Any exercise burns fat in the body. Therefore, if you decide to lose weight through training, then in order to achieve the desired result more quickly, you should not perform all the exercises in a row that you know, but the most effective ones.
Aerobic exercise.
First of all, you need to know that it is best to burn fat, and, accordingly, aerobic exercise helps to lose weight faster. Aerobic means oxygen consumption. That is, exercises, where we use oxygen as the main source of energy, not food. These types of loads include running, swimming, a bike, skates, skis, etc.
Therefore, if you focus specifically on losing weight, and not on gaining muscle mass, then the exercises will have to be performed mostly aerobic.
Running and jogging exercises
There is no sport more accessible than running. You can run anywhere and at any time. Therefore, it is necessary to take running as the basis of exercises for losing weight.
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
Uniform running
If you do not eat a large amount of carbohydrates, it means that fat in your body will begin to be burned 20-30 minutes after you start running. Therefore, to lose weight by running evenly, you need to run for at least 40 minutes. And not everyone will master this. Moreover, after a while, usually 3-4 weeks, the body gets used to such a load, and stops giving up its fat reserves. And even running stops being beneficial for weight loss. However, due to the fact that metabolism improves during running, even 10 minutes of running every day will still be beneficial.
Ragged run or fartlek
If running evenly does not work, or you cannot run for more than 20 minutes, then the best solution for losing weight will be fartlek... It has been proven many times that this type of running is the most useful from the point of view of fat burning. Fartlek is a running, alternating with acceleration and walking. That is, you can run for 2 minutes with a light run, then accelerate for 30 seconds, then go to a step and walk for 3 minutes, and so repeat 6-7 times. Acceleration, walking and light running times may vary depending on your physical condition. The stronger you are, the less time you should have to walk and more time to accelerate. Ideally, there should be no walking at all, and the time for acceleration should be about 2-3 times less than the time for easy running.
With this type of running, the body will not be able to get used to the load, since it is always different here, and fat burning will always occur.
Running exercises
There are a number of exercises that track and field athletes use to warm up. They are called special or cross-country. Like fartlek, they burn fat very well, but at the same time, depending on the type, they train different muscles of the legs and abs.
The main types of running exercises that are useful for losing weight include: running with a high hip lift, jumping on one leg, high jumps, running with side steps, running on straight legs.
Now let's talk about each separately.
Running with a high hip lift - perfectly trains the hips, removes fat from the buttocks and abdomen. During this exercise, not only the legs are involved, but also the abs.
It should be performed at a distance of 30-40 meters. You can return on foot, or rest for 30 seconds and perform again.
Jumping on one leg - trains the legs, removing fat from the hips and buttocks. The best exercise for burning pelvic fat. In addition, it perfectly trains the press and sides, since during the jumps you have to bend on one side to maintain balance.
Performing the exercise: stand on one leg and, without lowering the other to the ground, make low jumps on the supporting leg, pushing the body forward. Then change legs and jump to the other.
High bounces - removes fat from the hips and buttocks.
Exercise: pushing the body up and slightly forward, we try to jump out on the supporting leg as high as possible. At the same time, we actively help ourselves with our hands.
Running with side steps is also great for training the buttocks.
Standing with the left side in the direction of movement, we move the left leg to the side, while with the right we push off the ground so that the left one flew away as far as possible. During the flight, the right leg must be pulled up to the left. Everyone did this exercise in physical education lessons, so a complex explanation will not cause problems when doing it.
The exercise can be performed in different ways: in one direction with one side, in the other with the other, or alternating one and the other side during the movement in two steps. Here everyone chooses for himself.
In addition, running exercises affect specific areas of the body. They effectively help to cope with fat throughout the body, since any aerobic exercise burns fat not only in the area of the main effect, but also in the body as a whole, albeit to a lesser extent.
Hand exercises
Parallel leg exercises need to do hand exercises... The most effective are push-ups, pull-ups, and a number of dumbbell exercises. We will not talk about exercises with dumbbells, since for fat burning it is quite possible to do with ordinary push-ups.
You can do push-ups in many ways. It depends on your goal and physical capabilities. Therefore, if you cannot do push-ups from the floor, start push-ups from a table or parallel bars installed on any playground.
There are three main options for push-ups: a narrow grip (palms are placed one next to the other and push-ups. Trains the triceps and removes fat from the back of the shoulder), a regular grip (arms shoulder-width apart. Trains biceps and pectoral muscles) and a wide grip (hands are placed as can be wider. Trains the pectoral muscles and the broadest muscle of the back. Biceps and triceps to a lesser extent). Depending on what exactly you need to train and where the most fat deposits are, choose the push-up option.
Abs exercises
Do not believe that pumping your abs and doing nothing else can remove your belly. You will be able to make your abs strong and even cubes may appear. Only now they will be hidden deep under a layer of fat. Therefore, any exercises for the press can be done, from twisting and ending with raising the legs in the hanging on the bar. However, without the aerobic exercise described above, fat will not be lost.
And most importantly, do not forget that in order to achieve a quick result, in addition to physical exercise, you must learn to eat right. Note, not dieting, but eating right.
