Cardio or strength, high or low, dangerous or not, but will I be like that genius in the gym? Such questions arise in your mind when you want to lose weight and don't know where to start. I want to be slim and fit, not loose, but I don't overdo the training either. We share five universal weight loss rules for women and men that will help you correctly calculate the load and stay in shape.
Combining exercises
The question that must be answered above all is what types of training should be included in the weight loss program, cardio or strength?
Cardio is aerobic exercise that works the lungs and heart intensively and raises the heart rate above 120 beats per minute. In this process, fats are the main source of energy, they are oxidized by oxygen. Unfortunately, these fats are not the first thing we think of when we want to lose weight. Initially, intramuscular fats are consumed, and only the next stage is subcutaneous and visceral. Accordingly, in order to achieve the result, you must systematically perform moderate intensity cardio for 40-60 minutes.
Strength training is anaerobic, during which energy is produced without the participation of oxygen, which means that the body does not consume fat. Looks like you can finish off your cardio with that. But not. Thanks to the strength exercises, the amount of muscle mass increases and, as a result, the basic metabolism. Calories are spent more efficiently, and the body no longer has to "store" them for later use in the form of body fat.
To lose weight, strength and cardio exercises must be alternated: for example, within a week or during a training session (combined training).
More funds
You may hear newbies at the gym say "I want to lose weight in my stomach" or "I just need to get rid of the fat on my thighs". Unfortunately, the fat burning process doesn't work that way. By systematically pumping the press, it naturally creates a beautiful relief, but it is safely hidden under a layer of fatty tissue.
Isolated exercises targeting a single muscle or muscle group do not require a large amount of energy. And to burn fat effectively, you need to spend more, and core exercises will help you do that.
Basic exercises are called exercises that involve several muscle groups and more than one joint at the same time: squats, deadlifts, lunges, glutes, and others.
Let's look at an example. Imagine an average woman who weighs 65 kg, is afraid of heavy weights and loves to train on simulators. In order to lose weight in the hips, he most often performs leg extensions in the simulator, 15 repetitions with a weight of 15 kg. At the same time, it consumes only 32 kcal of energy. However, with a 40 kg barbell and 10 squats, you will burn 45 kcal.
In general, if you compare the caloric consumption of a workout consisting of only isolation exercises and only compound exercises, the latter uses 50-70% more energy and is therefore more effective.
Calculate your training intensity
The intensity of strength training can be easily calculated by the number of repetitions of exercises per unit of time.
For example, you train for 60 minutes, during which you perform 7 different exercises in 2 sets of 12 repetitions. The total number of repetitions per hour is 168, this will be the value of the intensity. If at the same time you do 8 exercises in 2 sets, but 15 repetitions each, the indicator rises to 240. Accordingly, the second workout will be more intense.
Fat can be burned most effectively during long, medium-intensity workouts, which can be varied by changing the number of repetitions and the rest time between sets.
The intensity of cardio training is determined by the heart rate. The calculation of the maximum number of beats per minute is "220 minus age". So, for a thirty-year-old, the maximum heart rate during aerobic training will be 190 beats/minute, and for effective fat burning, 60-85% of this number is enough, i. e. 114-161.
Number of workouts
If it is important for mass gain that the muscles have time to regenerate after training, then this is not necessary when losing weight. Accordingly, the number of training sessions can be increased.
The degree of oxidation of fats can be increased by regular exercise three times a week for just one month. If you exercise less, the classes will have minimal effect. It is ideal to exercise 4-5 times a week.
At the same time, it is important to follow the general system, because fitness is not only about exercises, but also about a healthy lifestyle:
- sleep for at least 8 hours, otherwise stress tolerance will decrease and motivation will be lost;
- a strict drinking regime must be observed in order to compensate for the lack of water and to maintain the water-salt metabolism;
- maintain a small calorie deficit (more on that below).
Pay attention to the food
Diet is an important factor in weight loss. A large amount of carbohydrates in the body inhibits the oxidation of fats. For example, eating sweets right before a workout can reduce fat burning by up to 35%.
Basic principles of nutrition for weight loss:
- Eat 20% fewer calories than you burn. Yes, you need to count calories and do it in the most convenient meal planning apps. Popular products are listed there (some have a specific brand and manufacturer) and the KBJU is already calculated.
- Eat often in small portions. The longer we experience the feeling of hunger, the stronger the body's need to "store" energy manifests itself. Conversely, if you eat often, a smaller amount of material is stored.
- Be sure to fuel up after your workout - even a light snack is better than nothing.
