Sport is the basis for a quick weight loss. Without using fitness for weight loss, a girl will not be able to effectively get rid of extra cm in her waist. A diet can help in body shaping, but without physical exertion, a fashionista runs the risk of sagging skin, which will be difficult to get rid of in the future. For this reason, having decided to lose weight, the girl should allocate a place in the schedule for visiting the gym. Experts advise signing up for group training in the chosen sport. Losing weight in the company of like-minded people is easier.
Watching the success of others, the girl will be able to control herself and not break loose. If you don’t have enough time or money to visit the gym, you can use fitness workouts for quick weight loss at home. To do this, you need to purchase a disc with a record that will guide and encourage a fashionista on the difficult path to a slim figure. You can also do the exercises on your own. Today there is a whole list of types of fitness that promote weight loss. The choice of sport depends on the preferences of the girl. Having decided to go in for sports, a fashionista should also think about nutrition. Just as a diet cannot give a 100% result without physical activity, so fitness will not be absolutely effective without adjusting the daily menu. Let's talk about the diet, the list of exercises that need to be done for weight loss, and the frequency of training.
What to look for when choosing a type of fitness?
What type of fitness is the most effective for weight loss? It is impossible to give an unambiguous answer to this question. Choosing a sport for training is an important component of successful weight loss. If a girl experiences discomfort, she will quickly give up her unloved occupation. For this reason, you need to choose for training the kind of sport that gives you pleasure.
We recommend reading the article on how to start exercising.
For quick weight loss, the following fitness areas are effective:
- aerobics,
- shaping,
- spray plastic,
- strip dance,
- callanetics,
- Pilates,
- belly dance,
- T-Tapp exercises.
Ways to lose weight allow not only to adjust the figure, but also contribute to the development of flexibility and improve overall health.
Note! Having chosen a weight loss technique, a girl who decides to train at home may encounter problems in selecting a set of exercises. Experts recommend starting with an instructor. He can choose a set of influences that will effectively correct problem areas and help reduce weight. In addition, a professional trainer will teach you how to perform the exercises correctly, which will allow the girl to continue training on her own in the future, without fear for her health.
When choosing the most effective fitness exercises to lose weight, you need to take into account the general training of a woman who decides to resort to fitness for weight loss. A fashionista who has not been involved in sports before should not give herself too much physical activity. This can lead to health problems. You need to start with a minimum number of repetitions, gradually increasing the number of exercises performed.
We recommend reading the article motivation for weight loss.
Types of fat burning workouts
Fitness workouts for weight loss, aimed at destroying subcutaneous fat, can be divided into 3 main types:
- cardio: strengthen the cardiovascular and respiratory systems;
- interval: involve performing exercises at the limit of physical capabilities; represent an alternation of high load and rest;
- strength: they start the process of burning fat by increasing energy costs (circular training), using free weights (barbells, dumbbells).
Getting Started with Weight Loss Fitness
Having decided to start training for weight loss, the girl must follow a number of rules. Their implementation will help to quickly adjust the figure and make fitness a permanent habit.
For training to bring results, you must:
- exercise regularly to lose weight
- perform exercises in training for at least 1 hour in a row,
- alternate in training aerobic and strength exercises for weight loss,
- get enough sleep and give the body a rest after playing sports,
- take a shower or bath after a workout for weight loss to relax the muscles.
Experts advise doing fitness 3-4 times a week. With periodic repetition of training, the body will have time to get used to a certain degree of stress, but it will have enough time to rest. Sports that are less frequent may not bring the desired result.
Note! Girls who are overweight should carefully monitor their health during fitness training. The pulse should not be higher than 140-150 beats per minute. If the value exceeded the allowable mark, or the girl felt unwell, you should immediately stop playing sports. If the condition does not improve, you should immediately consult a doctor.
A girl can only perform aerobic exercises in a fitness workout, but experts advise adding power loads to the program. This helps to strengthen muscles and accelerate weight loss. Before starting classes, you need to check for contraindications and visit a specialist. The doctor will tell you exactly what types of fitness will not harm the health of the girl.
Video
For training, you need to choose a certain time. You can not attend fitness classes whenever you want. A systematic visit to the gym disciplines and reduces the likelihood that a girl will quit the lesson she has begun. Training should begin with a warm-up. You can not immediately begin to perform basic exercises. This can lead to injury. Warming up before fitness will let the body know that there is a load ahead and prepare the body for sports.
Note! Fitness for women should be combined with proper nutrition. However, you should not go on a strict diet. Compliance with a strict diet will accelerate weight loss, but a breakdown will lead to a rapid set of lost kg. It is better to exclude from the menu all foods that nutritionists consider harmful, and eat in small portions. The number of meals can be increased from 3 to 6.
