Workout for weight loss

Muscle power gives the figure of harmony. To create a good volume, not enough to stick to the diet and do not eat after six. This requires training for weight loss. Additionally you need to know how to exercise to lose weight.

workout for weight loss

Exercise program for weight loss includes strength, cardio and aerobic exercise. An integral element of the program is massage, recreation and sauna.

General rules of weight loss programs are that: you need to engage regularly, drink plenty of water during class, to eat properly and diet be sure to increase the tension during the exercises to rest while standing and less than a minute.

Between men and women there is a physiological difference that affects weight loss. Exercise program for weight loss for men different from those for women:

  1. Fat has a protective function. Saves the woman not only from cold but also from a shortage of food. The lack of substance is very contraindicated to those who gives life. So nature itself has made women more prone to "supply of food";
  2. Blood women a lot more enzymes that promote the formation of fat cells than men;
  3. Even in rest, a person consumes energy. Most resources are spent on the maintenance of muscles. Women muscle is smaller by 30% than that of men. At rest, women spend less calories.
  4. The complexity in building muscle in women is that they lack the male hormone (present in rather small doses). This hormone protects muscle during exercise. What during class women is partially burned not only fat but also muscles.

But this does not mean that women can give up justifying yourself physiology. Information is needed to work with her. Knowing their characteristics, it is possible to construct a strategy for losing weight. For example, it is known that the processes of fat burning kick in after thirty minutes of strength training or running. A woman can replace running any other active sports: tennis, basketball, volleyball. To start to get acquainted with the existing areas:

  • Yoga is based on static and dynamic exercises. Takes the basis of various stretching techniques and weakly promotes muscle growth. Optimally to practice yoga in the holidays from basic training for weight loss. Stretching the muscles delayed onset muscle soreness dissolves and harmonizes metabolism.
  • Dancing is much closer to running and exercises which help to lose weight. Is a variety of loads. Give effect when following a healthy diet.
  • Aerobics is similar to dance. Has a rigid structure and rhythm of movements. Suitable for people with a healthy cardiovascular system.
  • Gym promotes active reduction of volume of fatty tissue and muscle growth. Remember that the average to lose weight half pounds per week in the gym is a very good result. Fat weighs less than muscle. So when we pump the muscles, we increase their mass, burning fat decrease. In the balance of one or two pounds is a very good result.
  • Classes at home are a good option for weight loss. Home scrap vehicles is often sufficient when dealing with the middle level of obesity.

Gym

The amount of exercises is very dependent on your sporting past and present state. It is conditionally possible to divide people into:

  1. Those who have no experience of sports;
  2. Those who played sports, but didn't go to the gym;
  3. Women and men who made a big break and who have experience in the gym.

For those who have no experience, it is important to prepare yourself to the audience. Two weeks before going to the gym to start to train at home. Do home exercise to 30 minutes at a slow pace the first week. Enjoy the exercise, imagine how your muscles grow, it's nice to feel that you are developing. The second week will continue with sessions up to 60 minutes, pace average make. The content of a training program can take with a section on exercises at home, which is located just below. After preparation, go to the gym, ask a trainer to write you a program and tell you about the approaches, sets, and other terminology.

how to lose weight with exercise

The other two groups can immediately go to the gym. Regular stress and rest is important for muscle growth. Classic skeleton of any program for weight loss like a, as described in the table "loaded Mode"

Mode loads

1 day

2nd day

3 days 4 days 5 days 6 days

7 days

The type of load (training)

Power

Cardio Power Rest, massage, hot tub, or sauna Power The output from all

The output from all

For muscle growth, the body needs a period for recovery, so daily sessions in the gym, especially for women, is not the most effective idea.

Workout for weight loss include a range of exercises aimed at burning fat. The process fat burning increase, when, after a power voltage to add load. Strength training start the process of removing grease that continues after the completion of the load. This exercise affects the body fat during loading and in the heartbeat above a hundred or a hundred and twenty beats per minute. Cardio enhances the effect, therefore, is used after the power.

The relaxing and warming procedure is necessary in order to "chase milk" — to help the body acid is dissolved in the biceps and reduce delayed onset muscle soreness to restore tissue.