- Reduce the amount of fat and carbohydrates in your diet, but increase protein. Most of them are in meat, eggs, and low-fat cottage cheese.
Active physical activities such as cleaning or walking can help reduce the urge to snack. Sometimes the areas of the brain responsible for satiating with food and water get confused and mistake thirst for hunger. Therefore, it is important to drink enough water - about 30-40 g of water per 1 kg of body weight per day. And, of course, meal planning, otherwise chaotic snacks and excuses from the "I don't have time to cook now, tomorrow I'll start eating healthy foods" category are guaranteed.
If the recommendations do not help, and the constant feeling of hunger does not subside after a week or two, you should consult a doctor. This condition can be caused by an underfunctioning thyroid gland, excessive prolactin, or the body's low sensitivity to leptin, the hormone responsible for satiety. Based on the results of the tests, it becomes clear how to modify the diet and whether it is necessary to combine drug therapy.
Effective exercises for weight loss
Based on the principles described above, we have selected the most effective weight loss exercises, which ensure a high total load and require significant energy expenditure.
Cardio is easy – you can run at an average pace and monitor your heart rate. The disadvantage is that in this case the body receives a serious shock load. Cardio equipment, such as a stepper or an ellipsoid, allows you to reduce them while being no less effective. You can replace running with dancing, cycling, step and water aerobics.
It is much more difficult to find suitable exercises for strength training. Repeat training programs rarely take into account that someone wants to work out at home and does not have the necessary equipment: dumbbells, barbells, exercise bench, and even fitness tires. But there are a number of exercises that can help you get started without any preparation or equipment.
Without stock:
- Bench recliner.Instead of a bench, you can use a stool or a stable chair. We stand with our backs to the bench, leaning on it with our hands, slightly wider than the shoulders. We put our feet on the floor, straight or bent. We begin to push up and make sure that the body moves vertically up and down and does not deviate forward or backward. The great advantage of this exercise is that it is easily adapted to any training level. It is easiest to do a push-up with bent legs, but it is more difficult when straightened and placed on a stand.
- Recumbent pelvic liftalso known as the gluteal bridge. We lie on the floor, arms along the body, legs bent at the knees. We begin to lift the pelvis, at the highest point we stretch and stretch the buttocks, and then lower ourselves back down.
- Hip extension on all fours.The exercise is not very basic, but it uses a lot of energy, it is good for them to complete the training for pumping the bottom. Get on all fours, resting on your elbows and knees. Lift your right leg and try to raise your knee (namely the knee, not the toe) as high as possible. The leg is held at the highest point and gently lowered, pulling it to the chest. Repeat with the left leg.
With rubber band:
- Deadlift.It is one of the basic exercises that mainly loads the buttocks, lower back and upper thighs. We take a long, folded in half ring tape and step on the middle. We hold the loops at the end with our hands. The legs are slightly bent, we keep the natural bend in the lower back, we do not slouch. We straighten the back and legs, making sure that the glutes work primarily, and lean back.
- Horizontal drag.We sit on the floor with straight legs. We hold on to a long rubber band by the legs and lean forward. Straighten your shoulders, straighten your back and raise your body straight while pulling the band with your hands. In this situation we linger and descend. The exercise allows you not only to work on relief, but also to stretch the muscles.
With weights (dumbbells, barbells):
- Squat.We take dumbbells in our hands or use weights. You can start with a weight of 1. 5 kg and gradually increase the load. We stand straight, legs slightly wider than shoulders. We start squatting and make sure that the back is straight (you can bend forward, but no more than 45 degrees) and the knees do not extend beyond the socks - otherwise the knee joints can be injured very easily. Squat until the thigh is parallel to the floor, then return to the starting position. The lower you squat, the more your glutes work.
- Lunges.We take a dumbbell in our hands, stand on the right foot, and take the left side back and place it on the toes. We start squatting on one leg (of course, you can do lunges, stepping forward, but there is practically no difference in efficiency). We make sure that the body does not bend and that the knees do not extend beyond the toes. Engaging the thigh muscles, we rise back. Repeat with the other leg.
In general, it can be said that basic exercises and moderate-intensity cardio exercises with a moderate heart rate should dominate the weight loss training program. You can add high-intensity workouts with light weights to increase muscle tone.
As you can see, fitness is not only about building muscles or "losing weight for the summer", but about a healthy lifestyle, regular exercise, proper nutrition and feeling good. And if you build this system correctly, then the desired result, expressed in numberson the scale, won't wait.