Exercise for weight loss. Aerobics plus strength training - your secret of success

It's not a secret that for weight loss it is quite enough to reduce the amount of food to a minimum. At the same time, you can lose weight without getting up from the couch, but it's difficult to call such a way of life full-fledged. After all, on a low-calorie diet you experience a breakdown, dizziness. Energy is not enough even for ordinary household affairs. The lack of glucose also affects the brain. Attention becomes distracted, it is quite difficult to engage in mental work. In addition, a strict dietary restriction, as a rule, provokes an additional set of weight at the end of the diet. Therefore, it will be more correct to adhere to some restrictions in nutrition. Flour, fatty, sweet, salty and smoked to minimize. Introduce more vegetables in the diet and, of course, move more.
It should be noted that the kind of physical activity does not matter. Even if you do cleaning and washing dishes, calories will still be burned properly. Of course, while this person will lose weight. But if the ultimate goal - a beautiful, proportionate and smart figure, exercise for weight loss should be an integral part of the weight loss program.

Dumbbells or running? We make the plan of trainings

Types of training can be conditionally divided into aerobic and anaerobic (power). The first includes running, walking, swimming, dancing, skiing, group lessons using various equipment. Another group includes exercises with weights. A little refinement: shaping and pilates also apply to strength exercises. In this case, the load can be dynamic or static. As a burden, the weight of one's own body acts.

In spite of the fact that aerobic and anaerobic workouts are essentially different, the consumption of calories is approximately the same. It is difficult to determine which physical exercises for weight loss are more effective. It is believed that in the presence of oxygen, fat is burned more actively. But weight training provides a prolonged effect. In addition, well-developed muscles require enhanced nutrition. And this means that after a year of intensive training in the gym you can easily indulge yourself with an extra piece of cake, without fear that it will be deposited in fat. Moreover, working with weights, you easily correct your problem areas.

A logical trait under the eternal dispute between aerobics instructors and trainers in gyms was brought by dietitians. In their opinion, physical exercises for weight loss should include both types of exercise.

A few myths about strength exercises

Today, classes in the gym are quite popular among the fair sex. But, despite this, many young ladies believe that when dealing with dumbbells and barbells, they will become like bodybuilders. It should be noted that such fears do not have any ground. Even the representatives of the stronger sex is not easy to achieve this form, what can we say about girls.

Ladies of Balzac's age refer to force exercises with a certain prejudice, considering them the prerogative of the young. Although it is after forty years that the developed muscles in good tonus are needed more than ever. It's not for nothing that specialists recommend after forty years of age to supplement physical exercises for weight-loss classes in the gym. Of course, this does not apply to people who have never been involved in sports.

There is an opinion that for weight loss, you certainly need to do with a little weight, while doing this the maximum number of repetitions. But, experience shows, for those whose weight is much higher than the norm, the opposite approach is more effective.

Another common misconception is the frequency and duration of strength training. In fact, in order to lose weight, enough sessions lasting 40-50 minutes twice a week. Of course, it is assumed that, in addition to training in the gym, you lead an active lifestyle.

It is believed that exercises for weight loss in the gym must certainly be selected by the instructor. This is also not entirely correct. Of course, it's a good idea if a competent and experienced coach explains the principle of doing this or that exercise, but it's absolutely not necessary. Now it is enough to sell books and CDs that will help you to orientate yourself in what exercises for which muscle group are intended. Therefore, if you do not have the money to pay a personal trainer, do not be embarrassed by it. In addition, the simulators are specially designed in such a way as to ensure the most correct execution of the exercises.

For people with obesity, physical exercises for weight loss should be very intense - this is a fairly common misconception of most weight loss. In fact, a person whose weight significantly exceeds the norm, in training should be drawn gradually, starting with the simplest exercises and several minutes of training.

Erroneous are those who believe that real strength training can only take place in the notorious "rocking chair." Progress does not stand still, and today clients of fitness centers have a huge selection of aerobic, power and combined programs.

In conclusion, I would like to add that Fiz. Exercise for weight loss in the absence of diet will lead to the opposite result. After all, playing sports plays an appetite. You may not even notice how to eat much more habitual.