To lose weight, you don’t have to pay a lot of money to a trainer or nutritionist. The Americans estimated that each kilogram dropped according to the program of the most effective groups such as "Weight Watchers" costs an average of 400-500 dollars. In post-Soviet countries, the cost is not so great, but still tangible. Sport is the perfect way to speed up fat burning. What should be the ideal exercise for losing weight?
You can eat, but carefully
To get rid of obviously unnecessary mass, you should start not with physical education, but with a diet. Without changing the diet, you can not even proceed. Although there are propagandists of weight loss without following a certain regime. But they are simply trying to deceive their readers, attracting them with a promise to come to an ideal figure without suffering and hardship. The only way to lose weight without labor is liposuction, and even then count how much work you need to earn money on it. It turns out stupid: you spend money on food, so that later you also spend money on a doctor. Yes, often even in line, stand behind food, that is, you yourself pay for future obesity.
Where to begin
Suppose you have already cut back on calorie intake. What exercise for weight loss will work? It is advisable to start work from 5-7 minutes on a cardio simulator. But this is just a warm-up, no need to try to force yourself to seriously sweat. Your task is to prepare the muscles for power load.
Why pull glands
Classes in the gym are necessary. But not at all for burning fat - the expense when working with simulators is not so great. The advantage of this type of training is muscle preservation. According to the latest scientific research, the main metabolism from training with heavy weights does not increase. But strength work is needed so that the underlying metabolism is not reduced by loss of muscle mass. So the hall is an obligatory item in your schedule. Unless, of course, you want not saggy skin on the bones, but a good body.
Cardio vs Fat
The program for weight loss includes both strength work and aerobic. First, you work on simulators to a pronounced feeling of exhaustion. After this, it makes sense to start cardio, such exercises should last at least 20 minutes. During the work on force you will burn the sugar stored in muscles (in the form of glycogen). After some time, fat will go into action, which is what all losing weight are trying to achieve.
Less sugar
When the activity for weight loss is over, do not rush to pounce on food. It is advisable to withstand the notorious two hours to allow fat burning to last a little more. But a truly effective exercise for losing weight will be only if you greatly reduce the amount of carbohydrates eaten. Otherwise, you will have too much glycogen in your muscles and liver. Switching to fat burning mode just does not happen.
Count or not count?
Fitness in itself, without a diet, can only help maintain weight (not lose weight), and even then, if you get used to walking a little hungry and do not give yourself permission to overeat. Counting carbohydrates and calories is sad, but there are almost no alternatives. Either you think and lose weight, or live in a fat body, without bothering your brain with math. By the way, calculations can facilitate programs on smartphones. So this is not an excuse.