Everyone knows that exercising for weight loss not only allows you to get into a normal shape, but also gives the body more beauty and relief. At the same time, many do not know what kind of training to choose and what sports to play in order to lose weight.
If you make the wrong choice, the result of your efforts may not appear at all. This will end up undermining your desire to lose weight through exercise because you've put a lot of time and effort into grueling workouts.
Often, most women assume that they can do without physical activity and prefer strict dieting. This is a fundamentally wrong opinion, because dieting can only help you lose weight, but it is not able to give the body a beautiful shape and harmony.
The ideal figure can only be achieved through sports and special exercises for weight loss.
Why not choose diets, but choose sports for weight loss?
Many are looking for different ways to lose weight without exercising and without leaving home. In fact, the effect exercise produces is quite similar to that of a strict diet. In both cases, the result leads to the fact that the body forms a caloric deficiency, which must be filled with the help of the person's internal resources. At the same time, strict diets negatively affect the overall tone of the body, since the body needs high-calorie foods that give it strength.
In addition, dieting provokes the body to draw energy directly from muscle tissue, which can eventually lead to fatigue and loss of strength. Physical activity, in turn, uses the energy expended to nourish and strengthen muscle tissue, thereby maintaining the health of the body. In general, doing sports for weight loss not only gives you the desired result, but also hardens the body without causing harm.
Another disadvantage of a strict diet is energy conservation, which leaves excess fat in the body. The human body is programmed to use its own reserves in the event of starvation. You will exhaust yourself from hunger, you will lose your last strength, you will freeze and at the same time fat will be deposited in your body. Choosing an effective sport for weight loss, your diet will remain complete and you will not have to give up high-calorie and high-carbohydrate foods. As a result, you will still lose weight without jeopardizing your health. With the expenditure of energy for training, the metabolism increases and you can burn about 2 kg in half a month. To do this, you just need to do the right diet and diet.
How does exercise help you lose weight?
The most effective exercise promotes weight loss in 4 ways.
- During training, you can burn 150-1200 kcal in just an hour. The number of calories burned directly depends on a person's physical condition and weight.
- Physical activity contributes to the release of adrenaline into the blood. In turn, it is a catalyst for lipolysis (the breakdown of fats in cells).
- The training increases the metabolism and thereby provokes the consumption of calories for the body's life support by about 18-20% more than in the normal state. Calorie consumption continues even after exercise, that is, when a person sleeps or rests.
- With regular exercise, a person burns fat and at the same time strengthens muscle tissue. This makes the skin elastic. The body becomes firm, slim and seductive.
How to lose weight through exercise
First of all, it is worth choosing the right form of training, because a amateurish approach can bring an end to your efforts and, ultimately, disappointment.
The human body is able to gain energy in 2 different ways:
- aerobic method (oxygen is used to generate electricity);
- anaerobic method (oxygen is not used to generate electricity).
Based on this, the types of training are divided into aerobic and anaerobic. In the 1st case, the human body functions without a break for a long time. These include activities such as jogging, skiing, dancing, swimming, aerobics and cycling. In the 2nd case, when lifting heavy projectiles, the body works 3-7 times in one approach. This includes anything involving lifting, pulling, and throwing massive objects. In general - weightlifting.
It is extremely important to choose the right exercises for losing weight, depending on what you want to change in your figure. For example, anaerobic sports contribute to the growth of muscle mass. It helps to work on the shape of the buttocks or to tighten the chest. However, after giving the buttocks the desired shape, you still need to burn fat, otherwise your roundness will be hidden under their layer. Therefore, you need to return to aerobic training. This is the best sport to get rid of excess calories.
Aerobic training contributes to the rapid development of mitochondria. These are small structures in cells that help break down layers of fat. The number of calories lost is directly related to the number of mitochondria in your body's cells. In addition, aerobic exercise is a catalyst for the release of enzymes that are also capable of burning excess fat. Muscle tissue regenerates faster after aerobics than after weightlifting. Because of this, you can increase the number of workouts to 4-5 times a week.
In aerobics, fats are burned directly during exercise. By lifting weights, you start burning fat in small amount 1 hour after leaving the gym. At the same time, he will still recover due to the rapid absorption of food in the body, facilitated by grueling strength training.
When choosing the best sport for losing weight, it is necessary to take into account that aerobics are also very beneficial for the heart. The fact is that during physical exertion, the heart pumps a large amount of blood in one beat. Because of this, the pulse of a person engaged in aerobics in the normal state is much slower than that of someone who does not engage in it. Because of this, the athlete's heart rests much more in a calm state that ensures its long-term functioning.
How to lose weight with aerobics
In order to create perfectly rounded shapes without the presence of layers of fat under the skin, it is necessary to do both anaerobic and aerobic training. If excess weight is not an obstacle to weightlifting, then you can start training both types at once. Otherwise, you must first get rid of excess weight, and only then build muscle mass. Aerobic exercise with any type of physical activity will help you lose weight. Below we will describe what sports to play in order to lose weight without unnecessary expense and inconvenience.
One of the best and most convenient options is a bike or exercise bike. Cycling or exercising on the home trainer burns 450-1100 kcal within an hour. Also, in some ways, it's easier to do physical activity than running or step aerobics. As you know, these types of training are quite difficult for overweight people. When choosing the type of activity, let yourself be guided by the fact that cycling is fun and time flies. The exercise bike, in turn, allows you to train with the correct posture for a long time without unnecessary discomfort.
Besides cycling, walking or walking with weights also offers good physical activity. She does not require additional costs and sports equipment. You are welcome to go for a walk. For example, try walking to work and getting up a little earlier than usual. For 1. 5-2 hours of walking, 300-800 kcal are burned. During the working week you lose up to 3500 kcal, that is about 1. 5-2 kg per month.
The undoubted advantage of walking is the absence of exhausting diets and trips to the gym. It will not only help you lose weight but also save you money. For weight walking, it is enough to take something heavy with you on the road. The main thing is to evenly distribute the weight between both hands or put the item in a backpack and put it on your back.
What is the best exercise to lose weight at home?
Sports can be practiced without leaving home. There are a number of gymnastic exercises for losing weight that all you need is a mat and free space. Below are the most effective home workout routines.
- squats. When standing, it is necessary to sit down as far as possible, strongly tighten the glutes and return to the starting position.
- Pushups. You need to get on all fours and move your arms in different directions so that your elbows are bent at a 90º angle. Lower your chest as low as possible, then return to the starting position.
- Steps. Stand on the step with one foot and lift the other, then return it to its original position and do the same with the other leg.
- Horizon. From a standing position, you need to lift your leg back and lean forward with your chest parallel to the floor to stay in that position for as long as possible.
Repeat each of the exercises about 15-20 times. This complex is carried out at home three times a week. You can divide it into different groups and do it daily.
Exercises for training at home are designed to help lose weight and strengthen almost all muscle groups, while adding beauty and harmony to the figure. Losing weight at home is an absolutely achievable desire. You just need to decide what is better to do on certain days and choose the necessary group of exercises. Do not forget that you need to lose weight gradually, otherwise it will return very quickly and harm your health.
Nutritional control during exercise
When playing sports, you need to monitor the number of calories burned. Scientific studies show that a person who exercises regularly eats much more food if this is not controlled in time. Of course, strenuous workouts increase appetite, and a person finds it necessary to fill up on food because they need strength for future activities. These reasons are the main source of the increase in calories in the body above the norm. This arrangement will not help you lose weight. Everything stays in place or turns into even more weight gain.
If you want to lose weight effectively, do not exceed your individual food intake, but it is best to eat 80-85% of it.