Workout at home

At home required training program for weight loss. She looks like an outline. The trick of our mind is very large. He has the ability to forget and cheat. To achieve this, is to sit down and calculate the loads for the week ahead, record and follow it. There is even a parable that we need to be their own king/Queen and a servant. As an authorised person we are writing the program yourself, as servants themselves – are performed.

Exercises

Workout for weight loss include a warm up, weight training, cardio load. Such sequence is necessary on the path to weight loss.

For elastic bottom and slender legs. Starting position feet shoulder width apart, body upright. Squat so that your thighs are parallel to the floor or like you want to sit on an invisible chair. Follow the posture. If it is difficult hands, you can put on your feet. If not, hand in hand or in front of him. In this position, freeze for two or three minutes.

exercise for weight loss

Squats. Feet shoulder width apart. The back is smooth. Knees do not go beyond your toes. Breathe quietly. The effect is increased when you squat with heavy things in his hands: dumbbells, bottles of water.

Attacks. Stand and make such a huge step forward, the leg that is in front, made an angle of ninety degrees at the knee. Train each leg separately. Taking the goods in hand, you can speed up exercise – load will maintain the load, but will reduce the number of repetitions.

Lie down on your back. Hands along the body. Bend your knees, feet put on the floor and lift the pelvis. Doing twenty or thirty of these climbs.

For a slim waistline. Lie down on the Mat. Hands hidden under the lower back or buttocks. Raise your straight legs up so that with the body they have created an angle at ninety degrees.

Raise both straight legs at an angle of forty-five degrees, frozen. Hands behind your head. The head looks at his feet. Keeping your feet on the weight, start the left leg closer to his left elbow. After graduating with your left side, go to the right. All this time the leg that is not working to be in the raised position. After continued exercise, but now the left leg is committed to your right elbow. Similarly with your right foot.

"The book" — exercises for the upper and lower press at the same time. The back is tightly pressed to the floor. Simultaneously raise straight legs and torso, trying to connect them as close the book. Legs and torso, as pages, hip, like a book cover.

Lie on the Mat belly up. Arms and legs up parallel to each other. From the side looks like the letter "C". Feet remain statically in this position. Hands trying to reach the toes of the feet. To complicate the exercise to be that to linger for a few seconds in position when the blade is detached from the Mat.

For the hands and chest. Exercise for weight loss hands must always start with push-UPS. To simplify the extraction possible. It needs to become not socks, but on his knees.

Prepare two water bottles or dumbbells. The back down firmly to the Mat. Hands make the letter "T", pull them at an angle of ninety degrees, leaving it lying on the floor. Take the weight and lift up my hands

Leave bottles close by. Keep the body position, the hands change. Hands up, as a continuation of the trunk. Pen lying on the floor. Take the weights and lift up my hands.

Sit down, hands folded in prayer posture in front of him. Push palm to palm. You should feel tension in the muscles of the chest and hands. Static keep the voltage within two to three minutes.

For the back.Torso parallel to the floor, outstretched, legs perpendicular to the floor. Hands down. In the hands of dumbbells. Raise hands up to shoulders caught up with the torso.

Tummy on the floor, lie, relax. Fix the feet under the bed or other heavy object. Hands behind the head, face and visas. Raises the torso up. Ensure that your buttocks and legs were relaxed. Trying to lighten the body through the back. Motion slow and smooth, without jerks.

About the approaches and the amount

To find the optimal number of repetitions for yourself is the key to defeating fat. Weak load will not lead to a result, excess can cause health problems. You must know how to exercise to lose weight. A lot of the exercises, determine the number of repetitions for each exercise is difficult. There is a principle to make a load of discomfort. Under the second income, you can do three or four approach, reducing the number of repetitions. Pause between sets should be less than sixty seconds.

Tubs and saunas

In order to relax the muscles after a workout recommended baths and saunas. If you don't like such procedures, then at least take hot baths with sea salt. Sauna helps to speed up all body processes, including metabolism and metabolism. Accelerating the metabolism affects the fat burning. This process helps to get rid of excess weight. With a proper diet sauna helps to lose weight. In symbiosis with exercise, bath and sauna accelerates the reduction.

workout

Training is closely linked to body care and relaxation. Having made the decision deals, you need to tune in to the regularity. Without a systematic approach to the sessions, nothing has changed in the body. Physical activity for weight loss is very similar to the process of creating itself. Forging or moulding clay is sometimes work. But then "finished goods" can be enjoyed and be inspired.

07.03.2019