Losing weight by the summer should start in winter. In today's article, we will consider in what ways you can lose weight in the winter at home.
Why is it harder to lose weight in winter?
Our body has a lot of protective instincts. And some of them interfere with losing weight. So, for example, if you sit on a rigid, low-calorie diet, then after you start eating normally, the body will begin to gain weight with a vengeance. This is because the body protects itself for the future if it suddenly has to starve again. And so that starvation does not kill him, he stores fat in advance, trying to turn all food into it.
The same applies to protection from the cold. Subcutaneous fat is an excellent heat insulator. The body understands that it needs to warm up for winter, so it begins to deposit fat so that there is a protective layer. At the same time, any attempts to lose weight will be perceived by the body very negatively, so it will try in every possible way to keep its "fur coat" intact.
Losing weight with proper nutrition
Based on the previous paragraph, we can say that more effort is needed in order for the body to start losing weight. And first of all, weight loss must begin with the regulation of nutrition.
Namely, it is necessary to reduce the amount of unhealthy foods, increase the amount of protein consumed and exclude heavy fatty foods from the diet. I already wrote a separate article about proper nutrition for weight loss. You can familiarize yourself with it here: Proper nutrition for weight loss.
More articles from which you will learn other principles of effective weight loss:
1. How to run to keep fit
2. Is it possible to lose weight forever
3. Interval jogging or "fartlek" for weight loss
4. How long should you run
Workouts at home on simulators
There are a lot of exercise machines that are designed to burn excess fat. Therefore, if you have the financial ability, then be sure to purchase one of these. The best for weight loss include a treadmill, exercise bike and slimming machine.
However, just pedaling or running without a system will be of little benefit. It is necessary to train according to a specific schedule, the general principles of the construction of which I will now tell you about.
First, you need to train 5 times a week. More frequent exercise can cause fatigue and mental fatigue from exercise. And the more rare ones may not give results.
Secondly, the workout should last for about an hour. During this time, you will need to warm up for 15 minutes, then start the main workout, and do stretching exercises 5-10 minutes before the end of the session. Accordingly, training directly on the simulator will take about 35-40 minutes.
Third, the core training should be varied and done in different heart rate zones. Namely, work at a calm pace with a pulse rate of 120-140 beats, at which the most active fat burning occurs, but due to low intensity, constant training in this mode will not give much effect. Therefore, out of 5 days, 1-2 workouts should be carried out on such a system.
Another 1-2 workouts should be done at intervals. That is, you perform an approach, for example, 3 minutes of work on the orbit track, in which your heart rate rises to 170 beats. After that, go to the mode in which the heart rate drops to 120. Then again perform the approach at a fast pace. In this mode, do the entire workout, periodically doing acceleration and rest.
And one or two more days you need to do a tempo load, but without a break. That is, you choose the pace at which your heart rate will work in the region of 150-160 beats. And at this heart rate, you work the entire workout.
Thus, by affecting all zones of the heart rate, you will be able to “pump” the body in such a way that it can burn more and more fat over the same period of time and with the same heart rate indicators.
General physical training at home
In addition to simulators, it is imperative to perform general physical exercises. Such as squats, jumping rope, lunges, push-ups and others. They are necessary to keep the whole body in good shape and to develop all muscles correctly. Since simulators usually have a problem of local impact, in which most of the muscles in the body are not affected and there is an imbalance in development.
It should be understood that in this case we are talking about muscles, and not about fat. All of the above does not mean that while exercising on a stationary bike, you will have strong and thin legs, and everything else will remain fat. No, fat goes out approximately evenly from the whole body, with the most problematic areas - the abdomen, hips and buttocks. But the development of muscles depends only on you and on which muscle you are working on more.
