Correct, balanced and moderateNutrition is not enough to effectively lose weight, it is also necessary to pay attention to physical activity. To lose excess pounds, you need to give your body cardio-load, which increases the heart rate, and the body takes energy from the store of fat.
Do not be superfluous and exercise: more muscle requires more energy.
Any exercise and exercise helpLose weight due to the fact that during exercise, the body needs energy, which he takes either from food eaten or from fat stores. Weight loss is achieved through a deficit of calories - if it is the same as before sports, then the body will not be enough energy received from food, and it will start burning its own fats. But there are exercises and activities that help you get rid of kilograms faster and more efficiently. These are any kinds of cardio-loads - aerobic exercises at a fast pace, but with low intensity.
Aerobic loads are running, fast swimming,Cycling, classes on any cardio-simulators, jumping rope and other exercises. By themselves they are light and do not have a serious load on the muscles, but with prolonged training at the same pace they increase the rate of heartbeat, increase the frequency of breathing and gradually start burning fat. In this case, excess fat goes not only because of a lack of calories, but also right during lessons due to the fact that the stores of nutrients in the blood are depleted, and the body has nowhere to take energy - only the deferred fats remain.
The best exercises for losing weight are classes onTreadmill, ellipsoid, exercise bike. They allow you to maintain the desired pace with the help of special programs. If you do it slowly, then the desired effect, which is achieved in twenty to thirty minutes after a continuous load, will not, and if you move too vigorously, soon the person will not have enough strength to continue training, as a result, the fat burning process will not start.
During fat burning exercises,Occurs: the heart rhythm increases slightly, because the tempo is too low, there are rest periods between the approaches, and the duration of the training is less than with the correct cardio loads. To exercise power exercises at a high pace and for a long time it is impossible physically, therefore the main goal of such trainings is to strengthen the muscles. On the one hand, this means that for weight loss these activities are less suitable. On the other hand, they also contribute to weight loss, but for other reasons.
First, to perform complex powerExercise with a high load on the muscles of the body spends a lot of calories, which is also important for losing weight. Secondly, the muscles as a result of regular training are strengthened, compacted and slightly increased in size, replacing the fat. Unlike other tissues, muscle requires increased energy supply - which means that even during rest they need a large number of calories. Therefore, the stronger and stronger the muscles - the more calories are lost per day, even without additional loads.
To lose weight was effective, it is desirable to combine the two types of training: aerobic and power.