You need to take a break between exercises. However, you shouldn't take too long. It should not exceed 2-3 minutes. We should not forget about the water balance of the body. Fluid is required for all systems to function properly. During exercise, water intake increases. Lost fluid must be replenished in a timely manner. For this reason, when training, you need to have a bottle of plain water without gas with you.
Can you lose weight in the gym
To understand how to quickly lose weight in the gym for an overweight woman, you need to consider all aspects that affect the accumulation, deposition and burning of fat.
Nutrition and lifestyle cannot be discounted. After all, everything that was burned during training is easily replenished with fatty high-calorie foods in excessive quantities and at the wrong time.
How to lose weight in the gym
There is also a psychological component of the personality, which can easily negate any efforts. If a woman or girl has a habit of eating up all the troubles of life, then it is easier to get rid of the troubles than to get rid of the habit. A female psychologist can help in this matter, but sports loads will also make a huge contribution. After all, during physical exercises, some biologically active compounds are released into the human blood, for example, androgens, endorphins, adrenaline, which increase mood and reduce anxiety.
Thus, it is possible to lose weight in the gym, but only taking into account physiology, nutrition, lifestyle and psychology. If you consume more calories than the body is able to burn, then the gym will not help, on the contrary, body weight can even increase due to building and strengthening muscles.
Important! Excessive loads are fraught with diseases of various systems and a ban on the continuation of the training process. Therefore, it is necessary to approach the issue of losing weight methodically and patiently, then the result will not be long in coming.
Psychological aspects of fitness for weight loss
In the process of losing weight, not only the loads themselves are important, but also the girl's attitude towards them. The right approach to sports will speed up the correction of the figure and lead to the fact that the exercises will be a joy.
To overcome the reluctance to do fitness and develop willpower, you must follow a number of rules :
- to play sports in the company,
- praise yourself for achieving even a minor result in fitness,
- start exercising with a coach,
- do not hope that the effect will be noticeable the next day after training,
- choose the type of fitness that will bring pleasure.
It is better to start playing sports with attending group workouts. Seeing an example in front of her, the girl will more actively perform the exercises. An alternative would be to go to the gym with a friend. It is more interesting to work out in a company, besides, the chance that a fashionista will miss another workout due to unwillingness will decrease. However, the medal also has a downside. Classes with a girlfriend can take up a lot of time talking. This will slow down the rate of weight loss. If a fashionista is sure that she has enough willpower to attend classes on her own, it is better to go to fitness alone or work out in a group with strangers.
Note! A girl should set a goal and praise herself for achieving it. For example, having lost 2 kg through sports, she can afford to go to the cinema for a movie that she has been waiting for so long, or buy a new dress. You can buy clothes 1-2 sizes smaller and set yourself the goal of getting into it.
No need to bring yourself to exhaustion. Sports should be fun. However, small loads will not work. For this reason, it is better to start classes with a trainer. He will accurately determine the number of exercises that you need to perform for weight loss. You need to set yourself up for long-term work. A fashionista should not be deterred by the fact that the weight is not being reduced. You can not give up playing sports halfway. Signing up for fitness, you need to go to the end. After some time, the girl will notice that the weight began to move downward.
Video
Cycle aerobics involves almost all muscle groups and effectively works out the body. A cycle can be cardio or high-intensity interval training. Classes on a cycle are much more effective than an ellipse, a treadmill, an exercise bike.
During exercise, blood circulation improves significantly. Oxygenated blood flows to the muscles and helps to accelerate their growth.
Healthy weight loss is, among other things, the inclusion of cardio and strength fitness training in the daily plan. In the absence of contraindications, these types of loads can become part of an intense workout, which will significantly speed up the process of losing weight.
See also: The 10,000-step myth is a popular urban legend. How many kilometers must you walk each day?
Fitness Nutrition for Weight Loss
A girl who decides to lose weight through sports will need to completely revise her diet. It should be remembered that habitual diets are not suitable as an addition to weight loss through fitness. To lose weight through sports, you need to take care of normal functioning and health:
- breath,
- circulatory system,
- metabolism,
- muscle tissue,
- bones
- hormone-producing systems
- immunity.
To ensure the normal operation of all systems, the girl must eat a complete set of nutrients and vitamins with minerals. Nutrition must be balanced. If a girl puts herself on a strict diet and at the same time gives exhausting physical activity, she will bring herself to exhaustion. It is impossible to achieve beauty in such a state. For this reason, nutrition is an important component of losing weight through fitness.
The basis of the diet when playing sports should be proteins and carbohydrates. 1 type of substances acts as a building material. Proteins contribute to the appearance of muscles. If the substance is not enough, the body will begin to eat itself, which will lead to muscular dystrophy. Carbohydrates are food for the body and brain. During physical activity, they are actively consumed. With a lack of substances, a person will feel a constant desire to lie down. This will make it impossible to continue the workout. For this reason, it is important to maintain a balance of substances and not deprive the body of materials for energy production and normal functioning.
