Everyone is aware that playing sports for weight loss can not only bring you into normal shape, but also give your body more beauty and relief. At the same time, many do not know what training to choose and what sport to do to lose weight.
If you make the wrong choice, the result of your efforts may not appear at all. In the end, it will undermine your desire to lose weight by doing sports, because you have spent a lot of time and effort on exhausting workouts.
Often most women assume that they can do without physical activity, preferring strict diets. This is basically a misconception, because diet can only help in weight loss, but it is not able to give the body a nice shape and harmony.
The ideal figure can be achieved only by playing sports and performing special weight loss exercises.
Why choose not a diet, but a weight loss sport?
Many are looking for different ways to lose weight without exercising and without leaving home. In fact, the effect that training produces is quite similar to that of a strict diet. In both cases, the result will lead to the fact that the body forms a lack of calories, which will need to be filled with the help of a person's internal resources. At the same time, strict diets have a bad effect on the overall tone of the body, because the body needs high-calorie foods that give it strength.
In addition, diet provokes the body to receive energy directly from muscle tissue, which can eventually lead to exhaustion and loss of strength. In turn, physical activity nourishes the energy expended and strengthens muscle tissue, thus maintaining the health of the body. In general, doing sports for weight loss, you not only achieve the desired result, but also strengthen the body without harm.
Another disadvantage of a strict diet is energy savings, in which excess fat will still remain in the body. The human body is programmed for its own reserves in case of starvation. So you will be exhausted from hunger, you will lose your last strength, you will freeze, and at the same time the fat will continue to settle in your body. If you choose an effective sport for weight loss, your diet will remain complete and you will not be deprived of high-calorie foods rich in carbohydrates. As a result, you will continue to lose weight without compromising your health. With the expenditure of energy for training, the metabolism will increase, and you will be able to burn about 2 kg in half a month. To do this, you just need to make a proper diet and nutrition.
How does sport help you lose weight?
The most effective sport promotes weight loss in 4 ways.
- During training, you can burn 150-1200 kcal in just one hour. The number of calories burned directly depends on the physical shape and weight of the person.
- Physical activity contributes to the release of adrenaline into the blood. It, in turn, is a catalyst for lipolysis (the breakdown of fat within cells).
- Training raises the level of metabolism, thus causing the consumption of calories to maintain the life of the body by about 18-20% more than in the normal state. Calorie burning continues after training, ie when a person sleeps or rests.
- By exercising regularly, a person burns fat and at the same time strengthens muscle tissue. As a result, the skin becomes elastic. The body becomes taut, slender and seductive.
How to lose weight with sports?
First of all, it is worth choosing the right type of training, because an amateur approach can put an end to your efforts and ultimately disappoint.
The human body can receive energy in 2 different ways:
- aerobic method (oxygen is used in electricity production);
- anaerobic method (oxygen is not used in electricity production).
Based on this, the types of training are divided into aerobic and anaerobic. In the first case, the human body functions without interruption for a long time. These include activities such as running, skiing, dancing, swimming, aerobics and cycling. In the 2nd case the body functions when lifting heavy projectiles 3-7 times in 1 approach. This includes everything related to lifting, pulling and throwing massive objects. In a general sense - lifting weights.
It is extremely important to choose the right weight loss exercises depending on what you want to change on your figure. For example, anaerobic sports contribute to the growth of muscle mass. It will help to work on the shape of the buttocks or tighten the chest. However, after you give the buttocks the desired shape, you will still have to burn fat, otherwise your roundness will be hidden under their layer. So you will have to go back to aerobic training. This is the best sport for getting rid of excess calories.
Aerobic training contributes to the rapid development of mitochondria. These are small structures inside the cells that help break down fat deposits. The number of calories lost is directly related to the number of mitochondria within the cells of your body. In addition, aerobics is a catalyst for the release of enzymes, which are also able to burn excess fat. After aerobics, muscle tissue regenerates faster than after lifting weights. For this reason, you can increase the number of workouts to 4-5 times a week.
During aerobics, fat is burned directly during training. By lifting weights, you will start burning fat in a small amount 1 hour after leaving the gym. At the same time, they will continue to recover due to the rapid absorption of food in the body, which is facilitated by exhausting strength training.
When choosing the best sport for weight loss, it must be taken into account that aerobics is also very useful for the heart. The fact is that during the period of physical effort, the heart pumps a huge amount of blood in one stroke. Therefore, in a person who does aerobics, the pulse is normally much slower than in someone who does not. Due to that, the athlete's heart rests much more in a calm state, which ensures its long-term functioning.
How to lose weight with aerobics?
To create perfectly rounded shapes without the presence of fat deposits under the skin, it is necessary to engage in both anaerobic and aerobic training. If being overweight isn’t an obstacle to lifting weights, then you can start training both types at once. Otherwise, you must first get rid of extra pounds, and only then continue to gain muscle mass. Aerobic training with any type of physical activity will help you lose weight. Below is a description of what sports to do to lose weight without unnecessary expense and inconvenience.
One of the best and most affordable options is a bike or exercise bike. When you ride a bike or exercise on a stationary bike, 450-1100 kcal is burned within an hour. In addition, it is in some ways 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, be guided by the fact that cycling will entertain you and time will fly by. An exercise bike, in turn, will allow you to train for a long time without unnecessary discomfort with proper body position.
In addition to cycling, walking or walking with weights provides good physical activity. It does not need additional costs and sports equipment. You can enjoy the walk. For example, try to walk to work, get up a little earlier than usual. For 1, 5-2 hours of walking burns 300-800 kcal. During the working week, you will lose up to 3500 kcal, which is about 1. 5-2 kg per month.
The undoubted advantage of walking is the absence of exhausting diets and going to the gym. Not only will it help you lose weight, but it will also save you money. To walk with weight it is enough to take something heavy on the road. The main thing is to distribute the weight evenly on both hands or put the item in a backpack and put it on your back.
What is the best weight loss sport at home?
The sport can be practiced without leaving home. There are a lot of gymnastic exercises for weight loss, for which you only need a mat and free space. Below are the most effective exercise routines at home.
- Squats. In the standing position, it is necessary to sit as much as possible, tighten the muscles of the buttocks and return to the starting position.
- Push-ups. You have to 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, then return to the starting position.
- Steps. Stand with one foot on the step and lift the other, then return it to its original position and do the same with the other foot.
- Horizon. From a standing position you need to lift your leg backwards and lean forward with your chest parallel to the floor, trying to stay in this position as long as possible.
Repeat each of the exercises about 15-20 times. This complex is performed at home 3 times a week. You can divide it into different groups and perform it daily.
Exercises for training at home are designed to help lose weight and strengthen almost all muscle groups, while giving the figure beauty and harmony. Weight loss at home is a completely achievable desire. You just need to decide what is better to do on certain days and choose the required group of exercises. Remember that you have to lose weight gradually, otherwise it will come back very quickly and harm your health.
Diet control during training
When you do sports, you need to keep track of the number of calories you eat. Scientific studies show that a person who regularly attends training consumes much more food if it is not taken under control in time. Of course, exhausting workouts increase the appetite, and the person thinks that it is necessary to eat until the end, because he needs strength for future activities. These reasons are the primary source of an increase in calories in the body above the norm. This arrangement will not help you lose weight. Everything will stay in place or turn into even more weight gain.
If you want to lose weight effectively, do not exceed the individual food intake, but it is best to eat 80-85% of it.