Any fanatical athlete will name hundreds of reasons why everyone should play sports. If the main one for you is weight loss, it is worth considering a number of rules that will significantly bring your goal closer to reality. In review for ELLE - 15 practical advice, the implementation of which will provide the maximum result from training.
Add cardio
The best friend of anyone who is trying to lose weight is any activity in which you can talk but are unable to maintain a long dialogue. Most people can tolerate aerobic activity long enough to burn more calories than with strength or anaerobic activity. Therefore, if your goal is to quickly reduce volumes, trainers advise to devote 60% of the workout time to cardio, and 40% to other types of activity.
Train harder
Scientifically speaking, it is during high-intensity exercise that metabolism rises. So in the pursuit of lost pounds, you will have to take it as a rule: if during training you can speed up or perform it with greater efficiency, it's time to do so.
Alternate between different types of activity
Every time you change the type of training, the body has to adapt, which in our case is only a plus. The more difficult a problem you throw to your body, the more calories it will go to solve it.
Do not be afraid of weight training
Known fact: not in all cases power training burn fat. However, giving up on them in the process of losing weight is a big mistake. The muscles worked out with weights keep the body toned and will look more prominent when the fat that hides them is finally gone.
Exercise Your Full Strength
A burning sensation in your legs after a series of lunges means that you have reached your limit and gave 100% in training, that is, burned the maximum number of calories. And this is our goal.
Alternate workouts for different muscle groups
The alternation of exercises for different muscle groups allows you to maintain high intensity throughout the entire workout. So, while you work on your abdominal muscles, your legs can rest and get ready for a new round of exercise.
Warm up your muscles
Coaches and doctors never tire of repeating the importance of warming up before training. It's hard to disagree with their arguments: a sharp start of activity is stress for the heart muscle, which can be avoided by devoting only 10 minutes easy exercises, which, moreover, will increase the number of calories burned.
Don't try to build up your workout time
It just seems that if you double the time spent in the gym, the result will not be long in coming. In fact, the maximum recommended workout time is 1 hour 15 minutes. If you exceed it, prepare yourself for insomnia, overwork, and injury that will only slow down your weight loss.
Diversify your workouts
If you do the same set of exercises from day to day, the body will get used to it and the effectiveness of training will be reduced to zero. At a minimum, try to alternate the order of exercises, add new ones to them and diversify the fitness arsenal used.
Do high-intensity interval training once or twice a week
The effects of high-intensity interval training are impressive - they raise your metabolic rate for up to 8 days. There is no point in performing them every day - the body simply will not have time to recover. The ideal frequency is once or twice a week.
Alternate indoor and outdoor workouts
By changing the environment during exercise, you confuse the body. It works the same way as alternation. different workouts - the body spends more calories to adapt to new conditions. Therefore, coaches recommend going outside the gym as often as the weather permits.
Experts still can't come to a consensus on whether to eat before exercise. On the one hand, an organism under stress on an empty stomach can feel weak. As a result, there is simply not enough strength to perform the entire set of exercises at full strength. On the other hand, you should not gorge yourself in front of the gym either - there is a great chance to consume more calories than will be burned on the simulators. Perfect option - listen to your body: if the body signals a strong hunger,
Make the right playlist
The rhythm of the songs played through the headphones during exercise dictates the speed of the exercise. The ideal workout playlist is to alternate between faster and slower beats that will force your body to adjust to the new tempo over and over again.
Forget about constant weighing
When talking about weight loss, many people mean getting rid of excess body fat. It must be borne in mind that muscles weigh more than fat, so if after a row grueling workouts weight stands still or even grows - this is not an indicator that all efforts are in vain. The best guideline in the struggle for an ideal figure is a change in body volume, so instead of weights, make friends with a centimeter tape.
- December 1, 2018
- Home workouts
- Irina Ivanova
What if you have been training for several weeks, or even months, but the weight has not gone away? Or you are just starting out and want to get the most out of your training. This article will help you with this. Consider the basic principles of losing weight, effective programs and mistakes in training.
