Everyone is well aware that by playing sports for weight loss, 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 sport to do to lose weight.
If you make the wrong choice, the result of your efforts may not appear at all. Ultimately, this will sap your desire to lose weight through exercise because you've put in a lot of time and effort into 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 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 sport to lose weight?
Many are looking for different ways to lose weight without exercising and without leaving home. In fact, the effect produced by 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 internal resources of the person. At the same time, strict diets have a detrimental effect on the general tone of the body, because the body needs high-calorie foods that give it strength.
Additionally, diets trick the body into receiving 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, thereby maintaining the health of the body. In general, playing sports for weight loss, you not only get the desired result, but also harden the body without causing harm to it.
Another disadvantage of a strict diet is energy saving, in which excess fat will remain in the body. The human body is programmed for its own reserves in case of starvation. Thus, you will exhaust yourself from starvation, lose your last strength, freeze, and at the same time the fat in the body will still be deposited. If you choose an effective sport to lose weight, your nutrition will remain complete and you will not be deprived of high-calorie foods rich in carbohydrates. As a result, you will continue to lose weight without putting your health at risk. With the expenditure of energy for training, the metabolism will increase, and you can burn about 2 kg in half a month. To do this, you will only have to do the right diet and the right 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 in the blood. It, in turn, is a catalyst for lipolysis (the breakdown of fat inside cells).
- Training increases the level of metabolism, thus causing the consumption of calories for the maintenance of the life 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, slender and seductive.
How to lose weight through sport?
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 the production of electricity);
- anaerobic method (oxygen is not used in the production of electricity).
Based on this, the types of training are divided into aerobic and anaerobic. In the 1st case, the human body works continuously for a long time. This includes activities such as jogging, 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 - weightlifting.
It is extremely important to choose the right exercises to lose weight according to what you want to change in your figure. For example, anaerobic sports contribute to the growth of muscle mass. This will help work out the shape of the buttocks or firm up the breasts. However, after giving the desired shape to the buttocks, you will still need to burn fat, otherwise your curves will be hidden under their layer. Therefore, you will need to resume 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 inside cells that help break down layers of fat. 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, fat is burned directly during training. By doing weightlifting, you will start burning fat in small amounts 1 hour after leaving the gym. At the same time, he will always recover due to the rapid absorption of food into the body, facilitated by grueling strength training.
When choosing the best sport for weight loss, it should be taken into account that aerobics is also very 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. For this reason, a person who does aerobics, the pulse in the normal state is much slower than that of a person who is not engaged. Due to this, 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 practice both anaerobic and aerobic training. If excess weight is not an obstacle to weightlifting, you can start training both types at the same time. Otherwise, you need to get rid of excess weight first, and only then gain muscle mass. Aerobic training with any type of physical activity will help you lose weight. The following describes the sports to be practiced in order to lose weight without unnecessary costs and discomfort.
One of the best and most convenient options is a bicycle or exercise bike. When cycling or training on an exercise bike, 450-1100 kcal are burned in an hour. In addition, it is somewhat of an easier physical activity than running or stepping. 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 cycling will entertain you and time will pass quickly. 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 fees 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 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 absence of grueling diets and trips to the gym. This will not only help you lose weight, but also save 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?
Sports can be practiced without leaving home. There are many 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.
- Shoes. 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.
- Not. 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. In a standing position, you need to raise 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 to 20 times. This complex is carried out at home 3 times a week. You can divide it into different groups and perform daily.
Home training exercises 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 have to decide what is better to do on certain days and choose the necessary group of exercises. Remember that you need to lose weight gradually, otherwise it will come back very quickly and harm your health.
Nutritional control during training
When you exercise, you need to monitor the number of calories consumed. Scientific studies show that a person who regularly trains consumes much more food if this is not mastered in time. Of course, strenuous workouts increase appetite, and a person finds it necessary to eat his fill, as he needs strength for future activities. These reasons are the main source of increased calories in the body above the norm. This arrangement will not help you lose weight. Everything will stay in its 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%.