Note! Foods high in fat should be avoided. It does not allow the body to receive clean energy and significantly slow down metabolism. However, you should not completely exclude food containing the type of substances from the diet. There are also healthy fats that help you lose weight.
Having decided to follow a special diet for fitness and sports, for breakfast the girl should eat an omelette with oatmeal and berries. Coffee is allowed. However, sugar should not be added to the drink. For a snack, you can use fruit, cottage cheese or yogurt. For lunch, you can afford chicken breast, rice and green vegetable salad. After training in the chosen sport, the so-called “window” comes. During this period, you can drink a carbohydrate or protein-protein shake. For an afternoon snack, a baked potato with herbs and yogurt is relied upon. Dinner should consist of seafood, broccoli and kefir. By adhering to the menu, the girl will be able to lose weight and adjust her figure.
What is the best place to start?
Every girl wants to look slim and beautiful, but only a few can lead a healthy and athletic lifestyle.
Even if you are not fond of dancing or aerobics, do not go to the gym, you can have a slender and fit figure. To do this, you need to devote 20-30 minutes to sports for 20-30 minutes a day.
You need to take care of your body and it will delight you with good health, as well as excellent appearance.
Here you will find a practical set of exercises that will help you lose weight at home without exercise equipment. Knowing them, you can create your own individual training schedule.
Before you start training, you must warm up. It will help you warm up your muscles and joints, as well as protect you from damage and injury.
You need to start it from the top down, gradually moving from warming up the neck, shoulders and arms to the lower back, buttocks, hips, knees and feet.
If you don't know how to stretch, no problem. Start doing circular motions with each joint. First one way, then the other. Work through all parts of the body in this way.
Then it is worth warming up well. To do this, rub your palms vigorously until they become hot. After that, warm up their face, neck, ears, nose. Next, with warm palms, rub the entire body from head to toe.
Warm-up for arms and shoulders
Rotate your shoulders forward and backward. You can rotate the shoulders in turn, or you can simultaneously. At the same time, the arms remain straight, the hands are assembled as if they are on a support (for example, if you are leaning on a table or a machine) - this way the muscles of the hands will work more efficiently. Rotate your elbows in opposite directions. Next, rotate the hands clenched into fists.
Warm-up for the back
Before any workout, you need to warm up the body well to avoid injuries and sprains.
Stand straight. Start turning left and right. When performing turns, the part of the body that is below the belt, as well as your legs, should remain in one place and not move.
During twisting, the neck muscles should not tense up. Always look straight ahead, no matter which way you turn. Do this for 20-30 turns.
The next exercise, let's put the lower back on alert, including the lower back. Stand up straight. Start rotating the body around its axis in a circular motion to the left. Do this 10 times and start repeating in the opposite direction.
From the outside, this should resemble the movement of a boxer in the ring, who dodges the opponent's punches. As in the previous exercise, your hips and legs should remain in place.
Leg warm-up
The feet are warmed up like this: we put the toe on the floor and rotate the foot in different directions. Standing on the toes of both feet, rise and fall without leaning on your heels. Do this several times.
To make the task more difficult and more effective, rise on your toes as high as possible and squat with bent legs without arching your back.
Exercises for the chest and arms
Any girl dreams of beautiful arms and toned breasts. The following exercises will help you achieve perfection:
- Press from the wall. We lean against the wall with our hands, we put them slightly wider than our shoulders, our legs stand straight, close to each other. We move the body weight to the socks and begin to do push-ups. The back/neck should remain straight and motionless. Only hands work.
- Arm lifts with weights. We take a prone position, lie down on your back. We take small dumbbells. Raise/lower hands alternately. We move with the rhythm of the breath.
- French bench press. We take a standing position. We take one dumbbell in our hands and with the rise we begin to wind up behind the head.
- Standing arm extension. Get into a lunge position on either leg. We lean on the knee with our elbow, and with the other hand we take a dumbbell, raise it, then lower it and lead it by the knee. When lifting inventory, the shoulder blades are brought together as much as possible.
- Bench press. We lie down on our back, bend our legs at the knees, and press our feet well to the surface. We raise the pelvic part, bend our arms at an angle of 90 degrees without lifting the biceps off the floor. Exhaling, pull the dumbbell up. Inhaling, we lower the inventory to the starting position.
- Lifting arms bent at the elbows while standing. We place our legs at a short distance from each other, our gaze is directed forward. We bend our arms with dumbbells and bring them together at the level of the chest. Slowly, slowly raise them up to the maximum. We also slowly lower.
- Triceps stretch. We hold our hands behind our backs and cross them into a “lock”. We stretch the right one from below, and the left one - from above. We stretch in the resulting position to the maximum and fix for five seconds. Change position and repeat again.
Comments
Post a Comment