What do you need to know about nutrition?
Before talking about how to exercise to lose weight, you need to know the following:
- The main principle of losing weight is to spend more calories than you absorb them. No workout, even the most fat burning, will help you lose weight if you don't eat well.
- You don't have to follow a strict diet, you can't even do it. If the body does not get enough nutrients, it will start saving energy. And with this mode, you will not be able to perform the exercises at full strength.
- Food should be split, it is best to eat 4-5 times a day in small portions. The body should not feel hungry. But it is necessary to monitor the amount of calories eaten and the ratio of BJU (proteins, fats and carbohydrates).
- Drink water. Clean drinking water is very important not only for losing weight, but also for the body as a whole. You should drink 2-3 liters of water per day. But you don't need to force yourself and drink if you don't feel like it at all. Each organism has different water requirements.
How to lose weight at home? 80% of success in weight loss depends on nutrition. You can train for as long as you like, but without changing your eating habits, you cannot achieve results. Correct menu will help professional trainers Or you can consult a dietitian to create a meal plan.
What do you need to know about training?
Correct workouts for weight loss are impossible without knowing the following facts:
- Weight may not decrease, but rather increase due to muscle growth. In this case, the volume and fat go away, and the muscle mass grows. Therefore, the weight loss on the scales is not so much important as the leaving centimeters in problem areas.
- You cannot lose weight in one place. For example, girls want a thin waist but don't want to lose volume in their hips and breasts. This will not work, the volumes will go everywhere. There is a way out if you pump your muscles in strength training.
- Pain after exercise is not normal. Many people, especially beginners, are mistaken that if muscles hurt after a workout, then it was effective. This is not true. The pain indicates that the wrong intensity and load have been selected, and, possibly, the exercises were performed with the wrong technique or without warm-up and stretching. Pleasant mild muscle pain the next day is acceptable.
Training rules
How to train to lose weight:
Effective training. Cardio
So which workouts are more effective for losing weight? The first thing that comes to mind is cardio.
Cardio is an active exercise that increases your heart rate. Traditionally, cardio includes running, aerobics, jumping rope, rowing. These are the main helpers in losing weight.
Many experts, professional trainers say that cardio training should be at least 60% of all classes. An increase in stamina will also be a plus for losing weight.
What factors influence the result?
How to train for weight loss? It should be remembered that the result largely depends on the duration and intensity of the classes. Cardio will be effective if you practice for 40 minutes to 1.5 hours, or do it right after strength training. The intensity can be adjusted to suit your level.
The pulse at the most intense activity should not exceed 80% of the maximum figure. The average heart rate for fat burning should be between 60-80% of maximum. Heart rate monitors will help to measure your heart rate, they will be indispensable helpers with cardio loads. Both a decrease and a significant increase in heart rate are not considered a good sign. If you go down, there will be no result, and if you go up, you may have health problems.
Is running so good?
Running is one of the versatile and vigorous weight loss workouts. By running regularly, you can tighten your figure and lose overweight.
But running, like other exercises, needs to be learned. Correct technique jogging and wearing the right footwear reduces the risk of injury. Before starting to run, be sure to warm up and stretch your ankle joints.
it aerobic exercise, so we shouldn't forget about the pulse. It should not rise sharply. If you feel unwell while running, switch to walking and catch your breath. Only then can you stop.
Power training
Although strength training is aimed more at working out the muscles, rather than losing weight, they should be included in the training plan. They will help keep muscles in good shape, as well as work out the relief. They also boost metabolism well. And this allows you to lose weight even after training.
How should you exercise to lose weight?
- It is necessary to use weights, but you need to select them in such a way that you can lift them at least 10-15 times.
- Make sure to work all the muscles. You should not do exercises only on the buttocks or only on the abs. The body should develop evenly.
- Recovery is also important. Stretching and resting muscles is just as important as exercising them.
- Girls should not be afraid to pump themselves, hormones will not allow this, unless, of course, you use special hormones.
