Everyone is well aware that by playing sports to lose weight, you can not only give yourself a normal figure, but also give a more beautiful and lighter body. At the same time, many people do not know what form of exercise to choose and what type of sport to lose weight.
If you make the wrong choice, the results of your efforts may not appear at all. Ultimately, this will undermine your desire to lose weight by playing sports, because you have spent a lot of time and effort on grueling workouts.
Usually, most women think they can do it without physical activity, they prefer strict diets. This is a fundamental misconception, because dieting can only help with weight loss, but cannot give the body a beautiful and harmonious figure.
The ideal figure can only be achieved by playing sports and doing special exercises for weight loss.
Why not choose a diet but choose sports to lose weight?
Many people are looking for different ways to lose weight without exercise and without leaving home. In fact, the effect that exercise produces is quite similar to a strict diet. In either case, the result will lead to the formation of a caloric deficit in the body, which will need to be filled with the help of human internal resources. At the same time, strict diets have an adverse effect on the overall tone of the body, since the body needs high-calorie foods to give the body strength.
Additionally, the diet stimulates 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 it expends, thus maintaining the body's health. In general, exercise to lose weight, you not only achieve the results you want, but also help the body toned without causing any damage.
Another disadvantage of a strict diet is that it is energy-sparing, in which excess fat will remain in the body. The human body is programmed to reserve its own in case of starvation. Thus, you will be exhausted from hunger, lose your last strength, you will be frozen, and at the same time, body fat will still be accumulated. If you choose an effective sport for weight loss, your nutrition will be fully maintained and you will not be deprived of high-calorie, high-carbohydrate foods. As a result, you will still lose weight without endangering your health. With the energy spent working out, the 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 follow the right diet and diet plan.
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 body shape and weight.
- Physical activity contributes to the release of adrenaline into the bloodstream. In turn, he is a catalyst for lipolysis (the breakdown of fats inside cells).
- Exercise increases the metabolic rate, thereby stimulating the body to consume about 18-20% more calories for vital activity than in the normal state. Calorie consumption continues even after a workout, i. e. when a person is sleeping or resting.
- By exercising regularly, a person burns fat and at the same time strengthens muscle tissues. As a result, the skin becomes elastic. The body becomes toned, slim and attractive.
How to lose weight through sports?
First of all, it is advisable to choose the right type of training, because the amateurish approach can put an end to your efforts and ultimately let you down.
The human body can obtain energy in two different ways:
- aerobic method (oxygen is used in the production of electricity);
- anaerobic method (oxygen is not used in power generation).
Based on this, the types of training are divided into aerobic and anaerobic. In the first case, the human body functions uninterrupted for a long time. This includes activities like running, skiing, dancing, swimming, aerobics, and cycling. In the second case, the body works when lifting heavy bullets 3-7 times in 1 approach. This includes everything related to lifting, pulling, and throwing high-mass objects. In the general sense - weightlifting.
Choosing the right exercise to lose weight depending on your need to change your physique is extremely important. For example, anaerobic sports contribute to the development of muscle mass. It will help to shape the buttocks or firm the breasts. However, after creating the desired shape for your butt, you still need to burn fat, otherwise your fullness will be hidden under their layers. Therefore, you will have to return to aerobic training. This is the best sport to get rid of excess calories.
Aerobic exercise contributes to the rapid development of mitochondria. These are small structures inside cells that help break down fatty layers. 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 that are also capable of burning fat. After aerobic exercise, muscle tissue regenerates faster than after weight training. For this reason, you can increase the number of workouts up to 4-5 times a week.
During aerobic exercise, fat is burned directly during exercise. By weight training, you will start burning fat in a small amount after leaving the gym 1 hour. At the same time, he will still recover due to the rapid absorption of food in the body, which is facilitated by exhausting endurance training.
When choosing the best sport for weight loss, it is important to take into account that aerobics is also very beneficial for the heart. In fact, during the stress phase, the heart pumps a huge amount of blood within a stroke. Therefore, a person who does aerobic exercise, the pulse in the normal state is much slower than that of a person who does not participate. For this reason, the athlete's heart rests more than 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 subcutaneous fat layers, it is necessary to engage in both anaerobic and aerobic training. If excess weight is not an obstacle to weight training, then you can start working with both types of weights at the same time. Otherwise, you need to first get rid of excess weight and only then proceed to gain muscle. Aerobic exercise with any type of physical activity will help you lose weight. The following describes the sports to do to lose weight without unnecessary expense and discomfort.
One of the best and most convenient options is an exercise bike or exercise bike. When riding a bicycle or exercising on an exercise bike, 450-1100 kcal is burned within an hour. Also, in a way, it is easier physical activity than running or step aerobics. As you know, these types of workouts are quite difficult for overweight people. When choosing an activity type, be guided by the fact that cycling will keep you entertained and time will pass. In contrast, an exercise bike will help you train for a long time without causing unnecessary discomfort with the correct body posture.
In addition to cycling, walking or walking with weights provides good physical activity. She does not need extra expenses and sports equipment. You may enjoy walking. For example, try walking to work, waking up a little earlier than usual. During 1. 5-2 hours of walking, 300-800 kcal is burned. During the working week, you will lose up to 3500 kcal, which is about 1. 5-2 kg per month.
The definite benefit of walking is not having to go on a diet and go to the gym. Not only will it help you lose weight, but it will also save you money. For walking with weights, it is enough to carry something with weight on the road. The main thing is to evenly distribute the weight on both hands or put things in a backpack and wear it on your back.
What is the best sport to lose weight at home?
It is possible to practice sports without leaving the house. There are quite a few gym exercises to lose weight that you just need a mat and free space. Here are the most effective home workout routines.
- Squat. In a standing position, it is necessary to sit down as much as possible, tighten the gluteal muscles and return to the original position.
- Promote. You need to stand 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, then return to the starting position.
- Steps. Stand with one foot on the step, lift the other leg at the same time, then return the foot to the starting position and do the same with the other leg.
- Horizon. From a standing position, you need to lift your legs back and lean forward with your chest parallel to the floor, trying to hold this position for as long as possible.
Repeat each exercise about 15-20 times. This complex is taken at home 3 times a week. You can divide it into different groups and do it every day.
Exercises at home are designed to help lose weight and strengthen most muscle groups, while bringing harmony to the body. 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 set of exercises. Don't forget that you need to lose weight slowly, otherwise it will come back very quickly and harm your health.
Nutrition control during exercise
When playing sports, you need to keep track of the number of calories consumed. Scientific studies show that a person who regularly participates in exercise will consume more food if this is not controlled in time. Fatigue training, of course, increases appetite and a person finds it necessary to eat full because he needs energy for future activities. These reasons are the main cause of increasing the amount of calories in the body above the normal level. This arrangement will not help you lose weight. Everything will stay in its place or will turn to more weight gain.
If you want to lose weight effectively, you should not exceed your personal food intake, but it is best to eat 80-85% of that food.