Everyone is well aware that by playing sports for weight loss, you can not only bring yourself into a normal shape, but also give the body more beauty and relief. At the same time, many do not know what kind of training to choose and what kind of sports to do in order to lose weight.
If you make the wrong choice, the result of your efforts may not appear at all. In the end, this will undermine your desire to lose weight by playing sports, because you have spent a lot of time and effort on grueling workouts.
Often, most women assume that they can do without physical activity, preferring strict diets. This is a fundamentally wrong opinion, because a diet can only help to lose weight, but it is not capable of giving the body a beautiful shape and harmony.
The ideal figure can be achieved only by playing sports and performing special exercises for weight loss.
Why is it worth choosing not diets, but sports for weight loss?
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 the internal resources of the person. At the same time, strict diets have a bad effect on the overall tone of the body, since the body requires high-calorie foods that give it strength.
In addition, diets provoke the body to receive energy straight from muscle tissue, which can eventually lead to exhaustion and loss of strength. In turn, physical activity nourishes and strengthens muscle tissue with the energy expended, thus maintaining the health of the body. In general, doing sports for weight loss, you achieve not only the desired result, but also harden the body without causing any damage to it.
Another disadvantage of a strict diet is energy saving, in which excess fat will still remain in the body. The human body is programmed for its own reserves in case of starvation. Thus, you will exhaust yourself with hunger, lose your last strength, freeze, and at the same time fat in the body will still be deposited. If you choose an effective sport for weight loss, your nutrition will remain complete and you will not be deprived of high-calorie foods rich in carbohydrates. As a result, you will still lose weight without putting your health at risk. 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 will only need to make the right diet and diet.
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 an hour. The number of calories burned directly depends on the physical shape and weight of a person.
- Physical activity contributes to the release of adrenaline into the blood. He, in turn, is a catalyst for lipolysis (the breakdown of fats inside cells).
- Training increases the level of metabolism, thereby provoking the consumption of calories for the life support of the body by about 18-20% more than in the normal state. Calorie expenditure continues even after training, that is, when a person is sleeping or resting.
- 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 toned, slim and seductive.
How to lose weight through sports?
First of all, it is worth choosing the right type of training, because an amateurish approach can put an end to your efforts and ultimately disappoint.
The human body is able to obtain energy in 2 different ways:
- aerobic method (oxygen is used in power generation);
- anaerobic method (oxygen is not used in power generation).
Based on this, the types of training are divided into aerobic and anaerobic. In the 1st case, the human body functions without interruption for a long time. This includes activities such as jogging, 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 - weightlifting.
It is extremely important to choose the right exercises for weight loss depending on what you want to change in 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 giving the desired shape to the buttocks, you will still need to burn fat, otherwise your roundness will be hidden under their layer. Therefore, you will have to return 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 cells that help break down fat layers. The number of calories lost is directly related to the number of mitochondria inside your body's cells. 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 weightlifting. For this reason, you can increase the number of workouts up to 4-5 times a week.
During aerobics, fats are burned directly during training. By doing weightlifting, you will begin to burn fat in a small amount 1 hour after leaving the gym. At the same time, he will still recover due to the rapid absorption of food in the body, which is facilitated by grueling strength training.
When choosing the best sport for weight loss, it must be taken into account that aerobics is also highly beneficial for the heart. The fact is that during the period of physical exertion, the heart pumps a huge amount of blood within 1 stroke. Due to this, a person who is engaged in aerobics, the pulse in the normal state is much slower than that of someone who is not engaged. For this reason, 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 fatty layers under the skin, it is necessary to engage in both anaerobic and aerobic training. If excess weight is not a hindrance to weightlifting, then you can start training both types at once. Otherwise, you first need to get rid of excess weight and only then proceed to gain muscle mass. Aerobic training with any kind of physical activity will help you lose weight. The following describes what sports to do in order to lose weight without unnecessary costs and discomfort.
One of the best and most convenient options is a bike or exercise bike. When riding a bicycle or exercising on an exercise bike, 450-1100 kcal are burned within an hour. In addition, it is in some way easier physical activity than running or step aerobics. As you know, these types of training 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. The exercise bike, in turn, will allow you to train for a long time without unnecessary discomfort with the correct position of the body.
In addition to cycling, walking or walking with weights provides good physical activity. She does not need extra costs and sports equipment. You can enjoy walking. For example, try walking to work, getting up a little earlier than usual. For 1. 5-2 hours of walking, 300-800 kcal is burned. 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 grueling diets and trips to the gym. It will not only help you lose weight, but also save you money. For walking with weight, it is enough to take something weighty on the road. The main thing is to evenly distribute the weight on both hands or put the item in a backpack and put it on your back.
What is the best sport for weight loss at home?
Sports can be practiced without leaving home. There are quite a few gymnastic exercises for weight loss, for which you only need a mat and free space. Below are the most effective home workout routines.
- Squats. In a standing position, it is necessary to sit down as much as possible, strongly tighten the muscles of the buttocks and return to the starting position.
- Push ups. You need to get on all fours, moving your arms in different directions so that your elbows are bent at an angle of 90 °. 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 up, then return it to its original position and do the same with the other leg.
- Horizon. From a standing position, you need to lift your leg back and lean forward with your chest parallel to the floor, trying to stay in this position for 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 daily.
Exercises for training at home are designed to help lose weight and strengthen almost all muscle groups, while giving beauty and harmony to the figure. Losing weight at home is a completely achievable desire. You just need to decide what is better to do on certain days and choose the necessary group of exercises. Do not forget that you need to lose weight gradually, otherwise it will return very quickly and harm your health.
Nutrition control during training
When playing sports, you need to monitor the number of calories consumed. Scientific studies show that a person who regularly attends training consumes much more food if this is not taken under control in time. Of course, exhausting workouts increase appetite, and a person finds it necessary to eat his fill, because he needs strength for future activities. These reasons are the primary source of increasing calories in the body above the norm. This arrangement will not help you lose weight. Everything will remain in its place or will turn into even more weight gain.
If you want to effectively lose weight, do not exceed your individual food intake, but it is best to eat 80-85% of it.