HIIT
High intensity interval training (HIIT) is a tough weight loss workout. Not everyone can do it and is not at all suitable for beginners.
HIIT is cardio training, its main principle is the alternation of overload and recovery (rest or quiet work). The duration of this workout is usually about 20-40 minutes, but calories are burned as with 60 minutes of regular cardio. Moreover, fat is burned another day after training.
It is not recommended to do HIIT training every day, the body must rest. It is optimal to do 2-3 times a week between regular cardio and strength exercises. The pulse should also not exceed the maximum mark. You need to work on such trainings using all your strength, not sparing yourself. Otherwise, there will be no result.
A huge advantage that you can practice anywhere and anytime, using an exercise bike, elastic band, rope, own weight. According to the HIIT program, you can also do just running, alternating between running at high speed and normal walking.
How to lose weight at home?
You don't have to go to a fitness club to lose weight. You can do this at home too. How to lose weight at home:
- Defeat laziness. The problem with home workouts is that at home a person relaxes or, conversely, is immersed in household chores, and he loses the desire to do something. Especially when you come home from work, you just want to lie in front of the TV and forget. Therefore, you need to set a clear goal and go towards it, no matter what. In a month, the body will get used to physical activity, and it will already miss them.
- Make a workout plan or take ready-made ones from the Internet. You can also use various videos or online sports services.
- Any activity contributes to weight loss. The usual long walks, yoga, walking up the stairs are all just as important as training. There is no one super effective exercise to lose weight. An active lifestyle is the key to a beautiful body. You need to find what you like and do it with pleasure.
- Correct nutrition and again correct nutrition. The success of your goal - to lose weight depends on this. You cannot practice and then eat fatty and sweet without consequences.
Most Effective Exercises
How to train to lose weight? If you decide to practice at home, but do not know what exercises to include in your workouts, then below are the most effective exercise for weight loss:
Jump squats. Stand straight with feet shoulder-width apart, arms behind your head or along your body. Squat keeping your back straight. But in the end, do not get up, but jump out of the squat. To increase the intensity while jumping, raise your knees as high as possible.
Burpee. A very effective and energy consuming exercise. Stand straight with feet shoulder-width apart. From this position, do a squat, lower your hands with your palms to the floor. Then jump with your feet back into the bar, do a push-up. Move your legs forward to your arms, straighten up and take a jump. it full version exercises. But for beginners, you can, for example, remove push-ups, exclude a jump, transfer your legs not by jumping, but alternately take wide steps.
Jumping lunges. Take a normal lunge: from a standing position, take a wide step forward, bend the front leg at the knee, the knee of the back leg should almost touch the floor. From this position, jump to change legs. For beginners, you can remove jumps and just alternate legs. This exercise can be done continuously for 20-30 seconds at first.
Finally
As you can see from the article, you can lose weight only by changing your lifestyle: eating right, playing sports. You can also achieve weight loss with the help of diets, but they will never bring long-term results. You need to understand that the fight for beautiful body will take a lifetime. There is no unequivocal answer to the question of how to train in order to lose weight.
Good afternoon, dear site visitors Lucinda.Ru ... Today we will talk with you about which exercises for weight loss are most effective.
I think each of us understands how wonderful it is to have a healthy toned body! Still, most people strive for this, however, it happens that the real state of affairs becomes far from this.
Gained extra pounds during pregnancy, staying under stress for a long time, "harmful" snacks at work, lack of balanced nutrition, a hypodynamic lifestyle - all this makes the weight grow, and then it becomes necessary to find something that will help restore harmony, beauty and health. ...
One of the basic rules in such a situation is to increase physical activity.
1. Which set of exercises is right for you?
For fat burning to begin, and so that it is necessary not only to find effective exercises, but to choose them so that they meet the level of training and are aimed at eliminating a specific problem. However, if you need to lose excess weight in any one area, you should not do it only.
Weight loss exercises for the whole body will become more effective, only with an emphasis on the most problematic area. You should not overdo it with a load or do exercises that you simply do not like - this will quickly discourage any desire to practice, not allowing you to see at least some noticeable results.
