When your favorite dress is not fixed, and the expression, the Good man must be a lot of you already soothes, read this article about exercises for weight loss!
If you primarily lead a sedentary life, experiencing permanent stress and eat dubious meals, that means most likely this article is about exercises for weight loss - is exactly for you.
Have a beautiful body without excess fat wants each and every, but if you are genetically predisposed not to accumulate fat in excess, you will have a lot of work. And although from the physiological differences a gender training program for weight loss men and women are different, there are a few general recommendations for all who want to lose weight burning fat.
And now a few words about the process of weight loss. Fat, as usual, has the property of more store on certain parts of the body, for example, for men in the field of printing, in women on the thighs and buttocks. However, to get rid of this point does not work, because this process controls the hormones, the traveling to the body. Hence the conclusion - if you are going to lose weight, you lose in the forms everywhere. The human body is designed so that it contains the substances promoting the degradation and concluded the fat and prevents its loss. So the main part of the diet, intended for use in the period of training for weight loss, focuses on the removal of the last ingredients.
Principles of training for weight loss
If you know the basic principles of weight loss, choose, or even create exercises, using which you will lose weight without will work for you.
Common exercise for weight loss
Your body will give you the answer to your workout and start to lose fat only in that case, if you are to beat out of its usual balance and load to the maximum. And what could be harder to intelligently planted a load on the whole body in the complex? It is unnecessary to take weight loss to draw to hands, feet, back, upper or lower part of the body separately. To ignite the bonfire of weight loss your exercise for weight loss it must be hard for the entire body and not for one part of it.
Strength training with dumbbells for weight loss
Training for weight loss should not only be spatial for the entire body, but also energy-intensive in itself, and that only means one thing - free weights. The more exercise is performed in a standing position, without the possibility to lean, lie, or sit, the worse it is for your fat and is better for you. Barbell, dumbbell, multiple block simulators have more degrees of freedom unlike the smart highly directional simulators, and this means that will involve the work of more muscles.
Adaptation - the enemy of weight loss
In the period the struggle with fat is the biggest enemy of adaptation. Once you become accustomed to the burden, they ceased to be for you the stress of the highest order, and your body is already reconciled and stick with them. Biochemically, it only means that the concentration of cortisol in the blood decreases. Your body bored from similar isolated exercises, he needs to shake off! Try to get away from the standard fitness exercises and take note of something from the arsenal of weight lifting. And what to do next? Combine your pleasure!
High-intensity interval cardio training for weight loss
Work with iron can be very effective and traumatic for your musculoskeletal system. Make your exercise more energy expensive and secure, enter into your training plan and even high-intensity training on the cardio machines.
I bet you didn't know about it, that the modern cardio machines - these are the distant descendants of the early medical rehabilitation facilities for physically impaired people.
You can perform interval cardio for weight loss at the gym, at home and on the street, everything you need in this case - the internal interval timer. Read more about interval training you can read here.
A high number of repetitions
To glycogen in your muscles breakdown into glucose in your approach, life would not less than 8 but not more than 20 reps. Approaches must be too much and 5-6. Only in this case will make your body take in so zealously protected fat reserves.
Too a large number of repetitions will not bring you the long awaited sign of the scales, because the intensity of training for weight loss is not measured by the number of repetitions and the number raised, pounds per unit of time. You will still need to increase the working weight and the more severe they will be, the greater the stress the cause of the body.
Reduce the pause vacation
It is worth adding between the approaches. If you become constantly defend your body regenerate after the load you can finally start to lose fat - quickly and efficiently. To your slender body in the tight gloves, to maintain the status of a reasonable energy deficit: they did do a long approach with big overweight? Not rest, immediately continue to the next approach. 2 hours working in the gym and spent the whole supply of glycogen in the muscles? Even think about the large amounts of carbohydrates! Do not forget the main principle of training for weight loss: stress, stress and again positive stress for the body! The easiest way to create it - consistently reduce the pauses of rest between the approaches. Can do it to infinity, gradually transform up your workout on wheels, in which there is generally no rest between sets.
Two exercises in a row
Strength training and immediately interval cardio the next day for intense weight loss - your body just is not able to react to such a blast! The lack of glucose and oxygen debt is created already, and the one overlaps the next devastating impact. Watch out for fat!
Frequency - the key to weight loss
You should train a little more often than in other periods. Daily exercise contribute to the large concentration of cortisol in the blood, and during weight loss is necessary. Remember: not less than 4-x strength training a week, and that's not counting the cardio and HIIT .
Long, shortly, whether
Exercise duration of 90-120 minutes - this is another reason to focus on the secretion of catabolic hormones in the period of weight loss. At the same time all your favorite exercises, because it's time to perform the time. However, to change your fat burning program every 3-4 weeks. Do it more often, it's not worth it, especially yourself, in the opposite case, it is a big risk to lose the accumulated results.
To accelerate the process of recruitment of muscle mass you sports nutrition - protein, creatine, weight gainer, arginine, BCAA, amino acids. These accessories are specially designed for athletes and fitness-active people of different levels of readiness. These drugs are perfectly safe, and their effectiveness is already proven.