It is no secret that for weight loss it is quite enough to minimize the amount of food. At the same time, you can lose weight without getting up from the couch, but it is difficult to call such a lifestyle full. Indeed, on a low-calorie diet, you experience a breakdown, dizziness. Energy is not enough even for ordinary household chores. The brain suffers from a lack of glucose. Attention becomes distracted, it is rather difficult to engage in mental work. In addition, a severe restriction in nutrition, as a rule, provokes an additional weight gain at the end of the diet. Therefore, it will be more correct to adhere to some dietary restrictions. Flour, fat, sweet, salty and smoked minimized. Introduce more vegetables into the diet and, of course, move more.
It should be noted that the type of physical activity does not matter. Even if you do cleaning and washing dishes, calories will still be burned properly. Of course, while this person will lose weight. But if the ultimate goal is a beautiful, proportional and fit figure, exercise for weight loss should be an integral part of the weight loss program.
Dumbbells or running? We make a training plan
Types of training can be conditionally divided into aerobic and anaerobic (power). The first include running, walking, swimming, dancing, skiing, group classes using various equipment. Another group includes weight training. A small clarification: shaping and Pilates are also related to strength exercises. In this case, the load may be dynamic or static. The weight of one’s own body acts as a burden.
Although aerobic and anaerobic workouts are essentially different, calorie consumption is approximately the same. It is difficult to determine which weight loss exercise is more effective. It is believed that in the presence of oxygen, fat is burned more actively. But strength training provides a prolonged action. In addition, well-developed muscles require enhanced nutrition. And this means that after a year of intensive training in the gym, you can calmly pamper yourself with an extra piece of cake, without fear that it will be deposited in fat. Moreover, when working with weights, you can easily correct your problem areas.
The logical line under the eternal dispute between aerobics instructors and trainers in the gyms was summed up by dietitians. In their opinion, physical exercises for weight loss should include both types of exercise.
A few myths about strength training
Today, classes in the gym are quite popular among the fair sex. But, despite this, many young ladies believe that, doing dumbbells and a barbell, they will become like bodybuilders. It should be noted that such fears have no ground under them. Even for the stronger sex it is quite difficult to achieve such a form, let alone girls.
Ladies of Balzac age treat power exercises with some prejudice, considering them the prerogative of the young. Although it is after forty years that developed muscles in good tone are needed more than ever. It is not for nothing that experts recommend, after forty years, to certainly supplement physical exercises for weight loss with exercises in the gym. Of course, this does not apply to people who have never played sports.
There is an opinion that for weight loss you definitely need to exercise with low weight, while doing the maximum number of repetitions. But, as experience shows, for those whose weight is significantly higher than normal, the exact opposite approach is more effective.
Another common misconception concerns the frequency and duration of strength training. In fact, in order to lose weight, enough classes for 40-50 minutes twice a week. Of course, it is assumed that, in addition to exercising in the gym, you lead an active lifestyle.
It is believed that the exercises for weight loss in the gym must be picked up by an instructor. This is also not entirely correct. Of course, it’s good if a competent and experienced trainer explains to you the principle of performing this or that exercise, but this is absolutely not necessary. Now it’s enough to sell books and discs that will help you sort out what exercises are intended for which muscle group. Therefore, if you do not have money to pay a personal trainer, do not be confused by this. In addition, the simulators are specially designed in such a way as to ensure the most correct exercise.
For people with obesity, exercise for weight loss should be very intense - this is a fairly common misconception of most losing weight. In fact, a person whose weight is significantly higher than the norm, you need to get involved in training gradually, starting with the simplest exercises and a few minutes of classes.
Those who believe that a real strength training can take place only in the notorious “rocking chair” are mistaken. Progress does not stand still, and today the clients of fitness centers have a huge selection of aerobic, power and combined programs.
In conclusion, I would like to add that physical. exercises for weight loss in the absence of a diet will lead to the exact opposite result. Indeed, appetite is played out from playing sports. You may not even notice how to eat much more than usual.