A set of exercises for your body:
- Shaping- this set of exercises will certainly correct your figure. And thanks to their dance moves + aerobics, you can soon get rid of your problem areas. Since the movements in shaping are very fast, then, therefore, it is suitable for energetic girls aiming at quick results.
- Pilates - this is the safest set of exercises that will suit absolutely everyone. It consists in slow stretching movements. And aimed at training the press, pelvis, and back. this set of exercises is perfect for pregnant women and mothers.
- Fitball Is a set of exercises with a large ball. This complex will help get rid of fatty deposits and strengthen your muscles.
- Belly dance - this complex will suit all lovers of oriental motives. Practicing oriental dances regularly, you will easily acquire an elegant appearance and get rid of excess fat... And this will be facilitated by the fact that the main load in this complex exercise is aimed specifically at the thighs and abdominals.
By choosing any set of exercises and regularly doing it, you will not only lose weight and improve your figure, but also improve your body, improve your mood and become more stress-resistant.
2. TOP-7 - Effective exercises for losing weight at home without exercise equipment
Among the endless variety, the most effective exercises stand out. You can achieve impressive results in a short time by including the following in your program:
3. Useful tips and rules for doing exercises for weight loss
It will be really fruitful to do the exercises if you follow some rules and strictly follow the recommendations. Without any of them, fat burning simply will not start, and some will increase the effect and achieve the desired forms only in a shorter time.
4.15 most effective exercises
Exercises to Burn Belly Fat
Most in demand among women abdominal slimming exercises, especially after the birth of a child.
Exercises for the buttocks and hips
Exercises for the abdomen and sides
Such exercises for weight loss and many others are offered in large quantities for viewing on the Internet. This will help control the correct performance at home.
Exercises for the legs
There are exercises that will make your legs seductive and irresistible. Here are the ones that will achieve the desired result:
Hand exercises
Exercises on hands are also very relevant for women, because This is enough problem area female figure.
Exercises for the waist
Exercises for the abdomen will give slim waistand the silhouette is more attractive and graceful. Effective exercises for this:
- Lie on your back and hold, straight legs 15-20 cm above the floor. It is important that the lower back is in contact with the floor.
- Turns to the side... Standing straight, bring your hands together in front of your chest and "look" behind your back, while pulling the spine up with inhalation, and twisting even more with exhalation.
Slim waist in 7 minutes:
Exercises for the face
- Mimic exercise: inflate your cheeks as much as possible and stay for 2-3 counts; release the air by folding your lips with a tube; and then smile broadly, without opening your lips.
- Working with the corners of the mouth, raise the cheeks high to the eyes and linger for 5-7 seconds, so do 2 times 15 repetitions.
Gymnastics for the face:
Exercises for the chest
5. The most effective breathing exercises for weight loss
For greater efficiency, a breathing technique is used, which allows you to enhance the effect of weight loss. Everything happens due to the supply of oxygen to the body, because it actively fights fat. Therefore, even if you do not use any special breathing techniques, losing weight will be more effective with proper breathing.
The main things to learn: the effort is made on exhalation (in push-ups, lifting upward, swinging, squats are also performed on exhalation, etc.).
Focus breathing exercises Is fat burning and abdominal tightening. Often women resort to it after childbirth. Here are some of the most effective:
- Take a sitting position, cross your legs, straight back, stretch up with the crown. Fix this position. Next, you need to relax and inhale as much as possible with your nose, inflating your stomach with a ball. Then, also through the nose, exhale slowly, pushing the abdominal wall towards the back as much as possible. Continue this way at least 20-30 times.
- The next exercise is characterized by a sharp exhalation (but also with the nose), and the abdominal muscles contract to the maximum.
6. How to eat properly while losing weight
Without proper and healthy nutrition, exercise for weight loss will not lead you to the desired result. Properly organized nutrition determines success in losing weight. Therefore, it is necessary to make the basis of the diet fresh fruits, vegetables and herbs, to develop the habit of consuming cereals. But the meat should occupy about 25% in the plate.
