The strength of the muscle adds character thin. If you want to create a beautiful volume, a little to follow the diet and do not eat after six. This requires exercise for weight loss. In addition, it is necessary to know how to properly exercise, how to lose weight.
Exercise Program for weight loss includes weight, cardio and aerobic exercise. An integral part of the program are massage, relaxation and saunas.
General rules for weight-loss programs lies in the fact that: practice is the need to regularly, drink plenty of water during exercise, eat right and follow a diet will increase the tension during your workout relax in the standing position and less than a minute.
Between men and women there is a physiological difference that has an impact on weight loss. Exercise Program for weight loss for men is different from the similar for women:
- Fat performs a protective function. The security woman not just from hypothermia, but also from a lack of food. Lack of substances is very contraindicated by the one who gives life. Thus, nature itself has done more women with a predisposition to the "accumulation products";
- In the blood of women is much more enzymes that promote the formation of fat cells than men;
- It is even able to alone a person spends energy. Most of the funds spent on the maintenance of muscle. In women the muscle tissue less on 30 %, than in men. In the idle condition of the female, they spend less calories.
- The complexity in building muscle tissue in women lies in the fact that they lack the male hormone (more precisely, it is present in small doses). This hormone protects the muscles during exertion. Because of what during exercise in women is partly burned not only fat but also muscles.
But that doesn't mean that women can omit the hands, justify yourself physiology. Information they need to work with her. With the knowledge of their own characteristics, can be properly build a strategy of weight loss. For example, it is known that the fat burning processes "included" after thirty minutes of strength training or running. A woman can replace the jogging all other active sports: tennis, basketball, volleyball. For starters, get acquainted with the existing areas:
- Yoga is based on static and dynamic exercise. For a basis takes various tensile techniques and weakly contributes to muscle building. Optimally practicing yoga in the days of the rest of the basic exercises for weight loss. Stretching the muscles melts delayed onset muscle soreness and harmonises metabolism.
- Dance is much closer to the run and hot pursuit, which help to lose weight. They're kind of load. Give effect when adhering to a healthy diet regime.
- Aerobics is similar in action to the dance. It has a rigid structure and rhythm of movements. Suits people with a healthy cardiovascular system.
- Gym contributes to an active reduction in the volume of fatty tissue and muscle growth. Remember that on average, weight loss to half a kilogram per week in the gym, it is a very good result. Fat weighs less than muscles. Therefore, when we are rocking the muscles to increase their mass, burn fat – reduce. In the balance of one-two kilos it is a very good result.
- Going home a good choice for weight loss. Domestic make-shift means, most often, sufficient in combating high levels of obesity.
Gym
The volume of exercise depends very much on your sports background and current status. Conditionally can be divided people:
- For those who have no experience at all, sports activities;
- For those who played sports, but didn't go to the gym;
- Women and men who have made a big break and who have experience in the gym.
For those who have no experience at all, it is important to prepare for the surgery. For two weeks on a trip to the hall start to train at home. Do home workouts to 30 minutes at a slow pace in the first week. Enjoy the exercise, imagine, how to grow your muscles, how nice to feel that you develop. The second week of extended workouts up to 60 minutes, the pace of do the middle. The content of the preparatory exercises you can take from the section on exercises at home, which is located slightly below. After preparation, go to the gym, ask your trainer to write a program and tell about it, sets, and other terminology.
The two remaining groups can now go into the hall. Regular tension and relaxation is important for muscle growth. Classic skeleton is a program for weight loss looks approximately so, as described in the table "load Mode"
The load mode
|
1-e a day |
2-th day |
3-e a day | 4-th day | 5-th day | 6-th day |
7-th day |
|
| Type of load (training) |
Weight |
Cardio | Weight | Rest, massage, a hot bath or sauna | Weight | The output of the entire |
The output of the entire |
For muscle growth, the body needs the recovery period, because the daily activities in the hall, especially for women, it's not an effective idea.
Exercises for weight loss include a comprehensive exercise aimed at burning fat. Fat burning processes intensified, when after a force straining to add a burden. Strength you are going to start the process of removing fat, that lasts after the end of the load. Such an exercise has an effect on the fat during the load and when the heart palpitations over a hundred or a hundred and twenty beats per minute. Cardio increases the effect, therefore, is used after the strength.
The relaxing and warming procedures necessary for it to "go milk" — to help the body to dissolve the acid in the biceps and reduce delayed onset muscle soreness, restore tissue.
