost all muscle groups, while imparting beauty and harmony to the body. Losing weight at home is an entirely achievable wish. You just have to decide what to do better on certain days and choose the necessary set of exercises. Don't forget that you need to lose weight gradually or it will recover quickly and damage your health.
Nutritional control during training
When exercising, you need to monitor the number of calories you burn. Scientific research shows that people who take part in training regularly consume more food if left unchecked. Of course, exhausting exercise increases appetite, and a person finds it necessary to be full because he needs strength for future activities. These causes are the main sources of increased body heat beyond normal levels. This arrangement will not help you lose weight. Everything will stay the same, or it will turn into more weight gain.
If you want to lose weight effectively, don't exceed your personal food intake, but preferably eat 80-85%.