Everyone knows that by playing sports to lose weight, you can not only restore yourself to a normal shape, but also give the body more beauty and relief. At the same time, many do not know what kind of training to choose and what kind of sport to do in order to lose weight.
If you make the wrong choice, the result of your efforts may not appear at all. Eventually, this will undermine your desire to lose weight by playing sports, because you have put a lot of time and effort into grueling workouts.
Often, most women assume that they can do without physical activity, preferring strict diets. This is a fundamentally wrong opinion, because a diet can only help you lose weight, but it is not able to give the body a beautiful shape and harmony.
The ideal figure can only be achieved by playing sports and performing special exercises for weight loss.
Why choose not diets, but sports to lose weight?
Many are looking for different ways to lose weight without exercising and without leaving home. In fact, the effect that training produces is quite similar to that of a strict diet. In both cases, the result will lead to the fact that the body forms a lack of calories, which will have to be filled with the help of the person's internal resources. At the same time, strict diets have a negative effect on the overall tone of the body, as the body requires high-calorie foods that give it strength.
Additionally, diets cause the body to receive energy directly from muscle tissue, which can lead to exhaustion and loss of strength. In turn, physical activity nourishes and strengthens muscle tissue with the energy expended, thus maintaining the health of the body. In general, doing sports to lose weight not only achieves the desired result, but also hardens the body without damaging it.
Another disadvantage of a strict diet is energy conservation, in which excess fat will remain in the body. The human body is programmed for its own reserves in case of hunger. Therefore, you will be exhausted with hunger, you will lose your last strength, you will freeze and at the same time the fat in the body will still be deposited. If you choose an effective weight loss sport, your nutrition will remain complete and you will not be deprived of high-calorie foods rich in carbohydrates. As a result, you will still lose weight without putting your health at risk. With the expenditure of energy for training, your metabolism will increase and you will be able to burn about 2 kg in half a month. To do this, you will only have to do the right diet and diet.
How does sport help you lose weight?
The most effective sport promotes weight loss in 4 ways.
- While exercising, you can burn 150-1200 kcal in just one hour. The number of calories burned directly depends on a person's fitness and weight.
- Physical activity contributes to the release of adrenaline into the blood. He, in turn, is a catalyst for lipolysis (the breakdown of fats within cells).
- Training increases the level of metabolism, thus causing the consumption of calories for life support of the body by about 18-20% more than in the normal state. Caloric expenditure continues even after training, that is, when a person sleeps or rests.
- By exercising regularly, a person burns fat and at the same time strengthens muscle tissue. As a result, the skin becomes elastic. The body becomes toned, lean and seductive.
How to lose weight through sport?
First of all, it is worth choosing the right type of training, because an amateur approach can put an end to your efforts and ultimately disappoint.
The human body is able to obtain energy in 2 different ways:
- aerobic method (oxygen is used in energy production);
- anaerobic method (oxygen is not used in energy production).
Based on this, the types of training are divided into aerobic and anaerobic. In the 1st case, the human body works continuously for a long time. This includes activities such as jogging, 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, towing and throwing huge objects. In a general sense: weight lifting.
It is extremely important to choose the right exercises for weight loss depending on what you want to change in your figure. For example, anaerobic sports contribute to the growth of muscle mass. It will help work on the shape of the buttocks or tighten the chest. However, after giving your buttocks the desired shape, you will still have to burn fat, otherwise your roundness will be hidden under their layer. Therefore, you will need to go back to aerobic training. This is the best sport for shedding excess calories.
Aerobic training contributes to the rapid development of mitochondria. These are small structures within the cells that help break down the layers of fat. The number of calories lost is directly related to the number of mitochondria within the cells of your body. In addition, aerobics is a catalyst for the release of enzymes, which are also capable of burning excess fat. After aerobics, muscle tissue regenerates faster than when lifting weights. For this reason, you can increase the number of workouts up to 4-5 times a week.
During aerobics, fats are burned directly during training. By lifting weights, you will start burning fat in a small amount 1 hour after leaving the gym. At the same time, he will still recover due to the rapid absorption of food into the body, facilitated by grueling strength training.
When choosing the best sport for weight loss, it must be taken into account that aerobics is also very beneficial for the heart. The fact is that during the period of physical exertion, the heart pumps a huge amount of blood within 1 stroke. Due to this, a person who is engaged in aerobics, the pulse in the normal state is much slower than that of someone who is not engaged. Because of this, the athlete's heart rests much more 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 lifting, you can start exercising both types at the same time. Otherwise, you must first get rid of the excess weight and only then proceed to gain muscle mass. Aerobic training with any type of physical activity will help you lose weight. The following describes the sports to practice to lose weight without unnecessary costs and inconveniences.
One of the best and most affordable options is a bicycle or stationary bike. When cycling or exercising on an exercise bike, 450-1100 kcal are burned in one hour. Also, it is somewhat easier physical activity than running or step aerobics. As you know, these types of training are quite difficult for overweight people. When choosing the type of activity, let yourself be guided by the fact that the bicycle will make you have fun and time will fly. The exercise bike, in turn, will allow you to train for a long time without unnecessary discomfort with the correct body position.
In addition to cycling, walking or weight walking provides good physical activity. It does not need additional costs and sports equipment. You can enjoy walking. For example, try walking to work, getting up a little earlier than usual. For 1. 5-2 hours of walking, 300-800 kcal are burned. During the working week you will lose up to 3500 kcal, which is about 1. 5-2 kg per month.
The undoubted advantage of walking is the absence of exhausting diets and trips to the gym. Not only will it help you lose weight, it will also save you money. To walk with weight, it is enough to carry something heavy on the road. The main thing is to distribute the weight evenly on both hands or put the object in a backpack and put it on your back.
What is the best sport to lose weight at home?
Sport can be practiced without leaving home. There are some gymnastic exercises for weight loss, for which you just need a mat and free space. The most effective home workout routines are listed below.
- Squat. In a standing position, you need to sit down as much as possible, tightly tighten the muscles of the buttocks and return to the starting position.
- Lift. You need to get on all fours, moving your arms in different directions so that your elbows are bent at a 90 degree angle. Lower your chest as low as possible, then return to the starting position.
- Steps. Stand with one foot on the step and lift the other, then return it to its original position and do the same with the other leg.
- Horizon. From a standing position, you need to lift your leg back and lean forward with your chest parallel to the floor, trying to stay in this position for as long as possible.
Repeat each of the exercises about 15-20 times. This complex is performed at home 3 times a week. You can divide it into several groups and perform every day.
Exercises for home training are designed to help lose weight and strengthen almost all muscle groups, giving beauty and harmony to the figure. Losing weight at home is a completely achievable desire. You just have to decide what is best to do on certain days and choose the necessary group of exercises. Do not forget that you need to lose weight gradually, otherwise it will come back very quickly and harm your health.
Nutritional control during training
When playing sports, it is necessary to monitor the number of calories consumed. Scientific studies show that a person who regularly attends training consumes much more food if this is not kept under control in time. Of course, grueling workouts increase appetite, and a person finds it necessary to eat their fill, because they need strength for future activities. These reasons are the main source of increased calories in the body above the norm. This arrangement will not help you lose weight. Everything will stay in place or turn into even greater weight gain.
If you want to lose weight effectively, don't exceed your individual food intake, but it's best to eat 80-85% of it.