Workout in home conditions
In domestic conditions is needed exercise program for weight loss. It looks like how it looks. Trick our mind, is very large. It has the property to forget and cheat. To achieve results, it is worth it to sit down, calculate the load for the week ahead, write down and keep track of it. There is even a parable about this, that we should be their own king/queen and the servant. As an authorized personality write the program, as servants to ourselves, so we fill.
Exercise
Exercises for weight loss include exercises, forceful exertion, cardio burden. This consistency is essential on the road to weight loss.
Flexibly for fifth place, and shapely legs. Starting position-feet shoulder width apart, body in upright position. Squat so that the thighs are parallel with the floor, or as if you want to sit on an invisible chair. Attention to posture. If there is a hard hand, and you can put on your feet. If not, hands to the side, or in front of him. In such a pose, that state for two or three minutes.
Squats. Legs on breadth of shoulders. Back smooth. Your knees do not go beyond the line of the feet. We breathe calmly. The effect increases if the squat with the weight in hand: dumbbells, water bottles.
Lunges. You're standing and you're doing such a huge step forward, to the foot, which shows the front, did the angle of ninety degrees at the knees. Train each leg separately. Pick up the goods in hand, you can speed up exercise – load to keep the pressure, but reduce the number of repetitions.
Lie on your back. Hands along the body. The legs bend at the knees, soles of the feet put on the floor and lift the pelvis. You're doing twenty or thirty of such twists.
For a thin waist. Go to the on the mat. Hands to hide under the lower back or buttocks. Raise straight legs up so that with the body is created by the angle of ninety degrees.
Lift both straight legs at an angle of forty-five degrees, freeze. Hands behind your head. Head looking at her feet. Keeping your feet on the weight, we'll start the left foot closer to the left elbow. When finished with the left part of the body, turn to the right side. All while the foot that does not be in the raised position. After continue practicing, but now the left leg has a tendency to the right elbow. Similarly as with the right foot.
"The book" — exercises for the upper and lower abdominals at the same time. Back hold it firmly to the floor. Simultaneously raise straight legs and torso, trying to put them together, how close the book. The legs and torso, how the page in the hip joint, as a bound book.
You lie on the mat belly up. Arms and legs parallel to each other. From the side it would like the letter "C". Legs remain static in such a position. Hands trying to reach out to the socks feet. To complicate the exercise can linger for a few seconds in the position, when the blades are in contact with the Mat.
For the arms and chest. Exercise for weight loss hands, always should start with push-ups. To simplify the push-up is possible. To do this you need to stand on the socks, and on his knees.
Prepare two water bottles or dumbbells. Back firmly press it to the Mat. His hands create the letter "T", the open is at an angle of ninety degrees, so lying on the floor. Have a dear and lift your hands up
If you leave the bottle next to it. Maintain posture and hand edit. Hands up, like lengthening the fuselage. The pencil is lying on the floor. Take the weights and lift my arms up.
Sit down, hands folded in the prayer position in front of him. Push palm to palm. You should feel tension in the muscles of the chest and the hands. Keep static tension in the course of two to three minutes.
For the back.Torso parallel to the floor, long, forward, legs perpendicular to the floor. His hands dropped down. In the hands of dumbbells. Lift the hands upward to the shoulders catch up with the body.
Tummy on the floor, lie down, relax from time to time. Capture the feet under a bed or other heavy object. Hands behind the head, the face of visa. Lifts the torso up. We follow it to the buttocks and legs were relaxed. We work hard to elevate the body at the expense of the back. Movements are slow, smooth, without jerks.
The approaches and the amount of
To select the optimal number of repetitions for the self – certainty of victory over fat. Weak load will not lead to a result, excessive can become the cause of health problems. It is necessary to know how to exercise, how to lose weight. Exercise is many, to determine the number of repetitions for each exercise is difficult. There is the principle of doing the load to mild discomfort. According to the second income can make three-four approaches, thus reducing the number of repetitions. The pause between the files must be less than sixty seconds.
Baths and saunas
In order to relax the muscles after a workout recommended by spas and saunas. If you don't like such practices, even if they would take hot baths with sea salt. Sauna contributes to the speeding up of all processes in the body, including metabolism and exchange of substances. The acceleration of metabolism has an impact on fat burning. This process helps get rid of excess weight. With proper nutrition bath helps to lose weight. In symbiosis with exercise bath and a sauna speeds up the effect of the reduction in volume.
Exercise is closely linked with the care of your body and rest. The adoption of the decision deals with, it is necessary to tune the regularity. Without systematic in the school, nothing will change in the body. Exercise for weight loss is very similar to the process of creating themselves. Buy yourself or sculpt from clay, sometimes it is work. But then "industrial goods" for you to enjoy and get inspired.