Every person needs to exercise. They are equally useful for a lean body (help build muscle), and for overweight people (burn excess fat). This article is for those who want to lose weight with various body loads.
It should be noted that those fats that are burned during classes, it is easy to immediately fill up with a fresh bun or flavored chocolate. Therefore, in order to lose weight, the calorie consumption during exercise should be greater than their arrival with food intake. It is necessary to carefully write in a notebook all the foods that have been eaten in recent days, and calculate how many calories a day the body consumes.
How to learn to count calories?
In fact, very simple. For this, there are special tables that talk about the calorie content of a product. No wonder nutritionists recommend eating boiled lean meat instead of fried. The difference in their calorie content is huge. An ordinary woman on average consumes 2500 kcal daily, a man - 2900. But in order to lose weight, it is necessary to “eat” no more than 1500 kcal per day. This is taking into account regular classes in the gym. Do not think that the weight will leave rapidly. It is necessary to carefully consider daily calorie consumption during physical exertion, their consumption when eating.
What types of physical activity exist today?
We lose calories even when we sleep, but it is worth listing the most effective ways to deal with them:
1. Work, of course, will help get rid of excess fat. But the intensity of physical activity is important. For example, a builder will burn more calories than a schoolboy, but less a miner. The less you have to sit at work and the more you move, the stronger your body becomes. Hard work, of course, is useful, but very tiring and boring with its uniformity. Its minus is that the body gradually gets used to heavy loads, there is a “plateau effect” (a person ceases to lose weight).
2. Housework also acts differently on the body. Therefore, the calorie consumption during exercise should be considered very carefully. For example, when moving furniture, 0.106 kcal / min * kg is burned, and when reading while sitting, it is only 0.02.
During sleep and watching TV, the body reacts the same way. When playing with a child or cleaning, you should take into account the activity of your movements: this factor is very important. So, just by brushing off the dust, you won’t lose much in weight, but if you wash your shoes on the shelf, wipe all the windows and vacuum the floor, the effect will be much greater!
3. Fitness, aerobics and sports best strengthen the body, make it slim, flexible and fit. But an unprepared person is extremely difficult to engage in such exercises. Calorie consumption during exercise in this case is greatest. The main thing is not to overdo it: from a long strain during exercise, the muscles will begin to hurt. Therefore, you need to engage no more than two to three times a week for a couple of hours. That will be quite enough.
If you decide to burn calories, then you should exercise regularly, because from a couple of movements there will be no visible result. But a person engaged in physical labor at work, at home and in the gym will have a healthy, strong body. And no extra fat. This is an ideal, isn't it?