Everyone is aware that exercising for weight loss can not only bring themselves into normal shape, but also give the body more beauty and relief. However, many people do not know what training to choose and what sport to play to lose weight.
If you choose incorrectly, the results of your efforts may not appear at all. In the end, it undermines the desire to play sports because you have spent a lot of time and effort on exhausting workouts.
Often, most women assume they can do it without physical activity and prefer strict diets. This is a fundamentally wrong opinion, as a diet can only help you lose weight, but it cannot give your body a nice shape and harmony.
The ideal shape can only be achieved with sports and special weight loss exercises.
Why choose sports instead of diets to lose weight?
Many people are looking for different ways to lose weight without training and leaving home. In fact, the effect of training is very similar to the effect of a strict diet. In both cases, the result leads to a lack of calories in the body, which must be made up with the help of human internal resources. However, strict diets have a bad effect on the overall tone of the body as the body needs high calorie foods that provide strength.
In addition, diets cause the body to get energy directly from the muscle tissue, which can eventually lead to fatigue and loss of strength. Physical activity, on the other hand, nourishes and strengthens muscle tissue with used energy, thus maintaining the health of the body. In general, exercising for weight loss not only achieves the desired result, but also hardens the body without causing harm to it.
Another disadvantage of a strict diet is energy conservation, in which excess fat remains in the body. The human body is programmed for its own reserves in case of starvation. This way you exhaust yourself from hunger, you lose your last strength, you freeze, and at the same time the fat is still deposited in the body. If you choose an effective sport to lose weight, your diet will remain complete and you will not be deprived of high-calorie, carbohydrate-rich foods. As a result, you will continue to lose weight without risking your health. With energy used for training, your metabolism speeds up and you can burn about 2 kg in half a month. All you need to do is create the right diet and diet.
How does sport help you lose weight?
The most effective sport promotes weight loss in 4 ways.
- You can burn 150-1200 kcal in just one hour during training. The number of calories burned depends directly on a person’s physical form and weight.
- Physical activity contributes to the release of adrenaline in the blood. He, in turn, is a catalyst for lipolysis (the breakdown of intracellular fats).
- Exercise increases your metabolic rate, causing you to use about 18-20% more calories to sustain your body than you normally would. Calorie intake continues after a workout, that is, when a person is sleeping or resting.
- With regular exercise, a person burns fat and at the same time strengthens muscle tissue. As a result, the skin becomes supple. The body will be toned, slim and seductive.
How to lose weight with sports?
Above all, it is worth choosing the right type of training because an amateur attitude can put an end to your efforts and end up disappointing.
The human body can gain energy in 2 different ways:
- aerobic method (oxygen is used in energy production);
- anaerobic method (no oxygen is used in energy production).
Based on this, training types are divided into aerobic and anaerobic training. In case 1, the human body functions for a long time without interruption. This includes activities such as jogging, skiing, dancing, swimming, aerobics and cycling. In case 2, the body works 3-7 times in 1 approach when lifting heavy projectiles. This includes everything related to lifting, pulling and throwing massive objects. In a general sense - weight lifting.
It is extremely important to choose the right exercises to lose weight depending on what you want to change in your shape. For example, anaerobic sports contribute to muscle growth. Helps shape the buttocks or tighten the chest. However, once you’ve given the butt the shape you want, you still have to burn fat, otherwise your roundness will be hidden under their layer. Therefore, you need to return to aerobic exercise. This is the best sport to remove excess calories.
Aerobic exercise contributes to the rapid development of mitochondria. These are small structures within the cells that help break down fat layers. The number of calories lost is directly related to the number of mitochondria in the body's cells. In addition, aerobics is a catalyst for the release of enzymes that are also able to burn excess fat. After aerobics, muscle tissue regenerates faster than after weight lifting. Because of this, you can increase the number of workouts up to 4-5 times a week.
During aerobics, fats are burned directly during training. With weight gain, you will start burning a small amount of fat 1 hour after leaving the gym. At the same time, it continues to recover in the body due to the rapid absorption of food, which is aided by strenuous fitness workouts.
When choosing the best weight loss sport, keep in mind that aerobics is also extremely beneficial to the heart. The situation is that during the period of physical exertion, the heart pumps a huge amount of blood within 1 beat. Because of this, the pulse of a person doing aerobics is much slower in the normal state than that of someone who does not. Because of this, the athlete’s heart rests much more at rest, which ensures its long-term functioning.
How to lose weight with aerobics?
To create perfectly rounded shapes without the presence of subcutaneous fat, you need to do both anaerobic and aerobic exercise. If excess weight does not prevent you from lifting weights, you can start training both types at the same time. Otherwise, you need to get rid of excess weight first and only then continue to increase muscle mass. Aerobic exercise helps you lose weight with any physical activity. Below we describe what sports to do to lose weight without unnecessary costs and inconveniences.
One of the best and most convenient options is a bike or exercise bike. It burns 450-1100 kcal in an hour while cycling or exercising on an exercise bike. Plus, it’s a bit easier physical activity than running or step aerobics. As you know, these types of workouts are quite difficult for overweight people. When choosing the type of activity, make sure that cycling keeps you entertained and time flies. The exercise bike, on the other hand, allows you to train for a long time with the right position of the body without unnecessary discomfort.
In addition to cycling, walking or weightlifting provide good physical activity. You don’t need extra costs and sports equipment. You can enjoy the walk. For example, try walking to work and get up a little earlier than usual. 1, 5-2 hours walk 300-800 kcal burns. During the working week you lose up to 3500 kcal, which is about 1. 5-2 kg per month.
The undoubted advantage of walking is the lack of strenuous diets and gym trips. Not only does it help you lose weight, it also saves you money. For a serious walk, it is enough to carry something heavy on the road. The point is to distribute the weight evenly on both hands, or put the object in a backpack and place it on your back.
What is the best sport for weight loss at home?
The sport can be practiced without leaving home. There are quite a few gymnastic exercises for weight loss that only require a mat and free space. Here are the most effective home workout routines.
- Squat. You should sit in a standing position as much as possible, tighten your buttocks muscles firmly, and return to your starting position.
- Recumbent supports. You should stand on all fours, moving your arms in different directions so that your elbows are bent at a 90 ° angle. Lower your chest as low as possible and then return to your starting position.
- Steps. Stand with one foot on the stairs, lift the other, then return it to its original position and do the same with the other foot.
- Horizon. From a standing position, you should lift your legs and lean forward with your chest parallel to the floor and try to stay in this position for as long as possible.
Repeat the exercises about 15-20 times. This complex is done at home three times a week. You can divide it into different groups and perform it daily.
The exercises needed for training at home are designed to strengthen weight loss and almost every muscle group while giving the body beauty and harmony. Weight loss at home is a completely achievable desire. You just have to decide what is better on certain days and select the exercise group you need. Remember that you need to lose weight gradually, otherwise it will return very quickly and damage your health.
Nutrition control during exercise
The number of calories consumed during exercise should be monitored. Scientific studies show that a person who regularly attends workouts consumes much more food if it is not controlled in time. Of course, exhausting workouts increase appetite and one finds it necessary to get full because they need strength for future activities. These causes are the primary source of the body’s rise in calories above normal. This arrangement does not help you lose weight. Everything will stay in place or you will turn to even more weight gain.
If you want to lose weight effectively, don’t exceed your individual food intake, but it’s best to eat 80-85%.