Important!
You can't leave your body without breakfast - this will make it work in an energy-saving mode, which will not allow you to actively burn calories.
Snacks will relieve hunger and the temptation to eat something "satisfying". But dinner should be lightened and it is better to eat it no later than 6 pm - the body will have enough, for example, a portion of low-fat cottage cheese. If you still feel hungry after him, you can drink kefir at night.
The daily consumption of one and a half liters of water will help to reduce weight, moreover, this is in general great benefit for the body. - these are just habits, and in order to replace harmful products that take away health and beauty with useful ones that will give activity and help prolong youth, it is still worthwhile to suffer for some time (until they are finally integrated into the lifestyle).
7. Conclusion
Dear friends, using this article, select for yourself effective weight loss exercises that match your level of fitness. And, of course, you don't need to wait for an instant result, but tune in to systematic work on improving your body. Then the process will go faster and easier.
Below you will find a video that describes a set of exercises for weight loss. You can complete them right away when watching the video with the online trainer :).
Hello everyone, slim girls! What kind of sad faces? Once again, you didn't fit into your favorite dress, and you don't have time for the gym and aerobics? As I understand you! These nasty extra pounds are our eternal companions, "dark knights" hiding in folds and a sagging tummy. I found a way out.
Let your apartment become a gym. Don't ask how to lose weight by exercising at home, just read this article to the end. I am sure, after reading, many of you will perk up and begin to form beautiful figure... You can "blind" an elastic, envy and admirable body yourself. Let's start so as not to waste time!
Free and efficient
We looked into your wallet, and finances sang a sad romance to you on the theme “No money for new sneakers or for a subscription to a fitness club?”. Don't listen, but it's worth listening to your body. He needs a shake-up for a long time. Traitorous "fats" should not hide our beauty and steal self-confidence. It's time to get rid of them.
As employees of one well-known network project say: "If you want to lose weight, ask me how!" Likewise I tell you: ask, do not hesitate. Of course, I am not a standard pumped up and ideal figurebut I try to keep myself in shape. Moreover, there can be no question of any simulator due to banal employment, and I can't leave my son alone for a long time. Therefore, I study either with him, or when he is already falling asleep. From the point of view of the biological clock, this is not true. The best time for training - around 16:00, and even better - in the morning. But you yourself, you know, work ...
Believe me, it is quite convenient to study at home. The trainer and pupil themselves, it is not necessary to wear beautiful leggings for training, home pants or shorts and T-shirts are enough. Oh yes, sneakers, albeit old ones, will not hurt. It won't take long to "knock out" the ankle, especially from habit.
R-one, two, feet shoulder-width apart
What sport you decide to do, I do not know. There are many options: this is dance aerobics, and strength (if there are weights and dumbbells at home), and yoga, and Pilates. Body flex has proven itself well - special gymnastics with indispensable participation correct breathing... I know several girls who have done it and achieved great results.
Fortunately, there are many photo and video lessons on the Internet, I don't want to choose. You are your own boss, choose any workout and get started. You are within your native walls, you do not need to be ashamed of anyone, well, except that your spouse will find you disheveled and sweaty, but believe me, then he will appreciate your efforts, not recognizing in a pretty slender girl his wife.
The only drawback of home workouts is, perhaps, the lack of control. Is it possible to pull yourself together and not shirk from classes? Need to! And first of all, you yourself. Helped me additional motivation... I hung the posters of stars cut from magazines in front of me. Jennifer Lopez, staring at me with her abs and tight, chic booty, did better than any coach.
My secret
Take a bottle of clean, still water, tuck your hair under a headband, or put on a headband. Put a towel nearby, it will be very useful to you. Almost a year after giving birth, I discovered the video training of Hollywood coach Janet Jenkins. This dark-skinned diva is "engaged" with me to this day. She has a lot of lessons to choose from: both for specific parts of the body (stomach, legs, abs) and exercise complexes. I especially love intense cardio and kickboxing. In 50 minutes of class, you can burn 700 to 900 calories!
