Exercise for weight loss

Muscle strength that your figure slim. Create beautiful volume, is not enough to follow the diet and not to eat after six. This requires training for weight loss. In addition, you need to know how to use to lose weight.

exercise for weight loss

Exercise program for weight loss includes strength, cardiovascular and aerobic exercise. The essential part of the program is massage, relaxation, and a sauna.

General rules of weight loss programs are that: you need to exercise regularly, drink plenty of water during class, to eat properly and follow a diet, remember to increase the tension during the exercises to rest while standing and less than a minute.

Between men and women and is a physiological difference that affects weight loss. Exercise program for weight loss for men different than for women:

  1. Fat has a protective function. Save the woman not only hypothermia, but also shortage of food. Lack of substance is highly contraindicated for those who give life. So nature itself has made women more prone to "food supply";
  2. Blood women a lot more enzymes that promote the formation of fat cells than men;
  3. Even if the other person consumes energy. Most resources used for maintenance of muscles. Women muscle is smaller 30% than that of men. At rest, women use less calories.
  4. The complexity of building muscle for women is that they don't have the male hormone (present in quite small doses). This hormone protects muscle during exercise. What during the lesson for women is to partially burn not only fat but also muscles.

But this does not mean that a woman can give up justifying yourself physiology. Information needed to work with him. Knowing their characteristics, it is possible to build a strategy to lose weight. For example, it is known that the process of fat burning kick in after thirty minutes of strength training or running. Women can replace running other active sports: tennis, basketball, volleyball. You can start to explore the existing areas:

  • Yoga is based on static and dynamic exercises. Based on a variety of stretching techniques and weakly promotes muscle growth. Optimally yoga holidays in basic training for weight loss. Stretching the muscle delayed onset muscle soreness dissolves and harmonizes metabolism.
  • The dance is much closer to running and exercises that help to lose weight. Are a variety of loads. Give effect when following a healthy diet.
  • Aerobics is similar to dance. There is a rigid structure and rhythm of the movements. Suitable for people with a healthy cardiovascular system.
  • The gym to promote active reduction of the amount of fat tissue and muscle growth. Remember that the average to lose weight half pounds per week in the gym is a very good result. Fat weighs less than muscle. Because when we pump the muscles, increasing their mass, burn fat reduce. The balance is one or two pounds is a very good result.
  • Classes at home are a good option for weight loss. At home in the vehicle is often not enough when it comes to the middle-level of obesity.


The number of exercises is very dependent on your sport, past and present mode. It is conditionally possible to divide people:

  1. Those who have no experience in the sport;
  2. For those who play sports, but not to go to the gym;
  3. Women and men who make a breakthrough and who have experience in the gym.

For those who have no experience, it is important to prepare yourself for the audience. Two weeks before going to the gym to start to train at home. Do home workouts 30 minutes slowly in the first week. Enjoy exercise, imagine how your muscles grow, it's nice to feel that you are developing. The second week extend the lesson is 60 minutes, average pace. Content the training program can take a section of exercises at home, which is located below. After preparation, go to the gym, ask your trainer to write a program and tell approach, sets, and other terminology.

how to lose weight with exercise

The remaining two groups can immediately go to the gym. Regular exertion and rest is important to muscle growth. The classical skeleton of any program for weight loss, as described in the table in the "loaded Mode"

Mode load

1 day

2. day

3 days 4 days 5 days 6 days

7 days

This kind of stress (training)


Heart Power Rest, massage, hot tub, or sauna Power The output from all

The output from all

Muscle growth, the body needs time to recover, because of daily trainings in the gym, especially for women, is not the most effective idea.

Exercise for weight loss are a variety of exercises, the purpose of which is to burn fat. The process of burning fat add, when, after the power voltage to increase the load. Strength training let's start by removing the fat, that lasts after the completion of the load. This exercise affects the body fat during the loading and heart rate more than a hundred or a hundred and twenty beats per minute. The heart enhances the effect, because after the power has been used.

The relaxing and warming procedure is necessary, in order to "chase milk" — to help the body break down acids in the biceps and reduce delayed onset muscle soreness to restore the tissue.

