Everyone knows that by playing sports for weight loss, you can not only bring yourself into a normal shape, but also give your body more beauty and relief. At the same time, many do not know what kind of training to choose and what kind of sport to do to lose weight.
If you make the wrong choice, the result of your efforts may not be displayed at all. In the end, it will hurt your desire to lose weight by playing sports because you have spent a lot of time and effort on strenuous exercise.
Often, most women assume they can do without physical activity, preferring strict diets. This is a fundamentally wrong thought, because a diet can only help to lose weight, but it is not able to give the body a beautiful shape and harmony.
The ideal figure can only be achieved by playing sports and performing special exercises for weight loss.
Why not choose 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 either case, the result will lead to the fact that the body forms a lack of calories, which will need to be replenished with the help of the person's internal resources. At the same time, strict diets have a bad effect on the overall tone of the body, as the body requires high-calorie foods that give it strength.
In addition, diets provoke the body to receive energy directly from muscle tissue, which can eventually lead to exhaustion and loss of strength. On the other hand, physical activity nourishes and strengthens muscle tissue with the energy expended, thus maintaining the health of the body. In general, by doing sports for weight loss, you not only achieve the desired result, but also strengthen the body without causing any harm.
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 reserves in case of hunger. Thus, you will get tired of hunger, you will lose your last strength, you will freeze and at the same time body fat 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 endangering your health. By spending energy on exercise, your 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 do the right diet and nutrition.
How does sport help you lose weight?
The most effective sport promotes weight loss in 4 ways.
- During exercise, you can burn 150-1200 kcal in just one hour. The number of calories burned depends directly on a person’s physical shape and weight.
- Physical activity contributes to the release of adrenaline into the bloodstream. It, in turn, is a catalyst for lipolysis (breakdown of fats within cells).
- Exercise increases the level of metabolism, thus provoking the consumption of calories to support the life of the body by about 18-20% more than in the normal state. Calorie expenditure continues even after exercise, 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 toned, slim and glamorous.
How to lose weight through sports?
First of all, it pays to choose the right type of training, because an amateur approach can put an end to your efforts and ultimately disappoint you.
The human body is able to receive energy in 2 different ways:
- aerobic methods (oxygen is used in energy production);
- anaerobic method (oxygen is not used in energy production).
Based on this, the types of exercise are divided into aerobic and anaerobic. In the first case, the human body functions without interruption for a long time. This includes activities such as running, skiing, jumping, swimming, gymnastics and cycling. In the second case, the body functions when lifting heavy shells 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 increased muscle mass. It will help to work in the form of buttocks or tighten the chest. However, once you give the buttocks the desired shape, you will still need to burn the fat, otherwise your roundness will be hidden under their layer. Therefore, you will need to return to aerobic exercise. This is the best sport to get 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 layers. The number of calories lost is directly related to the number of mitochondria within your body cells. In addition, gymnastics is a catalyst for the release of enzymes, which are also able to burn excess fat. After gymnastics, muscle tissue regenerates faster than after lifting weights. For this reason, you can increase the number of workouts up to 4-5 times a week.
During gymnastics, fats are burned directly during exercise. By doing weightlifting, you will start 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 into the body, which is facilitated by the exhausting strength training.
When choosing the best sport for weight loss, it should be borne in mind that gymnastics is very beneficial for the heart as well. The fact is that during the period of physical exercise, the heart pumps a large amount of blood within 1 stroke. Because of this, a person who engages in gymnastics, the pulse in the normal state is much slower than that of someone who does not engage. 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 fat layers under the skin, it is necessary to engage in both anaerobic and aerobic exercise. If being overweight is not a barrier to lifting weights, then you can start training both types right away. Otherwise, you should first get rid of excess weight and only then continue to gain muscle mass. Aerobic exercise with any kind of physical activity will help you lose weight. The following describes what sports you should do to lose weight without unnecessary expense and hassle.
One of the best and most convenient options is a bike or exercise bike. When riding a bike or exercising on an exercise bike, 450-1100 kcal are burned within an hour. In addition, it is in a way physical activity easier than running or step gymnastics. 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. Exercise bike, on the other hand, will allow you to train for a long time without unnecessary hassle with the right body position.
In addition to cycling, walking or weightlifting ensures good physical activity. It does not need additional costs and sports equipment. You can enjoy the walk. For example, try walking to work, getting up a little earlier than usual. For 1, 5-2 hours of walking 300-800 kcal are 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 lack of grueling diets and fitness trips. 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 with weight on the road. The main thing is to evenly distribute the weight on both hands or place the item in a backpack and place 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 exercise routines.
- Squats. In a standing position, it is necessary to sit down as much as possible, tighten the buttocks muscles and return to the starting position.
- Push ups. You should climb on all fours, moving your arms in different directions so that your elbows are bent at a 90 ° angle. Lower the chest as low as possible, then return to the starting position.
- Steps. Stand with one foot on the ladder and lift the other up, then return it to its original position and do the same with the other foot.
- Horizons. From a standing position, you should raise your leg back and bend forward with your chest parallel to the floor, trying to stay in that 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 every day.
Exercises for home training are created to help lose weight and strengthen almost all muscle groups, giving beauty and harmony to the figure. Losing weight at home is a completely achievable desire. You just have to decide what is best to do on certain days and choose the necessary set of exercises. Remember that you need to lose weight gradually, otherwise it will come back very quickly and will damage your health.
Nutrition control during exercise
When playing sports, you need to monitor the number of calories consumed. Scientific studies show that a person who regularly exercises, consumes much more food if this is not controlled in time. Of course, strenuous exercise increases appetite and one needs to eat satiated because one needs strength for future activities. These reasons are the main source of increase in calories in the body above the norm. This adjustment will not help you lose weight. Everything will remain in its place or return to even more weight gain.
If you want to lose weight effectively, do not exceed the intake of individual food, but it is best to eat 80-85% of it.