Of course, beginners should not immediately expose themselves to heavy loads. Exercise to the best of your ability, gradually, over time, your muscles will become stronger and you can give them a greater load.
If you don't have time for long workouts, do at least 10 minutes a day. This will also bring results! For example, today you swing the press, tomorrow you do a squat with dumbbells, the next day you jump rope or do push-ups. Raise your hand who has exercise equipment at home: a bicycle, a stepper, or treadmill? What are you doing on them? Are you hanging up your clothes? Oh no no no. But this "hanger" can do you a good service!
I have a track, and believe it or not, I try to run twice a week. The main thing is to tune in, turn on your favorite music in the headphones and go ahead. It is also important that it becomes a habit. It will be difficult at first, but then you will feel such a surge of energy! It is not for nothing that they say that when playing sports, hormones of happiness - endorphins - are produced. So feel happy more often! May fortitude and physical stamina be with you.
Puffs and ... a two-hour hunger strike
Another tip: don't forget to warm up and cool down before exercising. The first is needed to warm up the body that is not ready for stress, the second - to stretch and relax tense muscles. Otherwise, the next day after training, you will limp and whine from muscle pain, lactic acid will definitely make itself felt.
It is also important to remember how to eat right, otherwise all your efforts will go down the drain. I'm not talking about a hunger strike, but about healthy food, which must be taken in small portions. Before you start exercising, you need to eat in about 1.5-2 hours, otherwise, during the time, not fats, but muscles will burn. After class, you need to try not to eat anything for the same 2 hours.
If you read this post and are still sitting on the couch chewing chips, then I am a bad motivator. I hope you will not upset me and start improving your figure today. And in a few months it will organize a competition for your results. Send me your photos "before" and "after" doing sports at home, and I promise to choose the best one and, perhaps, present a valuable prize! By the way, you can leave links with your favorite exercises below in the comments. Let's put together our "gold" collection!
See you, my athletes! And I ran, "do" three kilometers on the treadmill. All over me!
A magical combination of sports and proper nutrition is the right way to beauty and health without excess weight... Many people know the rules of a healthy diet and the secrets of effective training. But few people can accurately implement all this in life. And whoever manages to do this, he gets literally everything he dreams of - an ideal slender body, a minimum of problems and ailments, energy and success in life. In fact, anyone can make their figure fit. If you have not yet learned about how to properly lose weight with the help of sports and a well-thought-out diet menu, then take a look at the ways below to quickly transform your physique.
Correct weight loss
How to start losing weight correctly?
To give a start to change in better side, powerful motivation is needed. Many decide to heal new life, but time passes and again they return to bad habits, abandon the goal. To prevent this from happening, you must permanently switch to proper nutrition and regularly give the body physical exercise... Temporary dieting and exercise once a month won't help.
First of all, it is necessary to decide why all this is needed, what exactly a person will get along with getting rid of excess weight and what he will lose if he again gives weakness. So, first stage - this is putting the life schedule in order (a reasonable combination of work and rest), planning meals and accustoming oneself to sports.
How to lose 10 kg in a month without harm to health?
Losing 10 kg per month is a rather aggressive weight loss technique. It will not work with a lot of extra pounds. But if there are no diseases and the doctor does not mind, you can try. Tough fat burning workouts will be required. Together with this, strict dietary restrictions are needed, namely: the predominance of proteins in the diet, only 20 g of carbohydrates per day.
The basis of the diet is protein food, fiber, vegetables, meals 5 times a day. The main thing should be the optimal calorie deficit, for each calorie content is determined individually. But the problem is that you can sit on a meager drying diet for a maximum of 10 days, during which time it takes 5-10 kg of weight.
proper nutrition helps to lose weight without harm to healthSlimming food
How to eat right to lose weight?
