To give your body an attractive shape, you need to choose the optimal set of exercises that will affect all the major muscles. A standard workout takes about an hour, it will help not only remove extra pounds, but also tighten sagging areas. By the end of the first month, with regular exercise, the result will become noticeable.
What is special about fat burning exercises?
Fat loss training is often called cardio training. This is not entirely true, although both of them allow you to burn calories and lose weight. Typically, the former involves performing several energy-intensive and fundamental exercises, while the latter involves a single exercise, such as cycling.
You need to understand that any physical activity can create a weight loss effect if you burn more calories than you consume. However, high-intensity exercise that uses many muscle groups will not only help speed up your weight loss process, but also improve your health and body quality.
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How does the process of losing weight for women differ from that of men?
The characteristics of hormonal levels and energy metabolism differ in men and women. Therefore, male and female bodies burn fat differently. For men, it is usually enough to stick to a low-calorie diet. Excess fat will disappear and will not return. The female body strives to accumulate energy. Therefore, the weight comes off more slowly and there is a possibility that it will return if you stop working on yourself. But the body can be “deceived”. The following conditions will help you disable the “resource saving” mode:
- adherence to diet;
- moderate loads;
- proper rest (sleep).
Women care not only about the result, but also about the aesthetics of the process. A bright gym uniform, beautiful dishes, a new pillow - such little things give positive emotions and set you up to achieve your goal.
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What are the benefits of fat burning exercises?
The main answer lies in the name. Such exercises reduce body fat, improve muscle tone, increase endurance, strengthen bones, improve joint mobility and capillary density. However, this is not the only benefit.
According to the fitness trainer, fat burning exercises are good for the brain, developing a person’s communication abilities. At the same time, they improve mood, change hormonal composition for the better, have a positive effect on performance, and also on longevity, since the body simply needs physical activity, it is created in order to move.
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Causes of excess weight
The main reasons are high-calorie foods in unlimited quantities and lack of physical activity. However, other conditions can lead to extra pounds:
- hormonal imbalance;
- prolonged stress;
- chronic diseases;
- genetic predisposition.
If exercise and diet continue for more than two weeks and there is no result, undergo a medical examination. Thyroid diseases can cause obesity. And until the cause is eliminated, training will not help.
Adjust your diet. If you feel hungry all day, the diet is not suitable. Nature dictates that during fasting, the female body begins to store fat in preparation for difficult times.
All the secrets of losing weight come down to a simple piece of advice - keep a food diary. You can use a smartphone app - this way you will understand how many calories you consume and how many you spend per day. For a deficit to appear (consumption exceeds consumption), be prepared to give up fast food, sweets, fried and spicy foods. A good meal plan includes vegetables, fruits, lean meats, lean fish, dairy products and still drinking water.
The benefits and harms of dietary supplements
Pharmaceutical companies skillfully manipulate the fact that people want to lose weight without extra effort. Remember: you can’t lose weight with magic pills! Without a balanced diet and physical activity, dietary supplements are useless. Various diuretic teas only remove fluid and wash away beneficial substances. It seems to you that you are losing weight, but in fact your body is dehydrating.
Do not confuse dietary supplements with vitamins and sports nutrition. Losing weight involves not only losing kilograms, but also useful microelements. Therefore, during diets, experts prescribe a course of multivitamins. Be sure to consult with a trainer or nutritionist before taking any medications.
Can such exercises cause harm?
If the exercise is performed correctly and all safety precautions are followed, there should be no problems. There are no bad exercises; there are bad techniques that put people at risk.
However, let’s imagine that a person suffering from excess weight (with second or third degree obesity) starts running. There will be a strong shock load on his joints, which will have a very bad effect on them. In this case, it is better to replace running with walking.
Our advice is to adequately assess the characteristics of your health and correlate them with the load that is acceptable to receive.
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Home Workout: Rotation Squats
Starting position: spread your legs slightly wider than your shoulders, pelvis tucked, back straight. Perform a squat until it is parallel to the floor. Make sure your knees do not extend past your toes. Support should be on the outside of the foot and heel. Touch the floor with your left hand and stretch your right upward, twisting your body and opening your chest. As you exhale, change hands: lower the upper one to the floor, and pull the lower one up. Immediately after, perform a rise (come out of the squat).
How many times to do:
3 sets of 20 reps.
When and how to do fat burning exercises?
There is a lot of debate about the best time to exercise.
The main benefit of morning workouts is considered to be an increased metabolic rate. Research shows that fat-burning workouts are more effective before breakfast.
