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Exercises to lose weight should be done wisely and combined with a proper diet. Only a well-thought-out training plan will allow you to effectively lose unnecessary kilograms without the yo-yo effect, injury and health damage. Also, in order to get rid of excess body fat from a specific part of the body, a general slimming training is necessary.
How to lose weight safely?
There are many harmful myths about weight loss that may cause weight loss exercises to fail to produce the expected results or even harm you. Drastically restricting calories and training too hard can burn muscle tissue instead of fat. As a result, we can lose weight quickly, but not at the expense of what we should. Effective weight loss, which does not end with an immediate yo-yo effect and loss of muscle mass, allows you to lose up to one kilogram of weight per week.
Another issue is choosing the right exercises for your needs, performing them regularly and starting the training with a warm-up. It is also important to make sure that we have no contraindications to performing specific exercises. For example, people with diabetes can choose cardio or aerobics, but strength exercises are not recommended with heavy load. In case of osteoarticular problems, you should also be careful and choose exercises that will not burden your knees or spine, for example. In such cases, swimming is often recommended.
Exercises to lose weight – strength training and cardio
Choosing the right exercises depends on your goal. The accents are slightly different when, apart from losing kilograms, we strive to carve specific parts of the muscles. However, focusing on the issue of weight loss itself, the best effectiveness is the combination of cardio training with strength training. Regardless of the planned activity, the first stage is always a warm-up lasting about 15 minutes.
Strength training enables the muscles to be strengthened, and thus fat burning faster. The variety of exercises is important in weight reduction, so during one session it is worth choosing cardio after strength training, e.g. half an hour of walking, jogging or cycling. At the gym, you can also opt for an elliptical cross trainer or a stepper.
Exercises to lose weight – interval training
Interval exercises stimulate the metabolism most intensively, increasing fat burning up to XNUMX hours after the end of training. You shouldn’t do them too often if you don’t want to burn excess muscle tissue. You should also remember to limit your workouts, especially at the very beginning, to an average of three a week. It is important to keep a space between them so that the body has time to regenerate. Sample interval exercises to lose weight is tabata and running and cycling at intervals.
Exercises to lose weight – belly
Exercises for specific parts of the body will not work if they are performed in complete isolation from regular training. Therefore specific exercises for belly should be combined with e.g. cardio and remember to tighten the abdominal muscles during training. Popular abdominal exercises that will help you lose weight include classic and oblique crunches, a plank, a bicycle on your back, raising your legs in a lying position or exercises on the ball. Additionally, you can decide to exercise with dumbbells, e.g. lunges, twists of the torso.
Exercises for losing weight – thighs and buttocks
A way to lose weight and tone your buttocks and thighs at the same time is to do a set of exercises that focus on the lower body. It is best to combine exercises that engage different muscles. Popular are:
- standing back excavation;
- backward excavation with forward support;
- side lunges with or without dumbbells;
- half-squats;
- lunges forwards and backwards;
- front leg elevation;
- exercises with rubber.
After training to lose weight it is important to relax the muscles and gradually calm down the body. This reduces the susceptibility to injuries, improves joint mobility and accelerates recovery.
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