Everyone is aware that by exercising for weight loss, you can not only get in normal shape, but also give your body more beauty and relief. At the same time, many do not know what kind of training to choose and what kind of sport to do to lose weight.
If you make the wrong choice, the result of your efforts may not appear at all. Ultimately, this will undermine your desire to lose weight by exercising because you have spent a lot of time and effort on grueling workouts.
Often most women assume that they can do without physical activity, preferring strict diets. This is a fundamentally wrong opinion, as diet can only help to lose weight, but it is not able to give the body a beautiful shape and harmony.
The ideal figure can be achieved only by exercising and performing special exercises for weight loss.
Why choose not diets but sports for weight loss?
Many people are looking for different ways to lose weight without exercising and without leaving home. In fact, the effect that training produces is quite similar to that of a strict diet. In both cases, the result will lead to the fact that the body produces a lack of calories that will need to be filled with the help of human internal resources. At the same time, strict diets have a bad effect on the overall tone of the body, as the body needs high-calorie foods that give it strength.
In addition, diets provoke the body to receive energy directly from muscle tissue, which can eventually lead to exhaustion and loss of strength. In turn, physical activity nourishes and strengthens muscle tissue with energy expended, thus maintaining the health of the body. In general, exercising to lose weight, you not only achieve the desired result, but also harden the body without causing any damage.
Another disadvantage of a strict diet is the saving of energy, in which excess fat still remains in the body. The human body is programmed for its own reserves in case of starvation. This way you will be exhausted from hunger, you will lose your last strength, you will freeze, and at the same time the body fat will be deposited again. If you choose an effective sport for weight loss, your diet will remain complete and you will not be deprived of high-calorie foods rich in carbohydrates. As a result, you will lose weight without putting your health at risk. With the energy expenditure for training, the metabolism will increase and you will be able to burn about 2 kg in half a month. To do this, you only need to do the right diet and diet.
How does sport help you lose weight?
The most effective sport promotes weight loss in 4 ways.
- During a workout you can burn 150-1200 kcal in just one hour. The number of calories burned depends directly on a person's physical shape and weight.
- Physical activity contributes to the release of adrenaline in the blood. It in turn is a catalyst for lipolysis (the breakdown of fat inside cells).
- Exercise increases the level of metabolism, thus provoking the consumption of calories to sustain the life of the body by about 18-20% more than in a normal state. Calorie expenditure continues even after a workout, that is, when a person sleeps or rests.
- With regular exercise, a person burns fat and at the same time strengthens muscle tissue. As a result, the skin becomes elastic. The body becomes toned, slender and seductive.
How to lose weight through sports?
First of all, it is worth choosing the right type of training, because the amateur approach can put an end to your efforts and ultimately disappoint.
The human body can receive energy in 2 different ways:
- aerobic method (oxygen is used in electricity generation);
- anaerobic method (oxygen is not used in electricity generation).
Based on this, the types of training are divided into aerobic and anaerobic. In the first case, the human body functions without interruption for a long time. This includes activities such as jogging, skiing, dancing, swimming, aerobics and cycling. In the 2nd case, the body functions by lifting heavy shells 3-7 times in 1 approach. This includes everything related to lifting, pulling and throwing massive objects. In the most general sense - lifting weights.
It is extremely important to choose the right weight loss exercises depending on what you want to change in your figure. For example, anaerobic sports contribute to the growth of muscle mass. It will help you work on the shape of the buttocks or tighten the chest. However, once you give the desired shape to the buttocks, you will still need to burn fat, otherwise your roundness will be hidden under their layer. Therefore, you will need to return to aerobic exercise. This is the best sport to eliminate excess calories.
Aerobic exercise contributes to the rapid development of mitochondria. These are small structures inside the cells that help break down the fat layers. The number of calories lost is directly related to the number of mitochondria in your body's cells. In addition, aerobics is a catalyst for the release of enzymes that are also able to burn excess fat. After aerobics, muscle tissue regenerates faster than after lifting weights. For this reason, you can increase the number of workouts to 4-5 times a week.
During aerobics, fat is burned directly during exercise. By lifting weights, you will start burning a small amount of fat 1 hour after leaving the gym. At the same time, he will still recover due to the rapid absorption of food in the body, which is facilitated by strenuous strength training.
When choosing the best sport for weight loss, it should be borne in mind that aerobics is also very good for the heart. The fact is that during exercise the heart pumps a huge amount of blood within 1 beat. Therefore, a person who does aerobics, the heart rate in a normal state is much slower than that of someone who does not. For this reason, the athlete's heart rests much more in a relaxed state, which ensures its long-term functioning.
How to lose weight with aerobics?
To create perfectly rounded shapes without the presence of fat layers under the skin, it is necessary to engage in both anaerobic and aerobic training. If being overweight is not an obstacle to lifting weights, then you can start training both types at once. Otherwise, you must first get rid of excess weight and only then proceed to the accumulation of muscle mass. Aerobic exercise with any type of physical activity will help you lose weight. Below is a description of what sports to do to lose weight without unnecessary costs and discomfort.
One of the best and most comfortable options is a bike or exercise bike. When cycling or exercising on an exercise bike, 450-1100 kcal is burned within an hour. In addition, physical activity is somehow easier than running or step aerobics. As you know, these types of workouts are quite difficult for overweight people. When choosing a type of activity, be guided by the fact that cycling will entertain you and time will fly. The exercise bike, in turn, will allow you to train for a long time without unnecessary discomfort with the correct body position.
In addition to cycling, walking or walking with weights provides good physical activity. It does not need additional costs and sports equipment. You can enjoy walking. For example, try walking to work, getting up a little earlier than usual. For 1, 5-2 hours of walking are burned 300-800 kcal. During the working week you will lose up to 3500 kcal, which is about 1, 5-2 kg per month.
The undoubted advantage of walking is the lack of exhausting diets and trips to the gym. This will not only help you lose weight, but also save you money. To walk with weights, it is enough to take something heavy on the road. The main thing is to distribute the weight evenly on both hands or to place the object in a backpack and place it on your back.
What is the best sport for weight loss at home?
The sport can be practiced without leaving home. There are a lot of gymnastic exercises for weight loss, for which you only need a mat and free space. Below are the most effective home workouts.
- Squat. In an upright position it is necessary to sit as much as possible, to tighten the muscles of the buttocks and return to the starting position.
- Pushups. You should stand on all fours, moving your arms in different directions so that your elbows are bent at a 90 ° angle. Lower your chest as low as possible, then return to the starting position.
- Steps. Stand with one foot on the foot and lift the other up, then return it to its original position and do the same with the other foot.
- Horizon. From an upright position, you should lift your legs back and lean forward, with your chest parallel to the floor, trying to stay in that position as long as possible.
Repeat each of the exercises about 15-20 times. This complex is performed at home 3 times a week. You can divide it into different groups and perform it daily.
Exercises for training at home are designed to help lose weight and strengthen almost all muscle groups, while giving beauty and harmony to the figure. Losing weight at home is a completely achievable desire. You just have to decide what is better to do on certain days and choose the necessary group of exercises. Remember that you need to lose weight gradually, otherwise it will return very quickly and harm your health.
Nutrition control during exercise
When exercising, you need to monitor the number of calories consumed. Research shows that a person who regularly attends exercise consumes much more food if this is not taken under control in time. Of course, strenuous exercise increases appetite and a person finds it necessary to eat to satiety, because he needs strength for future activities. These reasons are the main source of increasing body calories above normal. This arrangement will not help you lose weight. Everything will stay in place or become even more weight gain.
If you want to lose weight effectively, do not exceed your individual diet, but it is best to eat 80-85% of it.