At the same time, other scientists claim that training in the evening improves fat metabolism and keeps blood sugar levels stable, especially if a person abuses fatty foods.
The fitness trainer believes that fat burning exercises can be performed at any time. Two main rules: do a good warm-up and try not to overeat before training.
Home workout: jumping jack from squat
Starting position: feet slightly wider than shoulders, toes pointing diagonally. Perform a squat until it is parallel to the floor, keeping your hands locked in front of you. And from the bottom point make a jump, connecting your legs. Land on your toes and bent knees. At the same time as you jump, clap overhead. Jump again with your feet shoulder-width apart: land first on your toes, then lower your heels and then your pelvis, slowly taking a squat position.
How many times to do:
3 sets of 20 reps.
Five effective exercises for fat burning
Burpee with push-ups
Burpee with push-ups is one of the most energy-intensive exercises that quickly raises your heart rate to the fat-burning zone and allows you to lose a large number of calories in a short time.
The fitness trainer notes that burpees work the entire body. At different phases of execution, the work involves the quadriceps, back of the thigh, muscles of the arms, chest, back, front deltoids and abs.
Regular burpee training trains the cardiovascular system, increases endurance, develops the respiratory system and coordination.
Stepping onto a cube
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This is a relatively simple, but no less effective exercise that allows you to burn a lot of calories. It is included in many training complexes due to its ability to load all the muscles of the legs. When using equipment, the arms and shoulders additionally work.
If your goal is to lose weight, you should perform alternate steps, alternating your right leg with your left. The intensity of the exercise and its duration are important.
Lunges with body rotation
Lunges are a basic exercise for working the quadriceps, glutes and hamstrings. Allows you not only to train muscles, but also to stretch them.
Lunges with trunk rotation are an advanced version of the classic exercise that requires maximum coordination, balance and energy. It was designed to use as many parts of the body as possible. In addition to the leg muscles, the work includes the arms, core and other stabilizers.
Snatch and clean and jerk
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The barbell snatch and jerk is a technically complex exercise that requires preparation. If you have been training for a long time, then it is ideal to burn off the extra calories you eat at dinner.
When performing, the whole body works, the muscles of the back, legs, arms and shoulders receive the greatest load. Once you learn how to snatch and clean a barbell, squats and lunges will feel like a warm-up.
Do not hurry. Beginners will find this exercise very difficult. Try doing it in front of a mirror first, replacing the barbell with a mop, and then go to the gym to practice, but always under the supervision of an experienced trainer.
Which weight loss methods are harmful to women's health?
Extreme methods of rapid weight loss never pass without a trace. The price of such techniques is metabolic disorders and eating disorders. What does more harm than good:
- Mono-diets - if you eat only apples and kefir for several weeks, you can develop gastrointestinal diseases, indigestion, and malfunction of the excretory system.
- Fasting (complete refusal of food) is also not the best way. If the body does not receive enough nutrients that are involved in cell renewal, this leads to premature aging.
- Uncontrolled use of various dietary supplements of unknown origin is dangerous not only to health, but also to life.
- Smoking - no comment.
- Too intense training without taking into account individual characteristics (weight, age, level of training).
Unless you are a professional athlete, your main principle is moderation. Start by controlling your diet and gradually increase physical activity to allow your body to adapt. Training is not a punishment or obligation. Choose what will bring you pleasure and the result will not keep you waiting!
Dietary recommendations
Sample meal plan based on the principles of proper nutrition:
- Breakfast: porridge or cereals, you can add fruits and dried fruits, nuts, milk. It is better to exclude simple carbohydrates like sugar.
- Lunch: first course with low-fat broth. Or carbohydrates (porridge) with vegetables, or proteins with vegetables (meat, eggs, fish). This way the products combine better.
- When hunger strikes, you can choose low-fat dairy products, salads, fruits - apples, citrus fruits.
- After 16.00 you need to exclude any carbohydrates.
- Dinner: proteins and vegetables - meat or fish with salads or baked vegetables, whatever you like, but not cereals or fruits, not even juices.
- Late dinner: kefir, eggs or cottage cheese.
completely eliminate fats ; you need to consume 1 gram of fat per 1 kg of weight.
Home workout: hyperextension
Starting position: lie on your stomach. Make sure your feet, knees and hips are in line. Place your hands behind your head or spread them to the sides, bending your elbows at right angles. Slowly raise your torso until your spine is straight. The entire body should form one straight, even line. Hold at the top for a few seconds and slowly return to the starting position.
How many times to do:
3 sets of 20 lifts.
