Everyone is well aware that by playing sports to lose weight, you can not only return to 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 engage in weight loss.
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 exhausting workouts.
Often, most women assume that they can do without physical activity, preferring strict diets. This is a fundamentally incorrect opinion, because a diet can only help to lose weight, but is not capable of giving 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 choose not diets, but sports to lose weight?
Many are looking for different ways to lose weight without exercising and without leaving home. In fact, the effect of training 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 have to be filled with the help of the person's internal resources. At the same time, strict diets have a negative effect on the general tone of the body, since the body requires high-calorie foods that give it strength.
Additionally, dieting causes the body to receive energy directly 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 spent, thus maintaining the health of the body. In general, playing sports for weight loss, you not only achieve the desired result, but also harden the body without causing it 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 own reserves in case of starvation. Thus, you will be exhausted 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, then your nutrition will remain full, and you will not be deprived of high-calorie and carbohydrate foods. As a result, you will still lose weight without putting your health at risk. With the energy expenditure 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 do 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 one hour. The number of calories burned directly depends on the fitness and weight of a person.
- Physical activity contributes to the release of adrenaline in the blood. He, in turn, is a catalyst for lipolysis (the breakdown of fats inside the cells).
- Training increases the level of metabolism, thus causing 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 builds muscle tissue. As a result, the skin becomes elastic. The body becomes toned, slim and seductive.
How to lose weight doing sports?
First of all, it is worth choosing the right type of training, because an amateur approach can put a stop to your efforts and ultimately disappoint.
The human body is capable of obtaining energy in 2 different ways:
- aerobic method (oxygen is used in energy generation);
- anaerobic method (no oxygen is used in power generation).
Based on this, the types of training are divided into aerobic and anaerobic. In the first case, the human body works without interruption for a long time. This includes activities such as jogging, skiing, dancing, swimming, aerobics, and bicycling. In the second case, the body works when lifting heavy shells 3-7 times in 1 approach. This includes everything related to lifting, throwing, 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 hide under your cloak. Therefore, you will have to return to aerobic training. This is the best sport to get rid of excess calories.
Aerobic training contributes to the rapid development of mitochondria. These are small structures within cells that help break down layers of fat. The number of calories lost is directly related to the number of mitochondria within the cells of your body. Furthermore, aerobic exercises are a catalyst for the release of enzymes, which are also capable of burning excess fat. After aerobics, muscle tissue regenerates faster than after weight lifting. 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 lifting weights, you will start burning fat in a small amount 1 hour after leaving the gym. At the same time, you will still recover due to the rapid absorption of food in the body, which is facilitated by exhausting strength training.
When choosing the best sport to lose weight, keep in mind that aerobics is also very beneficial for the heart. The fact is that during the period of physical exertion, the heart pumps out a large amount of blood in 1 stroke. Because of 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. Therefore, 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 perform both anaerobic and aerobic training. If excess weight is not an obstacle to lifting weights, you can start training both types at once. Otherwise, you should first get rid of excess weight, and only then proceed to gain muscle mass. Aerobic training with any type of physical activity will help you lose weight. What sports to do to lose weight without unnecessary costs and inconvenience is described below.
One of the best and most comfortable options is the bicycle or exercise bike. When riding a bike or exercising on a stationary bike, 450-1100 kcal are burned in an hour. Plus, it's in some ways an easier physical activity than running or doing 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 riding a bike will entertain you and time will fly by. The stationary bike, on the other hand, will allow you to train for a long time without unnecessary discomfort with the correct body position.
In addition to riding a bike, walking or walking with weights provides good physical activity. She does not need additional costs or 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 are burned. During the working week, you will lose up to 3, 500 kcal, which is about 1. 5-2 kg per month.
The undoubted advantage of walking is the absence of strenuous diets and trips 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 carry something heavy 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 to lose weight at home?
Sport 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 squeeze the muscles of the buttocks and return to the starting position.
- Lizards. 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, 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 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 do 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. 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 come back very quickly and harm your health.
Nutritional 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 it is not controlled in time. Of course, strenuous workouts increase appetite, and a person finds it necessary to eat their fill, because they need strength for future activities. These reasons are the main source of increased calories in the body above normal. This arrangement will not help you lose weight. Everything will either stay in place or turn into even more weight gain.
If you want to lose weight effectively, do not exceed your individual food intake, but it is better to eat 80-85% of it.