Everyone is well aware that by doing sports for weight loss you can not only get a normal shape, but also give the body more beauty and relief. At the same time, many do not know what type of training to choose and what type of sport to do to lose weight.
If you make the wrong choice, the result of your efforts may not appear. In the end, it will undermine your desire to lose weight by playing sports because you spent so much time and effort on exhausting exercise.
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 you lose weight, but it is not able to give 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 choose not diets, but sports for weight loss?
Many are looking for different ways to lose weight without exercising and without leaving the house. 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 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 cause 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 expended, thus maintaining the health of the body. In general, playing sports for weight loss, you achieve not only the desired result, but also harden the body without causing damage to it.
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. Thus, you will be exhausted from hunger, you will lose your last strength, you will freeze, and at the same time, the 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, high-carbohydrate foods. As a result, you will still lose weight without putting your health at risk. With the expenditure of energy for training, metabolism will increase and you will be able to burn about 2 kg in half a month. To do this, you will just need to go on 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 a person's physical shape and weight.
- Physical activity contributes to the release of adrenaline into the blood. It, in turn, is a catalyst for lipolysis (the breakdown of fats within cells).
- Training increases the level of metabolism, thus causing the consumption of calories for the body's life support by about 18-20% more than in the normal state. The caloric expenditure continues even after training, that is, when the 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, slender and seductive.
How to lose weight through sport?
First of all, it pays to choose the right kind of training, because an amateur approach can kill your efforts and, in the end, disappoint.
The human body is able to obtain energy in 2 different ways:
- aerobic method (oxygen is used in energy generation);
- anaerobic method (oxygen is not used in energy generation).
Based on this, the types of training are divided into aerobic and anaerobic. In the 1st case, the human body works without interruption for a long time. This includes activities such as running, skiing, dancing, swimming, aerobics and cycling. In the 2nd case, the body works by lifting heavy projectiles 3-7 times in 1 approach. This includes everything related to lifting, pulling and throwing massive objects. In a general sense - weight lifting.
It is extremely important to choose the right exercises for weight loss depending on what you want to change about your figure. For example, anaerobic sports contribute to the growth of muscle mass. It will help to work the shape of the buttocks or tighten the chest. However, after giving your buttocks the desired shape, you still need to burn fat, otherwise your roundness will be hidden under the layer. 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 tiny structures within the cells that help break down the layers of fat. The number of calories lost is directly related to the number of mitochondria within your body's cells. In addition, aerobics is 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. When doing weight lifting, you will start to burn fat in a small amount 1 hour after you leave the gym. At the same time, he will still recover due to the rapid absorption of food in the body, which is facilitated by strenuous strength training.
When choosing the best sport to lose weight, one should take 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 in 1 stroke. Because of this, a person who does aerobics, the pulse in the normal state is much slower than that of someone who is not involved. For this reason, the athlete's heart rests much more in a calm state, which guarantees its long-term functioning.
How to lose weight with aerobics?
To create perfectly rounded shapes without the presence of layers of fat under the skin, it is necessary to practice anaerobic and aerobic training. If excess weight isn't an obstacle to lifting weights, you can start training both types at once. Otherwise, first you need to get rid of excess weight and only then move on to gaining muscle mass. Aerobic training with any type of physical activity will help you lose weight. Next, it describes which sports to do to lose weight without unnecessary costs and discomforts.
One of the best and most convenient options is a bicycle or exercise bike. When cycling or exercising on an exercise bike, 450-1100 kcal are burned in an hour. Plus, it's an easier physical activity than jogging or aerobics. As you know, these types of training are quite difficult for overweight people. When choosing the type of activity, let yourself be guided by the fact that riding a bike will have fun 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 a 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 work week, you will lose up to 3500 kcal, which equates to about 1. 5 to 2 kg per month.
The undoubted advantage of walking is the absence of tiring diets and going to the gym. This will not only help you lose weight, but it will also save you money. To walk with weight, just take 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?
The sport can be practiced without leaving home. There are some weight loss gym exercises for which you just need a mat and free space. Below are the most effective home workout routines.
- Squats. Standing, 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 a 90° angle. Lower your chest as low as possible and 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. Standing up, 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 held at home 3 times a week. You can divide it into different groups and do it daily.
Home training exercises are designed to help you lose weight and strengthen almost all muscle groups, while giving your figure beauty and harmony. Losing weight at home is a completely achievable desire. You just need to decide what is best to do on certain days and choose the group of exercises you need. Do not forget that you need to lose weight gradually, otherwise it will return 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 not controlled in time. It is clear that strenuous exercise increases appetite, and a person finds it necessary to eat enough, because he needs strength for future activities. These reasons are the main source of increase in calories in the body above the norm. This arrangement will not help you to 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.