You will be able to lose weight if you focus on vegetables and fruits, drink a lot of water, have breakfast with porridge or scrambled eggs, have a hearty lunch, and have an easy dinner. You need to study your body, find useful analogues for everyone harmful products in the diet, do not take alcohol, it is reasonable to reduce the volume of each serving.
It is useful to change diets in a timely manner, learn to count calories, protect yourself from overeating and hunger, avoid stress and move more along with all this. Add a lot of non-heavy, vitamin, fat-burning foods to the menu. Welcomed fractional meals - this means that you need to eat a little, but often.
How much can you lose weight on proper nutrition?
Instead of figuring out how quickly weight loss occurs on the right diet, you need to start acting - switch to it. The timing of the first results and their persistence depends on your discipline. If you are switching to a healthy diet, then you need to acquire new healthy eating habits, cleanse your body, and possibly change your social circle.
To track weight fluctuations, you need to weigh yourself weekly, more often it makes no sense. In the best case, after 14 days of proper nutrition, weight will begin to decline. And in the worst case, in the presence of diseases or the wrong approach to nutrition, weight will be lost for a while and will also quickly gain.
How to count calories correctly to lose weight?
It is useful to have a table with the calorie content of each food you eat. It is very convenient to use the calorie calculator on Android - there are many applications for tracking the nutritional value of food for weight loss. There are similar calculators on the Internet, you can enter your data online and the system will help you count.
On average, at sedentary life you need to consume 1200 kcal per day, with sports life - 1800 kcal. Men spend 2800-3000 kcal per day, and women 2200-2500 kcal, depending on their lifestyle. A large lack of calories should not be allowed, the deficit should be 10-25%, while weight loss is guaranteed.
How to drink water properly to lose weight?
Consuming water wisely helps you lose weight. This affordable drink cleanses and heals the body, speeds up metabolism. It is better to start your day with a glass of clean warm water. It is also good to drink 20 minutes before each meal to help prevent overeating. You will need water for training.
The main drink should come before 6 pm, so as not to go to the toilet at night and get rid of edema. Do not drink with meals, immediately before meals, or before bedtime. The optimal amount of water per day is 1.5-2 liters. For each kg of weight - 30-40 mg of water. Non-carbonated mineral water is welcome. When calculating the volume of water, other drinks are not included.
Under useful weight loss nutritionists understand wellness and cleansing diets that do not harm the body. Almost all experts advise switching to fractional meals. Important factors are the small size of the portions, the very great variety in the diet. Also, there are often recommendations about the need to combine diets with sports, constantly keep healthy image life, do not eat at night, exclude harmful sweets, everything fatty, fried, salty, smoked and stuffed with dubious additives.
To lose weight with health benefits, you need to calculate your own according to the table (according to height, age, gender, type of metabolism) ideal weight and strive to keep within this range. People with normal index body weights are less susceptible to disease and feel better.
Slimming Fitness
How to work out in the gym for weight loss?
To lose weight, you need to exercise moderately-intensively more than 3 times a week gym... Along with this, a low-calorie protein diet is needed. For a month, you can lose 2-4 kg. The coach will tell you how to combine strength and cardio loads. In one workout, it is advisable to work out as many different muscle groups as possible. Each exercise - at least 8 repetitions, 4 sets.
Rest between sets - up to 1 minute. Finish your workout by jogging on the treadmill to be completely exhausted. Before training - stretching-warm-up, after - a hitch. It is better to work on simulators for 40-45 minutes, on a fat-burning pulse - 120-140 beats per minute.
How to exercise on an exercise bike for weight loss?
It is good that the exercise bike can be used in the gym and at home. This is a great tool for effective fat burning. For beginners - pedal for 15 minutes, advanced - 40-60 minutes per session. Workouts are arranged 3 times a week to rest for 1-2 days.
The heart rate for an exercise bike is 65-75% of the maximum, which is calculated as follows: 220-age. Interval training is also encouraged - alternating between intense and slow work. At a speed of 20-25 km / h with a weight of 50 kg, you can burn 485 kcal, 55 kg - 515 kcal, 60 kg - 565 kcal, 65 kg - 600 kcal. Exercise on a stationary bike is easy to learn, but you need to calculate the load according to your capabilities.