Workout at home

At home training programmes are needed for weight loss. He looks like a contour. A trick our mind is very large. He has the ability to forget and cheat. To achieve this, is to sit down and calculate the loads for the week ahead, to record and keep track of it. There is even a parable about what we need to be their own king/Queen and a servant. As a authorized person, we will write the program itself, such as serving self – performed.


Exercise weight loss part of a warm up, strength training, cardio load. Such a sequence is necessary on the road to weight loss.

Flexible sole and slender legs. Starting position feet shoulder width apart, torso erect. Squat so that your thighs are parallel to the floor, or like you want to sit on an invisible chair. Follow the posture. If it's difficult for your hands, you can put your feet. If not, hand in hand or in front of him. In this position, freeze for two or three minutes.

exercise for weight loss

Squats. Feet shoulder width apart. The back is smooth. Knees do not go beyond your toes. Breathe quietly. The effect is greater when squats with weights in hands: hand weights, water bottles.

Attacks. Stand and make such a huge step forward, the foot that is in front, make an angle of ninety degrees at the knee. Train each leg separately. When the goods in hand, you can speed up exercise – load to maintain the load, but reduce the number of repetitions.

Lie on your back. Hands along the body. The legs bend at the knees, the feet put on the floor and lift the hips. Do twenty or thirty of these climbs.

A thin waist. Lie Down On The Mat. Hands hidden in the lower back or buttocks. Lift straight legs up so that with the body they have created an angle of ninety degrees.

Raise both straight legs to an angle of forty-five degrees, frozen. Hands behind your head. The head looks at his feet. Keep your feet weight, start left foot, bring the left elbow. After finishing the left side, move right. All this time the feet, which not working be in the up position. After further use, but now the left leg is committed to your right elbow. Similarly, the right foot.

"The book" — exercises for the upper and lower press at the same time. The back is firmly pressed to the floor. Simultaneously raise straight legs and torso, trying to connect them as close to the book. The legs and body than the side, the hip joint, like a hardcover book.

Lie on the Mat belly up. The hands and feet parallel to each other. From the side looks like the letter "C". Feet stay static in this position. Hands try to reach your toes. To complicate the exercise, that linger for a few seconds in this position, when the blade is removed the Carpet.

The arms and chest. Exercise for weight loss hands must always start with push-UPS. To simplify the push-up is possible. For this, you need to get you on your toes and knees.

Prepare two water bottles or hand weights. Back down firmly on the Carpet. Hands make the letter "T", pull them at an angle of ninety degrees, leaving it lying on the floor. Take the weight and lift my hands

Leave bottles close to. To maintain the position of the body, and the hands changed. Hands up, as a continuation of the frame. Pen lying on the floor. Take the weight and lift my hands.

Sit down, hands clasped in prayer posture in front of him. Push palm to palm. You should feel tension in the muscles of the chest and hands. To keep static electricity for two to three minutes.

Back.Body parallel to the floor, stretched forward, feet perpendicular to the floor. Hands down. The hands dumbbells. Raise your hands up, put your shoulders to catch up to the body.

Tummy on the floor, lie, relax. Attach the legs under the bed or other heavy object. Hands behind head, face and visa. Raise the torso up. Make sure that your buttocks and feet were relaxed. Try to lift the body through the back. The movement slow and smooth, without jerks.

About the approaches to, and the amount of

To find the optimal number of repetitions for yourself is the key to defeating fat. Weak load does not lead to excess can cause health problems. You need to know how to use to lose weight. A lot of the exercises, determine the number of repetitions of each exercise is difficult. There is a principle, do a load of discomfort. Under the second income it is possible to make three-four approaches, to reduce the number of repetitions. Break between sets should be no less than sixty seconds.

Hot tubs and saunas

In order to relax the muscles after a workout is recommended for baths and saunas. If you don't like such procedures, then at least take hot baths with sea salt. Sauna helps to speed up body processes, including metabolism and metabolic processes. The acceleration of metabolism affects the fat burning. This process helps to get rid of excess weight. With the right diet sauna help to lose weight. In symbiosis with exercise, bath, and a sauna to accelerate the reduction.


Education is closely linked to body care and relaxation. Having made the decision to offers, you need to stay focused on regularity. Without a systematic approach to the sessions, nothing has changed in the body. Exercise for weight loss is very similar to the process of creating itself. Forging or molding clay is sometimes work. But then the "finished products" can enjoy and be inspired by.