A member of the International Federation of Functional Training, speaker of international congresses, tells about the complex of exercises for weight loss, which will make the figure chiseled and help reduce weight.
In a study of different weight loss strategies, the most significant weight loss results were observed with diet + exercise.
How fast to lose weight?
Slow weight loss 0.5-0.7% per week showed higher efficiency compared to fast weight loss (1% per week). The optimal recommendation for weight loss for women weighing 70 kg is 350-490 g per week.
For men weighing 90 kg – 450-630 g per week.
Losing weight faster carries potential health risks.
Life hacks that will help get rid of local fat deposits:
Running is more effective than cycling for reducing total body fat.
Cycling will help to remove belly fat. They are more efficient than running.
Visceral fat stores (around the viscera) only help reduce running loads.
Smart Weight Loss Strategy:
Eat fewer calories from food per day. You also need to consider the positive effects of sleep on weight loss. This is the most important piece of the weight loss puzzle. The relationship between the quality / quantity of sleep and the regulation of appetite and metabolism has been proven. Two hormones are responsible for the regulation of appetite in the body: ghrelin and leptin. Ghrelin is produced in the intestines and helps stimulate appetite. Leptin is produced by fat cells and signals the brain that you have eaten enough.
Lack of sleep leads to a decrease in leptin production, leaving your brain without a signal of sufficient satiety and satisfaction, even after a meal. And that is not all. Deficiency of sleep also leads to higher levels of ghrelin, and we eat more. So, a lack of sleep leads to a lack of leptin and an excess of ghrelin, which leads to weight gain.
For weight loss, 80% of slow jogging and only 20% of intense work is enough.
If you want to progress, be beautiful and slim, turn on uphill running. Running uphill requires more muscle strength than running on a flat surface. Let there be no additional weights, but the runner needs to lift his own body weight up, and this is already a kind of strength training with weights.
Running up stairs or slides is a real muscle workout. This kind of running allows you to use more fast-twitch muscle fibers, and this trains the strength of the muscles. This is how short burst interval training works. This kind of work stimulates muscle growth. While running, the main work is done by the leg muscles – the hip flexors, gluteus maximus, thigh muscles.
The deltoid muscles, shoulder muscles, biceps and triceps are also included during running when moving the arms and are responsible for stabilizing the body, its correct movement in a running step, and for moving the body forward. Your core and arm muscles are really trained while you run. You can also add a set of exercises for weight loss:
3. Change of legs in a jump
4. Rise on a toe