How to Exercise with an Elliptical Weight Loss Machine?
To achieve a fat burning effect, you need to work on the ellipsoid at home or in the gym for at least 40 minutes per session, and in total you need to train 4 times a week. Tighten your abs while driving. Modern smart trainers offer built-in programs for exercising and losing weight.
For beginners, it is better to practice on the pulse of 120 beats per minute. Then you can accelerate, increasing the intensity. Try to calculate the limit heart rate according to the scheme: 220 minus your age, multiply the result by 0.8. This will be the optimal heart rate for fat burning. Ellipsis gives results after just 14 days of hard training. Fat reserves melt depending on the speed. At 15-30 km / h, it will be possible to burn 300-700 kcal per hour.
How to squat to lose weight on your legs?
Technique correct squats slimming legs and beautiful buttocks anyone can master. There are many types of this exercise. Before classes, you need a warm-up, when performing a squat, the feet do not come off, the back is straightened, the press is tense. When lowering - inhale, while rising - exhale.
To get your legs in order, do classic squats, plie, front squats, Hindu, weights, squats against a wall and on one leg. One approach should be performed from 10 to 15 repetitions. When the technique is honed, you can add the number of squats to infinity. For example, there is a program for 1000 squats a day.
How to jump rope for weight loss?
The jump rope is an effective tool for a beautiful figure. If you have a lot of excess weight or a curvature of the spine, it is best not to jump without consulting a doctor. Skipping rope training is called the buzzword skipping. Practice different jumping styles.
Train for 10 minutes a day, then increase the time. With intensive work on the rope, you can burn about 330 kcal in 30 minutes. Exercise for 60 minutes a day and you will find that 70 grams of pure fat is wasted. About 700 kcal melts in an hour, but this is available for the prepared. On average, a session can last 45 minutes and it will be effective. In any case, the workout should take at least 30 minutes. Many people enjoy jumping on an empty stomach or to warm up.
How to do plank exercise to lose weight?
Static plank exercise exists in different variations and is aimed at strengthening the press. Beginners are advised to hold the bar for 20 seconds, three times a day. And advanced ones can improve by bringing the exposure time to several minutes (for example, experienced ones can spend 5 minutes in the bar). Practice different types of exercise, increase the number of sets.
In the plank, do not relax your legs, buttocks and abdomen, do not bend your back in the lower back. In a standard exercise, the elbows are directly under the shoulders. The body should stretch out in one straight line, the weight is evenly distributed. Do the classic, raised leg, elbows, side and inverted planks.
How to lose weight in the pool?
Swimming is good for your health. You can go to the pool for those who are contraindicated in many types of fitness. For weight loss, interval training is great, where a fast pace alternates with a slow one. For example, 5 minutes warm-up, then 7 laps, each 15 seconds of work and 10 seconds of rest, then 5 minutes of cool down.
There are different styles - breaststroke, butterfly, backstroke, crawl or freestyle. And also in the pool you can lose weight if you go to classes in water aerobics or aqua jogging. Group training the pool is very fun and energetic. There are special dumbbells and other equipment that increase the load on the whole body when doing exercises in the water.
How to properly run to lose weight?
Running can be the main focus for weight loss or one of the elements of a fat burning program. Remember, running workout should last from 60 minutes, in this case it will be possible to achieve weight loss. It is advisable for beginners to run for 15 minutes and gradually increase the load.
To induce weight loss, you need a long run or interval training. The latter option forces you to give all your best. This workout combines walking, slow running and acceleration to the limit. They say that for weight loss it is better to run in the evenings, but you exercise when it is convenient for you and there is an appropriate attitude. It is possible that at first the weight will increase slightly due to the processing of fat into strong muscles.
Remember that endurance training has a significant effect on weight loss, but carries the risk of loss muscle mass... Don't ignore strength exercises, harmoniously combine different types of loads.